Could slowing down help us both recharge and build endurance?

I didn’t grow up playing sports, so when I first started running in my early 20s, it was mainly because I wanted to try something athletic that required very little equipment and hand-eye coordination. As someone entering the wide world of running without a coach or team to advise me, I mostly relied on the internet as a guide.

I learned so much. Who knew that different kinds of running shoes were better for different kinds of feet? Or that if you’re running far enough, you should eat not only before and after but during your run?

One of the most valuable — and most counterintuitive — pieces of guidance I found was this: most of your runs should be slow.

Slow?

Isn’t the whole point of running to, I don’t know, run? Not jog, shuffle, fast-walk?

But this is in fact what the experts say: a majority of your runs should be significantly below your race pace. In fact, something called 80/20 training refers to a style of preparation — used by recreational and elite runners alike — in which 80% of running workouts are done at an easy level of intensity, with just 20% done at a hard pace. Why? Among other factors, “easy runs train the cardio and respiratory systems to work more efficiently, allowing you to run with less effort during higher-intensity runs.”

As Runners World puts it, “All the evidence points to the fact that slowing down your pace for much (if not all) of your training can actually make you run faster in the long-term.”

Several years into making my running habit a more serious one, I still struggle with this. How can I really prepare to go at a faster speed if I’m not actually going that speed most of the time? What if I just want to go faster now? Maybe slowing down is a strategy that works for other people — but does it work for me?

Now look back at the list of questions in the paragraph above and raise your hand if you’ve ever asked yourself similar questions regarding other areas of your life — your career, your ministry work, etc. It’s easy to nod our heads and say amen to all the wisdom around Sabbath and self-care, but in reality, do we live our lives as though rest is something that’s not for us?

To be sure, rest is not always an option. As my colleague Prince Rivers reminds us, “Some people are busy because their survival demands it.” This kind of busyness is tied up in “doing what is required to care for one’s family.”

But Rivers also highlights a word of warning from Thomas Merton, who wrote, “There is a pervasive form of modern violence to which the idealist … most easily succumbs: activism and over-work. The rush and pressure of modern life are a form, perhaps the most common form, of its innate violence.”

This is not the kind of overwork that survival demands. Instead, Rivers notes, Merton “makes a specific reference to ‘the idealist.’ This is the person who is changing the world, championing a cause or fighting the good fight.”

Many of us can relate to this idealist. Do we think that we simply can’t slow down, because the work is too important, the cause too great? Do the places where we work and worship convey, explicitly or implicitly, that this kind of slowing is not ideal? If we slowed down, would we ever be able to speed back up? Would others overtake us?

As with all metaphors, this one has its limits, and I want to be clear that in running, slowing down can be a valuable tool for improving the overall pace. In the context of our rhythms of work, however, slowing down should not be viewed simply as a means to be more efficient once we do speed back up again. As seminary professor and psychologist Chanequa Walker-Barnes writes, when it comes to rest and self-care, “deeply and faithfully loving and caring for [ourselves] is enough,” apart from any added productivity that a time of recharging might bring.

What interests me about this particular running image, though, is that it has something to say to us specifically about slowing down — not stopping, not taking up another sport entirely, just slowing.

There are certainly times to stop, to kick off your shoes and take a shower and a long nap. Yet for those of us who don’t necessarily need to do that at the moment, what might it look like to still be moving, but at what runner types refer to as a conversational pace, “a pace you should be able to hold a full conversation at — not just one or two gasped words”? How might this help us build up the endurance we need as we move through our work and world? And how might we advocate for this kind of pace whenever we can?

For a long time, my baseball team held a significant record in professional sports, but it wasn’t a fun one.

My beloved, beleaguered Seattle Mariners did not make it to the playoffs for 21 years — from 2001 to 2022. It was the longest active playoff drought in American professional sports.

And yet the voices of Mariners radio announcers, trips up to the ballpark and echoes of “maybe this year” filled my growing-up years. We cheered on our stars, from Ken Griffey Jr. to Ichiro to Felix Hernandez, without ever seeing them win that much. Blame it on bad management, bad player investments, a cheapskate mentality among Mariners ownership. Google “long-suffering” and you might just see the Mariner Moose mascot trying to hype up a crowd.

Then came 2022 and the walk-off home run that sent us into the postseason for so much longer than we thought we’d be there. After a heartbreaking second-round exit (never talk to me about the Houston Astros), we Washingtonians entered the 2023 season full of the thing we’d hardly dared let stir for all those years: hope.

We missed the playoffs by one game.

Now it’s spring again. Baseball is back, and as of this writing, my Mariners have lost more games than they’ve won. Yes, it’s early, but my family is already having conversations about how much, exactly, we should be giving of our time and energy to this team.

