Why balance keeps Sam Tanner at his best

Athlete Sam Tanner shares why balance keeps him grounded, motivated and loving sport more than ever.

When middle‑distance runner Sam Tanner lines up on the start line, it’s easy to focus on the speed, the precision and the result. But behind every powerful kick down the home straight is something far more important to Sam — balance. Sam knows that young athletes do better when sport is fun, varied and part of a full life — not the whole thing.

Growing up with freedom to play

Sam’s journey didn’t begin with a stopwatch. It began at Pāpāmoa Beach, where surfing, skating and biking were part of everyday life.

“The first memories I have of sport were swimming in the ocean, surfing and boogie boarding with the family.”

Those experiences fostered confidence, creativity, and a love for being active. They also set the tone for how Sam viewed sport — as something joyful and expansive.

He remembers sport as something he shared with his family:

“Racing Dad along the beach and my little light frame just boosting down the beach.”

“Mum got me into athletics and structured sport and then Dad has always kind of had the complementary kind of fun side… where I was surfing and skating.”

This balance between structure and play would later become central to his message for young people.

The value of variety

Sam didn’t come through a single‑sport pathway — he grew through many pathways. Variety wasn’t a tactic. It was his childhood.

“I did so many sports growing up, mostly board sports; kite surfing… snowboarding… surfing… skating, scootering… wakeboarding and all the lake sports.”

That breadth also helped him develop resilience and maturity:

“Having that sporting environment to be around has always challenged me in some way, whether it’s being able to control my emotions or learn how to set big goals.”

Variety also offered transferable skills — something Sam still relies on today:

“One of the biggest transferable skills… was probably from surfing… my range of movement has crossed over.”

Perspective on the world stage

By the time Sam reached the Olympics, he brought with him not only talent, but perspective shaped by years of balanced living.

“Competing at the Olympic Games in Tokyo was literally a childhood dream come true.”

Even when results didn’t go his way, his outlook remained grounded:

“I looked up and the realisation that my childhood dream had just come true, it hit me real hard.”

This highlights Sam’s focus on valuing the experience and personal growth that sport provides, not just the outcome.

Keeping balance at the centre

Today, Sam intentionally builds balance into his routine as an athlete.

“Being a Balance is Better Champion is really important to me because it is one of my main philosophies.”

Whether through physical activity or simply being outdoors with his whānau, Sam maintains habits that keep him grounded:

“I make sure I go out for a surf to clear my head sometimes… I make sure I get my walk on the beach or my walk up the mountain with my wife.

 “All those different things add to making a really holistically well athlete.”

This is the message he wants young people — and their whānau, caregivers and coaches — to hear: balance supports performance, wellbeing and enjoyment.

A message for young people and whānau

Sam believes sport plays a much bigger role than many realise:

“Sport has a much bigger role than most kids and parents give it credit in terms of growing kids and their values as they approach life.”

And his advice is simple:

“Do as many sports as possible for as long as possible and that will enable you to be the best athlete you can be.”

This is why Sam champions Balance is Better — because when young people feel supported to explore, enjoy, and try new things, they’re more likely to stay active for life.

Watch Sam’s Balance is Better video here:
Olympic runner Sam Tanner on why balance is better – YouTube

Read the Q&A with Sam here:

Q&A with Balance is Better Champion, Samuel Tanner – Balance is Better