Pushing Limits, Finding Purpose

Every time we run, we have an opportunity—to challenge ourselves, to grow, and to test the limits we once thought were set in stone. Some of the biggest breakthroughs happen not when we feel strong, but when we show up despite the struggle. That’s when we discover what we’re really capable of.

And that idea of pushing limits shows up in different ways throughout this week’s stories. From the benefits of cold plunges that force us to embrace discomfort, to the science of human evolution showing just how far we’ve come as runners. From the soulful journey of trail running to the controversy over technology in racing, and the reminder that fitness—not weight—should be our true measure of health.

Let’s dive in.

The Power of the Cold Plunge

Lately, I’ve been reading more about the benefits of cold plunges, and I have to say—it’s intriguing. A recent review in PLOS ONE suggests that these icy immersions (41-59°F for anywhere from 20 seconds to 2 hours) offer more than just post-workout recovery. They might improve sleep, lower stress, and even boost immunity.

I know plenty of runners who swear by them, especially for reducing inflammation and speeding up recovery. The science suggests that cold exposure triggers a surge of norepinephrine, a hormone that helps with focus, energy, and stress resilience. And beyond the physical benefits, it’s a mental test—forcing yourself into discomfort and learning to stay calm through it. That’s something that carries over into running, training, and life in general.

Of course, it’s not for everyone. Cold exposure can pose risks, especially for those with heart conditions. If you’re considering adding it to your routine, it’s always best to check with a doctor first. But the idea that temporary discomfort can lead to long-term gains? That’s something I can get behind.

Are We Built to Run?

When we think about running as a human skill, it’s easy to assume we’ve always been great at it. But recent research on Lucy, the 3.2-million-year-old Australopithecus afarensis, suggests otherwise. Scientists used physics simulations to see how fast she could run, and the results? Let’s just say she wouldn’t have been a podium finisher.

With a top speed of 11 mph and no Achilles tendon to store energy efficiently, Lucy had to work three times harder than modern humans to move quickly. It’s a reminder that our ability to run long distances efficiently wasn’t something we were just given—it evolved. Our ancestors had to adapt, push their limits, and develop endurance over time.

That’s something we still do today. Whether it’s chasing a PR or just building consistency, every run is an act of adaptation and progress.

The Soul of Trail Running

I’ve always been drawn to the idea that running is about more than just speed or distance. That’s why I love the work Billy Yang is doing in the trail running space. His films go beyond the mechanics of running and capture its soul—the why behind the miles.

Trail running, in particular, has a unique community. It’s welcoming and full of people who aren’t just looking for a finish line, but for a journey. Yang talks about the importance of growing the sport with integrity, making it accessible to runners of all abilities, and ensuring that the focus stays on personal growth rather than commercialization.

It’s a good reminder that the best stories in running don’t just come from the front of the pack. They come from the people who push past their perceived limits, no matter where they finish.

When Tech Meets the Rulebook

Speaking of limits, Rajpaul Pannu recently found out the hard way that even shoes can be a deciding factor in competition. He was disqualified from the USATF 100-Mile Championships for wearing Hoka Skyward X shoes, which exceeded the maximum allowable stack height.

His mistake wasn’t intentional—he thought the shoes were legal. But the situation raises bigger questions about how we regulate advancements in running technology. Where do we draw the line between innovation and fairness? And how much of an edge do these technologies actually give us?

Personally, I’ve always believed that no piece of gear can replace hard work. The right shoes can help, but they won’t do the training for you. The best way to get better? Keep showing up.

Fitness vs. Weight

Finally, a study from the British Journal of Sports Medicine reinforces something I’ve long believed—VO2 max is a better predictor of health than BMI. In other words, your fitness level matters more than your weight when it comes to long-term health outcomes.

Unfit individuals, regardless of their weight, had a two- to three-fold greater risk of mortality compared to fit individuals. That’s why I always say: don’t get hung up on the number on the scale. Focus on building endurance, strength, and consistency. Movement is medicine.

Final Thoughts

Every challenge we take on—whether it’s stepping into an ice bath, pushing past fatigue on a run, or simply staying consistent—is a step toward something bigger. The best runs, the most meaningful progress, and the real breakthroughs? They come on the days when you don’t feel like showing up, but you do anyway.

Whatever you’re chasing this week, embrace the work. The discomfort. The resistance. Because that’s where real growth happens.

Keep moving forward!

J.R.