NYC Marathon: Everyday Lessons I Learned Running A Marathon
“My legs felt terrible. So, I cried a little. And then, I carried on.”
In this episode, I’m diving into the lessons I took away from running the New York City Marathon. Just like the grueling 26.2 miles of a marathon, the journey of weight management is a long, and often challenging process. There are moments when it feels tough, and the progress can be slow, but staying committed to a few key principles helps keep that end goal in sight.
I’ll be sharing how these principles apply not just to running but also to sticking with a long-term health journey, even when things get hard.
So, if you’re ready to hear more about these marathon-inspired lessons and how they can support your own journey, tune in to the full episode. I promise it’s packed with insights that go beyond running – it’s about finding resilience, staying focused, and keeping your motivation alive, one step at a time.
1st Lesson: Running Your Own Race
In life, we often find ourselves comparing our progress to that of others, whether it’s in terms of health, career, or personal goals. But a key lesson I learned from running a marathon last week is that the only true competition is with ourselves.
This might seem like a cliché, but it’s something that becomes incredibly clear when you’re pushing yourself through 26.2 miles. It’s not about how fast you can run or how you stack up against other runners—it’s about doing your best with what you have.
When I ran the New York City marathon, I wasn’t aiming to finish first or even come close. I didn’t expect to beat anyone else’s time, but I did hope to improve from my last experience. While I didn’t hit my exact goal, I knew that I had done my personal best on that day. And that’s the important part—celebrating your own progress and honoring your own journey, no matter where it places you compared to others.
This mindset applies to all areas of life, particularly when it comes to health and wellness. If you’re on a weight journey, for example, your "best" might look different from someone else’s. It might mean making healthier choices when you’re at a fast food restaurant, or it could be deciding to exercise a few times a week rather than every day. The key is to focus on doing what you can with what you have, and to stop comparing your progress to others. What works for one person might not be right for you, and that’s okay. What matters is doing the best you can, even if it’s not perfect.
This concept of personal best is especially crucial when it comes to mindset. There will always be external factors—busy schedules, temptations, and distractions—that may prevent you from being your absolute best on any given day. But that doesn't mean you're failing. It simply means that your best on one day might look different than your best on another. And that’s entirely acceptable.
In the end, the marathon is a reminder that no matter the distance, it’s not about racing against others. It’s about setting your own pace, embracing the process, and doing the best you can in that moment. This mindset is the foundation of any journey, whether it’s about health, weight loss, or personal growth.
2nd Lesson: Accepting That Some Things Are Easier for Others
One of the most humbling lessons learned from running a marathon is the realization that some things come easier for others. Whether it's running long distances or achieving health goals, some people just seem to have it easier. I remember a classmate from medical school, Chris, who casually discovered he could run ultra-marathons. He just started running and suddenly found himself capable of running 50 miles without much effort. For many of us, that’s hard to imagine, but it’s a reminder that everyone has their own unique set of strengths and challenges.
This concept applies to health and weight loss, too. There are people who seem to make progress with minimal effort, while others may struggle despite doing everything “right.” I’ve seen patients follow the same nutrition plan, take the same medications, and yet their results vary. Sometimes there’s an identifiable reason—whether biological or genetic—but other times, there’s no clear explanation. The important thing to remember is that it’s not about fairness, and it’s certainly not about being jealous of someone else's progress. Everyone is on their own path, facing their own challenges.
Just like in running, it’s vital to focus on your own journey. Some people might have an easier time reaching their health goals, but that doesn’t diminish your efforts. It’s not helpful to compare yourself to others or get discouraged by their progress. Instead, focus on doing your best with the circumstances and body you have. Recognize that you’re living a different life with different challenges, and that’s okay. Keep moving forward and stay focused on your personal best.
3rd Lesson: Taking Ownership
Another powerful lesson learned from running a marathon is the reminder that no one can do it for you. Whether it's tackling a tough decision at work, preparing meals for yourself, or achieving health goals, you are the one who has to take action. No one can run that marathon for you. Similarly, no one can do the work required to improve your health, make changes in your life, or reach your personal goals except you.
