A Six-step Recipe to Help You Run Your Best Race Ever

For a lot of runners, training for a race – whether a 5K or a marathon or something in between – includes running with a local sports organization or with friends. Running with others not only may be motivating, it can be inspiring. And it can keep you on track (no pun intended!). Some runners, though, may benefit from a more disciplined approach, one that includes a passionate, close-knit group of people with similar interests, which we call a micro community, who provide support, guidance and guardrails along the way.

As racers ourselves, we’ve seen the power of micro communities first hand. Based on our experiences, we’ve devised a step-by-step “recipe” for how people can harness the power of micro communities to help them confront their fears, set new goals, forge paths they may not have pursued alone, and achieve beyond their wildest expectations.

We originally created this recipe to help individuals who have suffered devastating physical and mental trauma to become – or return to being – accomplished athletes. At the same time, we’ve seen again and again that our recipe can benefit anyone, including everyday runners. Even better, by following it, not only does the athlete benefit, but so do those in the micro community itself. Forming a micro community – whether with you at the center, or one meant to help others – can turn training for a race into a shared experience that will live on well past race day. After all, when people pledge to improve the lives of others, they often improve their own.

To start:

1. Define the Vision: The process for setting clear objectives and taking the steps to achieve them begins with establishing the vision: a true north point of direction that guides everyone on the journey.
2. Create a Strategy: Having a clear strategy defines how we are going to achieve our vision. Built into the strategy is a plan of action – the hard work and sense of purpose to get there.
3. Attract the Right Resources: We rely on our people, research and development teams and other resources to help us build an infrastructure to get programs off the ground and sustain them over the long term.
4. Execute to Achieve the Plan: Once we define our aspirations and create a strategy, the ultimate difference between success and failure is our ability to execute and achieve the plan.
5. Overcome Obstacles: No matter how foolproof our recipe may be, we should always anticipate obstacles, setbacks and a few stumbles along the way. Be prepared to adjust accordingly.
6. Expand and Grow: Just as recipes evolve when they are passed down through generations or modified with healthier ingredients, our basic recipe allows us to make improvements and expand the vision with new opportunities across more micro communities.

In our book, The Courage to Go Forward, we profiled remarkable individuals, including members of the military who lost limbs or suffered from post-traumatic stress disorder (PTSD), who were helped by micro communities that followed this recipe. They ran – and finished – their races, and some of them went on to become world-class athletes. In most cases, they exceeded their expectations. You can, too. And micro communities, guided by the right recipe, can be your way forward.

David Cordani is president and CEO of Cigna®, a global health service company, which is a sponsor of the Walt Disney World® Marathon Weekend. Dick Traum is president and founder of Achilles International, a nonprofit enabling people with all types of disabilities to participate in mainstream running events. All proceeds from The Courage to Go Forward support the programs and athletes of Achilles International. To learn more, visit https://couragetogoforward.com.