Hi Reader, It aint half hot mum! As the summer heats up here in Australia, it’s time to adjust your training routine to stay safe and perform at your best. Running in the heat can be challenging and with the right approach, you can continue to enjoy your runs and make the most of these stinking hot days and even use it to our advantage. There are benefits to training in the heat, and used with some key tips, it's not all bad news and sweat drenched sessions! Benefits of Heat Acclimatisation...
20 days ago • 3 min read
Hi Reader, I'm not one to shy away from more contemporary thinking. I previously wrote about the overuse of electrolytes and whether we need to supplement with them, as much as the marketing departments would have us think. Another area I believe can be overhyped is training using heart rate (HR). I am open in my coaching that HR is not a metric I use. But why would I not use this, and what alternatives do you have? As with most things I deal with, it's based on science, not following the...
about 1 month ago • 4 min read
Hi Reader, Nothing new on race day! We've all done it, worn those new running shoes we are keen to try out, or bought that gucci piece of kit at the expo, then suffered for it a few ks into your race. How can you have the best day out and what do we mean by this? How you race - Who's been caught up in the cattle stampede at every race start? Regardless of distance have a pacing plan and stick to it. For road races, through testing and training, you should have a good idea of your goal race...
about 1 month ago • 2 min read
Hi Reader, At a high level, we classify our runs into three buckets: easy runs, hard interval/threshold runs, and the long run. We might mix these up sometimes, for example, including faster threshold running or race-pace efforts in your long run. Today, though, we are going to focus on the long run, probably the most important session for you as a runner. Whether you’re preparing for a marathon, ultramarathon or simply aiming to improve your endurance, understanding the reasons behind the...
about 2 months ago • 5 min read
Hi Reader, We've all heard them, be it from our high school games teacher or the person standing around, commenting on a race, but not taking part. Those old-school pieces of advice or myths that refuse to die. So let's bust a few of them for good, with what all influencers and product marketers hate, science and research! 1. Running Is Bad for Your Knees You can guarantee this comes from someone who has never run in their life. There is no evidence to support this statement. Counter to this...
about 2 months ago • 6 min read
Hi Reader, This weekend I am grabbing a race bib and hitting the start line, as part of a relay team for the Bondi to Manly race. Taper week is always challenging, especially from a mental perspective. How can you make the best of your pre-race week? Understanding Tapering Tapering is the final phase in your running training plan, aimed at reducing stress and optimising your performance for race day. Whether you are tapering for a marathon, 5k race or ultra-marathon, the principles are the...
2 months ago • 2 min read
Hi Reader, Recovery is recovery, it sounds obvious but what do I mean? Look at your recovery from the aspect of time, being short, medium and long-term. Short-term Recovery One of the variables in your training sessions is the recovery time between intervals or hill repeats. Depending on the effort and time of that rep, it could be anything between 30 seconds and several minutes. Use the time to fully recover and be in a position to go again, for the next rep, with the same consistency as the...
2 months ago • 2 min read
Hi Reader, Understanding Optimal Pace: Why Slower Running Enhances Performance As a running coach, I'm fortunate enough to speak to people about running regularly. One of the most common questions is “How can I run faster?” After reviewing training logs and data, the most surprising answer to many is, telling people to slow down. Whilst this sounds counterintuitive, let's dig into the reasons for running slow, the why, the what and as important for you, how slow, should your slow and easy...
3 months ago • 3 min read
Hi Reader, Your Race Year: Planning, Categorizing, and Long-Term Prep You can control a lot more than you think with longer-term planning. Giving yourself as much time as possible and good planning are the keys to having a great day for that race you have had your eye on for a while! Here in Australia, a number of people will have just signed up for UTA, and won't even think of training till the new year, and then wonder why their race turns into a slog fest on the trails. There is a better...
3 months ago • 4 min read