The ultramarathon legend who ran 350 miles nonstop says the key to doing hard things is simpler than most people think

Dean Karnazes holds the world record for the longest distance a human has ever run nonstop. His advice for pushing through hardship is simpler than most people think. When the pain becomes unbearable, Karnazes insists on keeping moving, even if it means walking. For over three decades, scientists have studied what sets apart those who can endure extraordinary demands from the average person.

Is it genetics? VO₂ max? Pain tolerance? Mental toughness? Karnazes, through his own experiences, provides a remarkable case study. He has completed 50 marathons in 50 states in 50 consecutive days, traversed Death Valley during the summer heat, and in 2005 set the record for the longest nonstop run - running 350 miles in 80 hours and 44 minutes.

Even that seemingly monumental feat was not enough for Karnazes; he had hoped to run 500 miles, but this world record still stands 21 years later. After years of ultrarunning, Karnazes has found that doing hard things boils down to a few simple habits that anyone can adopt. First, he advises against making winning the ultimate goal.

He has raced extensively worldwide but has never raced for the podium. Rather, he describes racing as an adventure, both inner and outer, and he defines success as being the best version of himself on race day. The podium is just a bonus. This mindset has kept him motivated through hundreds of marathons and ultramarathons. Another key principle Karnazes promotes is to redefine what success means to you.

When someone asks him for advice, he suggests setting a finish line goal rather than focusing on time or pace. He encourages newcomers to think, "I want to reach the finish line before the cutoff." This approach has a way of changing how individuals perceive their limits. Karnazes believes it proves that they are stronger than they think, allowing them to surpass their perceived boundaries.

The third piece of advice Karnazes offers is to keep moving, even if it's at a slower pace if necessary. During his 350-mile run, he admits to hallucinating after nearly three days without sleep. Despite the altered state of mind, he kept running. He imparts this wisdom to aspiring ultrarunners who fear they will reach a point where the pain becomes too overwhelming: "You walk if you have to. You slow down, you push through the pain, and you come out the other side, and you're rejuvenated."