How a Couch Potato Turned into the World’s Fittest Human. 🥔

Let me tell you a story.

Recently one of my friends recommended that I read Rich Roll’s book “Finding Ultra”.  The tale of sedentary 40 yr. old who transformed himself from a couch potato into one of the world’s fittest humans.

Curious to hear more…I asked my friend what was Rich’s key to success?

Here’s what he said:

“He was an avid runner in high school and college who got back into running in his 40’s.

The point he makes is to keep your heart rate much lower during training.

Like around 135-140 bpm. ”

When I asked if he’s tried this form of biofeedback training.  He responded:

“I’ve considered this and even tried it but a simple shuffle or jog and 12 min mile will send my heart rate into 150+.

My speed walking at 15 min mile will be at 135bpm.  What gives?”

I shared with him that the heart (pun intended) of endurance training is building the aerobic system.  That developing this system takes time.

For some as long as 3 to 6 months…

But if he sticks with it.  Not forcing the issue.  Rather, letting his body dictate the time it takes.  His pace will get faster at the same rate heart rate.  What’s a power walk today…Has the potential to be a 10-minute mile by winter.

Enter my “Endurance Secrets” book.  A collaborative project with Dr. Phil Maffetone.  AKA the “Grand Daddy of Heart Training”:

This is the exact system Rich Roll used to turn himself into long distance running stud.

Specifically, it’s the kind of training, where (*after* you put the time in to build an aerobic base correctly as I teach inside the book) you’ll discover your speed improves dramatically.  Even running at this pace for two, even three hours, and feeling great afterward.

It’s yours free when you subscribe to The Runner’s High Newsletter.

All you have to do is get on the VIP waitlist.  And you can do that here:


Barefoot Alex

The Un-Boring Way to Enjoy Long Runs

Got this interesting question about entertaining yourself on long runs:


Are music/podcasts/audio books the key? I don’t usually like to run with headphones as it complicates my set up, but I might consider it if it’s the only option.

Just wondering if you do anything else on your long runs? Like play mind games? Or count land marks or something? I guess route selection is the key, but it’s not always possible to pick an interesting or exciting route. Anyway, just wondering, thanks!


My aim with LSD or long slow days is to keep them as single-minded as possible.


When I can’t readily tap into this Zen-like state.  E.g. When the mental chatter is so deafening that it could wake dead.  I deploy these outside of the box methods to induce the flow state:


1) Sometimes I daydream of getting silver in the 10,000 meter at the next Olympics.  (Silver because I like to keep my daydreams believable haha)

2) I pretend I’m a courier in a post-apocalyptic world.  Where there’s no longer any means of long-distance communication.  And my sole mission is taking vital information to another human settlement.

3) Think about what I’d do if I won the lottery.  Plan out vacations or trips that are upcoming.

4) I pretend like I’m the observer of my body.  Pulling myself out of my head until I’m floating just above and behind myself.  And imagine that I’m watching a biological machine repeating the same motions over and over.

^^^ Weird, I know but becoming the observer of my meat machine is a really fun game I play.   It really helps with tough hills or when I tell myself I want to stop.

Better yet…

In the first issue of The Runner’s High Newsletter.  I divulge my 7-minute/per day technique for training your mind to best handle long runs (or tempo, fartleks, junk miles…you name it).  Olympians and other major league athletes use this method with great success.

But don’t worry.  It’s average joe friendly.  And once you receive your copy.  You can start experimenting with it immediately.  To find more, get on the Runner’s High VIP waitlist here:


Barefoot Alex

Bob Marley’s Lessons from Beyond the Grave

One of the most conspiratorial questions I’m asked is:

“How did Bob Marley REALLY die?”

Tis a vexed question indeed.  Popular notion states:

Cancer of the toe.

HOW he contracted cancer of the toe is a matter of debate.

Many believe the CIA gifted Marley a pair of boots.  And when Bob put them on.  A chemically tainted copper wire stabbed his toe.  Infecting it with a cancerous toxin.

Whatever the cause…the cancer went untreated for many weeks.

He kept touring.  Doing shows. Until…

During a jogging in New York’s Central Park.  He collapsed and was rushed to the hospital.  Where doctors discovered that cancer had spread to his lungs and brain.

On his deathbed at a Miami hospital, the reggae icon whispered to his son Ziggy “Money can’t buy life”.

