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There are many reasons to embrace sobriety - health concerns, personal growth aspirations, or the sheer embarrassment of always getting drunk and messing up are just a few. And if you do decide to go 0%, you’ll find the impact on your life extends far beyond the state of being abstinent.

At its core, sobriety embodies a commitment of self-care and well-being. It represents a conscious choice to prioritise mental clarity, emotional stability, and physical health over the fleeting euphoria that alcohol can bring. However, achieving and maintaining sobriety is seldom a straightforward path. It requires unwavering dedication, support, and resilience to navigate the daily challenges life throws at us, and the many temptations that will be encountered along the way.

 

For many individuals, the journey towards sobriety begins with a moment of awakening - it did for me. A realisation of the destructive patterns and consequences associated with booze. Whether sparked by a personal crisis, a wake-up call from loved ones, or a rock-bottom experience, this moment of clarity serves as a catalyst for change. It ignites a desire for a better life and sets the stage for embarking on the arduous yet rewarding path of recovery.

 

The early stages of sobriety are often characterised by withdrawal symptoms, cravings, and emotional upheaval as the body and mind adjust to an alcohol-free life. This phase can be daunting and overwhelming, testing one's resolve and resilience. However, with the right support system in place, including therapy, peer groups, and working with a sponsor or coach, individuals can gradually navigate through the turbulence of withdrawal and begin to reclaim control over their lives. 

 

I had a feeling of euphoria during this period of my own recovery.

 

Central to the process of sobriety is self-reflection and introspection. Beyond addressing the physical dependence, it entails confronting the underlying issues and emotions that fuelled the cycle of addiction. Whether rooted in trauma, unresolved grief, low self-esteem, and mental health issues, these underlying factors must be acknowledged and addressed to aid lasting recovery.

 

Therapeutic techniques such as Cognitive-Behavioural Therapy (CBT) and mindfulness-based practices offer invaluable tools for exploring coping mechanisms and behaviours. By gaining insight into the root causes of addiction and developing healthier coping strategies, individuals can cultivate resilience and empower themselves to navigate life's challenges without resorting to drinking.

 

Moreover, sobriety entails a holistic lifestyle upgrade encompassing physical, emotional, and spiritual well-being. This often involves adopting healthier habits such as regular exercise, nutritious eating, adequate sleep, and stress management techniques. Engaging in meaningful activities, hobbies, and social connections can also provide a sense of purpose, fulfilment, and belonging that counteracts the void left by intoxication.

 

One of the most profound aspects of sobriety is the restoration of self-empowerment. As individuals shed the shackles of addiction and reclaim control of their lives, they rediscover their inherent worth, values, and aspirations. This newfound sense of self-awareness and integrity serves as a guiding light, empowering them to make conscious choices aligned with their goal of living a better existence.

 

Through the trials and tribulations of recovery, individuals develop resilience, humility, and empathy. They confront their limitations and vulnerabilities head-on, emerging stronger, wiser, and more compassionate in the process. 

 

The ripple effects of sobriety extend far beyond the individual journey, and profoundly impacts relationships, families, and communities. As individuals heal and reclaim their lives, they inspire hope and serve as beacons of hope for others struggling with addiction. By sharing their stories, offering support, and advocating for awareness and resources, they contribute to a culture of compassion, acceptance, and recovery.

 

In essence, sobriety is a testament to the human spirit's capacity for resilience, growth, and transformation. It’s a journey marked by courage, humility, and perseverance - a journey of reclaiming one's life, one sober day at a time, and whilst the path may be fraught with challenges and setbacks, the rewards of sobriety, inner peace, and a renewed zest for life are immeasurable.

 

I know – A There are many reasons to embrace sobriety. Health concerns, personal growth aspirations, and the sheer embarrassment of always getting drunk and messing up are just a few. And if you do decide to go 0%, you’ll find the impact on your life extends far beyond the state of being abstinent.