After all, baseball games are long, even with the introduction of the pitch clock and other rule changes designed to make the sport more engaging to a wider audience. And not only are the individual games long; there are 162 games in the regular Major League Baseball season. Your team plays nearly every day from April through September.

We Mariners fans maybe feel a bit spoiled now, having enjoyed the sweet taste of success. So if failure is looking highly likely, why turn on the TV or the radio any more than is necessary to avoid accusations of being a fair weather fan?

Is there a limit to how much you should love something that might be a lost cause?

Yes, I know, baseball is a game. It’s grown men swinging at a ball with a wooden stick. At the same time, it is so much more.

I believe there’s a reason sports metaphors show up so often in sermons, lectures and the like. These silly games teach us something about the human spirit, and following these silly teams can too. In my case, it’s led me to some gnarly questions about what is worth our devotion. Is it OK to follow the losers?

In sports, the definition of losing and winning is straightforward: the winner is whoever has the most points at the end of the fourth quarter, the second half, the ninth inning, regulation time. The fastest time for the racer, the highest leap for the jumper wins the prize. We can check a team’s record and make instant judgments about their chances of success.

Defining “winning” in much of life apart from sports, however, isn’t quite as straightforward. Those of us who follow Jesus inhabit a faith tradition that asks us to look at the normal order of things upside down: the last shall be first, the meek shall inherit the earth, and so on. What we value can be countercultural.

I recently got to sit in on a conversation with the Rev. Dr. Edgardo Colón-Emeric, the dean of Duke Divinity School. In response to a question regarding churches that are struggling or shutting down, he remarked that failure is something that we, as Christians, should not be afraid of, because “failure is at the heart of the Christian story.”

He offered a couple of examples of this confounding heart: the comments made on the Emmaus walk (“we thought he would be the one to deliver Israel”), how the resurrection didn’t take away Jesus’ wounds.

Christianity is not meant to be showy, glamorous, triumphalist. Instead, as Colon-Emeric said, it has a built-in fragility to it, a fragility that is part of our identity. The assumption that a church’s closing means the end of that church’s story is far from true. God is still up to many things.

Can we still hope that churches stay open? Of course. Can I still hope my team can turn things around in time for some meaningful October baseball? I absolutely will. There’s a certain lovely faithfulness in being unafraid that something we love might fail.

Shouldn’t we get it by now?

From the inside looking out, we’re aware of the dimming daylight even as we’re typing away, chasing children, on another Zoom. And then we check the time: only 5:15. Whoa.

We’ve observed “spring forward, fall back” our whole lives. We’ve made it through our share of winters. We understand the shortening of days and lengthening of nights. We know how this works. Don’t we?

And yet here we are, year after year, still surprised, still looking outside and saying, “Can you believe how dark it is already?!” (Or, in the words of a TikTok I still think about, “Bro, it’s 5:15! What?”)

When we think of Advent, the themes of darkness, expectation and (im)patient anticipation often come to mind. ’Tis the season to watch and wait. But there’s another element of this time of year that I want to dwell in: the element of surprise.

When we’ve grown up in the church, or even when we’ve simply attended for long enough to know the lyrics and liturgies, the story of Christianity can become a little too familiar. For us and for our salvation he came down from heaven, we may find ourselves droning along each Sunday, focused more on our lunch plans or what remains to be accomplished before Monday’s return. We may grow so accustomed to the mysteries of our faith that we throw around terms like “incarnation” and “ascension” in a way that strips them of any mystical meaning.

But can we back up just a few steps?

[He] was incarnate from the Holy Spirit and the Virgin Mary

and was made truly human.

Think about how you’d “translate” this into normal, everyday language. God chose to be like us, putting on our flesh forever. That’s a crazy, crazy story.

For our sake he was crucified under Pontius Pilate;
he suffered death and was buried.
On the third day he rose again.

No wonder the early Christians got some weird looks (and, well, worse).

“Historically, [Christianity] was a surprise because Christianity was born and emerged and grew in a Roman world that had no expectations for it, didn’t know what it was, and couldn’t have anticipated it,” says C. Kavin Rowe, a New Testament scholar. “Christianity was something that the Roman world had never seen and didn’t even have categories for.

“Christianity was surprising also in its particulars,” he adds. “It introduced patterns of life into the world that caught people by surprise in a good way.”

It’s safe to say that at this point in history, Christianity — at least in the way most people conceive of it — is not much of a surprise. It’s pretty mainstream: no longer a fringe movement. But just dream with me for a second. What if the good news — in all of its particulars — became surprising once more? What if we were as astonished by it as by evening’s early arrival?

Yes, there can be plenty of comfort in familiar rhythms and words, but what might it look like to reclaim some of that wonder — not just for shock value, not just because we’re bored or distracted, but in a way that honors the story we have received?