In a prophetic way, this was Bob Marley’s single most endearing lesson of all.


Here’s how it applies to running:

In a world obsessed with looking the part e.g. wearable devices, Nike fashion, and cutting-edge shoe technology…

Runners commit to the journey, not for materialistic reward. But because of how it enriches life in the present moment.

Take the movie McFarland, USA for example:

The tale of Coach White who leads his dirt-poor XC team to a state championship.  They didn’t win because they trained the hardest.  Or because they had the best gear.  They won because they found something within themselves that they never knew existed.

Moral of the story?

Regardless of material possession…

You have it within yourself to unearth your full running potential.

All you need is resolve.

And a dead simple method for conjuring inspiration…and how to tap into this state of awareness quickly and easily…without having to be a zen master or without having years of running experience.

I reveal this technique in detail in the first issue of The Runner’s High Newsletter.

To get reserve your copy, get on the VIP waitlist here:

(head bowed in gratitude),

Barefoot Alex

This “Golden Rule” of Running is Complete BS 👿

Ok, here the thing:

Unless you’ve been living under a rock with your headphones on you’ve probably heard the popular fitness phrase “No pain, no gain”.

Spit this phrase out to a buddy and they won’t as much bat an eye.


Because this “golden rule” of running has been beaten into our brains by a culture that doesn’t give two turds about your well-being.

If you blindly follow this hazardous mantra.  A buck bets ten the only thing you’ll gain is a big fat injury.


Round-the-clock tiredness.  Feeling more irritable and argumentative at home.  Training feels like a chore.  Making it easy to swap your evening run for “This Is Us” and a pint of ice cream.

Let’s rework the phrase.  A more applicable wording reads as such:

“No gain with pain.”

Notice how different this feels?

Sidenote: Without pain, you can induce the runner’s high much easier. (And more consistently…more on this in a sec).

A better approach to getting the most out of your training is to play it chill.

Here’s four ways you can do this on your next run:

1. Warm up slowly. E.g. walk then gradually transition into a trot.
2. Run at a conversational pace. Easy as Sunday morning.
3. Take inventory of things you are thankful for.
4. Cooldown

When you commit to these four steps, you enter a state where the mind forgets that you’re exercising.  Experiencing a perfect balance of energy in your body.

This, my friend, is the runner’s high.

And you know what?  One of the best (and simplest) ways to induce a runner’s high takes place way before you lace up your sneakers.  (If done correctly, at least).  Listen up, listen good, and NEVER forget:  “Whatever the mind can conceive and believe, the mind can achieve.”  And that’s where I can help…

The Runner’s High Newsletter includes a potent 7-minute pre-run rehearsal.  A mental training plan that Olympians and professional athletes use to get in the zone.

If you’re interested in learning more…

Go here to get on the VIP waitlist:

To your well-being,

How A Depressed Drug Fiend Saved His Life With Running

Here’s a great story if you’re in a running rut:

My friend was a serious drug addict for 15 years.  The kind of junkie that was blatantly excessive with their habit.

Heroin, OxyContin, cocaine, crack, meth, mdma, or Xanax…you name it.  (Even smoking bath salts for five years)

The substances quickly started mucking up their thoughts.  Creating a downward spiral that lead to several unsuccessful suicide attempts.

The scariest of which was an overdose.  Landing my friend in the ICU for 3 weeks.

After the nightmarish hospital visit.  He checked himself into rehab.

It was here that my friend made a breakthrough.

You see…

Specialists and family harped the importance of finding a wholesome activity…

But it wasn’t until his uncle recommended running that things started to change.

Since my friend showed interest. His uncle would drive over to the rehab center.  Three times a week.  And the two would circle the 3-mile block before lunch. Not for time. Or Speed…

They’d go after it steady.  Talking about whatever was on their minds.  This process started to heal my friend’s hurts.  He was finally able to see the world outside of disillusion.


My friend hasn’t looked back since.

Recently, celebrating two years of sobriety!!!

Now he logs 35 miles a week. And has completed 6 half marathons with another coming up in the fall.

More importantly…

He is no longer depressed or suicidal.  Crediting running as the main influence to their new life (all with AA and other 12 step programs).

He’s found the runner’s high.  The serotonin and dopamine and endorphin kick that only a healthy scroll can provide.

