What Happens If You Run 100 KM Every Month for a Year

I ran 100 km a month for 12 consecutive months in 2023.

Some context: In 2019 a friend challenged me to run a full marathon. I had been running a couple times a month but by no means "a runner". With a few months of training and a lot of pain I got it done.

Then the pandemic hit - bye bye team sports and gym. I ran a bit more outside, maybe 50km a month. A couple of "baddest man on the planet" David Goggins' books later, I decided to do 100km/month for 2023. Sure, this is small mileage for some runners but for a regular fella like me, it was a commitment. As of writing this I just finished 1,200km.

This is what happened to me and what I learned.

Part 1: What Happens

1. You will get addicted to running. Running is a drug. It's built into our genetics to get high off exercise. You will feel more relaxed, sleep better and wake up with more energy. Days when I don't run or exercise become very obvious... "Something is missing... oh right... run!"
   
   
2. You’ll have the clearest thoughts while you run. Problem-solving just becomes easier. Your heart rate is up, endorphins kicking, it's just you and your mind. I find I'm able to do my deepest thinking while on a run, connecting ideas with clarity. If you still have a problem in your life after running 10km it's probably a pretty big problem.
   
   
3. Running 100 km/month will change your body type. 100 km is about 6,000 burned calories or almost 2 pounds of fat. If you don't replace those calories you could lose 24lbs of fat in a year. Unless fat loss is your goal, make sure you replace those calories. Oh, your legs might get skinny too. The bro adage, "Don't skip leg day at the gym" - that shit is real. It's a constant tug of war between skinny endurance optimized legs and beefier fast-twitch explosive legs. Women may not care but for the fellas that do, you've been warned. I supplement running with 3-4 days a week of weight training. Although decently strong, my legs have become a bit flamingofied. 🦩
   
   
4. Other hard things won't seem as hard. When you first start running it kind of sucks. Starting out, 10 mins on the treadmill had me in shambles. You're using muscles you don't usually use and your lungs and heart aren't that efficient at moving oxygen into your muscles to power them. This gets easier and easier with every run. Just remember that. But, you also want it to be hard. The clichéd, "If it was easy, everyone would do it", is true. So by comparison, other hard things become less hard. Ex-Navy Seal and ultramarathon runner David Goggins, uses a technique called "The Cookie Jar". Every time you do something hard, you imagine that thing as a cookie that you then put in a jar. The next time you're going through hell and want to give up, you go to your mental jar, pull out a cookie, and remind yourself that you're a bad mf-er. You got this.
   
   
5. Curiosity mode: ON. You will explore places you never knew existed. Running makes it easy to turn down a street you've never visited before or steer off the beaten trail because the opportunity cost isn't that high when you're moving fast and need to cover distance anyway. I discovered an entire ravine system in my backyard filled with rivers, forests, rabbits, woodpeckers and hundreds of turtles. You'll learn way more about your neighbourhood from running. It's a great way to explore a new place when travelling too. Every time I visit a new city I lace up and explore. Be smart about your safety and there are no wrong turns. Satiate your curiorisity.
   
   
6. If you play other sports you’ll likely get better at those sports. I play full-court basketball 2-3 times a week. I’m not the fastest, I can’t jump the highest, hell, my crossover dribble is looking sloppy… but, I don’t get tired running up and down the court. Running works.
   

Part 2: What I Learned

1. Shoes don't really matter. Unless you have abnormal feet or something expensive shoes is more of a placebo. I just passed 3,000km running in one pair and they still feel just fine. You don't need expensive fancy running gear either. Just cover your genitals and get outside. Any shorts and any t-shirt work. Expensive golf clubs don't make you a better golfer, shiny running gear doesn't make you a better runner. It's all diminishing returns. No one cares what you look like. Just run.
   
   
2. It doesn't matter what the weather is. I live in Toronto, Canada. It gets cold here for 8 months of the year. Running in the freezing snowy winter isn't that bad. It may look scary but layer up, cover your face, and running in a snow covered morning can be one of the loveliest experiences.
   
   
3. Do Races. They're really fun. Whether it's a 5km, 10km, half marathon or full, do races. The pursuit of training for a race and the energy and camaraderie come race day is one of the best feelings. Do races.
   
   
4. It's ok to use a treadmill, sometimes. Running on a treadmill is easier and faster than running outside. Remove the elements, inclines, and add a conveyor-belt that essentially drags you at a set speed that removes part of your willpower to keep your pace. Running outside is always more rewarding but it's ok to run on a treadmill for convenience.
   
   
5. Running can be social. I do 95% of my running solo. It's a precious time to think in silence, listen to a podcast, audiobook, or music. But, I also love running with friends. Friends can push you harder than you normally might push yourself. Plus that clear thinking makes for good convos if you're at an easier talking pace.
   
   
6. It's ok to stop to smell the roses. I used to have a rule: never stop to take a break on a run. My thinking was if you have the option to stop, you will. But if you remove the option entirely you can’t - you have to keep going. When you keep going it’s harder and you get better. But, sometimes you want to take a picture of a mountaintop view, a cool graffiti mural, or the 100 turtles in the pond below you. I still have trouble balancing this, but I'm more ok with stopping now.
   

Whether it's a 10k, 100k, 300k, committing to a running or exercise goal is something you won't regret. It's not exercise, it's meditation with your feet. Your physical and mental health will thank you. To the next 1,200km this 2024.

Stay hard y'all.