The Power of One

One step. One mile. One healthy change per day. Each incremental step can lead to another, and another, and many more. Once the healthy momentum gets rolling, big changes happen.

For example, I used to think that running “just” one mile was silly. Too short, I thought. Then I discovered the meaning and importance of rest and recovery when we push too hard, run too fast, increase mileage or pace too quickly. And tapering this week I’m reminded of the magical power of running one mile. There should be a little magic in each and every mile, even the singular solitary mile run/walk.

It surprises me sometimes how often we can resort to this safety net of running only one mile and how much this helps. For example, with a rib injury a while back, it was the one mile runs during taper weeks that saved me and allowed me to still run a solid half-marathon soon after that.

As I’ve trekked through the past 5+ years of run-streaking (day 1957 today, it’s tough to remember the actual number~I have to look it up sometimes), there have been some rough times when injuries, inflammation, and fatigue have surfaced. There have been days I haven’t wanted to run at all, tempting me to break the streak of running a mile or more every day. This past winter has been very challenging (but indoor running has saved me). But somehow that constant persistence creates healthy momentum that leads to many changes: eating healthy, sleeping better, drinking healthy smoothies, not drinking pop anymore, drinking more water daily, weight loss, increases in speed and endurance, and improved happiness/mood and mental stamina.

Don’t get me wrong, I still have to beware of inflammation and pain (not just in my lungs) and not become desensitized to it. It even can surface in our arms (I shoveled and chipped ice a little too aggressively last winter, still feeling it.)

But the one mile runs allow us to have a breather day, maybe not a rest day in a pure sense but what I call a restful day (more rest than physical stress). It takes the pressure off, no pace pressure, no distance pressure, no pressure to rush home by a certain time.

Sometimes relaxing the distance to a 5k isn’t a low enough “safety net” especially if we are training hard and not recovering. And for run-streakers, the 1 mile distance is the ultimate safety net (to keep the streak intact). Relaxing the distance to this point today of only 1 mile, I was amazed how wonderful it felt.

Gentle runs aren’t stressful (contrast with if we are racing them or running mile intervals). And miler runs might be the best-kept secret of runners. It’s an easy distance for people of all ages, especially if you include some walking if/as needed. Even kids love miler (and longer) runs. The whole family can run together at least sometimes.

If we push too hard and run at 120% of our capacity every day, the body breaks down and we get either ill and/or injured. It’s not worth the risk. Self-control keeps the body healthy and in a more steady state of healthy/recovery (still challenging on days we feel better/stronger).

Or if running is too stressful due to injury/illness, try walking a mile. Count your steps occasionally. See how many steps you can accumulate.

I am happy to say that the slow and steady turtle-paced miler runs is one of my favorites. Even our dog loves that “tourism” pace allowing for maximum stops and sniffs. And dog circles.

Once upon a time, I thought that running would be bad for me and wrong for dealing with my asthma. But I have discovered that the opposite is true: as long as I’m active every day to the maximum of my ability/strength and am careful about which days to hold back, the activity, along with daily healthy living, keeps that inflammation down. It keeps the stress down. It increases the endorphin effect. Simple pleasures of just enjoying nature and the great outdoors can work wonders. Our creativity is enhanced. Ideas flow that seem to arise from running and being active.

When was the last time that you ran and/or walked a mile and really savored it? I mean all of it: every single footstep. Try one mile and you just might smile. Happy healthy trails my friends!

P.S. While you are running/exercising, remember to take steps to be safe and be seen in all weather conditions. Try Brilliant Reflective safety strips, I attach them to my clothing, vests, gear, and shoes and even our dog leash to increase our visibility. Visit BrilliantReflective.com to learn more, please let me know if you have any questions on the safety aspects of these BR strips. It has helped us a lot in preventing collisions on the roads and trails. And if you bike, you can attach these to your bike and helmet too. If you’re interested in ordering, please let me know and I’ll share my Brilliant Reflective ambassador discount code with you. Thanks for listening.