The Mind of an Ultramarathon Runner: Matt Choi on Mental Strength and Endurance
In this episode of the Pursuit of Wellness podcast, ultramarathon runner Matt Choi shares the mental and physical fortitude required for extreme endurance events. He discusses how his upbringing, marked by frequent relocations and an absent father, instilled in him adaptability, resilience, and a competitive drive that fuels his passion for running.
Choi delves into the multifaceted challenges of ultramarathons, including the grueling physical demands, extreme caloric intake, and intense mental toughness needed to overcome doubts and the urge to quit. He explores how embracing discomfort through running has shaped his mindset, allowing him to view failures as opportunities for growth in all aspects of life. The episode also offers practical advice for aspiring runners, emphasizing consistency, positive self-talk, and focusing on the process over perfection.
This is a preview of the Shortform summary of the Nov 7, 2024 episode of the Pursuit of Wellness
Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.
1-Page Summary
Matt Choi's Adaptable Perseverance
An Upbringing Fostering Grit and Fortitude
Choi shares how moving frequently during childhood taught him adaptability. An absent father led him to seek mentorship through sports, developing discipline and his competitive drive. Reflecting on his single mother's resilience instilled determination to overcome obstacles.
The Multi-Faceted Challenge of Ultra Marathons
Physical Tests of Ultra Running
Mountain summits reward with exhilaration, though intense physical discomfort requires carefully chosen gear and fuel. At high altitudes, consuming 300+ calories per hour proves difficult.
Mental Toughness and Identity
Remaining steadfast against doubts and the urge to quit requires immense mental fortitude, Choi says. After leaving football, running redefined his identity through "mental callusing"—growth from discomfort inspired by David Goggins. He cites examples highlighting the grit embodied by ultra marathoners.
Running's Role in Mindset and Discipline
A Vehicle for Continual Learning
For Choi, every run unlocks new lessons on capabilities and adaptability transferable to business and creativity. Leaving comfort zones remains paramount, even after success.
Embracing Discomfort as Progress
Running reshaped Choi's outlook—to welcome discomfort and failure as vital for growth, not setbacks. He finds optimism in simple gratitude for movement itself.
Matt's Advice for New Runners
Start Small, Remain Consistent
Choi reassures beginners initial apprehension fades with modest starts like a one-mile goal. Unique needs shape ideal routines for consistency.
Prioritize the Process Over Perfection
Positive self-talk removing "can't" dismantles mental barriers, Choi states. Curiosity about capabilities trumps fixating on outcomes. An attitude of gratitude yields enjoyment over obsessing over metrics.
1-Page Summary
Additional Materials
Counterarguments
- While adaptability is often a result of moving frequently in childhood, some individuals may find frequent moves to be destabilizing and may struggle with adaptability as a result.
- Seeking mentorship through sports can be beneficial, but it is not the only avenue for developing discipline and competitive drive; other activities like music, academics, or community service can also foster these traits.
- The resilience of a single parent can be a powerful example, but not all individuals may be able to translate witnessing resilience into personal determination due to various psychological or environmental factors.
- The exhilaration of reaching mountain summits may not be universally felt; some may find no joy in such achievements due to personal preferences or physical limitations.
- The necessity of carefully chosen gear and fuel in ultra marathons is true, but the emphasis on gear can sometimes overshadow the importance of training and mental preparation.
- The difficulty of consuming calories at high altitudes is a common challenge, but some runners may have unique strategies or physiological adaptations that mitigate this issue.
- Mental fortitude is crucial in ultra marathons, but the concept of "mental callusing" may not resonate with everyone, and some may find that a more compassionate approach to self-talk and self-care is more effective for them.
- Running can indeed be a vehicle for continual learning, but not everyone will find running to be a source of lessons applicable to business and creativity; different people learn in different ways and from different experiences.
- The idea that leaving comfort zones is paramount for growth is a common motivational concept, but some individuals may experience growth in ways that do not require significant discomfort or risk-taking.
- The notion that embracing discomfort and failure is vital for growth can be empowering, but it's also important to recognize when discomfort or failure could be harmful or counterproductive.
- Gratitude for movement can bring optimism, but this perspective may not be accessible to everyone, especially those with physical disabilities or chronic pain.
- Starting small and remaining consistent is sound advice for beginners, but what constitutes "small" can vary greatly from person to person, and some may benefit from a different approach.
- The idea that unique needs shape ideal routines is valid, but finding what works best can be a complex process that involves trial and error, which can be discouraging for some.
- Prioritizing the process over perfection is a healthy approach, but some individuals may find that they need more structured goals and benchmarks to stay motivated.
