What the MR340 Taught Me About Grit, Burnout, and the Power of Rallying

Lessons from the World’s Longest Nonstop River Race

Imagine paddling a kayak for four straight days — no sleep, no shelter, just your gear, your team, and a roaring river at your side. You’re hallucinating from exhaustion, blistered from the sun, mentally shattered by nightfall… and still, you push forward. Why? Because you signed up for the world’s longest nonstop river race, and quitting was never part of the plan.

It’s been nearly a year since I competed in the MR340 — a 340-mile kayak race across Missouri from Kansas City to St. Louis — and yet, I’m still unpacking the experience. Physically, it was the hardest thing I’ve ever done. Mentally, it cracked me open in ways I didn’t see coming. Spiritually, it reminded me of something profound: we are capable of more than we think — especially when we rally.

Signing Up for the Impossible

I first heard about the MR340 from a group of friends tossing around an email thread in 2022. They were adventurers — the kind of people who think “fun” includes blisters, bug spray, and big risks. So, I had never heard of the world’s longest nonstop river race, but when I looked it up, and I couldn’t believe the numbers. 340 miles. Under 85 hours. Over 600 competitors from around the world. Minimal checkpoints for sleep. And every year, a third of racers don’t finish. My gut said no. But my heart — my rally heart — said maybe.

On January 1, I paid the registration fee.

Training When Life Doesn’t Cooperate

Training didn’t begin in a gym. It started with a flooded house, canceled flights, and chaotic holidays. I was behind before I began.

But I knew this wasn’t just about the race — it was about resilience. So I made a promise to myself: 5 months of focused, honest, no-excuses preparation. Kayaking for hours, strength training, early mornings, mental conditioning. I visualized storms, I studied gear, I learned the river, I trained to suffer.

And I did it while running a business, keeping speaking engagements, and balancing life — like so many of us do.

That’s the first lesson: you don’t need ideal conditions to commit — you just need to start.

What the Race Taught Me (That I Didn’t Expect)

The MR340 wasn’t just physically brutal — it was emotionally revealing. I learned more about myself on that river than I have in years. Here are just a few of the unexpected lessons:

1. Your brain will lie to you when you’re tired.

At mile 160, I was convinced I couldn’t go on. I told myself I didn’t belong there. But then I remembered — I had trained for this. The voice telling me to quit wasn’t truth, it was fatigue.

2. Vulnerability isn’t weakness. It’s a strategy.

I cried. A lot. I was overwhelmed, overstimulated, and exhausted. But being vulnerable was how we got through it. We gave each other permission to be human — and that kept us going.

3. Burnout doesn’t always look like fire. Sometimes it looks like fog.

There were stretches where I was awake but not alert. Paddling but not present. That was my burnout talking — not anger, not tears, but numbness. Recognizing it in myself helped me be more empathetic to others who face it in work or life.

Why This Race Isn’t Just for “Athletes”

You might be thinking, “That’s amazing, but I’m not doing the MR340.” You don’t have to. That’s not the point. The MR340 is a metaphor. It’s a big, bold symbol of what happens when we say yes to hard things, train our minds, and learn to rally.

Burnout doesn’t always come from overwork — it comes from misalignment. From saying no to yourself too many times. From avoiding discomfort until you forget what challenge feels like. This race reminded me that the only way to build strength — in body or business or life — is to enter the current. Paddle through uncertainty. And know you have more in the tank than you believe.

From Riverbanks to Boardrooms: The Rally Mentality

In my keynote talks, I’ve started weaving in something I now call The Rally Mentality. It’s about recognizing the moment when your mind says “quit” — and choosing to rally instead. I actually own the trademark on it now (more to come on this). 🙂

That doesn’t mean pushing past every limit blindly. It means knowing which voice is your intuition, and which voice is fear. And deciding to listen to the one that wants you to grow. The MR340 isn’t just the world’s longest nonstop river race — it’s a mental masterclass in trust, grit, and perseverance. Those 340 miles taught me how to endure, how to lead, and how to start again when you want to stop.

A Push for You

Maybe your version of the MR340 isn’t on water, Maybe it’s in a boardroom, a hospital, a classroom, or your kitchen,
Maybe it’s asking for the raise. Starting therapy. Running your first mile. Leaving the thing that’s slowly dimming your light.

Whatever it is — I dare you to do the thing.

Push your mind. Commit to something bold. Train for something uncomfortable. Ask yourself what it would look like to show up differently.

Because I promise you this: You are capable of far more than you believe.

Final Thoughts: You Were Built for This

I don’t know who needs to hear this today, but I’ll say it anyway: You weren’t built to coast. You were built to rally.

