Project Management and Running: A Natural Synergy

I am a certified program management professional (PMP/CSM), with over 20 years of experience managing a variety of projects and programs. I took up running only a few years ago, and I’ve noticed an intriguing similarity between preparing for a running event and planning a project. Runners inherently apply core project management skills—Plan, Execute, Control, Celebrate, and Learn—for a successful outcome.

As professional program managers, we spend countless hours planning, analyzing risks, and tweaking our strategies with all available inputs to ensure project success. Running, as it turns out, is no different. Whether planning a 3-mile jog or a marathon, the process requires foresight, preparation, and adaptability.

The Runner’s Plan

1. Setting the Event Goal (The Project)

Determine your race goal—whether it’s a 5K, marathon, or another distance.
Choose the event based on location, time of year, and preferences. Note that major events often fill up quickly, and some may require qualification.
Assess your physical readiness and the time commitment needed to prepare before signing up.

2. Training Cycle Planning

Establish a detailed training schedule. For example, if your marathon is in October, start planning in March or April.
Design a weekly mileage plan. Utilize online resources and customize them to suit your needs. I created a spreadsheet to track my progress, including dates, distances, and notes on what worked or didn’t.
Alternate short and long routes to avoid monotony. For example, I use a 6-mile loop at a local forest preserve for shorter runs but switch to a 10-mile loop at a different park for longer distances.

3. Allocating Practice Time and Stretches

Dedicate time for runs, including pre- and post-run stretching. Stretching prevents injuries, enhances recovery, and maintains flexibility. Skipping stretches can lead to setbacks like pulled muscles or extended recovery periods.

4. Nutrition and Glycogen Management

Follow a balanced diet to enhance glycogen levels. Avoid junk food and stick to scheduled meals for sustained energy.
Plan nutrition for pre-, mid-, and post-run needs:
- Pre-run: Identify foods that provide lasting energy (e.g., oatmeal, toast with peanut butter).
- During: Experiment with mid-run energy sources (e.g., gels, fruit) to find what suits your system.

Keep in mind that initially, you may need an energy source even on shorter runs. Gradually, your glycogen efficiency will increase, and you may not require refueling for longer periods of time. Efficient refueling is necessary; frequent fueling slows you down.

Post-run: Prioritize recovery meals with a 4:1 carb-to-protein ratio. Examples include non-meat options, hydration, and electrolyte replenishment.
Finalize food experimentation at least two weeks before the event.

5. Shoes and Gear

Invest in proper running shoes tailored to your needs. For instance, sometimes I choose cushioned stability shoes to reduce knee impact. Other times, I go with stability shoes which have less cushioning, and low drop.
Plan for clothing and hydration logistics based on weather and timing. For summer runs, I carry an ice box to keep water chilled. Winter, layering is the best option. You can always take off what is not needed. But you will not find clothes on the run if start feeling chills.

Execution and Monitoring Progress

1. Flexibility in Execution

Life happens. Work, family, weather, or minor injuries can disrupt your schedule. Tracking your progress is key to adjusting plans while staying on track.
If you miss a long run due to weather, switch it with a shorter run and reschedule. A sprained ankle might require two weeks of rest—build in gradual ramp-ups as needed.
Plan to complete the longest run for the event, at least two weeks prior to the event. If your event is a Marathon, you will be shooting for 20 or 22 miles as your longest run before the race. The body needs time to recover and restore to optimal levels.
Monitor your glycogen level progress. For an optimal marathon PR, one needs to reduce breaks and slowdowns. What you can eat mid-run with the least break has to be individually identified as every system/ body is different.
One needs to track pace and timing to understand and align the race day plan. Setting up a goal of finishing a marathon in 3 hours is foolish if in practice one is clocking 5 hours. Track your progress to your personal event timing goal.
We need to practice agile management for event preparation. I am a proponent of listening to your own body and adjusting the goal for the day without giving up the goal for the event.

I have seen people setting up aggressive targets and pushing themselves so hard that they get injured and go out of commission for weeks. Not able to practice and sometimes not able to participate in the event for which they were preparing so hard. Sometimes not paying attention and listening to the body ends up in expensive and time-consuming surgeries. Similar to project delays and cost overruns.

Listening to your body does not mean cutting ourselves short. It simply means there will be days when your body system is not aligned with your plans, and you need to be reasonable and push as much as your body is ready that day.

Gradual iterative progress serves the project as well as the team. Pushing too hard results in mistakes, and brings down the team’s morale.

2. Avoid Overexertion

Listen to your body. Aggressive targets can lead to burnout or injury, potentially sidelining you from the event. Strive for balance: push your limits while respecting your physical cues.
Think of tuning your body like tuning a guitar—too tight or too loose, and the result will be disastrous.

Race Day and Celebration

1. Execute the Plan

Consider this phase as project delivery, handover, or final presentation of the project. Understand the audience, location, and logistics.
Study the course of the event. Know where elevations are, and how high or low they are.
Confirm race-day logistics, including aid stations, medical stops, what food is offered, etc.
Check the weather, and dress for the occasion. Layers can come off but you would not find layers to add on the course.
Develop your plan and stick to your script. Have a pacing strategy to conserve energy to last the whole event. Know when and where to refuel and rest.
Avoid experimenting with new foods, drinks, or gear on race day.

2. Celebrate Your Success

Cross the finish line, drained but triumphant. Your preparation has paid off. Celebrate with friends, family, and fellow runners.
- Upon completion of the project, a team celebration is well-deserved and a must.
Post-race recovery should include hydration, protein, and healthy carbs.

Post-Event Reflection

1. Evaluate and Learn

Reflect on your performance. Analyze what worked and what didn’t to fine-tune future training plans.
Discuss your experience with peers or a coach for additional insights

2. Look Forward

Use lessons learned to plan for the next event. Improvement is a continuous process, much like managing projects.

A PM Interview Tip

If you’re interviewing a project manager who lists running as a hobby, ask about their personal record (PR). Dive deeper by asking how they prepared for their last race and what they learned from the experience. You might uncover valuable insights into their project management skills!!