40 Lessons from a Pro
From Nicklas Rossner:
Lesson #1 Focus on progress, not a single result.
Gold medalists get depressed after the Olympics because they hit the goal—then feel lost. Progress keeps you motivated. Results don’t.
Lesson #2 The more things you track, the more ways you can win.
Track mindset, sleep, how you felt—not just pace and distance.
Lesson #3 Stop dreaming.
Start setting SMART goals: Specific, Measurable, Ambitious, Realistic, Time-based. Don’t say “I want to run faster.” Say “Sub 3:00 marathon on Nov 2 in NYC.”
Lesson #4 Never try new things on race day.
Caffeine ruined my first 10K. Master nutrition, gear, pacing, and mindset before race day.
Lesson #5 Use a plan that fits your life—not someone else’s.
You’re not a robot. Customize your training so it fits your life, not the "perfect" plan. It does not exist.
Lesson #6 Training is like growing bamboo.
Nothing happens for ages. Then it explodes. Progress takes time. Be patient while your roots grow.
Lesson #7 Injuries love impatience.
Follow the 10% rule and build slow. Bricks without dry mortar collapse.
Lesson #8 Same workouts = stalled progress.
Strength, power, mobility, endurance. Mix it up.
Lesson #9 Ignore the interference effect myth
Strength and endurance training do work together. You need both to become your fittest and stay injury-free.
Lesson #10 Leave the watch at home sometimes.
Reconnect with your body. Run free. Experience the world around you.
Lesson #11 Rotate shoes and gear.
Switching stress patterns helps prevent injuries.
Lesson #12 Train and race against stronger athletes.
Getting dropped will teach you more than leading an easy race ever will.
Lesson #13 Add a little more every week.
That’s progressive overload. It’s the cheat code every influencer talks about.
Lesson #14 Follow periodization
Base → Build → Peak → Recover. Training has seasons.
Lesson #15 Injuries are feedback, not failures.
Use the time to fix weaknesses. You’ll come back stronger.
Lesson #16 Master motor control.
Like a gymnast, train every muscle to fire with precision. It’s the secret to true efficiency.
Lesson #17 Set a goal before every workout.
Don’t just go through the motions. Make every session count.
Lesson #18 Protein is your recovery gas tank.
Aim for 1g per lb of body weight per day.
Lesson #19 Eat 1kg of fruits, veggies, and greens per day.
It’ll change everything—energy, recovery, sleep.
Lesson #20 Train at the same time of day as your race.
Your body adapts to time patterns more than you think.
Lesson #21 Race day > Training log.
Don’t compare Strava stats. Compete when it matters.
Lesson #22 Use a heart rate monitor and perceived effort
Don’t rely on just one.
Lesson #23 Motivation follows action.
You don't have to be motivated to take action. You take action to get motivated. Take the first step—even when you don’t feel like it.
Lesson #24 Elite athletes don't have something you don't.
They lack something others have: An off switch. They’re absurdly consistent. Boring? Maybe. But it works.
Lesson #25 Master the basics before chasing hacks.
Dial in training, diet, sleep. That’s 99% of the game.
Lesson #26 Rest is part of training.
If you feel off, adjust. Skipping recovery leads to breakdown.
Lesson #27 Training is only one stressor.
But so is work, life, family. Your body does not live in a vacuum. Stress is stress. You don't recover from training by working 12 extra hours.
Lesson #28 Want to lose fat? Weigh yourself daily.
Simple tracking = simple adjustments.
Lesson #29 Balance training matters.
Can’t find time? Stand on a balance board while brushing your teeth.
Lesson #30 Hard intervals train your mind as much as your body.
Push through. It gets easier.
Lesson #31 Appreciate Your Abilities
You don’t realize how lucky you are to train—until you can’t. Appreciate it.
Lesson #32 Set massive goals even if you don’t hit them.
Aiming high beats wondering “what if?”
Lesson #33 Meditate
Before the World Champs in 2018, I meditated for the first time. It was the best race of my career. I’ve done it ever since.
Lesson #34 Be grateful, but never satisfied.
Write down what you’re grateful for everyday, then ask: What’s next?
Lesson #35 Be an outlier.
Great athletes figure out where they are outliers—and lean into it. Experiment and find what works for you.
Lesson #36 Always bring running shoes when you travel.
It’s the best way to explore the world.
Lesson #37 To lose fat: walk more + eat slightly less.
No magic required.
Lesson #38 To build strength: lift heavy, low reps, long rests.
Something like 5x5 with a 3 minute rest
Lesson #39 To build muscle: ~10 sets/muscle/week, close to failure.
Use compound exercises like squats and deadlifts. Remember to do one-sided work as well.
Lesson #40 To build power: focus on fast, explosive reps with full rest.
Technique over everything. Then watch how your running transforms.
