Whether you’re new to running or looking to master your craft, AnyQuestion’s panel of Olympian and World Champion Track and Field athletes are here to help you improve. Learn about training plans, race strategy and sport specific nutrition from verified experts like Meb Keflezighi, Michael Johnson and Gail Devers.


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Michael Johnson is one of the greatest sprinters of all time, and in the 1990s he dominated the 200m and 400m, going undefeated in the latter for seven years. Born in Dallas in 1967, he studied at Baylor University and was spotted by coach Clyde Hart. After gaining a degree, he committed to full-time athletics and in 1991 won the 200m world title. Sadly, food poisoning denied him individual success at the Barcelona Olympics, but he helped the US 4x400m relay team to gold. From 1993, Johnson went undefeated in the 400m for 58 races and in 1996 achieved the 200m-400m double at the Atlanta Olympics, setting world records in both. He retired in 2001 having won 8 world and 4 Olympic gold medals.

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.

2016 Olympic 1500 meter Gold Medalist 
2016 World Indoor Champion 
3x Olympian 
7x US Champion 

Keturah Orji, known as KO, is a two-time Olympian and one of the world's rising stars in track and field. She is credited with leading a new era of excellence in the American triple jump. KO has also worked to advance access to opportunities for women of color. She is the first American since 1974 to win more than six consecutive U.S. titles in the outdoor triple jump and was the first American woman to qualify for two consecutive Olympic finals in the triple jump. Her mission is to show people that they can accomplish great things regardless of their background or looks. To carry out her mission, she created Amara's Pride, a mentorship program for girls. The program aims to provide young girls with access to successful women they can look up to, helping them envision themselves succeeding in their own lives. KO is currently a professional triple jumper and long jumper and trains in Atlanta, GA.

Gail Devers is an American retired track and field sprinter. She won gold at the 1992 and 1996 Olympics in the 100m, making her the second woman to defend an Olympic 100m title. She was also the 1993, 1997 and 2004 world indoor champion in the 60m, 2003 world indoor champion in the 60m hurdles, and 1993, 1995 and 1999 world champion in the 100m hurdles. In 2011, she was inducted into the National Track and Field Hall of Fame.

Frank Shorter made history as the first American in 64 years to win the Olympic marathon at the 1972 Games in Munich, his birthplace. He won the NCAA 6-mile run for Yale in 1969 and the 10,000-meter and marathon at the 1971 Pan American Games. He won gold at the 1972 Olympics and silver at the 1976 Olympics. After retiring, he founded a sportswear company, worked as a commentator, and was involved in sports administration. He left an indelible mark on distance running and represented the US with distinction.

Meb Keflezighi is an Olympic Marathoner, best-selling author and co-founder of 26. He is the only runner to win the New York City Marathon, the Boston Marathon and an Olympic medal. Meb's "Run To Win" philosophy encourages runners to prioritize their own wellness. He is a highly regarded keynote speaker and global ambassador for running.

Aliphine is a world class athlete from Kenya who moved to the US to pursue public health science. She won four USATF titles in 2017, was 15th at the IAAF World Cross Country Championships and won the US Half Marathon Championships in 2018. She was fourth at the USATF Cross Country Champs in 2019 and third at the Rotterdam Marathon in 2:26:50, a PB. In 2020, she won the Olympic Trials Marathon in 2:27:23, becoming the team's first Olympian. In 2021, she was forced to drop out of the Olympics due to an injury. In 2022, she won the USATF 25k Champs and was 7th at the TCS NYC Marathon, setting a PB of 2:26:18. She is a 14x All American, a double runner-up at the NCAA 10k and holds multiple school records.

The best running tip I ever received-- and I still think it's a great tip for right now, especially with all the social media going-- it was from Bill Rogers. I was about twelve years old. And I was at a running store. And he was going out for a run with Tom Fleming. And so I was putting on shoes, so I jumped in and ran 12 miles with them. But the best tip was something he said and something I observed by watching them and hearing them. They started their runs very, very slow. So my tip is that you need to start your easy runs slow, warm up into them, see how you're going to feel. Nothing wrong with running moderate, but you want to warm up into your run and let your body naturally get to its quicker pace. The biggest mistake I see is people that are concerned about what their overall average of the run is, and they're starting too quickly. The easiest way to get injured is, in the beginning of a run-- is starting too quickly. If you need to start your run faster, go for a little jog before. Warm up before you start your initial run. So start your runs easy was the best tip I ever received, from Bill Rogers.

Start your runs easy and warm up into them. Avoid starting too quickly, as it can lead to injury. If you need to start faster, go for a jog first.

What's the number one mistake you see runners make?

The Biggest Mistake for Runners: Starting Too Quickly

The number one mistake I see runners make is starting their runs too quickly. The best running tip I ever received was from Bill Rogers when I was about twelve years old. I had the opportunity to run with him and Tom Fleming for 12 miles. The tip he shared was to start your easy runs slow and gradually warm up into them. By observing them, I realized the importance of this advice.

Many runners are concerned about their overall average pace and tend to start their runs too quickly. However, starting too fast in the beginning of a run is a surefire way to increase the risk of injury. Instead, it's recommended to start your runs at an easy pace, allowing your body to naturally warm up and find its rhythm. There's nothing wrong with running at a moderate pace, but it's crucial to give your body time to adjust and gradually increase your speed.

If you feel the need to start your run at a faster pace, consider going for a short jog as a warm-up before beginning your main run. This will help prepare your body for the increased intensity.

In summary, the biggest mistake I see runners make is not starting their runs slow and gradually warming up into them. Taking the time to ease into your runs can help prevent injuries and improve overall performance.