 

At its core, sobriety embodies a commitment to self-care and well-being. It represents a conscious choice to prioritise mental clarity, emotional stability, and physical health over the fleeting euphoria that alcohol brings. However, achieving and maintaining sobriety is seldom a straightforward path. It requires unwavering dedication, support, and resilience to navigate the daily challenges life throws at us and the many temptations that will be encountered along the way.

 

For many individuals, the journey toward sobriety begins with a moment of awakening, it did for me. A realisation of the destructive patterns and consequences associated with booze. Whether sparked by a personal crisis, a wake-up call from loved ones, or a rock-bottom experience, this moment of clarity serves as a catalyst for change. It ignites a desire for a better life and sets the stage for embarking on the arduous yet rewarding path of recovery.

 

The early stages of sobriety are often characterised by withdrawal symptoms, cravings, and emotional upheaval as the body and mind adjust to an alcohol-free life. This phase can be daunting and overwhelming, testing one's resolve and resilience. However, with the right support system in place, including therapy, peer groups, and working with a sponsor or coach, individuals can gradually navigate through the turbulence of withdrawal and begin to reclaim control over their lives. I had a feeling of euphoria during this period of my own recovery.

 

Central to the process of sobriety is self-reflection and introspection. Beyond addressing the physical dependence, it entails confronting the underlying issues and emotions that fuelled the cycle of addiction. Whether rooted in trauma, unresolved grief, low self-esteem, and mental health issues, these underlying factors must be acknowledged and addressed to foster lasting recovery.

 

Therapeutic modalities such as Cognitive-Behavioural Therapy (CBT) and mindfulness-based practices offer invaluable tools for exploring coping mechanisms and behaviours. By gaining insight into the root causes of addiction and developing healthier coping strategies, individuals can cultivate resilience and empower themselves to navigate life's challenges without resorting to drinking.

 

Moreover, sobriety entails a holistic lifestyle overhaul encompassing physical, emotional, and spiritual well-being. This often involves adopting healthier habits such as regular exercise, nutritious eating, adequate sleep, and stress management techniques. Engaging in meaningful activities, hobbies, and social connections can also provide a sense of purpose, fulfilment, and belonging that counteracts the void left by intoxication.

 

One of the most profound aspects of sobriety is the restoration of self-empowerment. As individuals shed the shackles of addiction and reclaim control of their lives, they rediscover their inherent worth, values, and aspirations. This newfound sense of self-awareness and integrity serves as a guiding light, empowering them to make conscious choices aligned with their goal of living a better existence.

 

Through the trials and tribulations of recovery, individuals develop resilience, humility, and empathy. They confront their limitations and vulnerabilities head-on, emerging stronger, wiser, and more compassionate in the process. 

 

The ripple effects of sobriety extend far beyond the individual journey, profoundly impacting relationships, families, and communities. As individuals heal and reclaim their lives, they inspire hope and serve as beacons of possibility for others struggling with addiction. By sharing their stories, offering support, and advocating for awareness and resources, they contribute to a culture of compassion, acceptance, and recovery.

 

In essence, sobriety is a testament to the human spirit's capacity for resilience, growth, and transformation. It’s a journey marked by courage, humility, and perseverance - a journey of reclaiming one's life, one sober day at a time and whilst the path may be fraught with challenges and setbacks, the rewards of sobriety, inner peace, and a renewed zest for life are immeasurable. 

 

I know - Amen.

And if you'd like to go on a Journey of Sobriety with me - email rory@colemancoaching.co.uk and we can work on rebuilding a life worth living.

1,230 Marathons - 280 Ultras - 18 MDS - 10 GWR - 11,646 Days
 

Run - The Pink Floyd

The long slow distance (LSD) run is the foundation of endurance training, and its importance has been recognised by athletes and coaches alike for decades. Though the name may sound simple, the physiological and psychological benefits it provides are astounding. For distance runners training for events ranging from the 5K to ultramarathons, LSD builds both durable and aerobic strength that no amount of speed work can replicate. Understanding why the long slow distance run matters begins with understanding how the body adapts to sustained, low-intensity effort and how those adaptations support all other components of an endurance training program.

