I put together a free guide: How to Design Better Workouts.
Filled with insights on writing creative workouts that get the right stimulus for the desired adaptation.
Grab a copy for free: thegrowtheq.ck.page/c51b8637db
As a parent or coach, the hardest moments come when you clearly see someone’s potential, yet they can't. You can’t force motivation—but you can plant seeds.
Here's what to do about it:
thegrowtheq.com/you-cant-fo...
The hardest part of my morning run is often just getting out the door.
Once you're out the door, the rest often takes care of itself.
Just get going. Take the first step.
Alan Webb ran 20x400 with his last one in 50.1, he took the next day off.
Often, when you reach a new performance level, it's not a signal to press forward, it's a signal to back off.
When I started running, I asked my coach how to get better.
He said: show up to every practice
I got better. I asked again:
"Run on the weekends when we don't practice"
I got better
Showing up consistently is step 1 in any pursuit
Don't overcomplicate it when getting going
Most people don't understand running.
It's why a non-runner will be more impressed by someone who jogged a 4 hour marathon than a kid who ran a 14 minute 5k
In the sport, we obsess over what "fast" is, grading and judging ourselves
Outside of it...no one has any freaking clue
I'm not impressed by the "I did this marathon on no training" folks.
To me, that sends an opposite signal:
1. You self-sabotaged so you had an out handy. You didn't risk seeing what you could do.
2. The prep is the meaningful part. You didn't have the discipline to do it.
Tip for novice runners: You do not need to carry/drink water on most of your runs.
As long as you're hydrated going in, you'll be fine. You don't need water on a 60min run.
Save lugging around hydration stuff for long runs.
My brand NEW coaching guide is here.
These are the rules and tools I've used for over a decade of working with some of the best athletes in the world.
Get your free copy here:
thegrowtheq.ck.page/a8e6db29f7
The best athletes are self-aware.
They aren't driven by a compulsion to run. They have a love for it. If you love it, you know that it'll be there when you come back to it.
As a parent or coach, the hardest moments come when you clearly see someone’s potential, yet they can't. You can’t force motivation—but you can plant seeds.
Here's what to do about it:
thegrowtheq.com/you-cant-fo...
When it gets tough, don’t fight, relax.
Watch the best runners at the end of a race. The pressure is on, fatigue is unbearable, the temptation to tense up is there. But they didn’t fight it. They relax.
Fighting, trying too hard, often backfires. Relax.
A reminder that Olympians are humans, with the same anxieties, doubts, fears, & insecurities that we all have.
They can do extraordinary things. But they aren't superhuman. Lots of love and empathy for people who enter the arena and give themselves a shot, no matter the outcome
Want to learn about the science of training?
I created a 9-day e-course to go deep on what actually matters. It's designed to teach you what works in the real world, not on social media. And.... it is FREE!
Sign up today: thegrowtheq.kit.com/6e02d7303f
As a parent or coach, the hardest moments come when you clearly see someone’s potential, yet they can't. You can’t force motivation—but you can plant seeds.
Here's what to do about it:
thegrowtheq.com/you-cant-fo...
A study found a 60% reduction in Alzheimer's risk for people who did at least 4 of the following:
-150+ min of exercise
-Didn't smoke
-Didn't drink heavily
-Ate a Mediterranean-style diet
-Regularly engaged in cognitively stimulating activities (reading, playing games, etc.)
We've got a mental health problem in college athletics.
More access to mental health resources is very much needed.
But, let's fix the problem. The college system is broken.
Its incentives don't align with the health and well-being of anyone involved.
What I've noticed from being out of shape after a long injury:
1. My mind is ready to quit at the first hint of pain
2. I can't judge paces accurately
3. My breathing is out of sync
All normal. A reminder that the mental side detrains as well as physical.
It’s not that elite runners don’t feel pain and discomfort during their hard workouts, it’s just that they react differently.
They don't freak out, see it as an enemy to combat. They navigate through it.
If you use exercise as punishment, you are just teaching your athletes to hate exercise.
It's lazy. It shifts the athlete to avoidance motivation.
And research shows such a style actually leads to worse discipline.
So let's just stop.
The #1 factor determining whether a training program will work or not is belief. If you don’t have buy-in, even if the training is perfect, it’s not going to work.
FYI: I created a 10 day video course to explain the science of training.
Everything from Lactate Threshold, Zone 2, Intervals, and what it actually means in your training.
All for free. Check it out: thegrowtheq.kit.com/6e02d7303f
The Little League World Series started in 1947.
Since then, thousands of the best youth baseball players from across the world have played in it.
Only 64 have made major league baseball.
Youth stars seldom make adult stars
Stop worrying about your 12 years olds 'success'
As a parent or coach, the hardest moments come when you clearly see someone’s potential, yet they can't. You can’t force motivation—but you can plant seeds.
Here's what to do about it:
thegrowtheq.com/you-cant-fo...
In the 1950s, over 90% of toddlers were potty trained by 18 months.
Today, that number is about 4%.
Why? One reason: disposable diapers block the signals that help us learn.
This isn't just about potty training. We block signals with comfort everywhere.
stevemagness.substack.com/p/the-hidden...
One of the biggest mistakes that leads to burnout: Letting work bleed into the rest of your life.
As a result, we can never mentally recover and be present in other parts of life.
You need to be able to transition, to flip the switch from work to life.
Find ways to transition
How should you Taper or Peak?
Why the research doesn't align with what actual elite runners do...the difference between tapering and sharpening, and so much more.
A new video deep dive: www.youtube.com/watch?v=qFwS...
Just a reminder, a solid distance runner can out sprint 99.9% of gym bros.
People don’t understand speed. They don’t understand running.
They think because you run far, you aren’t fast.
We all face pressure. We all need resilience.
We need to develop our mental game. It's hard to do.
That's why I created a FREE 14 day course on mental toughness.
A new video every day explaining a key concept that helps you master the inner game: thegrowtheq.kit.com/978cd6a31d
As a parent or coach, the hardest moments come when you clearly see someone’s potential, yet they can't. You can’t force motivation—but you can plant seeds.
Here's what to do about it:
thegrowtheq.com/you-cant-fo...