In the context of health and wellness, I see this often with my patients. They come in, eager for change, but sometimes they expect me to give them a detailed meal plan, a step-by-step guide to follow, or a quick fix. While I can provide guidance, suggestions, and tools to help them succeed, it’s up to them to take those tools and apply them in their own lives. I tell them what a balanced meal might look like, suggest some options for breakfast, and explain why certain choices work. But ultimately, they need to figure out how to make those choices in their daily life—whether it’s at a work event or on a trip.
This idea of self-empowerment applies across all areas of life. I’ve had patients who come to see me month after month, without making progress because they’re not implementing the advice I give. There are many reasons why people struggle to take action—sometimes it’s barriers outside their control, but often it’s a lack of follow-through. And no one can do that part for them.
If you want to achieve something—whether it's finishing a marathon, losing weight, or making a career change—you have to take ownership of that goal. It requires consistent effort, decision-making, and sometimes stepping out of your comfort zone. When life feels overwhelming or stressful, it’s tempting to look for someone to fix it, but in reality, only you have the power to make the changes needed to improve your situation. No one can choose for you to take that leap.
This philosophy is summed up by my family’s motto: “Find a way or make a way.” It’s a mindset that helped us all run a half marathon together years ago and one that continues to inspire me today. When you hit a roadblock in life—whether it’s in your health, job, or stress levels—know that you have the ability to make a change. It won’t always be easy, but it’s yours to make. The only one who can do it for you is you.
4th Lesson: Power Through the Tough Times
Lesson four is an important one: sometimes, things just suck. During my marathon, there were moments when it felt impossible to keep going. The first half was great, but by the second half, I was just trying to will my legs to move. It’s a reminder that life and health journeys aren’t always smooth sailing.
There will be times when things feel tough—when making healthier choices seems frustrating and exhausting. Saying no to dessert or ordering a healthier meal instead of something indulgent can feel difficult. And sometimes, choosing a workout over a night out is the last thing you want to do. It’s uncomfortable, and it can be a real struggle.
But this is where having a clear end goal in mind can help push you through the tough moments. If your goal is to live a longer, healthier life, improve your blood work, or simply feel better in your body, you’ll need to make choices that support that. Sometimes, these choices will feel like a sacrifice. You may have to skip the cocktail or resist that croissant in favor of a healthier option. But remembering your goals can make those tough moments feel worth it.
In the end, whether your goals are health-related, financial, or personal, there will be periods where sticking with the plan isn’t fun. But to reach your destination—whether it's feeling better, hitting a weight goal, finishing a race, or achieving something else—you have to keep going. It won’t always be easy, and sometimes it will feel unfair, but the key is to accept the discomfort and push through, because that’s how you get to the other side. Sometimes, the most difficult part of the journey is sticking with it when things aren’t going your way.
5th Lesson: The Power of Starting Small and Practicing Consistently
Big goals can feel daunting, but the key is to start small. If running a marathon is your goal, it doesn’t begin with a 26.2-mile race. Even as a child, it starts with learning to walk, then gradually building from there. You start by running for short distances, and eventually, you’ll run longer ones. The same applies to any health or fitness goal.
If your goal is to go to the gym regularly, begin with two days a week and build from there. If eating more vegetables is a priority, start with one or two servings a day instead of jumping straight into a larger target. Small, manageable steps allow you to make progress without overwhelming yourself.
Pair this with the idea of practicing consistently. Practice is what makes progress sustainable. Running a marathon isn’t about pure talent—it’s about the miles you put in. Similarly, if you want to adopt healthier habits, practice them every day. Some days you might stumble, but it’s part of the process. Even when you miss a goal, the practice of getting back on track is what counts.
Eventually, the things that once seemed difficult will become second nature, just as running 20 miles became easier with practice. In your health journey, the more consistent you are, the more natural healthy choices will feel. Start small, practice regularly, and give yourself grace along the way.
6th Lesson: Doing What You Love, Even if You're Not Perfect at It
It's easy to think that we need to be good at something to enjoy it, especially when it comes to physical activity. The pressure to excel can often overshadow the simple joy of moving our bodies. But the truth is, you don’t have to be great at something to find enjoyment in it.
