What I Talk About When I Talk About Running Summary

“Pain is inevitable. Suffering is optional,” writes Haruki Murakami, capturing the essence of perseverance and self-discovery through running and writing.

1. Running Clears the Mind

Murakami runs almost every day not to win races or stay in peak physical shape but to find mental clarity. For him, the act of running invokes a meditative state where the noise of daily life fades away, and only a calming "void" remains. This mental space allows him to process emotions or simply zone out and recover from life's challenges.

Running became a vital part of Murakami's routine in his thirties when he transitioned from running a jazz bar to writing full-time. It provided a reprieve from the sedentary and inward process of writing. The mind-clearing effect of running brings him peace, especially when facing difficult periods in life.

Even as his pace slows with age, Murakami finds joy in the daily ritual of running. He values it not for external rewards, like medals or admiration, but as a deeply personal practice to sustain his inner calm and sense of balance.

Examples

• Running 6 days a week allows him to cover up to 156 miles a month.
• He describes reaching “the void” as a place where even his fleeting thoughts and worries dissipate.
• Running has helped him cope with negative emotions like anger or sadness, offering serenity through motion.

2. A Healthy Shift Sparks a New Lifestyle

Murakami embraced running alongside writing in his thirties when he realized his former nightclub lifestyle wasn’t sustainable for pursuing creative work. Switching from late nights and chain-smoking to early mornings and exercise marked a transformative moment for his physical and mental well-being.

Relocating from Tokyo to a quieter town in Chiba allowed him to develop new habits. He began waking up at dawn, eating healthily, and introducing running and self-discipline into his daily life. These changes strengthened his focus and adaptability, enabling him to channel his energy effectively toward writing.

The early struggles of his new routine highlighted how persistence pays off. In time, running not only transformed his body but also became integral to his creative process. It mirrored the discipline required to complete a novel, cementing his dual passions.

Examples

• Murakami went from a 60-cigarettes-per-day smoker to someone jogging up to an hour daily.
• His decision to embrace what “suited” him—writing and running—set the foundation for an enduring lifestyle.
• Moving away from the chaos of city life allowed him to simplify his habits.

3. Training Builds Obedience in Body and Mind

Murakami learned a hard lesson during a race in Chiba when his legs cramped, forcing him to walk the remaining miles. This experience underscored the importance of rigorous physical preparation to stay in control during challenging runs or long writing sessions.

He refined his approach with structured training, gradually increasing mileage, pushing his pace, and repeating drills to strengthen his muscles. This discipline translated into other areas, like his writing. Taking things step by step, whether running or crafting a novel, meant building a strong foundation over time.

The pain and discipline reminded Murakami of his first marathon—a grueling journey in Greece where he pushed through extreme heat, fatigue, and self-doubt. Both experiences demonstrated the necessity of equipping one’s body and mind to tolerate challenges and persevere.

Examples

• His marathons highlight that success stems from physical endurance but also mental grit.
• His commitment to long-distance running mirrors his approach to completing books over years.
• Despite ongoing challenges, he applies the same mindset of step-by-step improvement.

4. Writing and Running Demand Persistence

Murakami believes that both writing novels and running marathons require sustained focus and endurance. Talent alone isn’t enough to triumph in writing or running; both demand showing up every day and giving consistent effort, even when the process becomes monotonous or painful.

Focus enables writers and runners to stay committed to long hours of difficulty. For Murakami, writing isn’t a glamorous activity but a form of manual labor akin to training for a race—meticulous, time-intensive, and repetitive.

Endurance is equally crucial. Just as long-distance runners pace themselves, writers dedicate months or even years to crafting stories. Their ability to manage fatigue, doubt, and setbacks leads to eventual breakthroughs, whether it's reaching the finish line or completing a manuscript.

Examples

• He trains for marathons and approaches novels with the same steady schedule and determined mindset.
• A lack of focus or daily discipline would derail progress in both creative and athletic challenges.
• He stresses how persistence allowed him to write dense, intricate novels through small, consistent steps.