Speaking of the runner’s high…

I write about it a lot in The Runner’s High Newsletter.  And you’d be surprised how easy it is to induce this elevated state of being for yourself.  Get on the VIP waitlist here:

Salud to your well-being,

Barefoot Alex

Whacky Crazy School Teacher Smashes World Record

A couple years I had the rare opportunity:

To run across the USA with one of the single greatest athletes on the face of the planet.  No, it wasn’t Lebron James, Tom Brady, or Serena Williams…

He’s much more stealth than these “publicized pros”…In fact, you probably have never heard of him.

He goes by the name of Bryce Carlson.

And yesterday, this Cincinnati private school teacher rewrote history by setting a world record for the fastest unsupported west-east row across the North Atlantic ocean in 38 days six hours and 49.

Becoming the first U.S. citizen to complete the feat.


But his triumph didn’t come without adversity…

From the horse’s mouth:


“The boat capsized over a dozen times.  The first one was the most terrifying.  I had inadvertently left an air vent in the boat open and so as the boat went upside down water started pouring in.

The water also got behind the electrical panel, which meant connections eventually became corroded and the equipment less reliable.

I’m looking at the wave height, and the wind strength at its worst, and I have no idea whether the boat and I are going to be able to withstand.

Getting through, just the relief of finding enough whatever or getting lucky enough.  That’s an elating moment. Facing down some massive uncertainty, with a pretty high fear factor, and coming out the other side.  That’s pretty fabulous.”


Here’s what we can glean from Bryce’s historical row across the North Atlantic…

Perseverance is the key to success. 🔑

Whether it be breaking the “the wall” during a marathon, conjuring the will to complete a 3-mile workout, or fully accepting the belief that YOU ARE a runner…

We all have personal “oceans” we must sail across.  But we don’t have to go at it alone.

When adversity starts to storm.  When motivation starts to sink.  Let The Runner’s High Newsletter be your buoy.   Helping you take action towards the realization of your personal sized “Bryce Carlson” dream.  Here’s where to go next: 

aye aye matey,

Barefoot Alex

How to Disarm Elitist Running Trolls 🐍

Example #3242345 of the annoyingness of elitist runners:

You may find this a tad… disturbing.

My friend was out to eat with an elitist runner.  The passive-aggressive “Well you’re not that fast. Are those shoes last year’s model? Lol ok.” type.


Over crap cakes, my friend starts talking about her training pace.  That she knocks out the bulk of her weekly mileage at a 9:30 min/mi.  But before she could go any further…

“Yeah, that time really isn’t that great.”

^^^ The nerve of this one!

The comment made her feel like her innards were being ripped open by a hunger vulture.  You see…Half a year ago, my friend wasn’t able to do anything.  She could barely complete 5k in 30 minutes without whizzing for air.  But she stayed with it…running through the entire winter, no weather was too cold, too wet, (even after clocking 10 hour work days).  EVEN losing 15lbs in the process.

The elitist didn’t want to hear it though.  In fact, he wasn’t listening at all!!
Here’s the rub…

Who gives a crap.  Don’t do anything for the approval of others or to reach some ideal version of yourself to keep up with the rat race.

Do you enjoy running?  Do you feel satisfied with the positive benefits its brought into your life?  If yes, give no mind to what anyone else says/does/thinks.

And BTW, one more thing: The first “Runner’s High” issue reveals a bulletproof method for how to handle elitist trolls.  A secret that uses brain imagery to boost self-confidence that I learned from one of America’s most successful sport psychology consultants.  A secret used by top performers in the running community (the non-douchy types).  And people who practice this technique don’t worry about what others think of them.  Here’s where to subscribe in time:


Barefoot Alex

This Blog Post Contains A Shameless Plug

“Is the Runner’s High Newsletter good for beginners?”

“What can I learn that’s not already free on the internet?”

“If races aren’t my thing…Why should I invest?”

These are common “frequently asked questions” I receive 2x a week from people who are fans of my content, but are skeptical about shelling out cash for a newsletter that may or may not benefit them.

Making sound judgment is WISE.

It’s a very good thing to be skeptical.

Especially when it comes to investing in information.

Here are a few facts about the Runner’s High Newsletter:

You don’t have to be a diehard athlete (99% of us aren’t) to take advantage of being a subscriber.  Regardless of skill, if you are signed up for a race or not, the content will help enhance mind, body, and spirit.


Forest Gump-like endurance doesn’t happen overnight…


Only those serious about incorporating each issue’s teachings will see success.  