The MR340 proved that to me in ways I’ll be unpacking for the rest of my life. And now, I’m cheering you on — wherever your river takes you.

📩 Get in touch: Shannon@ShannonMcKain.com
🌐 Learn more: www.ShannonMcKain.com
📱 Connect on LinkedIn: https://www.linkedin.com/in/shannonmckain/

ABOUT THE AUTHOR

Shannon McKain is a motivational keynote speaker and a business consultant based in Dallas. She has worked in nearly all 50 states with audiences ranging from corporate executives to student leaders. Looking for a keynote speaker or consultant who can speak on these issues with expertise? Let’s chat!

If you watch my social media, you know I’ve been prepping for something huge this year. After months of training physically and mentally, it’s finally time to share.

On August 1st, I will be competing in the MR340 — the world’s longest nonstop river race.

How It All Started

About a year ago, a few of my friends started an email thread about some crazy race. This particular circle of friends is filled with risk-takers and adventurers — folks who like to push themselves.

I’d never even heard of the MR340. But as I dug into the details, I couldn’t believe the numbers I was reading — they seemed made up. The requirements were to kayak 340 miles in under 85 hours. And, past winners of some of the divisions finished the race in less than 50! I had big plans for 2023 but wasn’t sure if this was on my to-do list amid speaking engagements, spending time with my family, and trying to find time to rest somewhere between everything else. But the email thread went back and forth for several weeks. Whenever I got excited about saying yes, doubt crept in. I would think:

Was I good enough to try this? Could I truly, do it? Did I have the mental and physical aptitude to compete, let alone even finish?

For those who have been around here awhile, you know I’ve pushed myself into some pretty epic things, like climbing a 14er, sol o, becoming an NFL cheerleader and living on a canoe in the Florida Everglades.

But this race still felt like an undertaking even too big for me.

Registering for the MR340

I woke up on January 1st to a few text messages about registration opening up. I thought about it for an hour and then paid the registration fee. That might seem fast, but I figured, what was the worst that could happen: I reserve my spot and then decide a few weeks later that I couldn’t truly train for it? The money went to charity regardless of whether or not I showed up.

A week later, I discovered I wasn’t alone in my initial hesitation. Only four people, including myself, from the weeks-long email thread that, at one time had nearly 20 people on it, actually paid the registration fee. Enter my wide-eyed, gasp of shock.

Only. Four. Signed up.

I wasn’t sure what to do with that information but I wasn’t going to let the lack of camaraderie change my mind about the commitment I had made. I learned from my mother that where there’s a will there’s a way.

Training for the MR340

The competition sat heavily in the back of my mind as I dealt with the turbulence of holiday travel and family commitments back in Kansas City. Upon my return to Dallas, I discovered my home had been flooding nearly the entire time I had been gone. For weeks, I wasn’t confident that I could truly give training the attention it deserved. But the parallels of water adversity weren’t lost on me.

I woke up on the last day of February and it couldn’t have been more clear: I was ALL IN. For the next five months, I would tenaciously train my mind and body, building up my stamina to handle the vigor of the craziest adventure of my life.

MR340: The World’s Longest Nonstop River Race

At 8 a.m. on August 1^st, with my three teammates and three grounds crew members, I will push off from Kaw Point Boat Ramp to kayak 340 miles on the Missouri River from Kansas City to St. Louis, Mo. in under 85 hours to compete in the MR340. For 18 years, the MR340 has challenged outdoorsmen, thrill-seekers, adventurers, and even folks who spend most of their time behind a desk to push themselves to do something bold. Today, the kayak race has grown to over 600 boats with 1,200 participants from all around the world. It’s estimated that at least one-third of the participants don’t finish.

My team has prepped, trained, strategized, cried, and high-fived. We have ensured our families that we will be safe and survive. We’ve committed our minds to finishing the race within the allotted time. Truthfully, I have one tiny additional goal that I’ll share later if I hit it.

Committing to the MR340

Some may already know how much I value the reward of pushing myself to overcome obstacles. And while I’ll surely post an update to share the results, I’d like to leave you with one thing:

I fundamentally believe that humans are capable of far more than we give ourselves credit for.

You might have zero desire to enter a 340-mile race, but is there something you can do today to push yourself? Get 30 minutes of daily exercise, five days in a row. Finish that book you’ve been meaning to read. Repair that friendship you so desperately miss. Ask for that raise or promotion. Sometimes people need a little push. What they don’t tell you is that it should be you doing the pushing.

As always, I’m cheering you on and want the best for you. If you need a little push to push yourself, don’t hesitate to reach out.

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What the MR340 River Race Taught Me About Grit, Burnout, and the Power of Rallying