Whether you're lacing up for a quick loop around the block or preparing for your next marathon or ultra, the principles of smart training remain the same. Olympic gold medalist Frank Shorter has distilled decades of running wisdom into ten transformative insights that can help any runner, regardless of experience or pace, to unlock their potential and find greater joy in the sport.

In his book My Marathon, Shorter shares not just the story of his legendary 1972 Olympic victory, but the training philosophy that got him there. These aren't abstract theories from a distant champion, they're practical lessons forged through years of running at the highest level, lessons that apply just as powerfully whether you're chasing a PR or simply discovering the pleasure of consistent movement.

We're proud to share these ten principles as a resource for our entire running community. Study them, experiment with them, and let them guide your own running journey. And if you want to dive deeper into the mind of a true running pioneer, order My Marathon here.

Below, you'll find Shorter's complete framework for running smarter, training more effectively, and developing the mental fortitude that separates those who start from those who finish—and those who finish from those who soar.

  1. Understand "Hard" and "Easy": A runner must realize that hard days must be truly hard and easy days must be truly easy. You must patiently seek out what specific combinations work for your body.
  2. Run with Others: Training with a group or a partner can help get you out the door on days when you might otherwise talk yourself out of running.
  3. Be a Carrier of Positivity: A healthy attitude is contagious. Don’t wait to "catch" it from others; be the one who brings that energy to the run.
  4. Embrace Hills: Shorter famously said, "Hills are speed work in disguise." They build strength and power without the same impact as flat-out sprinting.
  5. Train Where You’re Happy: You will always train best in an environment where you feel most content. Your surroundings and mental state directly impact your physical performance.
  6. Speed Can Be Easier Than Slowness: Mentally, you can actually suffer more going slowly than when you are going fast. A faster race can sometimes feel easier because you are fully "engaged."
  7. Treat Running as a Reward: View the time spent running as a gift or a reward to yourself, rather than a chore or a punishment.
  8. Prioritize Consistency: The more consistent you are over weeks and months, the less you have to rely on every single training run being "perfect."
  9. Set Incremental Goals: Establish goals that are reasonable, attainable, and progressive. Success is built on small, steady wins.
  10. Forget the Last Race: Before you attempt another marathon or major race, you have to let the memory of the last one fade. Your mind shouldn't fully know—or dwell on—the pain that is coming.