Track & Field

Running

Changing one's mindset to be more positive can be a heavy lift. What small steps can someone take today to get the ball rolling?

Unlocking the Power of Positivity: Start with a Gratitude List Today!

Hi, Ed, you are the King of Great questions. Optimism is so important in performance. It actually has a histochemical effect inside of us. So my favorite go-to to build positivity is keeping a gratitude list that is writing down three things. I am grateful for every single day. And the most important rule of gratitude is making sure that every time I acknowledge something I'm grateful for. It's a unique item and soon you start to be looking for the good in your life. And all the irritations and subtle. Vibrations, that get under our skin. Just go to the go to the Wayside because we're looking for the good to power us through our day. Keep up the good work.

My favorite way to build positivity is keeping a gratitude list and writing down three unique things I am grateful for each day. This helps me look for the good in my life, rather than focusing on the irritations or subtle vibrations that could bother me.

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Changing one's mindset to be more positive can be a significant challenge. However, there are small steps that can be taken today to get the ball rolling. One effective strategy is to keep a gratitude list. Each day, write down three unique things that you are grateful for. This practice helps shift your focus towards the positive aspects of your life. As you actively seek out the good, the irritations and negative vibrations tend to fade away. By incorporating this simple habit into your daily routine, you can begin cultivating a more positive mindset. Keep up the good work!

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

Breaking the Runners' Code: The Crucial Mistake You Can't Ignore

The number one mistake that Runners make is that they don't rest. It's so important to just get into bed and catch your z's. That's where all of the recovery and rest or additive process, the adaptation gets underway with the release of human growth hormone and stopping the release of cortisol. That only happens during hardcore sleep. So get into bed and catch some extras. He's also running hard every day continues to break your body down. Honor that. Bye. By getting in some recovery days in between hard efforts, but most importantly, sleep it is.

The biggest mistake runners make is not getting enough rest and recovery, which is essential for the body to repair itself and adapt. Make sure to get plenty of sleep and incorporate rest/recovery days into your running routine.

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The number one mistake I see runners make is not prioritizing rest. Getting enough sleep is crucial for recovery and allowing the body to adapt. During deep sleep, human growth hormone is released, while cortisol production decreases. This is when the body undergoes the necessary processes for recovery and adaptation. It's important to make sure you get enough quality sleep to support your running efforts. Additionally, running hard every day without incorporating recovery days can lead to excessive breakdown of the body. It's essential to honor your body's need for rest and recovery by including rest days in between intense training sessions. But above all, prioritize getting enough sleep.

What is a good distance to run everyday if staying healthy is my sole purpose?

Stay healthy with flexible and exciting daily runs

If staying healthy is your purpose for running everyday, I would say to change it up and it may not have to be. So structured, that Monday is 30 minutes and Tuesday is one hour but but do it on a whim what you have time for, I would suggest doing it the same time of day so that it's part of your routine. But if you had time for 30 minutes, get in a 30-minute hard run. If you have time for an hour-and-a-half, make it your long run for the day and really have fun with it changeup. Your courses and make sure that it stays fresh and exciting so that you stick with it.

Make running a routine, but don't make it too structured. Change up your courses to keep it fresh and exciting, and get in a good run whenever you can, no matter how long or short it is.

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If your sole purpose for running every day is to stay healthy, I would recommend changing up your routine and not sticking to a rigid structure. Instead of assigning specific distances for each day, go with what you have time for and make it part of your routine at the same time each day. If you have 30 minutes available, go for a hard run within that time frame. If you have an hour and a half, make it your long run for the day. Keep it fresh and exciting by varying your routes and courses. The key is to have fun with it and ensure that you stick with your running routine.

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.

What is "success" for you? Has this concept changed through the years?

Success: Pursuing Excellence in Every Role

Ed, what are this? Is such a great question. I actually sat with it for quite a while and reflected on, my first professional coach, the great Jovi Hill, who was my greatest mentor, and he taught me a lot about success, but not just success more, the pursuit of excellence and always trying to excel at something. And I pulled a quote from my Memoir. Let your mind run where I reflect on his lessons and values. He said that, Success was having money Awards. Status Excellence was being living, your values, having them guide, your daily life. Pursue Excellence, coach would say, and success will follow. So, waking up each day and being the best. No matter what hat you're wearing for me. Whether I'm being a mom or a wife, or a dog walker, or a member of my community, whether I'm being an ambassador or an athlete or a teammate showing up and being my Best on those days and really taking the lessons that come and continuing to grow from them day in and day out, that is excellent. And in ultimately success.

Success is having money and awards, but excellence is living your values and having them guide your daily life. Pursue excellence and success will follow by showing up each day and being the best you can be in whatever role you're wearing.

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Success, for me, is a concept that has evolved over the years. I've had the privilege of being mentored by Jovi Hill, my first professional coach, who taught me the importance of pursuing excellence and living by my values. In my memoir, Let Your Mind Run, I reflect on his teachings and share a quote that resonates with me: Success was having money, awards, status. Excellence was living your values, having them guide your daily life.

For me, success is about waking up each day and striving to be the best version of myself, regardless of the role I'm fulfilling. Whether I'm being a mother, a wife, a dog walker, or an active member of my community, I aim to show up and give my best. It's about embracing the lessons that come my way and continuously growing from them. Pursuing excellence in all aspects of life is what ultimately defines success for me.

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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.