Eliud Kipchoge’s Running Philosophy: Preparation, Pain & Community

Dr. Rangan Chatterjee, a medical doctor, podcaster, and author, hosted Eliud Kipchoge, the renowned Kenyan marathon runner, on his podcast, "Feel Better Live More." Dr. Chatterjee, who qualified from Edinburgh Medical School in 2001, has evolved his career to focus on how modern lifestyles and mindset impact health, happiness, and relationships. His journey was significantly influenced by personal experiences and a prime-time UK television series, "Doctor in the House," where he demonstrated the power of lifestyle interventions in reversing conditions like Type 2 diabetes and alleviating chronic pain without pharmaceutical drugs. This experience, along with his cultural upbringing that views food as medicine, shaped his holistic approach to health.

Dr. Chatterjee expressed his admiration for Kipchoge and shared the story of how he managed to secure an interview with the marathon legend, highlighting the rarity of Kipchoge's long-form podcast appearances. The interview took place shortly after Kipchoge broke the marathon world record in Berlin.

Eliud Kipchoge's Philosophy on Running and Life

Kipchoge shared profound insights into his mindset, training, and approach to life, emphasizing several key themes:

Internalization and Acceptance

Kipchoge described his private moments after a major race as crucial for internalizing what has happened and appreciating the culmination of months of hard work. He views each achievement, like the Berlin Marathon, as a "branch" that he has grasped, and once secured, he immediately aims for the next one. This philosophy helps him stay grounded and focused on future challenges.

Preparation Over Success

Kipchoge stated that he doesn't believe in "success" as an end goal but rather in "good preparation and planning" that leads to success. He stressed that success is always present, waiting to be seized, but it requires diligent effort, meticulous planning, and the capability to grasp it. He likened this to studying for an exam: consistent effort and group discussions are essential for achieving a good grade.

Defining Personal Success

Kipchoge believes that everyone should define success in their own terms. For a beginner runner, completing a 5K could be a success, while for others, it might be running a marathon or achieving academic distinctions. The core idea is "mastery of what you are doing" and having the "right systems" in place to achieve it.

Process Over Outcome

When asked about the pressure of breaking a world record, Kipchoge emphasized focusing on the process rather than the outcome. He prepares for four to five months, trusting his training. If the preparation is thorough, he is ready for race day, regardless of external factors like weather. He accepts any outcome, stating that to enjoy sport, one must accept the results.

The Role of Pain

Kipchoge views pain as an integral and positive part of success. He believes that pain is a signal that one is working hard and approaching a new level. Learning to handle pain, he explained, comes from experiencing it during training and pushing through it. He encourages people to "press on" when they encounter pain, as it is a necessary component of achieving goals.

The Kipchoge Smile

When questioned about his seemingly relaxed demeanor and smile during races, even at mile 26, Kipchoge explained that it's about enjoying the pain. He acknowledges the struggle but maintains a good posture and a relaxed appearance, which he attributes to extensive training. He also clarified that he breathes through his mouth during intense runs, contrary to some assumptions.

Group Running and Community

Kipchoge highlighted the importance of running in groups, contrasting it with the often solitary running culture in Western countries. He believes that running with others fosters motivation, allows for shared ideas, and prevents the mind from wandering, which can lead to fatigue. He advocates for making running a "family lifestyle," citing the success of initiatives like Parkrun as examples of community-driven movement.

Dealing with Motivation and Setbacks

Kipchoge admitted that there are days he doesn't feel like running. On such days, he asks himself what would happen if he didn't run, which motivates him to get out of bed. He emphasizes the importance of prioritizing self-care before engaging with the outside world, such as checking phones or emails. He also shared that he experiences the same post-marathon soreness as amateur runners.

Injury Prevention

Kipchoge attributes his relatively injury-free career to meticulous body care, including regular massages and a structured post-marathon training regimen. He dedicates the first two months after a marathon to gym work, including running on steps, lifting weights, and aerobics, to build muscle and address any potential issues early. He stresses the importance of listening to one's body and addressing niggles immediately rather than pushing through them.

Self-Discipline and Freedom

Kipchoge considers self-discipline a crucial value, defining it as the "sacrificial of personal passions and pleasures" to focus on one's career or goals. He outlined three key components of self-discipline: 1. Vitamin N (learning to say no): The ability to decline things that don't align with one's priorities. 2. Setting priorities right: Clearly defining what is most important. 3. Avoiding complaining: Focusing on solutions rather than grievances.

He believes that discipline, rather than restricting, actually grants more freedom in life, while indiscipline leads to a sense of being "in prison."

"No Human Is Limited"

Kipchoge's famous motto, "No human is limited," is a universal philosophy that extends beyond sports. He applies it to all professions, encouraging engineers to innovate, teachers to inspire, psychologists to heal, and leaders to lead effectively. He wants everyone to believe in their unlimited potential, whether it's a student aiming for top grades or an individual pursuing a challenging course. He instills this philosophy in his children by explaining that his training and success provide for their well-being, encouraging them to work hard and pursue their own dreams.

Retirement and Legacy

Kipchoge has thought about retirement but plans to do so when his body and mind can no longer actively consume training. He envisions continuing to run for charity, raising funds for his foundation, and inspiring people to embrace running as a lifelong activity. He believes that true inspiration comes from continuing to run and demonstrate that "running is life," even after achieving world records. He shared an anecdote about a 91-year-old man who still runs, illustrating his belief in lifelong movement.

The conversation concluded with Kipchoge's final words of wisdom for those struggling: to have hope and to understand life's challenges, working through them slowly but surely.