Why Runners Don't Burn Out — They Burn On

The Danger of Always Pushing Through

A Fine Balance

Most of us have fairly full agendas.

I am committed to running six times a week. That usually adds up to 9-11 hours of training, depending on whether it's fast workouts, mountain workouts, or both. With these 9-11 hours of weekly running and a racing season coming up, a full-time job requiring 40 hours including an occasional 5:30 am train ride to Munich, my running brand Willpower needing attention, plus quality time with my beloved family and friends, I've created a delicate ecosystem that generally works well.

I love this busy, purposeful life I've built. But lately, I've been reflecting on the sustainability of this pace and the potential risks it could pose if left unchecked. Not because I'm struggling now, but because I want to make sure I can keep running (and living) with joy for decades to come.

Burn Out vs. Burn On

Most runners are familiar with burnout. That state where motivation evaporates, performance declines, and the thought of l going out for a run becomes a burden rather than a joy. Classic burnout is relatively easy to identify: you're exhausted, disengaged, and simply can't continue at the same level, both mentally and physically.

Less discussed but perhaps more relevant to dedicated runners is what some sports psychologists call "burn-on." Unlike burnout, burn-on doesn't slow you down — at least not initially. In fact, you might maintain or even increase your performance while burn-on starts developing beneath the surface.

Understanding The Difference

Burn-on is characterized by continuing to function at a high level while showing subtle signs of system overload. It's particularly common among endurance athletes because we're trained to push through discomfort. In fact, that's what running is all about.

With burn-on, you won't underperform. You may even set PRs and win races. You also won't necessarily lose interest in running; in fact, you may become more obsessed than ever. The problem is that everything seems fine on the surface while the pressure is building underneath.

(Photo by Björn Lexius)

The Middle Path

The challenge for passionate runners usually isn't finding the motivation. It's finding the right restraint. It's recognizing that sustained performance comes from a balanced life rather than single-minded pursuit.

Finding that middle path requires honest self-assessment and the courage to occasionally pull back, even when you feel capable of pushing forward. It means recognizing that recovery is not only physical, but also mental and emotional.

A Personal Disclaimer

I want to emphasize that I'm not diagnosing myself with burn-on. But I know that I belong to the risk group and I'm trying to become more aware of the concept and its relevance to dedicated runners like myself. These reflections come from a place of preventative thinking rather than current concern.

Recognizing Early Warning Signs

Especially in the last few extremely busy weeks, I have become even more aware of possible early signs of burn-on. I have identified the following for myself:

• Productivity Without Presence: Excelling at work tasks but feeling mentally elsewhere, moving through responsibilities on autopilot rather than with engagement

• Relationship Overkill: Feeling more drained than energized after hanging out with friends. Trying to meet non-existent commitments

• Willpower on Autopilot: Focusing too much on optimizing business operations instead of enjoying the creative act for which this running brand was originally created.

• Calendar Tetris: Scheduling life with increasing precision, leaving no room for spontaneity or downtime

• Achievement Acceleration: Constantly raising expectations for myself across all domains without adequately celebrating current accomplishments

• Digital Dependency: Checking emails, messages, or social engagement metrics during moments that were previously sacred (meals, bedtime, or during conversations)

• Rest Resistance: Viewing real downtime as unproductive rather than essential

• Identity Fusion: Difficulty separating who I am from what I do, whether in running, work, or personal projects

These behaviors aren't necessarily problematic when occasional, but when they become patterns, they may signal the early stages of burn-on.

Preventative Thinking

Sounds pretty wild, I know. But with two weeks of vacation ahead, I'm taking the opportunity to implement some preventative practices:

• Mindful Running: I will try to let go more and fully engage with the moment, especially during easier workouts and longer runs.

• Clear Boundaries: Setting specific hours for Willpower-related work rather than letting it expand into every available moment.

• Prioritizing Writing: Writing calms me. It grounds me. That's why I have 3 "writing-only" days planned for next week. I'm going to lock myself in my workroom and have a micro-writecation.

• Regular Check-ins: I will evaluate my energy levels, motivation, and enjoyment of running more often and more honestly.

• Reviving Thankfulness: I already brought back the ritual of telling my wife Lisa 3 things I'm thankful for before I go to bed. And so does she.

(Photo by Björn Lexius)

Running Giveth & Running Taketh Away

There's profound truth in the adage:

Like many others, running has given me physical strength, mental clarity, self-knowledge, deep friendships, and in my case even entrepreneurial opportunities and creative release through Willpower. It has been an overwhelmingly positive force in our lives.

But the same activity, if approached without mindfulness and caution, can also take away from us. It can take away balance, perspective, and in some cases the very joy that drew us to it in the first place.

The art is not in running more or less, but in running well.

As I head into my vacation, I carry with me this intention: not to diminish my passion for running, but to treat it like a precious resource that requires wise stewardship. After all, the most impressive running accomplishment isn't measured in miles or medals, but in years, nay, decades, of continuous engagement with what we love. That's the path I want to take.

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Everything Not Running

Today is my wedding day. I am blessed to be married to the most wonderful person on this planet.

Lisa and I met in 2017, and after a very difficult "onboarding phase" that almost drove us out of our minds (and out of our lives), we came together at the Berlin Marathon in September.

I knew from the beginning that Lisa was "the one". The closeness and depth of our connection was beyond anything I had experienced in relationships before.

We didn't get married until 2022, after Lisa proposed in 2021. Why the wait? The simple truth is that marriage hadn't presented itself as an essential next step. We were already so deeply intertwined that formal recognition seemed superfluous. Until we experienced it. What surprised us both was how this commitment managed to deepen what we already thought was an unbreakable bond.

I am grateful to the universe every day that Lisa and I crossed paths. Especially today.

(Photo by Chris Drüke)

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On Repeat

Heaven Shall Burn have always been everyone's darling. And for good reason. They are still the hardcore kids at heart who started the band in the late 90s and over the years have grown from a small underground band to the number one figurehead of the German metal scene. They were and are as authentic, straightforward and strong in character as a band can be.

With "Heimat" a new album is coming and "My Recovation of Compliance" is the first single. From the very first bar you can hear that in 2025 Heaven Shall Burn are going back to their roots and their greatest strengths. The song sounds as raw and fresh as the early days of the band, somewhere between the cult albums "Whatever it May Take" and "Antigone", which, believe it or not, are already over 20 years old.

The following is also important: even though the metal scene is generally considered to be rather apolitical, Heaven Shall Burn show that you can stand up for your convictions even when wearing a Jeans-Kutte and raising your Pommesgabel in the air. Like I said, they are still hardcore kids at heart. You just have to love them.