I hated running in university, it meant pushing a pace to make specific time limits. During covid when gyms and stairs were closed, I started running again. And ran for another 1,739 days in a row. Here’s another thing I 💕.

In edition #128, run through the benefits with this guide.

 🎥 Watch (1 Min): 48 Miles in 48 Hours
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💪 Exclusive Offer: Stay Winter Ready ❄️—work with Coach DC

Before apps. Before carbon plates.
Before medals and finish-line selfies. We ran.

Humans have been running since the beginning — hunting, migrating, surviving.
We evolved for it: sweat glands, long legs, elastic tendons.

Running isn’t a trend. It’s inheritance 🧬

If I had to pick one movement pattern with the highest return on life expectancy — it’s running.

Even 5 to 10 minutes per day has been linked to lower cardiovascular mortality.

Why?

You don’t need extreme mileage.

📆 2 to 4 runs per week
⏳20 to 40 minutes
Mostly easy pace (you can talk comfortably 🗣️)

Longevity loves consistency 🔁

Running builds engines 🔥

For athletes — fighters, field players, weekend warriors — this matters.

Simple structure:

Think:
80% easy 🌿 20% hard 🔥

You build slow to perform fast.

This is underrated. After a 20 to 30 minute run:

Running increases BDNF — brain-derived neurotrophic factor — supporting memory and learning 🧠

Ever notice how ideas show up mid-run?

Movement unlocks cognition 🔓

Zone 2 running (comfortable, conversational pace 🗣️) builds your aerobic base — the foundation of endurance and metabolic health.

Intervals stress the system 🔥
Easy runs strengthen it 🌿

Both matter. But easy runs are the quiet hero.

Running clears the noise.

It’s meditation with momentum.
Therapy without an appointment.
Performance without complication.

You don’t need a gym. You don’t need perfect conditions.

Just step outside. And move.

And for those of us in colder regions — the story doesn’t end when the temperature drops.

Running in winter feels primal ❄️

The air is sharp.
The roads are quiet.
Your breath becomes visible 🌫️

Benefits:

Best practices:

🧥 Layer smart

🧤 Protect extremities

🏠 Warm up indoors first (5 to 10 minutes mobility)
👕 Change out of wet clothes immediately
🍵 Warm drink after — even an 8-ounce (237 ml) tea

If wind chill drops below −10°C (14°F), shorten the session and prioritize safety ⚠️

Running gives — if you respect it.

Recovery is training.

Proudly presented by Train With Overman 👁️

You’re why I spend hours researching and crafting these editions so you can read more OVE’s Guide and improve your cardiovascular health.

Until Next Edition,

Coach DC
OVE’S GUIDE 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}