5. Health Supports Emotional Expression

Murakami debunks the romanticized notion that creativity thrives on turmoil. Rather than chasing chaos, he believes health and structure enable him to explore deeper emotional truths in his novels. Writing often forces him to confront his darkest feelings, and a strong body helps withstand that process.

Daily runs and early nights protect him from burnout and provide the stamina he needs for the emotional intensity of writing. They shield him from the tumultuous effects of facing characters’ darker narratives or grappling with personal struggles.

For Murakami, a calm, wholesome life fosters his ability to delve into his work. His preferred habits—listening to music, observing people, and repeating reliable routines—sustain his artistic vision.

Examples

• Writing forces him to explore emotional depth, so fitness preserves his emotional balance.
• Rather than debauchery, he finds inspiration through peaceful, consistent living.
• Running daily helps him recharge and counterbalance the emotional weight of storytelling.

6. Ultrarunning Becomes a Transformative Journey

Murakami’s only ultramarathon—a 62-mile race—pushed his physical and mental limits, reshaping his view of endurance and identity. The herculean challenge demanded him to lose himself in the repetitive motion of running, an almost spiritual release.

The surreal fatigue of the ultramarathon changed his body and stretched his resolve. Despite the aching pain, swollen feet, and overwhelming exhaustion, he found a state of emptiness that fueled his determination to finish.

However, the post-race months left him feeling disconnected, a phenomenon he termed “runner’s blues.” Running no longer brought the same joy, though with time, its meaning was restored.

Examples

• His emotional transformation during the ultramarathon was similar to a religious awakening.
• His feet grew so swollen he had to switch shoes during the race.
• The symbolic void during the run mirrored the quiet spaces he seeks in every jog.

7. Running Evolves with Age

Murakami acknowledges that neither races nor life guarantees standout performances every time. After disappointing times in the New York City Marathon and Boston Marathon, he realized the real reward lies in the process, not the result.

Over time, the act of running takes on new meaning. Even with slower performance, he appreciates its presence in his routines and personality. Running has become a steady companion, much like writing.

This practical outlook on aging keeps Murakami moving forward. He knows running will remain a part of him as long as he continues to enjoy it and finds value in its rhythm.

Examples

• His New York City Marathon times disappointed him, but he accepted the results.
• He compares running to an instinctive habit, like salmon swimming upstream.
• His slower runs remind him to embrace life and effort without obsessing over outcomes.

8. Growth Means Finding Hidden Strengths

Facing challenges like swimming in ocean triathlons taught Murakami about untapped strength. Initially unable to swim, he failed a triathlon and struggled with self-doubt. Yet, with dedication, coaching, and incremental improvement, he built confidence.

Life reveals possibility through small, steady effort. Overcoming weaknesses, such as learning to swim properly, became a metaphor for discovering untapped potential in himself. These experiences reflect his philosophy that growth means persistence despite imperfection.

Murakami now views challenges as opportunities to understand himself better. He faces struggles head-on, nurturing unknown capabilities along the way.

Examples

• He overcame his fear of open water swimming through dedicated training.
• Returning to triathlons brought him satisfaction despite earlier setbacks.
• Running keeps revealing new forms of endurance and ability throughout his life.

9. Running and Writing Fulfill Authentic Desires

Murakami's running and writing are deeply personal acts, unshaped by public opinion. Both reflect his internal motivation to engage in activities he genuinely loves, rather than ones that impress or compete with others.

He treats these pursuits as expressions of his unique self rather than stepping stones for validation. This deeply personal commitment guides his storytelling and keeps him grounded.

By solely meeting his own expectations, Murakami is free to continue creating and running without pressure or burnout.

Examples

• He chooses personal satisfaction over recognition in marathon results.
• Writing books without attempting trends has been a consistent practice.
• His running reflects a peaceful, self-driven life philosophy.

Takeaways

1. Build small, sustainable habits that align with your passions. Start slow, and allow persistence to shape your abilities.
2. Face challenges—both mental and physical—as pathways to growth, uncovering new strengths through consistent effort.
3. Align your pursuits with personal fulfillment rather than external validation to stay motivated and content.