- Positive self-talk is helpful, but dismantling mental barriers is often a more complex process that may require professional support for some individuals.
- Curiosity about capabilities is important, but for some, the need for measurable outcomes can be a valid and necessary part of tracking progress and maintaining motivation.
- An attitude of gratitude can indeed yield enjoyment, but it's also important to acknowledge and validate the full range of emotions that runners and athletes may experience, including frustration and disappointment.
Actionables
- You can foster adaptability by changing your daily routines periodically, such as taking a different route to work or altering your morning ritual, to get comfortable with change and improve your problem-solving skills.
- By intentionally introducing small, manageable changes into your life, you train your brain to adapt to new situations without the stress of a major life event. For example, if you usually have coffee first thing in the morning, try starting with meditation or a short walk instead, and notice how you adapt to this new start to your day.
- Develop discipline and a competitive edge by setting up a personal challenge with a friend or colleague, like a fitness goal or a reading challenge, to create accountability and a healthy competitive environment.
- This strategy uses the natural human desire for social connection and recognition to push you towards your goals. If you and a friend both aim to run a certain distance each week, you're more likely to stick to your plan when you know someone else is counting on you, and you'll want to 'win' the challenge.
- Cultivate mental fortitude by practicing mindfulness during challenging activities, such as holding a plank for an extended period, to learn how to stay present and push through discomfort.
- Mindfulness can be a tool for building mental resilience. When holding a plank, instead of focusing on the discomfort, you can focus on your breathing or the strength you're building. This practice can help you develop the ability to remain steadfast in the face of physical and mental challenges, just as you would need to in an ultra marathon.
Related Shortform Content
Get access to the context and additional materials
Matt Choi's background and personal journey
Matt Choi shares his life experiences, emphasizing how being raised by a single mother and frequently moving during his childhood helped shape his adaptability and grit.
Overcoming challenges from an early age
Adaptability and resilience through childhood moves
Matt discusses his childhood experiences of constantly moving from place to place, including New Jersey, Las Vegas, and Maryland, which taught him to be adaptable. This adaptability later became a benefit, helping him to connect with people and make friends easily in new environments. Matt reflects on how these early life challenges helped him develop a strong work ethic and a determination to overcome obstacles.
Turning to sports for mentorship and identity
Matt speaks about how being raised by a single mother influenced his passion for sports, providing him with a sense of mentorship and paternal figures in the absence of a father figure at home. The competitive world of sports became a significant outlet through which Matt learned about teamwork, performance, and self-discipline.
Personal growth through perseverance and role models
Matt acknowle ...
Here’s what you’ll find in our full summary
Matt Choi's background and personal journey
Additional Materials
Counterarguments
- While frequent moves in childhood can foster adaptability, they can also lead to feelings of instability and difficulty in forming long-term relationships.
- The idea that sports can replace paternal figures and provide mentorship might not fully acknowledge the unique contributions of a father or father figure in a child's life.
- The narrative that having a "chip on his shoulder" is a driving force for success could be seen as glorifying adversity rather than recognizing the benefits of a stable and supportive upbringing.
- The emphasis on personal grit and resilience might underplay the role of external support systems and resources in overcoming life's challenges.
- The story may inadvertently contribute to a stereotype that single-parent household ...
Actionables
- You can embrace change by switching up your daily routine in small ways, like taking a different route to work or trying a new food each week. This helps build adaptability by exposing you to new experiences and teaching you to be comfortable with change, much like moving to different places does.
- Volunteer for projects or tasks outside your comfort zone at work or in your community to develop resilience and a strong work ethic. By tackling challenges you're not familiar with, you'll learn to overcome obstacles and grow your determination, similar to how sports teach self-discipline and performance.
- Reflect on the challenges you've ...
Get access to the context and additional materials
The mental and physical aspects of ultra marathon running
Ultra marathon running, as described by Matt Choi, encompasses a range of experiences from the highs of scenic summit rewards to the intricacies of physical discomfort and the mental battle of endurance.
Physical Challenges and Requirements
Running up a mountain provides a sense of achievement that Matt compares to the energy from city marathons like those in New York City and Boston. While city marathons boast the support of spectators and a vibrant atmosphere, mountain running offers a different kind of satisfaction rooted in solitude and personal accomplishment.
Gear and Sustenance
Matt emphasizes the importance of selecting proper footwear for ultra marathons, comparing the process to choosing the right vehicle for different terrains. Due to long distances, runners might change shoes to manage swelling and alleviate foot pain, accepting that discomfort is an inherent component of the 100-mile race. At high altitudes, such as in Leadville, Matt struggled with nutrition—attempting to consume a mix of foods aiming for 300 to 350 calories every hour despite the difficulties of eating while running.
