Do you want to be a great runner? Do you want to perform at your best? In Malcom Gladwell's best-selling book, Outliers - The Story of Success, we are introduced to the 10,000 hour rule. Gladwell explains that we can become an expert at something if we do it for 10,000 hours. This is based on research done by clinical psychologist, Anders Ericsson. Anders expands on this theory by saying that the 10,000 hours must be done with deliberate practice. TRN's East Coast Executive Producer, Andy Jones-Wilkins joins The Nation with Magdalena Boulet discuss the idea of deliberate practice and how we can become much better by following its simple rules:

• Set good goals
• Break things down to simple movements and practice them with purpose
• Push yourself out of your comfort zone
• Get feedback

AJW's article on Deliberate Practice

Anders Ericsson's book, Peak: Secrets from the New Science of Expertise

Great podcast: Freakenomics - How to Become Great at Just About Anything