"The Myth of the Medal: Rediscovering the Joy of Running Beyond External Rewards"
The First Medal: A Moment of Triumph
Picture this: you cross the finish line of your first race, your legs heavy but your spirit soaring. Someone drapes a medal around your neck. It’s weighty, tangible—a validation of every early morning run, every blister, every mile of self-doubt overcome.
That medal, in that moment, feels monumental. It becomes a symbol not just of the race itself, but of the transformation you underwent to get there. It’s a snapshot of what you’re capable of when you commit to something.
But fast forward a few races. The medals pile up, tucked away in a drawer or hanging on a wall you rarely glance at anymore. The initial spark you felt—the raw, visceral pride—starts to dim. You chase bigger races, faster times, shinier medals, hoping to reignite that feeling. And yet, something is missing.
This is the paradox of external rewards: they’re incredibly motivating, but they can also lead us away from the deeper reasons we started running. They promise fulfillment but often deliver only fleeting satisfaction.
Why Medals and External Rewards Are So Alluring
To understand why medals hold such power over us, we need to dive into the psychology of motivation. Human behavior is driven by two primary forces: intrinsic motivation (doing something because it’s inherently enjoyable) and extrinsic motivation (doing something for external rewards or recognition).
Medals, trophies, personal bests, and social media accolades all fall squarely into the extrinsic camp. They’re visible, measurable, and socially validated. When you show someone a medal or post your race time online, you receive recognition—an evolutionary currency that our brains are hardwired to value.
Psychologically, this is deeply satisfying. The neurotransmitter dopamine floods our system when we achieve a goal, reinforcing the behavior that led to it. This is why crossing a finish line feels so euphoric: it’s not just a physical milestone; it’s a neurological reward.
But there’s a catch. The more we rely on external rewards, the more we risk becoming trapped in a cycle where running is no longer about joy or growth—it’s about chasing the next hit of dopamine.
When Medals Lose Their Shine
The Hedonic Treadmill of Running
Psychologists call it the hedonic treadmill: the phenomenon where the joy of achieving something fades as we quickly adapt to it. That first medal feels incredible, but by the tenth or twentieth, it’s just another trinket. The threshold for satisfaction keeps moving higher, requiring bigger challenges and more extreme achievements to trigger the same sense of accomplishment.
- You start with a local 5K.
- Then it’s a 10K, a half marathon, a marathon.
- Soon you’re chasing ultramarathons or international races, each one promising to fill the void left by the last.
This isn’t inherently bad. Striving for growth is part of being human. But when growth becomes tied solely to external markers, it can lead to burnout, dissatisfaction, and a loss of purpose.
The Mental Health Impact of Reward-Driven Running
1. Burnout and Overtraining
When medals and PBs become the primary reason for running, it’s easy to push too hard, too fast. This can manifest as:
- Physical exhaustion: Ignoring injuries or fatigue in pursuit of external goals.
- Emotional burnout: Feeling drained or unmotivated despite hitting milestones.
Research in The Journal of Sport Psychology (2020) found that athletes driven primarily by extrinsic motivation are at higher risk of burnout and performance anxiety. When the reward is the only focus, the process becomes a chore rather than a source of joy.
2. The Loss of Identity
For many runners, their identity becomes intertwined with their achievements. “I’m a marathoner,” they say, or “I’m an ultrarunner.” This can be empowering, but it’s also precarious. What happens when an injury prevents you from racing? When life circumstances force you to take a step back?
Without the external markers of success, some runners experience a profound identity crisis. They feel lost, disconnected from the sport they once loved.
3. Social Media and Comparison Culture
Platforms like Instagram and Strava exacerbate these pressures. Seeing others post their medals, times, and achievements can create a toxic cycle of comparison. You start to measure your worth not by your own progress but by how you stack up against others.
Rediscovering the Joy of Running
So how do we break free from the cycle of external validation? How do we rediscover the pure, unadulterated joy of running?
1. Reframe Your Relationship with Rewards
Medals and PBs aren’t inherently bad. They’re milestones, not destinations. Instead of viewing them as the end goal, treat them as symbols of the journey. Ask yourself:
- What did I learn during this training cycle?
- How did I grow, mentally or physically?
- What moments brought me joy that had nothing to do with the race itself?
2. Embrace the Process
One way to shift focus from outcomes to the process is by running without a watch or GPS tracker. Leave behind pace, distance, and splits, and instead pay attention to how your body feels. Notice the sound of your breath, the rhythm of your stride, the landscape around you.
Trail running can be especially transformative in this regard. It shifts the emphasis from speed to exploration, inviting runners to connect with nature and embrace the unpredictability of the terrain.
3. Build a Community
Running doesn’t have to be a solo endeavor. Joining a local running club or participating in group runs can remind you of the social and communal aspects of the sport. Instead of competing, you’re collaborating—building relationships and supporting others in their journeys.
4. Reflect and Reset
Take time to reflect on why you started running. Was it for stress relief? To improve your health? To spend time outdoors? Reconnecting with these original motivations can help you realign your priorities.
Lessons from the Greats
Even at the elite level, many runners emphasize intrinsic motivation over external rewards.
- Eliud Kipchoge, arguably the greatest marathoner of all time, often speaks about running as a form of self-discovery. For Kipchoge, the true reward is not the medals or records but the discipline and mastery he cultivates through training.
- Courtney Dauwalter, a dominant figure in ultrarunning, describes running as “play.” She embraces the challenge of pushing her limits, not to win medals, but to see what she’s capable of.
Conclusion: Running Beyond the Medal
At its core, running is a deeply personal act. It’s about freedom, movement, and connection—to yourself, to others, to the world around you. Medals and PBs can be part of that journey, but they shouldn’t define it.
The next time you lace up your shoes, ask yourself: What am I running for? If the answer goes deeper than a medal or a time on a clock, you’re already winning.
Resources for Further Exploration
Podcasts:
- Running for Real with Tina Muir: “Finding Joy in the Process.”
- The Real Science of Sport: “Motivation and Mental Health in Endurance Sports.”
Books:
- Endure by Alex Hutchinson
A deep dive into the mental and emotional aspects of endurance sports, exploring how the mind shapes our experience of running. - What I Talk About When I Talk About Running by Haruki Murakami
A meditative memoir that captures the introspective and spiritual dimensions of running. - The Art of Running Free by Shane Benzie
A guide to finding joy and freedom in running, emphasizing movement, exploration, and connection.