At its core, endurance running depends on your aerobic metabolism. The aerobic system (the body’s ability to produce energy with the use of oxygen) is the engine behind long-term, sustainable performance. LSD runs specifically target and strengthen this system by keeping the runner in a low-to-moderate intensity zone for an extended period of time, often 60 minutes or more and sometimes for several hours depending on the person’s goal. Because the intensity remains low, the body can operate almost entirely aerobically, allowing for development of the aerobic base without incurring excessive fatigue or requiring long recovery periods between runs.

One of the most important physiological benefits of LSD running is the increased ability of muscles to use oxygen efficiently. During long, sustained efforts, the body adapts by increasing the number and density of mitochondria (the cell’s energy-producing structures). More mitochondria allow muscles to produce more energy over long periods without fatiguing. LSD runs also enhance capillary density, meaning more tiny blood vessels are available to deliver oxygen to working muscles and clear metabolic byproducts. These adaptations take time, consistency, and repeated low-intensity stimulus, which is exactly what the long slow distance run provides.

In addition to mitochondrial and capillary adaptations, LSD runs strengthen the heart itself. The extended duration of these runs encourages an increase in stroke volume (the amount of blood the heart can pump with each beat). A stronger heart pumps more efficiently, reducing the need for a high heart rate during all types of exercise, even during high-intensity sessions. This is why a well-developed aerobic base often allows runners to execute speed work with more control and better form. Simply put, the stronger and more efficient the cardiovascular system is, the more latitude a runner has to push harder during demanding sessions without tipping into excessive fatigue.

Another crucial benefit is the body’s improved ability to utilise fat as a fuel source. At lower intensities, the body relies more heavily on fat metabolism, which is nearly unlimited compared to carbohydrate stores. By regularly running at LSD pace, athletes train their bodies to become ‘fat-adapted’, meaning they can spare valuable glycogen for later stages of long races or for higher-intensity efforts. This is especially important for marathoners and ultrarunners, who must avoid depleting glycogen too early in the race. The long slow run essentially teaches the body to be more energy efficient across all paces.

Beyond physiological improvements, LSD runs also play a major role in building musculoskeletal durability. Running for extended periods strengthens connective tissues such as tendons, ligaments, and the fascia. These tissues adapt more slowly than muscles, which means gradual conditioning is essential. Consistent long slow distance runs provide the controlled stress necessary for tissues to become stronger and more resilient. This reduces injury risk and increases a runner’s ability to handle higher training volumes. Without this structural conditioning, harder workouts and faster runs would place too much strain on the body, eventually leading to injury.

Just as importantly, they build mental toughness and familiarity with time on feet - skills that are often overlooked but essential for endurance performance. The psychological experience of being out on a run for over 90 minutes teaches patience, pacing discipline, and comfort with sustained effort. These mental traits translate directly to race day. Runners learn to stay relaxed, manage slight discomfort, and remain focused during long events. They also develop strategies for nutrition, hydration, and maintaining form during the later stages of fatigue. No other workout simulates these race-specific demands as realistically as the long slow run.

Although speed workouts like intervals, tempo runs, and hill repeats are vital for improving race-specific performance metrics such as lactate threshold and running economy, these sessions depend on a strong aerobic base to be effective. Without the foundation provided by LSD running, high-intensity training becomes more taxing, less productive, and more likely to cause injury. The long slow distances essentially support the entire training hierarchy.

Another often overlooked aspect of LSD runs is the opportunity they provide for recovery and consistency. Because intensity remains low, these runs help maintain weekly mileage without overloading the neuromuscular system. They also promote blood flow and active recovery, helping the body heal from tougher sessions earlier in the week. Many runners find that LSD runs allow them to accumulate significant training volume, whilst still keeping the overall stress level manageable.

There is also a pacing benefit. LSD runs teach runners how to regulate their effort intuitively. Many athletes, especially newer runners, struggle with going out too fast in races. Spending long periods at a controlled pace helps develop a sense of ‘slow,’ ‘hard, and ‘too fast.’ This pacing awareness is a competitive skill, one that can save enormous amounts of energy during a race itself.

