In this podcast episode, Coach TJ and Zoe discuss their favorite lessons from the Olympics, common questions from coaches, and a study on the differences between elite and non-elite trail runners. They highlight the importance of mental toughness and addressing mental health concerns in athletes, using examples from Simone Biles and Noah Lyles. They also discuss the mindset of champion athletes like Katie Ledecky, who focus on the process of improvement rather than just the outcome. In the second part of the episode, they answer frequently asked questions about stretching before running, running frequency, choosing running shoes, training volume, and rest days. In this conversation, Zoe discusses the importance of rest days for athletes, the benefits of strength training for runners, the role of cross-training in a training program, the significance of power hiking during runs, and the key factors that differentiate elite runners from amateurs. The main takeaways include the need for rest days to replenish glycogen stores and provide mental rest, the recommendation for all runners to incorporate strength training into their routine, the importance of strategic and individualized strength training programs, the benefits of low-impact cross-training activities, the value of power hiking during uphill sections, and the key factors that contribute to the success of elite runners, including training volume and biomechanical efficiency.