Track & Field

Running

My goal is to break 5:00 in the mile this summer. What is the one workout I have to do? 

One workout to break 5:00 in the mile: Greg's game-changing strategy!

Greg, it is awesome that you keep putting lofty goals out there. If you want to break five minutes in the mile, start off by adding some sprints at the end of easy days once a week. Then, every other week, try this workout, eight times 474 seconds with one minute recovery. As soon as you can do this, you can reach your goal. Good luck.

Add sprints at the end of easy days once a week. Do 8x474 seconds with 1 minute recovery every other week to reach your goal.

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Greg, it's great to hear that you have ambitious goals. If you want to break five minutes in the mile, here's a workout that can help you get there. Start by incorporating sprints at the end of your easy training days once a week. Additionally, every other week, try the following workout: complete eight sets of running 474 seconds with one minute of recovery in between. Once you can successfully complete this workout, you'll be on track to reach your goal. Best of luck!

How do I overcome boredom during a 10 mile run?

Beat Boredom on Long Runs: Engage, Explore, and Have Fun!

Boredom really. Oh my gosh. I think it's important to have some tools in your pocket before you head out and run whether that's a to-do list. Something to troubleshoot thinking of a question to ask here on the any questions app and and let that fill your time, the more tools you have in your pocket, the more engaged you're going to be on a run so if you start to find that, you don't really have anything to think about, maybe it's important to start. Having fun with the terrain mixing up where you're running and really sightseeing along the way charging Hills picking up the pace until you hit the next tree or stoplight, have fun with it. Be engaged in the run and and in doing that it's going to keep you excited. Keep you in the sport longer and hopefully keep you boredom free.

To avoid boredom when running, it’s important to have some tools in your pocket before you head out and run like a to-do list or questions to ask. It’s also important to mix up your terrain, sightsee along the way, charge hills and pick up the pace to stay engaged in the run.

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To overcome boredom during a 10-mile run, it's helpful to have some strategies in place. One approach is to have tools or activities to keep your mind engaged. Consider creating a to-do list or thinking of questions to ask on an app like Any Questions to occupy your thoughts. The more tools you have, the more focused and engaged you'll be during the run.

Another tactic is to make the run more enjoyable by varying the terrain and sightseeing along the way. Challenge yourself by tackling hills or setting mini-goals like picking up the pace until you reach the next tree or stoplight. By injecting fun and engagement into your run, you can stay excited and avoid boredom.

Remember, finding ways to stay engaged and entertained during your run will not only make it more enjoyable but also help you stay committed to the sport in the long run.

What is a “Runner’s High” and how do you explain it?

Unleashing the Runner's High: A Rare Euphoria

Michael, what a great question. I've been running for 38 years and can count on my two hands. The time I have felt the runner's high and really me. I csikszentmihalyi is the psychologist that coined the term flow or runner's high and it is when your mind and body are operating at 100%. It doesn't happen very often. But when it does you feel like you can run hard Forever Without tiring. It is such a euphoric feeling. That's not to discredit the thousands of other experiences that have you feel the endorphins and the good Rush that running has to give. So keep chasing that high.

Runner's high is a feeling of euphoria experienced when your mind and body are operating at 100%. It doesn't happen often, but when it does it feels like you can run forever without tiring.

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A Runner's High is a term coined by psychologist Csikszentmihalyi to describe a state where both the mind and body are operating at their peak performance. It is a rare and euphoric feeling that occurs during running when you feel like you can run hard without getting tired. While it doesn't happen often, there are still many other experiences in running that can make you feel the endorphins and the positive rush it brings. So, keep chasing that high and enjoy the countless benefits running has to offer!

I can’t make it through my run without a bathroom break. Any advice on how to keep my stomach from making me stop?

Mastering the Energy Game: Tips to Avoid Bathroom Breaks While Running

Hi Jay, that's a great question because everybody's digestion is a little bit different and timing is everything. But running is an energy game. You want enough calories that you feel energized to go the distance and not too much that you're having to stop along your run to go to the bathroom. Whether it's number one, or number two. I would try moving your calorie intake and your fluid intake. Either back from your run further or a little closer to your runs and Really? It's going to take some practice to get it down. But playing with the timing will help you get on top of this. You might also want to consider the type of calories that you're eating. Maybe not too much fiber close too close to the time that you're getting out there to hit the road. So, I hope this helps and follow up with a question. If you need more more advice. Thank you.

Timing is everything when it comes to digestion and running. Experiment with moving your calorie and fluid intake back from your run or closer to it, and consider the type of calories you're eating to optimize your energy levels for your runs.