It’s worth noting that ‘slow’ is relative. The proper pace for an LSD run is typically conversational, roughly 70% of maximum heart rate or an effort where breathing remains steady and speech is easy. Many runners mistakenly push their long runs too hard, turning what should be an aerobic-building session into a taxing workout that delays recovery. True LSD pace should feel gentle, sustainable, and somewhat relaxed. Paradoxically, the discipline of running slowly often requires more restraint than pushing hard.

Ultimately, the long slow distance run is indispensable not because it is glamorous or exciting, but because it cultivates the core qualities of an endurance athlete. It’s the quiet, patient work that makes breakthrough performances possible. Whether a runner is aiming to complete their first ultra or shave minutes off a marathon personal best, incorporating regular LSD runs into their training plan lays the foundation for success.

1,230 Marathons, 270 Ultras, 18 MDS, 10 GWR, Infinite LSD...

 

Don't give up - Sir Peter of Gabriel

'I was taught to fight, taught to win' - Gabriel

Giving up is one of the simplest human reactions, and folk often feel guilty or ashamed when they quit something, believing it reflects weakness or a lack of character. But the truth is far more complicated. Giving up is easy because it aligns with how the human brain works - how emotions function, and how people navigate uncertainty, discomfort, and pain. Giving up is actually a predictable outcome of deep-rooted emotional and biological patterns. Understanding these trigger points might well keep you on task when giving up becomes the more natural response.

Our brains are wired to avoid pain and conserve energy, and we are designed to prioritise survival, not self-improvement. In primeval times, conserving energy was essential. Food was scarce, danger was everywhere, and unnecessary effort could mean unnecessary risks. As a result, we evolved to favour self-preservation and avoid anything that felt physically or emotionally painful.

Today, even though modern challenges aren’t about survival, the brain still interprets discomfort, whether it’s physical strain during exercise or emotional discomfort during failure, as a threat. Giving up is the brain’s way of restoring safety. The easiest path is always the one that requires the least energy, and quitting nearly always requires less energy than carrying on.

When something becomes too difficult, stressful, or overwhelming, the body activates its fight-or-flight response. This system was designed to help prehistoric man escape immediate danger, and it reacts the same way to modern stressors such as deadlines, setbacks, or challenging goals.

Stress triggers cortisol, adrenaline, and other chemicals that sharpen focus but also elevate anxiety and discomfort. Because the brain tries to reduce stress as quickly as possible, quitting becomes the appealing option. It’s the fastest way to remove the stressor. Long-term goals, by contrast, require tolerating stress for extended periods of time, something that feels unnatural to the body’s protective system.

Giving up provides something very powerful - instant relief! Relief is one of the most potent emotional rewards the brain can experience. It eliminates pressure, removes expectations, reduces fear of failure, and restores a sense of control. It’s so emotionally soothing that it outweighs the long-term reward of perseverance.

Folk struggle with delayed gratification and our brains respond more strongly to immediate outcomes than to future ones. A future payoff, no matter how meaningful, cannot compete with the immediate emotional comfort that quitting offers in the moment.

Some people have constant negative thoughts such as ‘I’m not good enough. I always fail. I’m not smart enough. This is just who I am. Other people can do it, but I can’t’ etc.

These beliefs often originate from childhood experiences, past traumas, or repeated failures. Once formed, they shape how people interpret challenges. Even small obstacles can feel like confirmation of inadequacy. If a person believes they are destined to fail, quitting doesn’t feel like giving up, it feels like accepting reality. Negative thoughts make quitting feel logical, even inevitable.

Most folk aren’t actually afraid of failing itself, they’re afraid of what failure means about them. Failure evokes shame, embarrassment, judgment, and the painful belief of incapability and because quitting usually happens before failure is final, it allows people to protect their ego.

If you quit, you can tell yourself, ‘I could have succeeded if I wanted to. I just didn’t care enough, or it wasn’t worth it anyway.’

