Reflecting on Change
At the beginning of 2025, like many others, I reflected on my past year and identified areas for improvement. One of the biggest priorities I set for myself was improving my cardiovascular health. Ever since I was a child, I had internalized the identity of someone who was “not good at cardio.” Struggles with asthma and allergies left me finding cardio not only challenging but “boring.”
Yet, it’s funny how I ignored a key detail from my childhood—after regular swimming lessons were introduced by my parents and school, my asthma attacks significantly decreased. This realization stayed tucked away for years until now, as I set out to change not just my body but also my mindset.
Letting Go of Old Identities
Since moving to Canada in 2011 to work as a snowboard instructor, I’ve focused heavily on resistance training. Back then, I weighed just 155 pounds—a scrawny guy, really. Over the years, I’ve experimented with calisthenics, kettlebells, powerlifting, CrossFit, and more. By the start of 2025, I weighed over 230 pounds. While not all of that was muscle, “weak” was certainly not a word I would have used to describe myself.
However, while I’ve continually sought to improve my musculoskeletal health over these 14 years, my cardiovascular health has been more or less neglected. Beyond occasional trail rides or approaches to climbing crags, cardio got little love. My Garmin watch—a brutally honest companion—recently told me I had the VO2 max of a 50-year-old. Ouch.
In reflecting on this, I realized my training had been guided too much by ego, focusing on what I knew I was already good at, rather than addressing what I truly needed. While strength and mobility are vital for maintaining independence, VO2 max is a strong predictor of longevity. What’s the point of being capable and independent if I don’t live long enough to enjoy it?
Finding Balance in Training (First Four Weeks)
The decision to train for a half marathon was about more than just running—it was a declaration to invest in my future health. I now think of exercise as a portfolio, where diversity is key. Just as you wouldn’t put all your money into one stock or bond, your training should encompass strength, mobility, endurance, and other facets of health. The law of diminishing returns also reminds me not to overdo it. More isn’t always better; in fact, excessive training can lead to injuries and setbacks.
This idea is supported by research, including a study with over 131,418 participants that examined the correlation between different types of exercise and mortality in individuals over 65. The findings showed that both resistance training and cardiovascular exercise were strongly linked to greater longevity. However, the combination of the two consistently provided even better results. Interestingly, the study also identified a “U-shaped response” in exercise, demonstrating that beyond a certain point, more exercise led to increased mortality rates. This highlights the importance of moderation and balance in any training plan.
To help manage my training regime, I’ve been using two apps—The Movement Athlete and Runna. The Movement Athlete app offers a personalized and scalable approach to bodyweight training. If you’re interested, you can check it out here via my affiliate link. Runna, on the other hand, has been instrumental in tailoring my running program, offering great insights into pacing and endurance. If you are interested in checking out Runna, click here, and use the code RUNNAJS8UZWT which gives a free two-week trial. If you choose to become a premium subscriber, I even get a gift card for their apparel.
Beyond the cost benefits—$42.98 per month for both apps compared to Kelowna’s average gym membership price of around $60 per month—they save me valuable time. While I know how to create my own macro and micro training plans, doing so takes up a lot of my free time. Allowing these platforms to handle the planning removes the influence of my ego or any flawed perceptions I might have of my capabilities. This ensures my plan is practical and well-structured.
This first month has been a balancing act—incorporating cardio without completely abandoning resistance work, respecting recovery time, and listening to my body’s signals. The research reinforces my focus on combining different modalities and staying mindful of doing just enough, but not too much. Thanks to the support of Runna and The Movement Athlete, I’ve found a way to streamline my training in a way that works for my goals and lifestyle. I’m far from perfect, but I’m starting to feel the rewards of this new approach.
Lessons About Longevity
A major thought I’ve had over these first four weeks is how deeply exercise connects to health and longevity. Over the years, I’ve noticed two types of patients while practicing as both a Kinesiologist and an RMT—those who are overzealous and those who are overwhelmed. The overzealous ones tend to over-train, often gaining and then exacerbating injuries, while the overwhelmed need help building structure and habits to even begin their recovery process.
Interestingly, I’ve found that many chronic injuries are caused by doing too much. Recovery doesn’t mean piling on hours of rehab exercises; often, the key for the overzealous is doing less. Finding the middle ground—balancing effort and rest, strength and endurance—is vital. This same principle now applies to my own training as I work on diversifying my exercise “portfolio” to support both longevity and overall wellbeing.
In one of my earlier posts, I touched on 5 easy but powerful habits for improving overall health. I’ve found many of these habits — especially journaling — have helped me both enjoy and sustain running as a part of my life. By incorporating running into my morning routine, I’ve discovered a surprising change—I now wake up craving my run, or movement in general. The act of stacking healthy habits into existing routines has transformed running into more than just exercise—it’s become an enjoyable part of my day.
What I Have Enjoyed
The journey is just beginning, but I’m already seeing shifts in my mindset and approach to fitness. I’ve noticed some great improvements to my overall health and wellbeing since establishing my new running habit. Here are a few of the positive changes I’ve observed:
- I have slimmed down from 230 lbs to 207 lbs since the start of the year. While running isn’t the sole reason for this, it has certainly played an important role.
- I notice a significant improvement in my focus and overall mood on the days I run.
- Running has provided me with time to enjoy more literature, as I listen to audiobooks while I run.
- Some of my best thoughts and realizations have occurred during my longer runs, offering me valuable mental clarity.
- My patience and willingness to tackle time-consuming chores and tasks have improved.
- My bond with my dog Zara has grown even stronger, as she enthusiastically “coaches” me through every session.
- My sleep has become more stable, with cardio leaving me better prepared to wind down at the end of my day.
I’ve also noticed a growing temptation to splurge on running gear, which risks conflicting with another of my goals: increasing my savings over the next few years. Here’s hoping I can navigate these challenges and maintain this new hobby in a way that’s both healthy and sustainable.
Closing Thoughts
As I reflect on this first month of half-marathon training, I’m reminded that fitness is about more than just physical transformation—it’s a journey of self-discovery, balance, and community. Running has not only improved my health but has also brought clarity, connection, and even moments of joy I didn’t expect. It’s a reminder that when we step outside our comfort zones, we often find something greater waiting for us.
But I dont want this experience to be just about me—I hope it can be about all of us striving for better health, whether through running or other forms of movement. I’d love to hear from you, my readers, about what you’d like me to write about next. Whether it’s tips for balancing training with rest, reflections on the mental side of exercise, or deeper dives into the science behind fitness, let me know what would truly interest you.
If you’ve enjoyed this post, I also invite you to join me in supporting the Central Okanagan Food Bank through the Half Marathon I will be participating in. You can visit my Hungry Hungry Half Marathon profile here and donate to help make a difference. Every little bit counts, and together, we can contribute to something meaningful while pursuing our personal goals.
Finally, let’s build a community of encouragement! Follow me on Strava, and let’s support each other as we work to improve our cardio and achieve new milestones. Together, we can celebrate progress, share insights, and keep each other motivated.
Thank you for being part of my journey—let’s take the next step forward together.
