I really tried but just could not get into this book. The basic message is mindfulness, but the information becomes repetitive. Would make a great article in Runners World.

I was searching for books to review this month and The Perfect Run came up. The title got me. What a concept. A perfect run? Sign me up! I mean, don't you want to read it? Who amongst us doesn't want the secret behind the perfect run? Mackenzie Havey, a writer for Runner's World and other running journals as well as an accomplished runner herself explores the science behind the perfect run and shares with the reader how they can achieve this state as well. Havey believes everyone has the ability to have the perfect run no matter what their ability, pace, or goals, and in The Perfect Run, she shares how we can experience a perfect run of our own.

The perfect run, as defined by Mackenzie Havey, isn't the runner's high. The runner's high is a chemical response to running. You know, those endocannibinoids and all. The runner's high is that feeling you experience after a good run. Havey describes the perfect run as a "feeling of complete control, a reverberation of the senses, a surge of energy, a hyperfocus, a mental and physical synchronicity, and a total immersion in the moment". Throughout the book, she uses the term 'flow' to describe this feeling. The way she describes it, the perfect run is almost 'spiritual' in nature.

My take on it is that you experience the feelings of a perfect run during the run; that the runner's high is the result of that.

Throughout the book, Havey interviews famous runners and shares their version of a perfect run. She also talked with everyday runners to get their perspective. Many used the words 'bliss', 'flow', and being in the 'zone'. She shares science behind the process of achieving the flow state as well as barriers to perfect running. There are many different paths to the perfect run and Havey outlines those in detail. Tying it all together, she cites ultrarunner and superhuman Michael Wardian, who found himself struggling at The Antarctic Intercontinental Marathon, a race that was part of the World Marathon Challenge which involves running 7 continents in 7 consecutive days.

"I just accepted the conditions and soon found myself moving with the course rather than against it...I wasn't pushing, but I was moving more and more ahead. I was just in the moment and that allowed me to release all the expectations and flow.' ~Michael Wardian

The Perfect Run is a quick read and is organized with the building blocks of presence, purpose, planning, process, and participation each getting their own chapters. Havey pulls it all together and then devotes a chapter to what I like to call 'Troubleshooting'. At the conclusion of each chapter, she sums up all the key points in a list of 'practices in perfection'. I found this especially helpful and will refer back to these lists in the future.

This was just such a good book for me to read as I begin training for my first ever trail ultra, the Ice Age 50k, slated to take place in September. I have long struggled with the voices in my head and mental toughness has always been a challenge for me. One of the things that Havey repeats over and over is that the perfect run should be fun. Isn't that the truth? I've been so enjoying my trail runs with less focus on time and more on distance and finishing the run. Running in nature feels so good to me right now and Havey like that too.
"The sense of awe experienced in nature contributes to feelings of flow." ~Mackenzie Havey
Yes, indeed. Even not so perfect runs are better experienced in nature than a good run on the treadmill. But Havey insists you can find flow on the treadmill too.

If you're struggling with running right now, if running feels like a chore to you, or if you just want tto throw your running shoes in the garbage can, you owe it to yourself to read The Perfect Run. The chapter Finding Perfection in Imperfection might be the only chapter you need to read. Havey lists reasons runners get stuck along with some advice how to deal with that. I bookmarked this page so I can refer back to it when I'm not loving running. Note to self: maybe you just need to give yourself grace.

"Flow can't be forced because force is met with a counter force. Flow is something that has to happen without tension or pushing." ~Deena Kastor

Reflecting after finishing the book, I had what I'd consider a perfect marathon in 2014. It wasn't about the inevitable glitches. It wasn't about the finish time, which was good but not what I had hoped for. No, that perfect run was about was that I experienced that state of flow throughout the race. Nothing fazed me. I finished that race with a smile on my face and a shiny new PR that stands to this day.

I've been recently getting into running during quarantine and was hoping to find some tips and inspiration in this book. I absolutely did! I really loved all of the research that was featured here about how to optimize your runs, to maximize the mental and physical benefits while also avoiding some of the pitfalls that can come from overtraining. I found it really interesting that a run that's either too short or too long can prevent you from going into a flow state that offers so much mental clarity and is something I make sure to strategically think about when I'm planning a run. Great for amateur and marathon runners alike1

This is an incredibly helpful book for any runner desiring to improve their performance and run with greater ease and comfort. It’s full of wonderful and easy to implement ideas and tips. I can’t wait to try what I’ve learned on my next run!