This simple Japanese concept could transform your running
Small steps lead to big gains when you know where to start
As runners, we love chasing big goals: new distances, faster splits and perfect race days. But progress rarely happens in dramatic jumps. The Japanese idea of kaizen, which translates to “good change,” is built on the belief that steady, gradual improvement adds up. It’s a simple, gentle approach to getting better, one that rewards patience and awareness more than intensity.
Performance coach Melody Wilding describes it as “an antidote to every ‘go big or go home’ motivational trope you’ve seen in your newsfeed.” Instead of working harder or piling on more, kaizen is about “thoughtful adjustments, accepting failure, and applying learnings to work better.”
What Kaizen means for runners
Kaizen began in Japan’s manufacturing industry, where companies like Toyota encouraged workers to make small, continuous improvements rather than waiting for sweeping change. In running, kaizen begins with paying attention to the small things you can tweak. That might look like reorganizing your pre-run routine, eating a little better or doing some gentle stretching for five minutes post-run instead of skipping it entirely. These small details, repeated often, can change the bigger picture.
Wilding notes that “humans are hardwired to seek improvement,” which makes kaizen intuitive. Runners can apply it almost automatically by noticing inefficiencies, making slight adjustments and moving forward without overhauling their whole plan.
How to bring kaizen into your training
1. Identify a small friction point.
Notice where things slow down: is it your morning routine, your stretch habits or your post-run breakfast? Choose one tiny adjustment and apply it for a week.
2. Make the change manageable.
Rather than saying “I’ll run six days a week,” try: “I’ll add two minutes of mobility after every run this week.” The change feels doable, so you’re more likely to keep it.
3. Keep checking in.
Kaizen only works when you pause and pay attention. Ask what’s working and what feels forced. “For kaizen to work, you need to reflect on how things are going,” Wilding writes.
Why small change sticks
Kaizen works because it removes pressure. It trades the all-or-nothing mindset for something manageable, focusing on one habit, one choice, one better decision at a time. Progress won’t always be dramatic, but it lasts longer. When you feel pulled toward grand plans, take a breath and return to one clear, doable step.
