There’s a moment during my workouts—usually somewhere in the thick of a tempo run or near the back half of some spicy intervals—when my brain starts yelling “You’re stiff! Your form’s falling apart! Shoulders up near your ears again!”
That’s when I hit the mental reset button:
Relax and win. Relax and win.
It’s not just a mantra—it’s a physiological game-changer.
What the Science Says
In a fascinating piece from McMillan Running, Coach Greg McMillan shares a discovery he made while testing runners in a lab setting. The runners were put through a treadmill protocol, gradually increasing pace in 5-minute stages. Between each stage, they’d stop for blood lactate samples.
Here’s the twist: when runners were told they had one minute left in a stage, their oxygen consumption dropped. They became more efficient—while still running at the same speed. The countdown seemed to relax their mind, and the body responded by running more economically.
That’s not just interesting—it’s revolutionary.
It means your performance can improve simply by relaxing.
Old School Wisdom, Timeless Application
This wasn’t entirely new. Sprint coach Bud Winter taught a similar idea back in the ’60s. He called it the 90% rule: when athletes try to give 100%, they tense up. But at 90%—with just enough relaxation—the flow kicks in.
Legendary basketball coach John Wooden said it a different way:
“Act quickly, but don’t hurry.”
I’ve found both of those ideas incredibly useful as I build toward my first marathon. On high-effort runs, especially when fatigue threatens to hijack my form, I check in with my body:
- Are my fists clenched?
- Are my shoulders creeping up?
- Is my face tight like I’m biting a lemon?
If yes, I let go. I breathe. I let the “meat hang on the bones,” as Jerry Lynch puts it in The Total Runner.
Practicing Relaxation on the Run
Relaxing isn’t the same as slacking. It’s the art of holding good form without tension. Of letting your body do what it’s trained to do without your brain making it harder.
Here’s what it looks like in my training:
- On intervals: I whisper, and sometimes yell, “relax and win” when I feel that tightness creep in. Suddenly, my stride smooths out.
- On long runs: I remind myself to soften my gaze, drop my shoulders, and let the breath come naturally.
- On race day (soon): I’ll be calling on this mantra when things get tough—because it works.
Try It This Week
Here’s your challenge:
On your next run, especially if it’s a hard one, take a moment mid-effort to relax.
Loosen the jaw. Shake out the arms. Smile if you can. You might find yourself running smoother, easier, and maybe even faster—without trying harder. Relax and win.
It’s not just a cute phrase—it’s a performance tool.