Success leaves clues. Find out what only really healthy runners know and make sure you’re working towards doing the same.


1. Healthy is NOT the same as feeling good.

While feeling good is often a nice side benefit of being healthy, feeling good does not mean you ARE healthy. Health is a state of optimal function, a state in which all of the body’s needs being met consistently over time.

Sometimes you’ll feel great, other times, it’s not the case. Stay focused on taking the correct actions instead of only actions directed at feeling better.


2. There is no magic bullet.

There is no nutrient from the rainforest, essential oil, fitness routine, diet, yoga pose, therapy or guru that can fix all your problems (or maximise your health) in an instant.

It takes CONSISTENT effort. Period.


3. If there were a magic bullet…it would be strength training. 

Moving heavy (relative to you) weights not only meets a core requirement of the body for optimal development but it affects the body in a global way with positive outcomes that can’t be matched by any other intervention. Building muscle also plays a key role in injury prevention.


4. If there were two magic bullets…the second would be sleep.

Healthy runners know (or have learned the hard way) that quality sleep is the fastest way to stimulate healing and repair, enhance mental focus and… it just feels great!


5. Food quality is more important than food quantity.

With millions of people dieting and chronically searching for the next best solution to dropping some pounds or performing better, healthy people know that eating REAL food helps to tell your body when to stop eating since many of the normal feedback systems on your body relies on you consuming real food.

It’s QUALITY nutrients that matter most, not calories.


6. Happiness is an effect, not a cause.

Pursuing your values is the path to happiness. If health is a value, working towards achieving it will make you happier. If your family is a value, finding ways to enhance your home life will make you happier. If running makes you happy, then make sure you are following the steps to be a LIFELONG runner.

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7. Maintaining your physical structure and posture is must.

Posture is a window into your structural health.

We can’t always see what is happening on the inside but if you pay close attention, you can find early signs of breakdown happening on the outside.


8. Everything matters.

This principle is something every extremely healthy runner understands well.

Some actions may have a bigger impact than others, but they all matter.


You’ll never hear a healthy person say “everything in moderation”. They know that’s just an excuse people use to include things they know have a negative effect without having to be accountable for the consequences.

It does not mean we have to be a perfectionist. Healthy people consciously choose their actions and accept responsibility for them.

While there are many possible “runner-ups” (Pun Intended 😀 ), start by auditing your current mindset and actions compared to this list.


How many of these core principles are you living by?

Dr. Ryno Tope is a Doctor of Chiropractic, a member of the New Zealand Chiropractic Association, and owner of Structural Chiropractic in Hastings, Hawke’s Bay. Dr. Tope focuses on an area of chiropractic called Structural Correction and has been in practice for 6 years. You can reach Dr. Tope at or 06•651•1004. You can also follow the Structural Chiropractic Facebook page (