Whether it's running, dancing, or going to a Zumba class, the goal should be to have fun, feel good, and enjoy the experience. It’s not about being the fastest or the best; it’s about pushing yourself and celebrating small victories along the way. Even if you're not competing or winning, the joy of movement itself is worth it.
By embracing this mindset, you can make physical activity part of your routine without the stress of competition or perfection. It’s about prioritizing your well-being and finding joy in the process, rather than focusing solely on the end result. Let’s normalize doing activities just because we enjoy them—no need to be the best, just enjoy the process. Whether it’s hiking, yoga, or simply walking, keep moving because it feels good, and that’s enough.
7th Lesson: Playing the Hand You're Dealt
Lesson number seven is about playing the hands you’re dealt. This advice resonates with anyone who feels overwhelmed or limited by their circumstances. For those who are dealing with chronic pain, health conditions, or physical limitations, the idea of pushing through can feel daunting. But the key is not to let those challenges stop progress.
There are days when moving feels impossible, and that's okay. If you wake up feeling awful, it's okay to rest. But, if you can push yourself a little beyond the discomfort, you might find that progress is still possible. It’s not about pushing past pain to the point of injury but about doing what you can within your limits. Even small actions, when consistent, can lead to improvement.
This was a lesson I learned during the marathon. I was feeling great for the first half, but around mile 15, my legs cramped up. It felt like I couldn’t continue, but quitting wasn’t an option. I’d come too far, and I had to make the best of the situation. So, I kept going, walking when I had to, staying on top of my nutrition and hydration, and doing what I could with the hand I had been dealt.
It’s the same in life. Whether it’s battling with insulin resistance, managing a chronic illness, or recovering from surgery, everyone faces their own set of challenges. Life may not be fair, and some people may have it easier, but the only choice we have is to work with what we’ve got. Dwell on the things that are beyond your control, and you’ll get stuck. But if you focus on making the best of what’s in front of you, progress is still within reach.
8th Lesson: Set Realistic Goals and Celebrate Every Step
Lesson number eight is all about setting realistic goals. This one really hit home for me during my marathon training. At first, I set an ambitious goal to shave 24 minutes off my previous time, which, in hindsight, was a bit much. That’s almost a full minute faster per mile, and I didn’t quite train enough to make it happen.
It’s important to set goals that are achievable and reasonable. For example, losing 30 pounds in a month might not be realistic. Similarly, you can’t expect to go from not being able to walk a mile to running a 5K in a few weeks. It's better to set small, attainable goals that you can build on over time.
And remember, it’s okay if you don’t hit the target right away. Even progress, like going to the gym two days a week, is something to be proud of. The key is to set goals that are within reach and acknowledge your progress, no matter how big or small.
9th Lesson: Pick your poison.
This lesson came up frequently during my marathon training. There were moments when I questioned myself—wondering why I was pushing through so much discomfort. I’d feel nauseous, tired, and exhausted. It reminded me of my patients on GLP medications who sometimes feel the same way.
In life, we all have to make choices, and many of them come with discomfort. I often crave pizza or a cheeseburger, especially after Halloween when sweets are everywhere. But I have to choose: indulge and deal with the consequences, or stick to healthier habits and accept that they might not be exactly what I want in the moment.
It’s the same with taking medication. There may be side effects, and they might be expensive, but what’s the alternative? Continuing to live with chronic health issues, carrying excess weight, or increasing risk for serious diseases like cancer and heart disease? These are hard choices, but they’re part of taking care of our bodies.
The bottom line: we all have to pick our hard. Do we want the hard of eating healthy, exercising, and maybe taking medication to improve our health, or the hard of dealing with the consequences of ignoring our health? In the end, there’s no easy way around it—just choose the challenge that serves you best.
And that wraps up this marathon of insights! Just like finishing a race, it’s all about taking it one step at a time, no matter how tough the journey gets. Whether it's running a marathon, staying on track with your health, or simply making progress in life, remember: it’s about playing the hand you’re dealt, celebrating your own progress, and owning your journey.
If you haven't already, be sure to listen to the full episode to hear all the lessons in more detail. Trust me, you won’t want to miss out on the insights I’ve shared that can help you push through your own challenges.
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