Mental Endurance and Personal Growth
Dealing with Doubt and Building Identity
Matt delves into the mental challenges faced during endurance events. Doubts and the urge to quit are combated by a strong mental fortitude that is crucial for completion. He sees running as evidence of overcoming difficult challenges, further solidifying a belief that nothing is impossible. After leaving American football, Matt found that running helped him redefine his personal identity. Influenced by David Goggi ...
Here’s what you’ll find in our full summary
The mental and physical aspects of ultra marathon running
Additional Materials
Counterarguments
- While solitude and personal accomplishment are highlighted, some runners may find the community and shared struggle in ultra marathons to be equally rewarding.
- The comparison of proper footwear to choosing the right vehicle might oversimplify the complexity and personal nature of shoe selection for different runners with varying needs.
- The strategy of changing shoes to manage swelling and pain might not be feasible or preferred by all runners, as some may prioritize shoe consistency or have strategies to prevent swelling in the first place.
- The calorie intake strategy mentioned may not suit every runner, as nutritional needs and the ability to digest food can vary widely among individuals.
- Mental fortitude is indeed crucial, but the text may understate the role of physical preparation and the possibility that mental strength can also come from a well-structured training plan and not just from an inherent or developed mental toughness.
- The concept of "mental callusing" might not resonate with or be a healthy approach for everyone, as some runners may prioritize balance and mental well-being over ...
Actionables
- You can build mental resilience by starting a "discomfort diary" where you record daily small challenges and your reactions to them. This could be as simple as taking a cold shower, fasting for a day, or engaging in a difficult conversation. The act of documenting these experiences helps you reflect on your reactions to discomfort and develop strategies to push through them, similar to how ultra marathon runners manage mental and physical challenges.
- Create a "mini endurance challenge" for yourself by planning a long walk or hike that includes elements of what ultra marathoners experience. Choose a route that's longer than your usual exercise, involves varied terrain, and requires you to be self-sufficient with food and water. This will give you a taste of the endurance and preparation needed for an ultra marathon, including the importance of proper footwear and nutrition on the go.
- Experiment with "calorie pacing" d ...
Get access to the context and additional materials
The role of running in shaping mindset and discipline
Matt Choi shares his perspective on how running not only serves as physical exercise but also as a pivotal tool for personal and mental growth. Through running, Matt has harnessed lessons about discipline, mindset, and the power of embracing discomfort.
Running has become a constant learning opportunity for Matt, providing lessons he can apply to other areas of his life.
Matt Choi views every run as a distinct chance for personal growth and insists that each outing, regardless of the challenge posed, is enriching in its own way. He sees it as a means to explore human potential and as a vehicle to demonstrate his capabilities to himself. Matt appreciates running as a "constant learning opportunity," believing that every mile run strikes uniquely, offering a different experience each time.
Furthermore, he connects the learning and adaptability he gains from running to other areas of his life, such as business or content creation. He notes the importance of not settling into comfort even after achieving certain successes, signaling his understanding of the continual nature of personal development.
Running has helped Matt cultivate a mindset of embracing discomfort and failure as opportunities for progress, rather than seeing them as setbacks.
Running has profoundly affected Choi's mindset; it inspired him to regard discomfort and pain positively, framing them as essential to progress. This realignment of how he perceives discomfort has been transformative for Matt, teaching him to step out of his comfort zone and become comfortable with failure. He sees these principles as vital, not only in the context of physical challenges like ultra-marathon running but in life's broader ...
Here’s what you’ll find in our full summary
The role of running in shaping mindset and discipline
Additional Materials
Counterarguments
- While running can be a tool for personal and mental growth, it's not universally effective for everyone; some individuals may find other activities more conducive to their personal development.
- The idea that each run offers a unique experience may not resonate with everyone; some may find running monotonous or less mentally stimulating than other forms of exercise or hobbies.
- The lessons learned from running might not always translate seamlessly to other areas of life, as different domains can require distinct skill sets and mindsets.
- Embracing discomfort and failure as pathways to progress is a perspective that may not be suitable for all individuals, particularly those with certain mental health challenges for whom such experiences could be detrimental rather than beneficial.
- The Wim Hof method and similar practices, while beneficial for some, are not universally accepted or effective across all populations, and some individuals may not experience the same level of benefit as Matt does.
- Optimism and gratitude are positive traits, but they must be balanced with realism to avoid potential pitfalls ...
