Daniels' Running Formula - Proven methods for success in the 800 meters to the marathon

How much do I want to read more? 7/10

I love sport for the parallel you can do in Life. The best coach in sports applies some fine psychology we can all benefit from.
It's interesting the coach puts natural hability first, intrinsect motivation second, in the four main factors for success in running.


For me, the most important ingredient for success was Jack Daniels, so I began one of the greatest relationships of my life.
It is clear that Jack is the greatest mind in running.


I have always tried to emphasize the importance of consistency in training and to produce the greatest benefit from the least amount of training stress, rather than the greatest benefit from the greatest amount of stress.

I am a firm believer that the experience of the journey is much greater than any sense of accomplishment that may be realized at the end of the journey. The people I have met in my years as an athlete and as a coach are far more important to me than are the Olympic and world championship medals I have won.


It certainly is true that a teacher learns more than do the students, and one of the reasons this is so is because the teacher comes in contact with so many students over a lifetime of teaching.

Chapter 1 - The Ingredients of Success

Don’t waste your time wishing for things you don’t have. Do your best with what you do have.

The four basic ingredients of success:

I think of inherent ability as most important because it is something a person is born with; you don’t really have any control over how tall you will be or the design of your cardiovascular system, and some people are just built for running.

Intrinsic motivation reflects a person’s desire. without this ingredient, even a very talented person may not reach true potential.

Opportunity varies a great deal and may depend on something as simple as where you live or how what you want to do is influenced by others around you

direction may involve personal contact with a coach, teacher, or even just something that you read about in a magazine or book.

Inherent Ability

The variation is considerable in terms of anatomical design, but physiologically and biomechanically the better runners have things in common; these may include how far from a joint a muscle tendon is attached and the efficiency of the cardiovascular system, based on heart size and cardiac output.

Because a good deal of what makes a great runner is not outwardly obvious, it is not as easy to see who is designed to be a great distance runner.
there might be two runners on a team who are the same height and same weight, who eat and sleep well, and who follow the same training program, but one beats the other by 30 seconds in a mile race because of unseen physiological or biomechanical (or even psychological) factors.
A factor that can greatly affect performance is how much oxygen the blood is carrying with each liter of blood delivered.
I have seen more than a minute difference in 5K race times associated with relatively small differences in hemoglobin levels.

the person being tested may not be training or may be overweight and not currently capable of demonstrating the ability that lies beneath the surface.

Intrinsic Motivation

The first group of runners are champions.
Those in group two may be best referred to as coach frustrators because the coach sees their ability, but desire is lacking on the part of the athletes.
They should not be yelled at by a coach who wants them to do better. My attitude about dealing with any runner under my wing is to provide an environment in which each runner’s ability and potential will be realized. Coaches need to provide an encouraging environment for their runners.

I have found that runners who are treated with respect and individually rather than as just part of a group of runners will realize constant improvement and find they are often meeting their personal running goals. Each runner needs to be positively recognized for every improvement that is realized. I much prefer concentrating on individual improvement rather than always comparing one runner with how others are doing.

“Why did you take up the sport of running?”

  1. I want to get in shape for another sport.
  2. I got cut from another sport.
  3. Someone pushed me or encouraged me to do it.
  4. I wanted to be a runner.

the fourth answer applies to about 12 percent of those who are pursuing running in our high school system.
kids with natural ability don’t get the chance to be seen running or to realize they have a talent.
running is often used as a punishment.

I focus on is asking my runners to feel the workouts and to feel the same workout getting easier before increasing training stress.

As for those in group three, there are cases of people who were not very good at the high school level who went on to make an Olympic team.
a best high school mile of 4:34, and this runner went on to set a world record in an indoor.
One of my runners couldn’t make the top seven on our team until her junior year of college, but she went on to win seven national collegiate titles the year after she graduated.
The fact that some runners progress rather quickly should not discourage those who are taking longer to progress.

for those runners lacking ability but high in motivation.
I’ll take a team of these any day. They may be frustrated with their performances, but they are fun to have on a team and will usually be very supportive of teammates.
it is often the coach’s job to hold them back so they don’t get hurt instead of letting them do extra training.
A good approach to avoid overtraining is to always stick with the same amount and intensity of training for about four weeks before demanding or taking on more. Let the body adjust to one level of stress before introducing a harder stress.