Test Your Limits: The Power of Stepping Outside Your Comfort Zone
As runners, we often settle into a rhythm, training for a specific distance with a laser focus on our goal race. But what happens when circumstances change? What if, instead of mourning the loss of a goal, we pivot and embrace a new challenge? That’s exactly what one of my athletes did this past week, and the results were more than just physical—they were transformational.
This athlete typically trains for the half marathon, a distance that requires a steady blend of endurance and speed. However, when he realized he had a scheduling conflict with his planned race, he didn’t back down—he shifted his mindset. Instead of sulking over a missed opportunity, he decided to test himself in an entirely different way: by running a timed mile on the track.
A New Challenge, A New Perspective
Leading up to this mile time trial, I told him I believed he could run 6:10—a 28-second PR over his last mile attempt from quite some time ago. That was no small feat, but sometimes, belief is the first step in making something happen. With his teammates cheering him on and a fresh goal in front of him, he went out and ran exactly 6:10.
And just like that, everything changed. The conversation shifted from disappointment over a missed race to excitement about breaking six minutes. A new challenge was born, and with it, a new perception of what was possible.
More Than Just Physical Gains
Of course, running a hard mile provides obvious physical benefits. It recruits different muscle fibers, improves leg turnover, and adds an extra element of speed to training. But the real value here? The mental gains.
Breaking the Grind – Training for one distance over and over can become monotonous. Adding a new stimulus, like an all-out mile, injects fun into the process. It was fun for him, fun for me as his coach, and fun for his teammates to watch and support him.
Changing Perception – When you primarily train at half marathon pace, anything faster starts to feel truly “fast.” But after pushing through a one-mile effort at full intensity, suddenly 5K pace—or even tempo pace—doesn’t seem so daunting. This athlete will return to his regular training feeling stronger and more confident.
Reframing Expectations – Before this challenge, he likely didn’t see himself as someone who could flirt with a sub-6:00 mile. Now? He knows he’s close. He’s not just a half marathoner—he’s a fast runner. That shift in self-perception is powerful and will carry over into future training and racing.
The Takeaway: Test Yourself
Every now and then, step outside your typical training zone. If you’re a marathoner, rip a fast 5K. If you focus on the mile, go long for a solid threshold run. Not only will it make you a more well-rounded runner, but it will also keep your training fresh and exciting.
Most importantly, it will change the way you see yourself. And when your perception of your limits expands, your performance will follow.
So go ahead—test your limits. You might surprise yourself.
Live What You Love
~ Coach Dusty
