247. Small Steps, Big Changes: The Science of Behavior Change in Running & Life with Jen Hickman

Andrew Fix — Tue, 20 Oct 2026 12:00:28 +0000

The fastest way to lose your love for running might be to turn every workout into a test of your worth.

How do you push yourself to improve without turning something you love into another source of stress? And what happens when injuries or setbacks make you question what you’re capable of?

In this episode of The Code, Dr. Andrew Fix sits down with running coach Jen Hickman, founder of Perseverance Endurance, to discuss the psychology of behavior change and the role of coaching in building confidence and resilience. With more than two decades of experience in the zoo industry, Jen brings an unexpected perspective on behavior change.

Jen shares how running went from being a source of stress relief to another source of pressure, and how this experience shaped her approach to coaching. She and Dr. Fix explore the mental challenges of pursuing performance goals, handling setbacks, and adapting training to life’s demands. They also discuss how trust, communication, and small changes in behavior help runners build confidence and make lasting progress.

Their conversation offers a fresh perspective on handling disappointment, rebuilding trust in your body after injury, and recognizing when adjusting your goals is a sign of good judgment rather than failure. Whether you’re training for a marathon or working toward a personal goal, the ability to adapt and keep showing up may be your greatest measure of progress.

Quotes

“I just need to do the next small thing that gets me a win and helps me build some confidence. And then that snowballs until I finally get some training momentum.” (06:19 | Jen Hickman)
“Running should be fun. It should not be a chore.” (16:56 | Jen Hickman)
“You don’t train in a vacuum. You train with all of these other outside influences.” (25:25 | Jen Hickman)
“You didn’t lose all of that work that you’ve put in before. Like that work is valuable. That work does something.” (50:56 | Jen Hickman)
“We have to experience things that are scary and uncomfortable first before we can build up that resilience and be able to take on the bigger, scarier things.” (57:42 | Jen Hickman)

Connect with Jen Hickman:

Perseverance Endurance

Follow Jen on Instagram

I started running back in middle school in the Colorado mountains—mostly because my friends were doing it. Over time, running became more than just a social activity. As an adult, it turned into my way to de-stress and connect with nature. I mostly stuck to 5Ks and 10Ks, enjoying the rhythm and routine.

But in 2018, something changed. Running started to feel harder than it used to. I wasn’t seeing progress, and my motivation was slipping. I knew how good running could make me feel, so I decided to get help.

That’s when I hired a personal trainer who specialized in running. With the right strength training, improved nutrition, and a personalized training plan, everything shifted. My performance improved dramatically. Since then, I’ve finished the Boston Marathon twice and achieved stronger results in races across the board.

Seeing firsthand the power of coaching, I felt inspired to help others experience the same transformation. I went on to earn run coaching certifications through 80/20 Endurance and the United Endurance Sports Coaching Academy (UESCA).

I began my career in the animal profession in the mid-1990s. As a zookeeper, one of the most rewarding parts of my job was helping animals thrive by shaping behavior in a way that supported their well-being. To do that effectively, I had to build trust, understand what motivated each animal, create an environment for success, and adapt continually to their needs.These same principles guide my approach to coaching. The first step is building a strong, trusting relationship with you. I want to understand what motivates you—Why do you run? What brings you joy? What challenges are you facing?

As we work together, I’ll break down your training into small, achievable steps that build confidence and momentum. My goal is to set you up for long-term success, not just quick wins. And just like in the animal world, I’ll continually assess, adjust, and refine your training based on your progress and feedback—because your needs aren’t static, and your plan shouldn’t be either.

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