Olympic Coach Reveals the ONE Thing Most Athletes Get Wrong | Stuart McMillan
Rich Roll
May 19, 2025
Mindsip insights from this episode:
Balance all aspects of health for peak performance
Peak performance and well-being come from balancing five key areas: training, recovery (like sleep), nutrition, mental resilience, and social support. Over-focusing on one area can throw the whole system off. Aim to be 'pretty good' in all areas rather than perfect in just one.
Foster curiosity to enhance lifelong health and performance
Staying curious—always asking questions and trying new things—is one of the most important habits for lifelong health and performance. Whether you’re an athlete, a coach, or just someone who wants to feel better, curiosity helps you keep learning and adapting.
Explore diverse movements for long-term health and adaptability
Long-term health and wellness comes from being able to move your body in lots of different ways, not just sticking to one exercise. As we age, we often lose this freedom, but doing a variety of movements helps keep us adaptable and healthy. Don’t let routine or the fitness industry limit how you move—explore and play.
Maintain sprinting ability to enhance vitality and health
The ability to sprint, even just once in a while, is a great sign of overall health and vitality. You don’t have to be a sprinter, but keeping the capacity to run fast means your body is coordinated, strong, and adaptable. Most people lose this skill early in life, so working to maintain it can keep you feeling young.
Incorporate skipping to enhance movement quality
Skipping is a simple, natural movement that helps improve coordination between the ankle, knee, and hip. It’s an easy way for anyone to start training their body for more explosive, healthy movement without needing special drills or equipment. Try adding skipping to your warm-ups or runs to boost your overall movement quality.
Prioritize quality in movement for better results and injury prevention
It’s not just about how much you move, but how well you move. Paying attention to the quality of your movements—whether it’s running, lifting, or even walking—can lead to better results and fewer injuries. Slow down and focus on doing things with good form, not just getting them done.
Incorporate speed work to enhance running efficiency
Even if you’re an endurance athlete or just enjoy jogging, adding a little bit of speed work can make you more efficient and economical at all paces. You don’t need to do much—just a few short sprints with full recovery can improve your running economy and keep your body sharp.
Progress gradually to prevent injury during speed training
If you haven't sprinted or pushed your speed in a long time, don't try to go all-out right away. Gradually increase your speed over several sessions, just like you would slowly add weight in the gym. This helps your body adapt safely and lowers the risk of injury.
Prioritize technique to enhance performance and prevent injuries
Small improvements in how you move—your technique—can lead to big gains in performance and health, especially as you get older. Don’t ignore technique, even if you’re just running for fun or fitness. Being aware of how your body moves can help prevent injuries and make exercise more enjoyable.
Let technology support your movement awareness
Tools like video analysis, apps, and wearables can help you understand and improve your movement, but don’t let them replace your own awareness and intuition. Use gadgets as a support, but listen to your body and focus on how you feel when you move.
Collaborate with coaches to unlock your unique potential
The best coaches don’t just give orders—they work together with athletes to figure out what makes them unique and how to bring out their best. This approach leads to better results and a more enjoyable experience, whether you're a casual exerciser or a pro.
Enhance hip extension with single-leg exercises and reverse lunges
Having a strong and mobile hip extension pattern—how well you can move your leg behind you—is key for good walking, running, and sprinting. Try more single-leg exercises and reverse lunges in your workouts to improve this important movement.
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