Have I ever run a marathon, and would I ever consider it? I've never run a marathon and don't think I'll consider. it's just not something that I'm interested in. Interestingly, when I was a sprinter, the longest I ever ran when I was training was one mile. Every year, at the beginning of the year in our off-season training, Coach would have us run a mile. And we thought that was serious distance. And I used to see people out running, and I would think, why would anyone ever want to do that? It looks boring. But after I finished and retired from my career, I found myself really enjoying running. So for many years after I retired from my athletic career I, did go out for, you know, three-, four-mile runs a couple of times a week. Now I hike more than I do running. But no, just not interested in the marathon.

No, I have never run a marathon and don't think I will ever consider it.

Have you ever run a marathon? Would you ever consider it?

From Sprinter to Hiker: Why Marathon Running Isn't for Me

Have I ever run a marathon and would I ever consider it? No, I've never run a marathon and I don't think I'll ever consider it. It's simply not something that interests me. Interestingly, during my time as a sprinter, the longest distance I ever ran in training was just one mile. We thought that was a serious distance back then. I used to see people running and wonder why anyone would want to do it. It seemed boring to me.

However, after retiring from my athletic career, I surprisingly found enjoyment in running. For many years, I would go out for three to four-mile runs a couple of times a week. Nowadays, I prefer hiking over running. But overall, the marathon just doesn't pique my interest.

[MUSIC PLAYING] [INAUDIBLE] now you on camera. (RAPPING) They don't put it on. [INAUDIBLE] The way the load drops, my [INAUDIBLE].. Get it right for the camera, Rachel. [LAUGHTER] That's just an example of some core stability exercises, Isaac, and so those, hopefully-- I mean, you progress with them. So you get a little bit more dynamic in the movement. A little bit more explosive. The one with the hip shift, you can be a little bit more explosive with it. And, obviously, that ball one is very dynamic already. So there's a litany of exercises you can do, but it's making sure that core stability, it needs to not just be static. It needs to be dynamic also.

Core stability exercises should not just be static, but also dynamic. Examples include hip shifts and exercises that involve a ball.

When you were competing what dynamic core stability exercises did you do regularly?

Dynamic Core Stability Exercises: Progress for Explosive Results

When I was competing, I regularly incorporated dynamic core stability exercises into my training routine. These exercises focused on improving core strength and stability while incorporating movement and explosiveness.

One example of a dynamic core stability exercise is the hip shift exercise, where you shift your hips from side to side in an explosive manner. Another example is using a ball for dynamic movements that challenge your core stability.

It's important to progress these exercises over time, gradually increasing the intensity and explosiveness. The key is to ensure that core stability training is not just static but also dynamic, incorporating movement and challenging the core in various ways.

I do think high mileage is important for the 1500 mile. I think the event has changed a lot over the last several years. And you know I think you have to be a super strong 1500 meter runner, like almost more of like a 15 5k guy than 815 guy. You can certainly run fast off of low mileage but I think if you want to be a successful championship miler, you need to have high mileage which can be anywhere from like 70, 80 miles or more.

High mileage is important for the 1500 mile, with 70-80 miles being a good range. Championship milers need to have high mileage in order to be successful.

Is high mileage important for the 1500/mile?

Key to Success in the 1500/mile: High Mileage Matters

Yes, high mileage is important for the 1500 meter event. The nature of the event has evolved significantly in recent years. To excel as a championship miler, it is crucial to possess exceptional strength as a runner, almost resembling a 1500/5k hybrid rather than an 800/1500 specialist. While it is possible to run fast with lower mileage, if the goal is to succeed as a championship miler, it is necessary to incorporate high mileage training. This typically ranges from around 70 to 80 miles or even more.

Hey, Greg. Thank you for the question. And I actually just finished a workout. And I had no coffee this morning. I actually never have coffee in the morning. I think I was just blessed with an amazing amount of energy. But I know coffee has helped a lot of people, but personally, I am not a coffee drinker at all ever. So no, I do not drink coffee in the morning before I run.

No, I do not drink coffee in the morning before I run.

Do you eat or drink coffee before your morning run? If so, how long do you wait before you run?

No morning coffee for this energetic runner

Hey, Greg. Thanks for asking. I just finished a workout and I didn't have any coffee this morning. I actually never have coffee in the morning because I naturally have a lot of energy. While I know coffee can be helpful for many people, I personally don't drink it at all. So, no, I don't have coffee before my morning run.

To motivate distance runners in the latter half of the season when they were in really good shape, I sometimes would interrupt a workout when they were all warmed up and feeling good and tell the slowest runner in that group to run an all out 800 until the other guys, they had to stay with him but they couldn't pass him. Invariably, the slowest runner would run a lifetime best in the 800. And many times, several others in the group would also get lifetime bests. Now they had an appreciation for what kind of shape they were in. They were excited. They were confident. And they we're just looking forward to the next race.

To motivate distance runners in the latter half of the season, I would have the slowest runner in the group run an all-out 800 meter race and the other runners had to stay with him but not pass him. This often resulted in lifetime bests for several of the runners and motivated them to look forward to the next race.

How do you motivate your athletes when they don't think things are going well in training leading up to races, but really, they are?

Unleashing Hidden Potential: A Coach's Sneaky Strategy to Motivate Runners

To motivate athletes who may not realize how well they are performing in training leading up to races, I would employ a specific strategy with distance runners. During a workout when they are warmed up and feeling good, I would interrupt and instruct the slowest runner in the group to run an all-out 800 meters while the others had to stay with him but not pass him. Surprisingly, the slowest runner would often achieve a lifetime best in the 800, and sometimes, other runners in the group would also achieve personal bests. This exercise helped them realize the level of fitness they had attained, boosting their excitement and confidence for the upcoming races. They would eagerly anticipate the next competition with a newfound appreciation for their abilities.