Runversations: Discovering Leadership Wisdom on the Running Track

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When leadership meets its breaking point, the path forward often appears in unexpected places. In my conversation with Pankaj Rai, I discovered how the disciplined rhythm of running can transform not just physical health, but leadership capacity itself.

As our upcoming book explores, the connection between physical wellness and leadership effectiveness isn't merely coincidental—it's foundational. The corporate landscape is filled with leaders who find themselves trapped in cycles where stress leads to sleeplessness, poor decisions, and mounting pressure that further depletes their capacity to lead effectively.

Pankaj's 20-year running journey offers a compelling counternarrative. His SEEE framework (Sleep-Eat-Exercise-Expression) demonstrates how intentional physical practice builds the resilience, clarity, and emotional regulation essential for sustainable leadership. Through "Runversations," Pankaj has discovered that the qualities cultivated in endurance training—pacing, perseverance, and disciplined consistency—directly enhance leadership capabilities.

The research is clear: leaders who neglect physical wellbeing become vulnerable to precisely the cognitive and emotional challenges that most threaten their effectiveness. Decision-making becomes clouded, emotional regulation falters, and the ability to inspire others diminishes. Yet many leaders still view physical wellness as separate from professional development.

Pankaj's story bridges this gap, showing how the discipline of marathon training doesn't just build physical endurance—it cultivates the mental resilience, community connections, and balanced perspective that define truly effective leadership. His journey offers valuable insights for leaders seeking sustainable excellence in an era where burnout has become an epidemic.

Without further ado, here's my illuminating tête-à-tête with Pankaj about running, leadership, and the profound intersections between them:​​​​​​​​​​​​​​​​

Q: Your running journey started as an "accidental runner." How did this transformation happen, and what made you stick to it?

Pankaj: Coming from a traditional middle-class background where academics took precedence over physical activities, my introduction to running was truly serendipitous. It began in Singapore in 2003 when a squash partner suggested I run with his wife Sharmila, who was a long-distance runner. Despite my initial hesitation - having only run 3km races in college - I surprised myself by completing an 8km run on day one and an 18km run the following Sunday. This experience taught me a valuable lesson about hidden potential and the power of stepping outside our comfort zones. The move to Bangalore in 2005 and joining the "Runners for Life" community transformed running into what I call "Runversations," where each stride became an opportunity for camaraderie and growth.

Q: You've developed the SEEE framework (Sleep, Eat, Exercise, Expression). Could you explain how this holistic approach has impacted your leadership style?

Pankaj: The SEEE framework evolved organically from my running journey. Sleep forms the foundation - I aim for eight hours, maintaining a 10:30 PM to 6:30 AM schedule on weekdays. Eat focuses on mindful choices, prioritizing home-cooked meals and maintaining weight consistency, especially crucial during marathon preparation. Exercise follows a structured routine, with weekday morning runs, longer Saturday sessions around Cubbon Park, and flexible Sundays for running or cycling. Expression, perhaps the most challenging component, centers on maintaining a clutter-free mindset by focusing on goals larger than oneself while ensuring no harm to people, processes, or the environment. This framework has helped me develop a more balanced, sustainable approach to both personal health and leadership.

Q: The concept of "Runversations" is unique. How has it evolved as a networking and leadership tool?

Pankaj: "Runversations" transcends traditional networking by creating an environment where corporate hierarchies dissolve and authentic connections form. Through BHUKMP (Bangalore Hyderabad Ultra Kaveri Trail Mumbai Puducherry), what started as a running group has evolved into a diverse community of nature lovers, corporate leaders, academics, and veterans. These conversations during runs have led to unexpected collaborations, innovative solutions, and meaningful relationships. The informal setting of a morning run creates a unique space where ideas flow freely, and relationships build naturally, contributing to both personal and professional growth.

Q: How has running influenced your approach to decision-making and problem-solving in your professional life?

