by Dana Cavalea September 18, 2017




Bold Statement. YES.

I am sure you are all realizing that I speak with a lot of people on a day to day basis. Many of them inspire this daily blog so I can create and deliver relevant content to your day to day living.

Last week I was teaching a seminar and a trainer came up to me with a very serious question.


How do I run faster and longer, becoming more efficient when I run my 20+ mile Races and Spartan Races?

I told him it is all in his mind!

What do I mean by this?

When it comes to endurance training, a calm mind is essential in your being able to create maximal efficiency for yourself. 

Think of your goal as being in a meditative trance/ yoga induced shavasana pose (laying on your back totally relaxed) while you are engaging in your "challenging" activity.

Whether you are running outside or on a treadmill, hiking a large mountain or walking long distances, if you can keep your mind quiet and calm, and yourself free from tightening up to cover the distances, you can WIN.


This is the opposite of the typical, "FIRE ME UP" thought process that many think they need to execute.

So when you are CHALLENGING yourself in anything, the objective is to quiet the noice, limit the stress and tension, and then execute on the task with a peaceful mind. 

This similar to the Bruce Lee Quote:

Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash.

I teach our athletes this by having them focus on LONG TEMPO BREATHING.. 4 to 5 Seconds IN, 4-5 Second Hold, 4-5 Second Exhales... during activity. 

The natural tendency will be to tighten up and hold your breath- this is the opposite of what we want. Slow, long flowing breathes are the key. 

Give this a try on your next run. I know this seems simple, but try it when your heart rate is accelerated and your have another 10 miles to go or a large obstacle in front of you.

A quiet mind is a winners mind......

PS. Most of the high performing athletes and CEOs I work with.. live most of their non working life in silence.. minimal tech, just living enjoying rest and relaxation, conversation and the peacefulness of their properties.

Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

2 Responses

Mr Alex
Mr Alex

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