Steven Kempton

When we asked runners for tips they use to get through a tough long run via Instagram, one of the most popular was the concept of the “gratitude mile.” Runners explained that taking a mile to think about what they are thankful for helps them shift their mindset and get them past a midrun slump.

Connect to your why.

We are much more willing to tolerate discomfort when we know that doing so is tied to a meaningful purpose or long-term goal. As you warm up, bring to mind the big goal you are currently working on (maybe that sub-4 marathon) and why that goal is meaningful to you. Be specific. Doing this as you ease into the run will set the st

“The finest of athletes have, along with skill, a few more essential qualities: to conduct their life with dignity, with integrity, with courage and modesty. All these, are totally compatible with pride, ambition, determination and competitiveness”

Donald Bradman

“There is nothing so momentary as a sporting achievement, and nothing so lasting as the memory of it.”

Greg Dening

Most of us never face a challenge with the true possibility of death, but we can learn a lot from the monk’s sense of commitment and conviction. They have clarified exactly what they are working toward and for seven years they organize their life around the goal

If your ultimate goal is to become the best runner you can possibly be, then you’ll want to continue to increase your running volume until your current limit merges with your final genetic limit. This is the point beyond which there is no possibility for further improvement by means of additional running.

Start paying attention to your level of readiness and notice if there is a direct correlation to your performance that day. Did you prepare your clothes, gear, and playlist the night before so you weren’t rushed? Did you allow proper time for a prerun dynamic warmup and postrun stretch? These are easy yes or no answers. Jot them down or make a ment

The magnitude of improvement felt to me like someone going from a 9-minute mile to a 5:15. That might be possible with very extensive training, but it certainly isn’t going to happen with some trifling intervention. This brings me to my second tip: Tiny interventions almost never lead to massive effects. Large effects usually require large interven

Be mindful of the messages in your mind and realize that you can change your thoughts. You can use the power of self-talk to engage in both willingness and optimism throughout your workout. When you begin to encounter discomfort, bring positive “I am” statements to life: “I am willing to keep pushing. I am capable of this effort. I am optimistic th