As a coach, I’ve seen how small actions and shifts can make a big difference in a runner’s performance. It’s easy to get caught up in the big picture—race times, PRs, and measurable progress—but there’s a lot to be gained from understanding the smaller, psychological elements at play in your running. Two concepts that illustrate this are the endowed progress effect and the butterfly effect. They might seem like big, fancy terms, but trust me, they’re powerful when applied to your training and mindset.
The Endowed Progress Effect: Small Wins Lead to Big Motivation
Have you ever felt more motivated to finish a task once you’ve already put in some effort, even if it's just a small step forward? That’s the essence of the endowed progress effect. It’s the idea that we’re more motivated to continue something when we feel we’ve already made progress toward it. So, when you’ve run a few miles on a long run, you’re more likely to finish because you’ve already “earned” those miles. It’s the mental push that makes continuing feel more achievable.
In your running, this can look like:
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Training Plans: When you’re following a structured training plan, every completed workout is a little win. That feeling of progress, even with just one workout completed, can motivate you to keep going through the tough sessions.
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Race Milestones: In a marathon, it’s easy to feel daunted by the full 26.2 miles. But if you break it down—celebrating each 5-mile marker, for instance—those “small wins” help you stay on track.
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Track Your Progress: When you set mini-goals and reflect on your progress, you’re more likely to stay committed and push through difficult training blocks. Whether it's adding an extra mile to your long run or improving your pace by a few seconds, those small steps build momentum.
A good coach knows how to tap into this by helping you celebrate small wins along the way. As you keep showing up, you’ll find yourself more invested in the process, no matter the goal. And if you’re struggling with motivation, that’s something I can help you navigate.
The Butterfly Effect: Small Shifts for Big Results
The butterfly effect is a concept borrowed from chaos theory, but don’t worry—we’ll keep it simple. The idea is that small actions or changes can lead to big, often unexpected, results. For runners, this means the tiniest adjustments in your routine, mindset, or training can have a huge impact on your overall performance.
Here’s how it plays out:
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Tiny Habit Changes: Maybe it’s spending an extra five minutes on mobility before a run or adding a quick core workout. It might seem small, but over time, these changes compound into improved running form, fewer injuries, and more strength.
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Mental Shifts: Changing the way you think about a tough run can make a huge difference. Let’s say you start thinking of each mile as a mini-goal rather than focusing on how many miles are left in a long run. This simple mental shift can push you through the toughest parts of your race or workout.
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Decisions That Add Up: Small choices, like getting a bit more sleep or taking a moment to refuel, add up over time. These little decisions can prevent burnout or injury, allowing you to stay consistent with your training.
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Race Day Effects: If you’ve ever made a slight form adjustment or changed your race-day fueling strategy, you know how much of a difference it can make. It’s those small tweaks, when added together, that can result in a breakthrough performance.
As a coach, I focus on how these tiny adjustments—and how they accumulate—can lead to big results. Every small step you take has the potential to create momentum in your training, just like a butterfly’s wings causing a change in the weather.
How Can These Concepts Help You as a Runner?
Understanding and applying the endowed progress effect and the butterfly effect in your training can change the way you approach your running goals. It’s not just about the big milestones or race times—it’s about recognizing the power of small, consistent efforts. By celebrating your progress and making small, positive changes in your routine and mindset, you can unlock new levels of motivation and performance.
Working with a coach who understands these psychological principles is key to your success. You’ll gain not just a plan, but the support you need to maintain motivation, stay mentally strong, and navigate challenges. Together, we can make sure your small actions build up to big results, one step at a time.
If you’re ready to apply these powerful forces to your running, I’d love to work with you. Whether you’re training for a marathon, focusing on strength, or just trying to stay consistent, I can help you take those small but meaningful steps toward your goal. Let’s create the momentum that leads to lasting success. Reach out today, and let’s make those small wins add up to something huge.