Rob Watson is a former professional runner  and four-time Canadian champion with a lifelong love for the sport. Now redefining his goals as a Masters athlete, Rob is focused on adapting his training to keep pushing himself while helping others achieve their athletic ambitions. We sat down with Rob recently to discuss everything from training strategies and the importance of nutrition to the challenges of building a life around the sport.

Here’s what Rob had to say:

How did you get into running, and what attracted you to it initially?

I’ve been running since I was six. My family was very active—I have three older brothers, a younger brother, and an aunt who was an Olympic athlete. I did my first 10K race when I was six. My parents dragged me to watch my older brother run a 10K, and I was like, ‘this is boring,’ so I decided to run it myself and I thought it was really fun. 

I ran track and field in highschool, and being the ‘fast kid’ gave me an identity and something to be proud of during those awkward years, so I leaned into it, worked harder, got faster, and fell in love with the sport. I like that the work you put into running is the work you get out of it. It's a simple act of one foot in front of another, but there's so many different types of races and experiences you can have just through the movement of running. There's always a way to challenge yourself and there’s always excitement with running.

 

What has been your proudest moment as a runner?

I think my proudest achievement was probably coming 20th place at the 2013 World Championships. It was the best marathon I ever ran in regards to execution and putting together a really solid race. My goal was top 20, I started off at the back, worked my way through the field, and with about a kilometer to go, I passed the guy in 21st to take 20th place. Everything came together, and I was proud of the way I raced and the way I managed the effort and ran well.

 

Who has been the biggest influence on your athletic career?

My older brother Pete. He inspired me as a kid because he was fast, and I really looked up to him. Later in my career, Pete started coaching me. He was my inspiration, my coach, and my support system, and having him in my corner, knowing he 100% had my back, was nice to have. Running seems like an individual sport, but the reality is you need people surrounding you who you trust, and who support you. Without him, I don’t think I would’ve had the career I do.

 

What is the biggest challenge you’ve faced in running, and how did you overcome it?

The biggest challenge has been justifying this lifestyle. You see your friends getting jobs and doing other things, and you start to wonder if you should stick with running. I’ve had moments of doubts—like, ‘Do I want to do this running thing? Does it make sense to do this running thing?‘

But what I love about running is that it’s the sport that you control. In life, there are so many things we don’t control, but with running, the hard work you put in, and how much you want something and how much you're willing to give—that's in your control.

It’s an uncommon lifestyle, and a lot of people don’t understand it. You can be insecure about it sometimes when people ask what you do and you say, ‘I'm a runner,’ and some people are like, ‘What the hell does that even mean?’

 

What does a typical training week look like for you now?

These days, it's a lot different than when I was younger. I have three jobs—coaching, working with Lululemon, and helping open a run store—I definitely have to structure time to train. I try to block out 12 hours a week, and fortunately, I'm not in an office.

I usually wake up early, have my coffee, and do supplementary work like cross training because I can't just get out the door and start running in the mornings like I used to. My runs are later in the day. I think it's important to be fluid, especially with the lifestyle I live, but generally, Monday is a non-running day where I just ride my bike. Tuesday is strength or cycling in the morning with an easy run in the afternoon. Wednesday is speed work, and I lead the Mile2Marathon group. Thursday is an easy day with both biking and running. Friday is a less intense threshold or tempo session, and Saturday I do some work with Mile2Marathon, plus an easy run in the afternoon. Sunday is my long run day—at least 30 kilometers, and hopefully I’ll be building up to 40 kilometers during this training cycle. That's the general structure of things but I have to be open to change it. You can always find a pocket of time to train.

 

How important is nutrition and supplementation in your training?

Nutrition is a critical part of my training plan. When I was training post-collegiately, our group was supported by a sports physiologist, Trent Stellingworth, and I learned a lot from him about the importance of nutrition, hydration, and maintaining a well-balanced diet. As a coach now, I always say nutrition has to be part of your training plan.

Athletes often ask, ‘What are the little things I can do?’ and I say, ‘Eat, sleep, hydrate. Those are things that you can do for free that are going to help your training.’ Pre-run, I make sure I’m hydrated and that my glycogen stores are full using the Hydra+ mix. If the workout is over an hour, I’ll take some energy during the run, like a gel or a carb mix. I try to keep things clean. Nothing with too much artificial junk in it. 