Maybe it’s as small as reading the passages we know by heart in a new translation for a few days. Maybe it’s looking them up in the Art Search from the Calvin Institute of Christian Worship and seeing some of the creativity those passages inspire. Or maybe it’s simply changing the posture we take when we approach the old, old stories.

How might we be caught off guard?

We joke about the changing seasons surprising us, but the brief days and long nights still startle us each year — “How is it dark already?!” “The sun is already up!”

I hope the jarring reset of our clocks and microwaves and (non-smart) watches might nudge us to do a bit of an internal reset too. I hope the changing church seasons might surprise us as well— that, in some weird and wonderful ways, we might be amazed this Advent by the bizarre, glorious truth of the baby who was God-with-us, the God-man who sits at the right hand of the Father, still wearing his human skin and bearing marks of Roman nails.

I hope we never get used to it.

In the early days of the pandemic, a highlight each day at my house was pulling up John Krasinski’s “Some Good News” as dinnertime viewing. My laptop joined us at the table each evening to provide a few bright spots amid the dire headlines. The stories of COVID patients being discharged from the hospital to cheers and applause, Zoom singalongs with the cast of “Hamilton” — in the spring of 2020, these bits of brightness felt like a lifeline to me.

And I’m not alone: a recent study from psychologists in the U.K. dug deeper into the “why” behind the seemingly obvious phenomenon of the positive effects of good news on our well-being.

The implications of that “why” should spark our imaginations for the way we tell stories about our work in the world. Your ministry might be changing lives in all sorts of ways — but the stories you share about your ministry might be doing that, too.

Research has long confirmed the effects of seeing bad news on our minds and our health. On the one hand, it makes us feel worse — but on the other, thanks to evolution, we’re wired to pay attention to anything that might threaten us.

This particular study, though, looked at the effects of seeing good news stories after bad news stories, as a kind of counteractive antidote.

“The group that was shown negative news stories followed by positive ones fared far better than people who were only shown a negative news story,” writes one of the researchers on the study. “They reported less decline in mood — instead feeling uplifted. They also held more positive views of humanity generally.”

The good news that made the biggest difference for this group? Stories of kindness, of human beings showing up for each other.

The researchers tried out other kinds of positive news, seeing “how people exposed to a negative news story followed by an amusing one (such as swearing parrots, award-winning jokes or hapless American tourists) fared.” But when it came to overall uplifting effects on participants’ mood and hope for humanity, parrots and tourists were no match for acts of kindness — stories “such as acts of heroism, people providing free veterinary care for stray animals, or philanthropy towards unemployed and homeless people.”

The research pointed to several reasons why seeing stories of kindness may help counteract the doom and gloom of the 24-hour news cycle — for example, the writer notes, it can “remind us of our connection with others through shared values” and can act as a kind of “emotional reset button, replacing feelings of cynicism with hope, love and optimism.”

In the conclusion to her news piece on this study, the researcher writes, “Perhaps including more kindness-based content in news coverage could prevent ‘mean world syndrome’ — where people believe the world is more dangerous than it actually is, leading to heightened fear, anxiety and pessimism.”

Of course, the world is incredibly dangerous for many, many people — and positive headlines are no match for the harsh reality some of our neighbors have to face each day. The simple act of reading good news is not, in itself, the way to a better world. I think, though, that the researcher’s article on this particular study intends to critique the way news coverage takes advantage of our threat-detection wiring. The researcher wants to push those working in news media to consider balancing their coverage and including true stories of kindness along with the bad news.

I think, too, that there is a challenge here for all of us who work in Christian institutions, whose job it is to share the good news we’ve been given.

“The Good News Jesus embodied was news. Something to share, to proclaim,” writes Debie Thomas in a piece for The Christian Century provocatively titled “Reclaiming the E word” (the “E,” in this case, being “evangelism”). “We’ve become so adept at articulating who we are not and what we reject. But can we also articulate who we are? What we affirm?” she asks.

Can we share the good news of how we strive to embody the good news?

Of course, we should be thinking about the logistics, the concrete results, the returns on investment, the actual tangible work that we are doing and the difference that we are making. There is something, though, that I don’t want us to lose sight of — the fact that the way we share about our ministries matters, because the effects on the people who see our stories might be greater than we can imagine.

I have the immense privilege and joy of getting to work with various teams here at Leadership Education at Duke Divinity and hear about the impact our grantees and partner organizations are having in the church and the world.

Seeing their inspiring stories, acknowledging the hope they give me, stirs up in me a greater urgency and a heightened awareness of the stakes in my communications work. How can I help get the word out about these incredible ministries, not to boost web traffic, but to help change hearts and lives?

The stories we tell about our ministries matter. We never know who might be listening, watching, hoping for the relief of seeing an act of love on a loveless day.

Here’s what I want to know: How do you share the stories of kindness and care that come out of your ministry? Send me a note — I always enjoy more good news.