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Hi Jay, great question! Digestion and timing can vary for everyone, so finding the right balance is key. Running is all about energy, so you want to ensure you have enough calories to fuel your run without causing frequent bathroom breaks.

One approach is to adjust your calorie and fluid intake timing. Experiment with consuming your calories and fluids either further back from your run or closer to it. This trial and error process will help you find the optimal timing that works for you.

Additionally, consider the type of calories you're consuming. Avoid consuming too much fiber too close to your run, as this can contribute to stomach discomfort. Finding the right balance of nutrients that provide sustained energy without causing digestive issues is important.

I hope these tips help! Feel free to ask any follow-up questions if you need further advice. Happy running!

Have you ever considered running an ultramarathon?

Challenging Ultramarathons: A Runner's Paradise in Mammoth Lakes

Greg, I will run an ultramarathon if you run it with me. I have not considered racing an ultramarathon. I do love the longer distances specifically, because I live in Mammoth Lakes, California. It is along the John Muir and Pacific Crest Trail. So write out my front door. I am exposed to so much Beauty and so many trails luring me further into the into the backcountry. So I like to run ultramarathon distances but racing them has Not really gotten gotten to me yet.

I live in Mammoth Lakes, California and love to run ultramarathon distances. I have not considered racing an ultramarathon yet but if you're up for it, I'm interested!

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Greg, I would be willing to run an ultramarathon if you join me. While I haven't actively considered racing an ultramarathon, I do enjoy running longer distances. Living in Mammoth Lakes, California, I have the privilege of being surrounded by the stunning beauty of the John Muir and Pacific Crest Trails. The allure of the trails in the backcountry often tempts me to explore further. So, while I appreciate running ultramarathon distances, the idea of racing them hasn't quite captured my interest yet.

In any long distance event, stamina and mental strength play key roles. From your point of view, how do those two factors work together and against eachother?

Unlocking Peak Performance: The Surprising Power of Mental Strength in Athletics

Thanks for the question, Sam as athletes. We spend so much time focused on our physical training programs and spend very little time on the mental side of things Yogi, Berra, played with some of the of the percentages on how much sport is physical and mental. But I really think in order to get the best out of ourselves. It's 100% mental and 100% physical. We have to work both of those aspects. Every day when we think our way towards something, it its way into fruition whether histo, chemically, adrenal e, neuromuscular lie, so the more we can feed ourselves with positivity and encouragement and be our greatest cheerleaders, the better we are going to perform

Athletes have to focus on both physical and mental training in order to get the best out of themselves. Positive thinking and self-encouragement are key components to success.

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In any long-distance event, stamina and mental strength are crucial factors. From my perspective, these two factors work together and can also work against each other.

As athletes, we often prioritize physical training and overlook the importance of mental preparation. However, I believe that in order to achieve our best performance, we need to focus on both aspects equally. It's not a matter of choosing between mental or physical strength; we need to cultivate both.

Our thoughts and mindset have a significant impact on our performance. When we train our minds to think positively and believe in ourselves, it can have a profound effect on our physical abilities. Our mental state can influence our body's responses, from hormonal and chemical reactions to neuromuscular coordination. By feeding ourselves with positivity, encouragement, and acting as our own cheerleaders, we can enhance our overall performance.

On the other hand, if we neglect our mental strength, it can work against us. Negative thoughts, self-doubt, and lack of mental resilience can hinder our physical capabilities. It's important to recognize the power of our thoughts and actively work on developing mental toughness alongside our physical training.

In conclusion, stamina and mental strength go hand in hand in long-distance events. By nurturing both aspects, we can optimize our performance and achieve our best results.

Deena Kastor answers your Running questions. See all the advice Deena Kastor has and get answers to your own Running questions.

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Deena Kastor is an American long-distance runner and 8-time national cross country champion. She was the holder of American records in the marathon (2006-2022) and numerous road distances. At the 2004 Olympics in Athens, Greece, she won the bronze medal in the women's marathon. She ran collegiately for the University of Arkansas, coached by Joe Vigil and Terrence Mahon, and post-collegiately coached by husband Andrew Kastor. Kastor has earned two silver medals in the IAAF World Cross Country Championships, and holds U.S. records in the women's road 10 mile, 15K, and 8K. She formerly held the women's marathon, half marathon, 10,000m, and road 5K records. Kastor has won multiple awards, including the Jesse Owens Award, USATF Runner of the Year (2001, 2003, 2004, and 2008), and C.C. Jackson Award. She has been inducted into the New York, National, and Southern California Jewish Sports Halls of Fame.