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.
_________________________________________________
Resources & Links
► RUN ELITE Book 📖🤩🧠 (US): www.amazon.com/dp/B0CFCZF65L
► RUN ELITE Book UK: www.amazon.co.uk/dp/B0CFCZF65L
► Subscribe: / @runelitecoach
► 3 Training Principles of Elite Runners Webinar: www.andrewsnowcoaching.com/we...
► Join the Run Elite Community on Facebook:
/ 51506. .
► Find me on Instagram: / runelitecoach

[@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!

[@runelitecoach]

Booya! Let’s do it! Thanks for having me Ross

[@brittanygray2742]

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!

[@leandrocaniglia582]

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.

[@samgray7074]

Wow Andrew. I watched a few of your KZbin 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.

[@rileeb848]

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.

[@runelitecoach]

Thank you both for the support but for being an open kind of teacher. Your kids are lucky. Have a great day

[@rileeb848]

Aw, thanks! Farther into the video now. Love the gratitude attitude too! Gratitude really changes perspectives and changes lives! Being able to say, "I get to" is another thing I talk about ad nauseum with my students. We have gratitude journals, and for some, just this simple shift in mindset, is life changing. As far as sacrifices go... sacrificing means giving up something for something/someone else. You can sacrifice lovingly. Jesus gave His life for us because He loves us. It was the ultimate sacrifice. I see your point about prideful sacrifices, but that's not true sacrifice. What you defined as sacrifice, a father/husband giving up his life for his wife and family IS sacrifice. It's true, loving sacrifice for no other reason than to show love and passion. Its humility vs. pride. Same in sports. Humility vs pride. Passion vs ego. Kipchoge embodies passion. You embody passion.

[@elo5193]

What you called a rant I actually thoroughly enjoyed!

[@runelitecoach]

Well, thank you. Have four other interviews that are queued up as well and I’ll be publishing soon, although I’m going to alternate them with shorter hyper specific videos. So stay tuned. And thank you for your support.

[@asdb26fr]

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!

[@runelitecoach]

Smart man he was

[@toddboucher3302]

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.

[@runelitecoach]

Thanks for sharing that. You still got out there and moved for seven hours, and perhaps this is a reference experience moving forward where you give yourself license to abort if you need to. Thanks for the mindful comment Todd.

[@robintaylor1466]

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

[@runelitecoach]

Indeed he was. I have a video on him kzbin.info/www/bejne/d5mYd5yCqJWfhbcsi=NqqysnY3kjlTUV1R

[@cravingcrusherchris]

Listened 3 times already! Thank you both!

[@runelitecoach]

Wow! You’re a VIP. Thanks for watching. I have 2-3 more interviews done already that’ll be posted soon that focus more on various subjects.

[@cravingcrusherchris]

@@runelitecoach fantastic! Your book arrived today too! Just waiting to see if I get a reply to my application for a coaching chat 🤞🤞

[@davefaszewski7566]

Love it! Great book too

[@runelitecoach]

Thank you, so glad you enjoyed it. Please leave a review on Amazon if you can take a minute to do so. It helps out.

[@chrisdark999]

RIP KK, obviously this was filmed before his tragic death :/ Great video tho, really different angle to most running vids on YT

[@runelitecoach]

Thank you. Yes we filmed it right before. I did make a Kiptum video honoring him the night he died kzbin.infoHvhi78rVN3E?si=z8RJhOMQNIXl9CMJ

[@geauxgaia]

loved this!

[@runelitecoach]

Thank you

[@elo5193]

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

[@runelitecoach]

So crazy. Yes I made a small tribute to him on this when it happened kzbin.infoHvhi78rVN3E?si=-Pk7I9nAP3fxQ7aX

[@isacv2182]

Bravo 👌

[@runelitecoach]

Thank you

[@modoundoyefall5630]

This is a great podcast

[@runelitecoach]

Thank you. Glad you liked it.

[@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.

[@runelitecoach]

As you get closer to your trail race, you want to increase specificity by doing many of your runs on terrain specific trails. But when you’re in base training, you can run on both road and Trail, and I would suggest for your actual workouts during Support training to do them on a flat road so that you can focus on specific muscle type development. But most of your other runs can and maybe should even be done on the trail. As you get into your specific phase, do most of your runs on trail. If it’s a relatively flat trail, you can do your endurance workouts on the trail. I would keep the speed workouts to Controlled terrain, like a road or track but this all depends on the kind of trail you’re running. Does it have a lot of elevation gain? Is it technical? If it is the importance of training on that kind of terrain is increased. If it’s literally just a dirt trail, that is pretty flat and rolling, then, simply by doing most of your daily runs on a trail like that is good enough

[@groundsheet]

Thanks Andrew, that clears things up nicely.@tecoach

[@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

[@jasonweber753]

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

[@elo5193]

It's possible. I've known runners that ran sub 3 in the NYC marathon. Not common but can be done.

[@elo5193]

As their first marathon.

[@runelitecoach]

Go for it! I mean Kiptums debut was nearly a WR lol.

[@runelitecoach]

This is an interesting post because you’re laughing at your statement. Does that mean you don’t believe that you will? It just totally depends on your fitness, and has nothing to do with if you’ve run a marathon before. Plenty of runners debut well under three.

[@jasonweber753]

I put a laugh because you started the video saying either your first or sub 3. I actually have a lovely coach and am on track for this goal. I’ll be running the shamrock half in VA beach in a month and am ready for a sub 1:25. Today’s run was 14miles, three miles at the end at 6:30 pace. I love the videos! Keep it up 👍

[@sharkymoon422]

EPO and other drugs..

[@runelitecoach]

Ok…

[@danielfisher6501]

Testosterone, hgh, epo.

[@runelitecoach]

Hard training, consistency, commitment?

[@Tomas-eb7qj]

If you want to run fast just quit your job.

[@runelitecoach]

Don’t tell that to professional runners :p