Psychologically, humans pay more attention to setbacks than successes. This negativity bias evolved to help people detect threats, but it distorts perception in modern life. When working towards a goal, the mind emphasises what isn’t working, what’s difficult, and what’s imperfect. Meanwhile, small improvements go unnoticed.

Because folk often can’t see their progress clearly, they feel like they’re putting in effort without getting results. This creates frustration, disappointment, and disillusionment. Quitting becomes easy because the mind convinces itself that continuing won’t make a difference.

Modern culture promotes instant results - instant entertainment, instant communication, instant answers. This conditions folk to expect instant transformation in every part of life. But meaningful goals, whether emotional, physical, educational, or professional, require slow, consistent effort.

When progress doesn’t match expectations, frustration grows. The gap between effort and reward feels unfair, and quitting becomes the simplest way to escape that discomfort. 

People often assume that sticking with something is purely a matter of willpower. 

But willpower isn’t constant, it’s a resource that gets depleted throughout the day. Making decisions, dealing with stress, juggling responsibilities, and managing emotions all drain willpower. By the time people need it most, they often have very little left to give.

When willpower runs low, decisions default to the easiest option, which is usually quitting. It’s not a failure of character - it’s a predictable outcome of how the brain’s self-regulation systems work. Success depends far more on environment and habits than on self-control, but most people try to rely on self-control alone.

In many cultures, success is glorified while the struggle behind it is hidden. Folk see achievements but not the setbacks, doubts, and failures that preceded them. Because the process is invisible, people assume that difficulty means they’re doing something wrong. When things get tough, quitting becomes easy because difficulty feels like a sign of personal inadequacy rather than a normal and necessary part of growth.

Pursuing something meaningful requires vulnerability. It requires being seen trying. It requires risking disappointment, criticism, and exposure. Quitting eliminates vulnerability. It allows folk to retreat to a place of emotional safety, even if that safety comes at the cost of fulfilment.

Ultimately, giving up is easy because it aligns with our biology, our emotions, our fears, our expectations, and the protective systems built into our brains.

It offers immediate relief, preserves self-esteem, avoids stress, and shields us from vulnerability. In contrast, persistence demands discomfort, resilience, delayed gratification, and the willingness to confront failure, all of which require conscious effort to override instinctive patterns.

Understanding why giving up is easy doesn’t mean people are doomed to quit. It means they can learn to recognise the forces at play, design environments that support persistence, and build habits that make continuing easier than giving up. 

However it all starts with acknowledging the truth that giving up isn’t a flaw, it’s just being human.

1,229 Marathons - 290 Ultras - 18 MDS - 10 GWR - 0 Times Given Up

Desert Raven - Jonathan Wilson

Wow, it’s hot at MDS 120 Morocco - 32c in the shade, so nearly 50c under the midday sun. It’s certainly as hot as any first day of MDS Legendary I’ve ever experienced and I only walked CP1-2 and Finish-CP3-Finish as part of the MDS Become-A-Legend Coaching Programme.

I now have a great insight into how much preparation goes into an MDS event and also just how rewarding it can be to fill people’s water bottles and pour ice-cold water on their necks.

 

Tomorrow is their long day, well I say long day as some of the people who had planned for 60Km are already changing to the 46km option to make sure they finish – and in this heat you can’t blame them.

 

Overall, the atmosphere is very much MDS Legendary relaxed and a pleasure to be part of.

 

Onwards.

1,226 Marathons - 289 Ultras - 9 GWR - 18 MDS Legendary

The Game - Queen

Life often feels like a game, but what many people overlook is that everyone is playing by their own rules - not yours. This is one of the most frustrating truths of human existence. You see, every person carries their own definition of success, their own strategies, and their own scoreboard. You might be chasing wealth, someone else is chasing peace, another person might be chasing chaos for the sheer hell of it. And this reality explains how much conflict, confusion, and disappointment we experience when we expect others to act according to the rules that we’ve chosen for ourselves.

