Haruki Murakami, a giant of modern Japanese literature who creates a global sensation with every work he publishes. He is not only a novelist but also a passionate runner who has completed a full marathon every year for over 40 years. When he became a full-time writer in 1982, he experienced a decline in stamina and weight gain from sitting and writing all day. He realized that to sustain creative activities in the long run, a novelist needs not just talent, but strong physical stamina to maintain high concentration. He quit smoking and started a routine of running 10km or swimming 1,500m every morning, which he maintains wherever he goes. Today, BuildSelf explores the scientific reasons behind Murakami’s running and how you can build your own stamina routine.
Historical & Academic Evidence
This content is based on Haruki Murakami's 'What I Talk About When I Talk About Running' & Frontiers in Psychology.
1. The Neuroscience of Running to Keep the Brain Young
Writing a novel is a task that consumes extreme mental energy. Murakami trained his brain through running to support the hard mental work of writing a set amount of manuscript every day. In fact, continuous aerobic exercise like long-distance running supplies oxygen and nutrients to the hippocampus, promoting the generation of new neurons. According to brain science, running increases levels of Brain-Derived Neurotrophic Factor (BDNF), strengthening long-term memory and learning capabilities. In addition, endorphins and endocannabinoids released during running suppress the secretion of cortisol, the stress hormone, keeping the minds of modern people peaceful.
2. 3-Step Practical Routine for Modern Professionals
Put on running gear immediately upon waking
To avoid hesitation about whether to run or not when you wake up in the morning, change into your pre-prepared running gear immediately. The act of dressing your body sends the first trigger signal to the brain that it is time to move.
Focus on regular time rather than distance
You do not need to run 10km from the start. Start by lightly running for 20-30 minutes at a set time (e.g., 8 PM after work) and gradually increase the distance. The key is not speed, but instilling a regular rhythm into your body.
Use running as a time for self-dialogue
Do not check complex messages or emails on your smartphone while running; focus solely on your breathing rhythm and the sensation of your feet touching the ground. This mindful run becomes the best mental detox to organize a cluttered mind.
3. A brain-scientific word for a successful routine
Simple physical activities repeated daily settle into automatic routines that do not consume willpower. Once this rhythm is engraved in the brain, it forms a solid physical shield to withstand the extreme mental load that comes from working or writing. Make regular exercise a top priority in your life and maintain the rhythm, just like Murakami.
📌 Frequently Asked Questions (FAQ)
Why does Murakami run 10km every day? ▼
To sustain high concentration and endurance for writing, he stimulates brain cells with aerobic exercise and builds a solid physical base.
