Steve Magness
Performance coach/author; posts research-backed commentary on training, self-talk, psychology, and endurance performance.
Treat Interval Training Like Art: Innovate With Every Variable
Proper interval training is like being an artist. You have all of these variables (speed, recovery, rep length, set length, pacing, etc.) and each twist, changes the stimulus a bit. You can do 100m repeats that work on speed or aerobic endurance. Be an artist, get innovative.
Norway Lets Kids Play, Not Compete, for Success
The key to Norway's sporting success?� "It takes everything we do in the US and does the opposite. We treat child athletes like budding professionals, prodigies train like the pros they look up to. In Norway, they let kids be...
Stop Overworking the Easy, Prioritize Deep Work
Novice runners tend to go too hard on the easy days and too easy on the hard days. Same thing occurs in the office. We spend too much time, energy and effort on emails, meetings, etc. We don't block off enough...
5 Steps to Boost Lactate Threshold Effectively
What's the best way to improve the lactate threshold? When's it best to push or pull it up? I give you my 5 steps to improving LT in my latest deep dive video. Link below:
Stop Hovering: Overprotective Parenting Fuels Youth Mental Health Crisis
We've got a youth mental health epidemic. Part of the reason? Without being aware of it, adults are training kids to have hypersensitive threat alarms, without the tools or resources to handle any sort of challenge. The consequences are dire: https://thegrowtheq.com/stop-hovering-and-let-kids-play-their-mental-health-depends-on-it/
Even Elite Athletes Enjoy Junk—Set Realistic Diet Expectations
People have this concept that elite athletes must have perfect diets. Nope. They indulge in desserts and junk just like the rest of us. It's important to not set the bar to levels that even the most dedicated can't hold...
Why Peptide Enthusiasts Fear Tested Vaccines
Can someone explain to me why many of the same folks who love experimenting with peptides (i.e. little to no rigorous safety data) are terrified of vaccines and other drugs that have testing... How does someone square that circle?
Master the Basics Before Chasing Shiny Shortcuts
For elite performers, it makes some sense to chase the shiny objects, the minutia that may not actually help. For the masses, it doesn't. Elites have already tapped out the stuff that makes 99% of the difference. The masses...
Detach Identity From Your Work to Avoid Self‑failure
Separate your identity from what you do When you tie your identity too closely to what you do, anytime you fail at that thing, you will take it as a failure of your true self. It won’t be that I failed...
Make Feedback Stickier: Calm, Direct, Timed, Expectation‑Aware
Criticism is sticky. When we get criticized, we often can't let it go. How to give better feedback 1. Turn down the alarm 2. Stop Feedback sandwiches 3. There’s a sensitive window. 4. Our expectations impact our interpretation.
NYT Bestseller List: Small Sales, Big Misconceptions
This is getting a lot of pub. Let's explain why the NYT bestseller is confusing... The NYT list tracks 1 week of sales (and it's subjective not entirely based on sales data.) What it takes to make that list varies based...
Mind Over Doubt: Bannister’s Coach Saved History
The 1st sub 4 mile almost didn't happen. Bannister wanted to call off the attempt. His coach saw him full of doubts and asked one question: “If you forego this chance, would you ever forgive yourself for the rest of your life?...
Hip Extension Drives Knee Lift; Stop Forcing Knees
Lift your knees is a poor running form cue. Knee lift is mostly passive. It’s a result of a quality push into the ground. During hip extension it’s as if you are stretching the sling shot. Trying to actively lift your knees...
Build Foundations, Flow Naturally, Progress Logically, Stay Consistent, Personalize Training
The 5 Rules of Training: 1. The boring stuff is your foundation 2. Let it Come, Don’t Force it. 3. Take the Next Logical Step 4. You lose what you don’t train 5. Train the individual, not the system.
Debunking Electrolyte, Gel, and Dehydration Myths
Do electrolytes make you cramp? Do you need gels during a half-marathon? How much dehydration impairs performance? I tackle fueling and hydration myths and reality on my new YouTube Video. Link below:
Criticism Sticks, Praise Fades: Deliver Feedback Deliberately
Criticism is sticky. Praise isn't. Our brains hold on to critiques. What that means: We need to be very deliberate and intentional in how we deliver it. Four research backed ways to do so better: https://thegrowtheq.com/what-makes-criticism-so-sticky/
Stiffness Boosts Running Economy: Flexibility Not Required
Many elite distance runners have horrible flexibility. They can't come close to touching their toes. Why? A stiff spring can be beneficial. Some research found the worse you do in the sit and reach test, the better your running economy.
Run More Miles: Faster Marathoners Triple Training Volume
What matters in training for marathoners New analysis of 100k+ runners Faster runners: -Accumulated 3x the volume of slower runners -Had proportionally more easy running than higher intensities. As my HS coach told me years ago, step 1 is figuring out how...