From childhood, we are taught a certain set of ‘rules - go to school, get good exam results, respect authority, work hard and be kind to others. These become the default guidelines many of us try to follow. But as we grow older, we discover that the not everyone valued school. They might have rejected authority, chased risk, or found meaning in ways that seem reckless to us. It can make you angry when someone disregards what you think is right, or it can make you jealous when they succeed whilst breaking all the rules that you’ve dutifully been following.

The truth is, there are no universal rules. There are laws we agree upon so society can function, but beyond these, most of what we consider ‘rules’ are just personal preferences. When you expect others to play by your rules, you set yourself up for constant disappointment. People don’t owe you alignment with your values. They owe you respect, maybe, but not obedience. The quicker you realise this, the freer you’ll become and instead of resenting others for playing differently, you can focus on redefining your own game.

This doesn’t mean life has to become chaotic. In fact, it can make life more interesting. Once you stop insisting that everyone thinks like you, you can observe the wide variety of strategies people use. People pursue happiness, wealth, power, and love. There’s wisdom to be gained from each approach, even if you don’t adopt them yourself. You can learn from someone else’s boldness or someone else’s patience without abandoning your own principles.

Ultimately, life’s ‘game’ isn’t about winning. It’s about defining what winning even means for you. If you spend your energy trying to make others see things your way, you’ll lose sight of your own progress. The people who thrive are those who understand that others are playing by different rules and can adjust their expectations accordingly. Instead of trying to control the game, they’ve learnt to play their own version with clarity and purpose.

So, the next time someone makes a move that seems unfair, reckless, or even foolish by your standards, remember - they’re not playing your game. They’re playing theirs. Lesson learned - Amen.

1,224 Marathons - 289 Ultras - 18 Marathon des Sables - Playing by the rules

Going Backwards - Depeche Mode

Why looking backwards matters

When we think about journeys, our mind jumps forwards to - the destination, the next step, the horizon. The language of progression is almost entirely forward-facing – ‘keep going,’ ‘move on,’ ‘you’re nearly there.’ Yet history, human psychology, and plain common sense tells us that sometimes the most important thing you can do while moving forwards…is to pause and look back.

Looking backwards is not the same as getting stuck in the past. Done well, it is reflection - the art of using your past experiences for insight, learning, and perspective is aa essential to growth as oxygen is to life. Without it, we risk walking in circles or missing the meaning in our own existence.

Navigation requires landmarks

If you’ve ever navigated in an unfamiliar landscape, you’ll know what I mean - you move forwards, spotting a tree or a rock formation as a marker. But those that are more experienced will also turnaround from time to time, to look at the trail from the opposite direction. Why? Because you’ll need to know the way back and landscapes look a lot different in reverse.

This metaphor extends beautifully into life’s journey:-

• In careers, looking back at where you started can keep you grounded and help you notice whether your current career path aligns with your original motivation
• In relationships, reflection helps you see patterns - both the ones you want to repeat and the ones you want to break.

If you never glance backwards, you risk becoming disoriented, forgetting where you came from, and lose the ability to recognise when and where you’ve gone off track.

Reflection turns experience into wisdom

Experience alone does not guarantee growth. People can repeat the same mistakes for decades without learning a thing - unless they pause and reflect.

Looking backwards allows you to:-

• Identify what worked well and why
• Recognise mistakes without self-punishment
• See how challenges shaped your resilience.

Think of life as a laboratory - you run experiments (actions), gather data (results), and then… you analyse. If you skip the analysis phase, you might as well be working in the dark. Looking back is the analysis - the stage where raw experience transforms into usable knowledge.

Gratitude is backwards facing

Gratitude is one of the most powerful emotional tools we have for maintaining happiness, and it’s inherently retrospective as you can’t be grateful for something you haven’t yet experienced.

When you look backwards on your journey:-

• You see how far you’ve come
• You notice the small victories that were invisible whilst you were in the struggle
• You remember the people who helped you along the way.

Without those backward glances, your sense of progress can flatten out, leaving you feeling like you’re endlessly climbing with no summit in sight.