Pankaj: Running has taught me to approach challenges through what I call the 5Cs framework: Curiosity - staying open to learning from everyone; Compassion - considering multiple perspectives in decision-making; Conviction - maintaining focus and discipline despite distractions; Creativity - finding innovative solutions through sustained effort; and Communication - sharing outcomes to create cyclical learning opportunities. Marathon training parallels leadership challenges - both require pacing, endurance, and the ability to maintain focus despite external pressures. This framework has helped me develop a more measured, sustainable approach to leadership decisions.

Q: You've mentioned that running has helped build communities. Could you elaborate on how this has enhanced your professional network?

Pankaj: I've fostered various communities on platforms like WhatsApp, each serving different interests - running, walking, cycling, badminton, spirituality, thought-provoking discussions, social impact, silver generation, women's networks, and music. These diverse communities act as idea hubs where information gathering leads to pattern recognition and fresh insights for both personal and professional life. The network effect has been remarkable - BHUKMP now has chapters across Singapore, US, and Europe, creating a global community united by shared passion and professional growth.

Q: What role has running played in maintaining mental health and work-life balance?

Pankaj: Running has become a cornerstone of my overall well-being strategy, encompassing physical, mental, and spiritual health. The early morning runs provide a meditative space for processing thoughts and managing stress. The community aspect of running has created support systems that contribute positively to mental health. Moreover, these networks allow me to synthesize information from various sources, leading to new patterns and ideas that benefit both personal and professional life. The discipline of regular running has helped create boundaries between work and personal time, essential for maintaining long-term balance.

Q: The BHUKMP community has grown beyond borders. What lessons about scaling and community building can leaders learn from this?

Pankaj: The growth of BHUKMP from a local running group to an international community offers valuable insights into organic scaling. The key has been maintaining authenticity and focusing on relationship-building rather than just networking. What started with six marathons popular in 2008 has evolved into a social running movement with chapters worldwide. The success lies in creating an inclusive environment where people connect beyond running - sharing life experiences, professional insights, and cultural perspectives. This teaches us that sustainable growth comes from building genuine connections and allowing communities to evolve naturally.

Q: What advice would you give to leaders who want to integrate physical wellness into their leadership journey?

Pankaj: Find your own "why" - your personal motivation that goes beyond external pressures or temporary goals. Start small and focus on consistent improvements rather than dramatic transformations. Whether it's running or any other physical activity, let it become a natural part of your routine rather than a forced obligation. Remember that like running a marathon, leadership is about sustainable pace rather than short sprints. Most importantly, use physical activity as a tool for building relationships and fostering genuine connections. The power of what I call "runversation" - the combination of physical activity and meaningful dialogue - can transform both your health and your leadership effectiveness.

Conclusion

The parallel between marathon running and leadership excellence extends beyond metaphor into neuroscience. As we explore in our book, physical activity fundamentally rewires our neural pathways, breaking the chemical dependencies on stress hormones that many leaders unconsciously develop. Regular exercise creates a natural "reset button" for the brain, transforming leadership from reactive firefighting to strategic response.

The most profound insight from Pankaj's journey mirrors what we've observed in countless executive suites: sustainable leadership excellence isn't achieved through heroic self-sacrifice but through disciplined self-care. Like marathon training, leadership is not about occasional sprints of brilliance but consistent, measured progress built on recovery and resilience.

As workplace wellness initiatives proliferate, Pankaj's "Runversations" offer a more integrated approach—one where physical activity becomes not just a personal health practice but a leadership laboratory and community-building tool. His experience shows that the boundaries between personal wellbeing and professional effectiveness are largely illusory.

For leaders navigating today's complex challenges, the message is clear: physical intelligence isn't peripheral to leadership—it's essential. The qualities cultivated through disciplined physical practice—emotional regulation, resilience, strategic pacing, and community building—are precisely the qualities that differentiate exceptional leaders from merely competent ones.

As you reflect on your own leadership journey, consider how intentional physical practice might enhance not just your health, but your leadership capacity. After all, as many successful leaders have discovered, sometimes the path to better leadership begins with simply lacing up your shoes and taking that first step outside.​​​​​​​​​​​​​​​​

Disclaimer: Views expressed here are our personal opinions based on our experiences and do not reflect those of our current or past employer