The �Complete Runner’s �Success Formula�
OXC 2023
Success�Where do you begin?��So many letters.�So much to consider!
Your Success Formula
(NP + T) – R = P
Simpler, please!
Your Success Formula
Begin with your: Natural Potential (NP)
Add your: Training (T)
Subtract: Resistance (R)
You get your: Performance (P)
(NP + T) – R = P
Natural Potential
Training Elements
Desire / ambition
Commitment and follow through
Duration
Volume and intensity
Effectiveness
Zone based training
Nutrition and hydration
Sleep
Strength, mobility and flexibility
Running and racing “smarts”
Resistance Things that adversely impact performance
Other priorities for your time, like academics
Weather (wind, rain, temperature)
Surface (grass, hills, mud)
Health and injuries
Poor motivation or attitude
Training gaps
Poor training habits (e.g., training the wrong zone)
Nutrition, hydration and sleep deficits
Stress
So….what is
generally, or largely, within your control?
Natural Potential
Not Within Your Control
Genetics, muscle type
Age
Development stage
Height
Weight
Within Your Control
Not much
Training Elements
Not Within Your Control
Not much
Within Your Control
Ambition, commitment
Duration, volume, intensity
Zone-based work, effectiveness
Nutrition, hydration
Sleep
Strength, mobility, flexibility
Running and racing smarts
Resistance
Not Within Your Control
Weather
Surface
Other Priorities
Some injuries and health
Within Your Control
Poor motivation / attitude
Training gaps
Poor training habits
Sleep, nutrition and hydration deficits
Some injuries and health
Some stress
Bottom Line
You are generally, or largely, in control of many factors that lead to your success
Focus on these and don’t sweat the ones you have no control over
Running Training Success
Over a sustained period, consistently completing training (runs, reps, intervals, drills) as close as possible to the way it was designed to be done
Winning the workout is the mark of
The Complete Runner
Non-Running Training Success
Over a sustained period, consistently getting the proper sleep, nutrition, hydration, and strength and mobility work
These are essential elements for
The Complete Runner
Racing Success
Achieving the best possible outcomes under racing conditions and circumstances
Times are of secondary importance to
The Complete Runner
Ability is what you are capable of doing
Motivation determines what you do
Attitude determines how well you do it
The Complete Runner
Focus your attitude on what you can control, and you will be successful!
Questions?