Post-run, it’s all about replenishing what you’ve burned and adding protein to expedite recovery. I generally have two protein shakes a day—one in the morning and one after training. You have to be intentional and scientific about what you’re putting in your body. You should know what you're putting in your body, and why you're putting it in your body.

I’ve also been taking three HMB Sport tablets twice a day. As I’ve gotten older, I’ve noticed longer recovery times, so I’m hoping this helps with that as my training ramps up. I also plan to talk to Rowan about optimizing Beta Alanine because that’s something that’s been around for a long time in my little circle and I know there’s benefits to it. It’s important to supplement with intention, not just do it because you think you should, but with a plan. 

 

What mindset do you think is key to success in running?

You have to accept the mindset of consistency. Not every day is going to be great, or good even, but every day can serve a purpose. You have to be consistent and keep showing up.

Being fluid with your mindset and your mentality during a session is important too. If a session isn’t going well, shift the focus. We need to train our mental selves, along with our physical selves. You’ve got to learn how to suffer, you’ve got to learn how to be uncomfortable, and you’ve got to learn how to manage shitty situations. Every session can help you improve, whether it’s physically or mentally. 

 

What’s something you wish more people understood about running?

It would be nice for them to understand just how hard-working and dedicated every athlete on a start line is. Sure, speed is one thing, but there's more—there’s the personal challenges and the personal goals that each runner has. 

Running is a shared movement—we all share the same experience physiologically, but the mental side is unique for everyone. Every runner should be celebrated, no matter how fast they go. I don’t like how we’re always comparing ourselves to something “better” or “faster” when we should just be comparing ourselves to our own better selves, our own faster selves.

When you go and see a race with 10,000 people, that's 10,000 stories and 10,000 reasons to be on the start line, and that's something I love about our sport.

 

Beyond training and competing, how else are you involved in the sport and the running community?

I have my fingers in every element of the sport. I coach with the Mile2Marathon group that I helped start, and I coach athletes personally. I’ve also just started working on the retail side at Enroute, getting gear on people and talking to the community. I've been a run ambassador with Lululemon almost eight years now and I get to see how products are being created. 

I'm also on the board with the Vancouver International Marathon Society, so I get to see how big marathon events come together. When I go to a race, I see it through so many different lenses—athlete, coach, gear, and event organization. I’m fully immersed in this sport, and it’s kind of my life.

What is one piece of advice that you give to someone looking to excel as a runner?

Be patient and put your money where your mouth is. A lot of people love the idea of running fast and doing cool stuff but they don't love the idea of working hard to do it. This is a sport that doesn't owe you anything—you’ve got to work for it. The effort you put in is the result you’ll get out.

Be consistent, be focused, and be patient. You’re not going to see immediate gains—it’s a sport where you improve over time, chipping away one run after the next. Your goals have to match your willingness to work. If you’re not willing to put in the work behind your goals, it’s a moot point. So, be willing to adapt and show up every day.

 

What are your long-term goals as an athlete, and what steps are you taking to actually get there and achieve them?

My long-term goal is to be a healthy, moving athlete for my entire life. That means taking care of my body and focusing on nutrition. I’ve accepted that I’ve probably run as fast as I’m ever going to run. I’m not going to set any more personal bests, but there are still goals.

I turned 40 last year, so I'm wiping the slate clean and seeing what I can do as a masters athlete. Next I want to do a full iron man, and run under 2:30 in the marathon this year. If there’s one thing I’ve learned, it’s that everything comes down to work. There’s no luck in running or endurance sports—you have to work for it. I like that about running, you're accountable to yourself, and the sport doesn't owe you anything.

 

What’s next for you as a runner?

First things first, I want to go and run a fast marathon. I want to get back to being a proper marathon runner in my own sense of the word. Everyone has their own definition of that, and I’m defining it based on my performance, not anyone else’s. I had an injury for a while and life came up, but I’m ready to be that old runner again, where I have structure and hard work to do.

I’m excited about everyday being an opportunity to grow and get better. Sometimes we see running as a chore, but for me, it’s something I get to do, something I can do, and something I want to do. So yeah, next up is the California International Marathon in December and then we'll see where we go from there.

 

Tune into Rob’s podcast, Rob Talks Running, for further insights and expert guests sharing knowledge on the sport. You can also connect with him on Strava, and join the Mile2Marathon community for coaching and support. 

 

That’s all for this week! If you enjoyed reading Rob Watson’s story, head over to the Blonyx Blog for more stories of athletic ambition.

– Train hard!