The danger of purely forward obsession

Forward-only thinking carries risks:-

• Burnout: If you never stop to reflect, every achievement feels like just another box ticked before the next goal. There’s no celebration, only constant striving
• Narrowed vision: You might get so fixated on your next milestone that you fail to see better opportunities emerging behind you - ones that require looping back
• Reinforcing mistakes: Without looking back to evaluate, you might keep using strategies that don’t work simply because you haven’t paused to question them.

Life isn’t a high-speed train where the only acceptable view is through the front window.

Memory as a compass

Memory isn’t just a storage system - it’s a compass.

When you reflect on your past, you remember:-

• Your original motivations and values
• The promises you made to yourself
• The lessons you’ve already paid for in time, money, or heartache.

This is critical for course correction. Imagine you set out to sail toward a distant island, but months later, you find yourself adrift. Without looking back to your original coordinates, you have no way of knowing how far you’ve strayed - or whether you’re even still headed in the right ocean.

The role of storytelling

Humans are storytelling creatures. We make meaning by connecting events into narratives. Looking backwards is how we piece together those narratives:-

• We identify turning points - moments that changed everything.
• We recognise recurring themes - patterns in our choices and outcomes
• We see character development in our own transformation over time.

Without looking back, we live fragmentally, reacting moment-to-moment without ever understanding the arc of our journey.

The emotional calibration point

Our emotional state often depends less on where we are and more on where we think we are relative to where we started.

Looking back can provide two essential kinds of calibration:-

• Relief and pride - when you see you’ve made significant progress
• Reality checks - when you notice you’re repeating old cycles.

Both are valuable. They either boost your confidence or alert you to make more changes.

Examples from history and nature

• History: Civilisations that study their own past avoid repeating catastrophic mistakes; those that ignore history often relive them
• Nature: Migratory animals rely on memory of past routes. Even when instinct drives them forward, their path is shaped by the patterns of previous journeys
• Art and Science: Innovation often comes from revisiting older ideas and viewing them from a new angle, rather than discarding them entirely.

Looking Back Without Getting Stuck

Of course, there’s a balance. Too much backward focus can trap you in nostalgia or regret. The key is to treat looking back like checking your mirrors whilst driving:

• Do it regularly
• Use the information to navigate wisely
• Then return your gaze forwards, informed but not imprisoned by the past.

A Practical Framework for Backward Looking

Here’s a simple approach you can apply to any kind of journey:-

1.   Pause: Create intentional moments for reflection (weekly, monthly, yearly)

2.   Review: Ask yourself, ‘What have I learned? What worked? What didn’t?’

3.   Acknowledge: Celebrate wins and name your helpers

4.   Extract: Identify specific lessons you can use going forwards

5.   Integrate: Adjust your plans with those lessons in mind

6.   Release: Let go of what no longer serves you and continue onwards.

The Spiritual Dimension

Many philosophies and religions emphasise looking backwards as part of growth:-

• In Buddhism, reflection on past actions helps cultivate mindfulness and compassion
• In Christianity, remembering past deliverances is a source of faith for future trials
• In Stoicism, reviewing the day’s events is a daily practice for improving character.

This isn’t just sentimentality; it’s a disciplined way of aligning your present with your deeper values. 

The ultimate reason - Identity

Perhaps the most profound reason to look backwards is that it’s the only way to know who you are.

You are not defined only by your goals or current circumstances - you are a continuity of experiences, decisions, triumphs, and mistakes. Looking back lets you:-

• See the bassline in your life
• Understand your resilience
• Appreciate that your current self is the product of many former selves who fought to get you here.

Without that awareness, your journey becomes a blur - just motion, without meaning.

Onwards travel

A journey without backward glances is like reading a book by only turning forward, never flipping back to recall a character’s name or a crucial detail. You might reach the end faster, but you’ll miss the richness of the story. Looking back is not a distraction from progress - it’s part of how we make progress real. It transforms movement into growth, destinations into stories, and milestones into meaning.

1,220 Marathons - 289 Ultras - 18 MDS - 9 GWR - 1 Direction