A Gentle Yet Powerful Approach to Fitness, Mental Clarity, and Personal Growth
When most people think about running, they picture speed: sprinting, racing, pushing for that next personal best. But not Chad Pratt of California. For over three decades, Chad has embraced a different kind of run—steady, moderate, and mindful. He’s not chasing medals. He’s chasing longevity, clarity, and a quiet kind of strength that doesn’t wear out.
His method? Steady state running—a fitness practice that prioritizes sustainability over speed, and wellness over performance.
“It’s not about how fast you go,” Chad says. “It’s about how often you show up.”
What Is Steady State Running?
Steady state running involves moving at a consistent, moderate pace—typically between 60% and 75% of your maximum heart rate. It’s challenging enough to improve endurance and heart health, but not so intense that it leaves you gasping for air.
Think of it as the “cruise control” of running. You settle into a pace that you can maintain, and you stay there. For many runners, this translates to 30–90 minutes of continuous motion, often at a conversational pace.
Chad Pratt has made this his bread and butter. “It’s not flashy, but it’s faithful,” he says. “And it works.”
The Chad Pratt Philosophy: Why Steady State Wins
Living in California, Chad has access to beautiful trails, coastal paths, and mountain roads—but he’ll be the first to tell you that location has nothing to do with success.
“It’s not about the scenery,” he says. “It’s about the mindset. I’ve had just as many meaningful runs in my neighborhood as I have along the Pacific.”
Here’s why Chad sticks with steady state running—and why it might be the approach you’ve been looking for:
1. It’s Sustainable for the Long Haul
While high-intensity workouts may deliver quick results, they’re hard to maintain year after year. Chad has seen countless people get burned out or injured trying to do too much, too fast.
“Steady running is the opposite of burnout,” he says. “It’s something you can come back to over and over, even when life gets busy or you’re feeling off.”
Because the intensity is manageable, steady state running is easier on joints, muscles, and the nervous system—making it ideal for long-term practice.
2. It Doubles as Mental Therapy
Chad refers to his runs as his “daily reset.” Unlike high-stress workouts that spike cortisol, steady running calms the mind. The rhythm of footfalls and breath offers a meditative quality that helps you process thoughts—or escape them.
“I’ve sorted through grief, stress, and even big life decisions on my runs,” he says. “There’s something about the movement that helps untangle the mind.”
3. It Teaches You How to Pace Your Life
Steady running is more than a fitness method—it’s a life lesson. You don’t sprint through your responsibilities or relationships. You build them slowly, with intention. Running this way reinforces patience, consistency, and discipline.
“It taught me that you don’t have to be in a hurry to grow,” Chad reflects. “Some of the best things in life take time—just like building endurance.”
4. It Supports a Healthy Weight Without Obsession
Because steady state cardio encourages the body to use fat as a fuel source, it’s an ideal approach for long-term weight maintenance and metabolic balance.
“I’ve never counted calories in my life,” Chad admits. “But I’ve stayed lean and strong just by staying active and steady.”
This balanced approach removes the pressure of diet culture and instead promotes a natural, intuitive relationship with food and movement.
5. It’s Accessible, Anywhere and Anytime
One of the greatest benefits of steady state running is its simplicity. You don’t need a gym. You don’t need gadgets. You don’t even need perfect weather.
“All I need is a pair of shoes and a place to move,” Chad says. “It’s the most freeing kind of fitness I’ve ever found.”
Whether it’s a trail in the hills or a sidewalk loop near your home, steady state running goes where you go—and adapts to your life.
Tips from Chad Pratt: How to Start Steady
If you’re new to running or looking to return to it without the pressure of performance, Chad offers some timeless advice:
- Walk before you run. Start with walk-jog intervals to build endurance safely.
- Ignore the clock. Focus on effort, not pace or distance. The goal is movement.
- Stay consistent. Three to four sessions per week will yield powerful results over time.
- Track how you feel, not just how you perform. If you finish a run feeling better than you started, you’re on the right path.
- Make it yours. “Your run is yours,” Chad says. “Don’t compare it to anyone else’s.”
Final Thoughts: Small Steps, Big Impact
Chad Pratt of California has never needed a race to prove himself. For him, the run itself—the steady, mindful act of putting one foot in front of the other—is the reward. It’s brought him clarity in confusion, strength through uncertainty, and peace in the midst of a busy world.
“Steady state running isn’t exciting,” Chad says. “It’s something better. It’s reliable. It gives back what you put in—and then some.”
If you’re tired of quick fixes and chaotic programs, try slowing down. Find your pace. Keep showing up. Like Chad, you may discover that the real transformation doesn’t happen in a finish line photo—it happens in the quiet, steady miles in between.