But why charge?

Simple.  Free encourages freebie-seekers and flakey folks who idolize the next “hot” thing.  Never serious about making progress.  When money has exchanged the perception of value increases.  Making it more likely that the purchased information won’t be discarded.  But implemented immediately.


The Runner’s High Newsletter is strategically designed to help you start where you are…take the next step…and then keep the momentum rolling.

More importantly…

It’s there for you if you need to restart.  To help keep you focused on your journey going forward.

By engrossing yourself in its pages.  Highlighting key passages.  Reading it on your lunch break.  Are all ways that Runner’s High will help keep you captivated and motivated every day.

But don’t wait to take the plunge.  Get on the VIP waiting list today.  Here’s here:


Barefoot Alex

Why Expensive Shoes Are NOT The Answer

I got this panicky email this week:


At what point would you say running shoe price hikes stop adding functional value to the shoe and are purely about brand/fashion?

I.e. I assume a $20 shoe is probably going to be total garbage, but I also assume a $250 is mostly going to be overpriced from a purely functional standpoint.  I’m sure pro runners have very expensive shoes but I also assume that tiny bit of extra performance doesn’t matter for most people.

What is a good amount to spend for the recreational runner?


The absolute most important thing is comfort.  If a $50 pair of athletic shoes from Kohl’s feels good to run in they’re fine (though they’ll probably wear out more quickly than a brand name shoe).

For many years, I ran months in a $9 pair of shoes from Goodwill and they worked great.

However, there’s a caveat:

Even the best shoe (no matter the $$$) won’t fit right, if you have foot problems and/or crappy form.

Consider this…

Most people get a new pair of running shoes, and very quickly ramp up from fifteen-minute jogs to 5+ miles.  I believe this is the reason that most running injuries occur, because this rapid mileage increase is too much for the tendons/ligaments in your lower legs, leading to injury.

So instead of shelling out loads of cash on Brooks, Nike, Altras, etc.

The wiser investment is to start slowly and focus on the not-so-sexy fundamentals.

That’s what my book Endurance Secrets is all about.

It discusses at length how to establish a rock solid base.  A foundation that primes the body to best handle the rigors of training.  So no matter what’s on your feet (or lack of), you’ll be set up for success to be as fit and healthy as possible.

Better yet…

I’ll ship you a free copy when you subscribe to the “Runner’s High” newsletter.  More info at:


Barefoot Alex

Find Something In Yourself That You Never Knew Was There.

There’s a little-known race called the Last Annual Vol State Road Race.

The Vol-State is not your average race. A “vision quest” is more appropriate.
To get to the starting line…

Competitors ride a ferry along the Mississippi…

Toeing the line in Kentucky. With the intent to cross the entirety of Tennessee. To kiss “the Rock” in Northeast Georgia…

314 miles later.

It’s kinda like jumping in the ring with Mike Tyson…

With your hands tied behind your back.

The hardships force many DNF. Quitting before the 10-day cutoff.

But this wasn’t true for Grant Maughan.

He snagged the crown in 3 Days 22 Hours and 59 Seconds. Becoming this year’s King of the Road.

Photo Cred: Last Annual Vol State Road Race

Feeling inspired by Grant’s performance…

I googled his name. Finding an article in Ultrarunning Magazine.

It was a great read. Loaded to the max with nuggets of wisdom. Here’s my favorite:

“Like most athletes, I tend to wonder what the hell I am doing out there during some races.

The pain, fatigue, and uncomfortable feelings are not lost on me.

I get to thinking about why I am bothering to put myself through it.

But of course those moments pass, and I keep going.”

Getting through “uncomfortable feelings” is where the gold is.

Sri Chinmoy calls this “transcendence”. Moving past limitation. Into an upgraded realm of consciousness. A place where you’ve never been before.

This space is the next level. Populated with depths that you never knew existed.

Journeying this uncharted territory…

Is the brave new world of running.

A frontier that uses the medium of running to bind body, mind, and spirit.

Sound like a fantasy?


It’s easier than you think. And it only takes a 7 minutes a day to master…

But, I can’t type it all here…


I’ve included a potent method for creating a strong belief in your ability to push past obstacles in the first edition of the Runner’s High newsletter.

You can experience it for yourself (serious inquiries only) at:

Yes, I’m interested in the Runner’s High Physical Newsletter.

Much love,

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