Actionables
- You can start a "Discomfort Diary" to track and reflect on moments of discomfort in your daily life. Use a simple notebook or digital app to jot down when you feel uncomfortable, what the situation is, and how you respond to it. Over time, you'll be able to identify patterns and growth opportunities, much like analyzing different runs for personal insights.
- Create a "Gratitude and Optimism Jar" where you write down one thing you're grateful for and one optimistic thought every day. Fold these notes and drop them into a jar. This practice helps to reinforce a positive mindset and can serve as a reservoir of positive thoughts to draw from on challenging days.
- Develop a "Micro-Adventure Challenge" ...
Get access to the context and additional materials
Advice for new runners and the power of mindset
Running can be as much a mental challenge as it is physical. Matt Choi provides new runners with essential advice on starting small, setting achievable goals, and maintaining a growth-oriented mindset.
Start Small and Focus on Consistency
For those new to running, like Mari Llewellyn who hesitates at the thought, Matt Choi says, "It's no one's thing to start." He underscores that initial apprehension is common but overcoming it is part of the process. Choi suggests beginning with a mile challenge, reassuring Mari that most people perform beyond their own expectations despite concerns about pace.
While Matt doesn't give pointed advice to new runners, the conversation implies the importance of beginning modestly. Perhaps, as hinted in Mari Llewellyn's journey from personal training to content creation, adopting a progressive approach to running can be empowering.
Matt’s discussion about each runner requiring different shoes metaphorically suggests that new runners should consider their unique needs and preferences. This hints at the importance of tailoring the running experience to one’s own comfort and goals, which can help maintain consistency and motivation.
Embrace the Process and Learn from Experiences
Mari responds to Matt’s comments about David Goggins by suggesting that embracing pain as a part of the process and altering one's mindset to believe "nothing can affect me" were crucial. This points to the significance of changing one’s self-talk to overcome mental barriers.
Matt Choi discusses the evolution of his running, mentioning that earlier, it may have been about proving himself, but now it’s focused on personal growth and capability. Learning from successes and failures without dwelling on either is key to developing as a runner, Choi suggests. He believes in a process-oriented mindset that values the experience and the attempt, rather than solely the outcome. He emphasizes the importance of showing up, even after success, as a continual challenge.
Changing one's self-talk and removing the word "can't" from one's vocabulary is a critical first step in overcoming mental barriers to running.
Matt explicitly advises eliminating the word "can't" from one's vocabulary, promoting positive self-talk. He emphasizes that stating "I can' ...
Here’s what you’ll find in our full summary
Advice for new runners and the power of mindset
Additional Materials
Counterarguments
- Starting small may not be as motivating for everyone; some individuals may benefit from setting a challenging, yet realistic goal to stay motivated.
- Setting achievable goals is important, but it's also beneficial to have stretch goals to push one's limits and see what one is capable of.
- While a growth-oriented mindset is key, it's also important to balance this with self-compassion and understanding one's limits to prevent burnout.
- Embracing pain as part of the process can be problematic if it leads to ignoring the body's signals for rest and recovery, potentially leading to injury.
- Changing self-talk is crucial, but it should be acknowledged that this can be a complex process for some individuals, and external support or therapy may be needed.
- Learning from experiences is valuable, but it's also important to recognize when professional guidance is needed to correct running form or address persistent issues.
- Consistency is important, but so is flexibility in one's routine to accommodate life's changes and to prevent loss of motivation.
- Eliminating the word "can't" from one's vocabulary might not address deeper issues of self-belief and could oversimplify the psychological aspects of performance.
- Promoting positive self-talk is beneficial, but it should be realistic and not drift into unfounded optimism, which can lead to disappointment.
- A grateful and present-focused mindset is recommended, but it's also important to plan for the future and set long-term goals for sustained progress. ...
Actionables
- Create a "Run Gratitude Journal" where you jot down one thing you enjoyed about your run and one thing you're grateful for each day. This practice will help you focus on the positive aspects of running and maintain a present-focused mindset. For example, you might write about the refreshing feeling of the morning air or the satisfaction of completing a run despite feeling tired initially.
- Develop a "Growth Milestone Map" by plotting out small, incremental goals on a timeline, celebrating each achievement with a small reward. This visual representation can serve as a motivational tool, reminding you of the progress you've made and the growth-oriented mindset you're cultivating. For instance, after achieving a goal of running a certain distance without stopping, you might treat yourself to a new running accessory.
- Use a "Pain Acknow ...
Related Shortform Content
Get access to the context and additional materials
Create Summaries for anything on the web
Download the Shortform Chrome extension for your browser
