What Elite Runners Know About Success That You Don't

I recently had the privilege of joining Ross Dempsey on the Progression Health podcast to discuss my coaching methods.

As an athlete who progressed from being dead last in high school cross country meets to now competing in elite ultramarathons, I've developed an approach to running that goes far beyond physical training.

In this interview, I explain how I help runners of all abilities achieve breakthroughs by elevating mindset over physiology. I share the pitfalls I see runners falling into as they chase arbitrary finish times rather than enjoying the intrinsic rewards of the sport.

You'll learn how I advise runners to make big goals feel inevitable instead of intimidating or impossible.

From my high school running failures to guiding clients to massive performance improvements, I candidly discuss my own running journey. I also break down actionable tactics any runner can use to adopt the optimal mental states needed to take consistent, motivated action.

Additional topics include:

The surprising key to running faster that has nothing to do with putting in more mileage

How to cultivate the emotions and habits of an elite runner before you reach that level

My proven formula for making a goal feel attainable: decision, emotional integration and massive action

Whether you want to run longer, faster or just gain more fulfillment from running, I'm confident my insights in this interview will change how you think about training and competition.

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[rileeb]

I just have to say, I think the way our education system is designed is a huge part of how we measure our own successes and failures. We teachers are trained to go through units in a certain time frame and if kids don't grasp the concepts in that time frame, the tests and exams teach them that they are failures.

Also, we call this fixed mindset. We need to start nurturing a growth mindset. The power of YET. Carol Dweck wrote the book: Mindset. I think this mindset is key for growth.


Do kids need to learn discipline, consistency and deadlines, of course. However, there has got to be a better way! The way you coach this is a wonderful paradigm shift that we all need.

[RyanMcClelland-xlbd]

Really enjoy this channel. Spend a lot of time running in the mountains. No coach. No plan. Plenty of insight in your videos that I intend to apply to my practice. Most importantly to enjoy the outings. 👊🏻

[samgray]

Wow Andrew. I watched a few of your YouTube videos and loved them, so I bought your book and read it (amazing). I’m an older person and have learned a lot of life’s lessons the hard way – and eventually became spiritual through it all, so hearing what you said during this interview has made me an even bigger fan. You really know what’s important in life, especially for someone so young, and I hope lots and lots of people learn that from you.

[brittanygray]

So the coaching conversation between you 2 gentlemen inspired me. I'm a slow runner just getting back into it and my longest long run is 7 miles right now. Although i felt like I had 3-4 more miles in me... I'm just gradually working my way up each week adding miles. I have been really scared to sign up for a half marathon bc I'm slow. Although I am getting a bit faster and running a bit longer each week. I can see that I can be running 10+ miles in the next month. But I've never run in a race so I'm scared!! But I feel inspired to do the thing that scares me now. Thank you!

[asdbfr]

Richard Feynman (nobel prize-winning physicist) had a great algorithm for problem-solving:
1. Write down the problem.
2. Think very hard.
3. Write down the solution.

The trick is that step 1 is often the really hard part!

[justchrislloyd]

Listened 3 times already! Thank you both!

[leandrocaniglia]

Good advice. Five years into the future is too distant. What we desire today will likely evolve: experiences, personal growth, constraints. To truly commit to our goals, we better set shorter time frames.

[elo]

38:40 💔 Kiptum.... Worked very hard and... Died before the race 😭

[progressionhealth]

Thanks, Andrew, it was great to speak with you - If anyone wants to be a better runner FOLLOW ANDREW - looking forward to part.2!

[elo]

What you called a rant I actually thoroughly enjoyed!

[toddboucher]

This is so good unfortunately it’s about 24 hours late I I had a pretty mountain is a 50 K today and I’ve been training but I’ve been also working two shifts but I really thought I could do this morning six or six but I got out of bed this morning and my Abductor or something on the right side was hurting me going down to the lake cause I worked again last night and I probably should’ve just turned around took a bath and analyzed it and said stay home but I didn’t in about mile 10 it started getting tight and I could’ve probably went to the race Director cause they had a half a marathon race there, but probably switched me over but of course my pride didn’t allow that so I finished itsecond half had to walk a lot of it. My six hour finish turned into over seven and there was no joy. I know I’m old so I did get second in my age group that matters but I listen to this yesterday I think I would’ve stayed home or maybe not.

[alonestein]

I will have to buy your book. Cause the way you put ideas together only makes sense

[groundsheet]

Hi Andrew, I have your book, but struggled to create my own running plan (10K trail), even though you have tons of info on how to do it. As it's early in the year, I decided to follow the half marathon example. Later in the year I want to get ready for cross country season. The book doesn't specifically mention cross country (it does say any distance), but what about the various terrain surfaces and long hill training. Would you just use the long runs for this type of training, and the speed work on the flats.

[robintaylor]

Andrew, the best sprinter after Bolt was Carl Lewis and he was plant based💚🏃👊🏼

[chrisdark]

RIP KK, obviously this was filmed before his tragic death :/

Great video tho, really different angle to most running vids on YT

[jasonweber]

😂 I’m preparing for my first marathon which i hope to run at sub 3hrs

[skybirdnomad]

Do you know if an extended water fast (e.g. 5 day or 10 day etc...done safely of course!) will help with rehabilitating a knee injury of mine? Its from an ACL sprain a few years ago and I'm hoping it will get the knee to be better stabilized without needing extra work from muscles

If you don't have experience with fasting, I can report back if you are curious! Yes, it is MY responsibility to make sure *nothing* bad happens due to fasting! I also know average HGH levels multiply by about 5x after a day or so of no food, and perhaps other crazy stuff happens that science has yet to discover! E.g. with stem cells or whatnot, and thus providing more material for tissue rebuilding

I will plan to do light running while fasting do both train my aerobic base and stimulate tissue regeneration in the knee

"Knowledge is a treasure to man and a source of glory, of bounty, of cheer and gladness unto him" -Baha'u'llah

[Tomas-ebqj]

If you want to run fast just quit your job.