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

Courtesy of Dean Karnazes Dean Karnazes holds the world record for the longest distance a human has ever run nonstop.

His advice for going farther than you think you can: redefine success before the race begins.

When the pain hits, Karnazes says there’s one rule: keep moving — even if you have to walk.

For decades, scientists have tried to understand what separates people capable of extraordinary endurance from everyone else.

Is it genetics? VO₂ max? Pain tolerance? Mental toughness? Dean Karnazes has spent more than 30 years giving them a remarkable case study.

He's run 50 marathons in 50 states in 50 consecutive days, crossed Death Valley in the middle of summer , and in 2005 set the record for the longest nonstop run — covering 350 miles in 80 hours and 44 minutes.

Even that wasn't enough.

"I actually made it 350 miles, which was somewhat of a letdown because I thought maybe I could run 500 miles," Karnazes told me.

"That was kind of the ultimate goal." His world record still stands today, 21 years later.

After decades of ultrarunning , Karnazes says he's learned that doing hard things comes down to a handful of simple habits that anyone can practice.

Don't make winning the goal Dean Karnazes has traveled the world, running ultramarathons for more than 30 years.

Courtesy of Dean Karnazes Karnazes has finished on the podium plenty of times, but he says that's never been what pulled him to the starting line.

"I do it for the adventure," he said.

"Both the inner and the outer adventure.