High-Fives for Runners

Today’s newsletter is written by Letty from Marathon Media. Letty hosts both, the Marathon Running Podcast and LettyRuns YouTube Channel.

This week, let’s bring a little more connection and positivity to our miles with a simple, yet powerful, practice: the "High-Five" Rule. This isn't just about a physical gesture; it's about a conscious decision to acknowledge and celebrate the shared experience of running. It’s a simple rule: every time you see another runner, acknowledge them with a wave, a smile, a nod, or even a literal high-five. This small act of connection can transform a solo run from a solitary effort into a moment of community, creating a positive ripple effect that benefits everyone on the path.

In the quiet focus of our own run, it's easy to get lost in our own thoughts—in the music, the podcast, or the mental push to keep going. We often pass fellow runners with a blank stare, each of us locked in our own private world. The High-Five Rule is an intentional disruption of that isolation. By making eye contact and offering a friendly greeting, you are breaking down the invisible wall between you and the other person. You are saying, “I see you. I know the effort you’re putting in. And I’m with you.” It’s a small gesture, but it can be incredibly powerful for boosting your own mood and offering a moment of encouragement to someone else who might need it.

Think about the feeling you get when a stranger smiles at you. It’s a small, unexpected burst of warmth that can make a bad day a little better. Now, imagine that feeling multiplied by every runner you encounter on the road. By adopting the High-Five Rule, you become a source of that positive energy. You’ll find that most runners will respond in kind, and even if they don't, the simple act of offering a greeting is its own reward. It’s a practice of generosity and presence, reminding you that running is not just a personal journey, but a shared passion that connects a diverse community of people, all striving for their own goals, one stride at a time.

Why Practice the High-Five Rule?

• Boosts Your Own Mental State: Offering a smile or a wave to someone else is a powerful mood-booster. The act of giving positivity to another person creates a sense of well-being within yourself, making your run feel happier and more enjoyable.

• Fosters a Sense of Community: Running can sometimes feel lonely, especially on long, solitary miles. The High-Five Rule actively combats this by reinforcing the feeling that you are part of a larger community, all united by a shared passion.

• Enhances Mindfulness: By forcing yourself to look up and engage with your surroundings, you become more present in the moment. It pulls you out of your headphones and your internal monologue, encouraging you to notice the world and the people in it.

• Provides a Simple Pacing Cue: The act of greeting another runner can be a mini-break in your mental focus, a small moment to reset your breathing and check in with your effort. It’s a gentle reminder to stay in the moment and not get too bogged down by the "grind."

How to Intentionally Incorporate the High-Five Rule into Your Next Run:

• Start Small and Be Realistic: You don't have to literally high-five everyone. A simple nod, a wave, or a friendly smile is enough. The intention is the important part.

• Be Mindful of Your Surroundings: Use the opportunity to be present. As you see another runner approaching, pull out of your internal world and make eye contact.

• Practice Non-Judgmental Observation: Not everyone will respond, and that's okay. Some runners might be in a focused zone, or simply not see you. The point of the practice is your own gesture, not their reaction.

• Make It a Habit: Just like with any other running ritual, the more you do it, the more natural it will feel. Soon, the act of greeting other runners will become a joyful and automatic part of your run.

This week, I challenge you to put on your most positive face and actively seek out a moment of connection on your next run. By embracing the High-Five Rule, you can transform the simple act of running into a shared experience, boosting your own spirit and leaving a little extra positive energy on the path for all who follow.

Happy (and friendly) running!