Train Smarter | Run Faster | Stay Healthy
Train Smarter | Run Faster | Stay Healthy
What’s a Tempo Sandwich? Since we are talking about threshold mistakes let’s get into a certain type of workout that I love. This is exactly what it sounds like—a run where the tough part is wedged between two easier sections. […]
You’re probably skipping… skipping. Yes, that really fun thing you would do when you were four years old to travel around your tiny world. And skipping… skipping is why your strides feel awkward, your form drills break you, and your […]
Why Your 10K Time Is So Much Slower Than It Should Be Most runners crush the 5K… but their 10K time? It looks way slower than it should. You feel fit, you’ve nailed parkrun… then you double the distance, and […]
I proved every fitness guru wrong—and gained 8 pounds (4kg) of muscle while training and running almost every single day. Four months. Built muscle. Lost 17 pounds (8kg) of fat. No bulk. No cut. Just innovative, boring, consistent training. Here’s […]
A runner I coach texted questions at me like lasers in a video game: He sounded curious yet slightly concerned. He wanted a number and certainty. But what I really heard was that he was over-engineering his training. Good training […]
Do everything at 75% volume but 100% intensity Imagine this: You wake up to a 5 x 1k reps interval session on the calendar. You feel like 💩, and you have that “I can’t do this workout. Not today” feeling […]
Ever notice some runs feel 10% harder than they should – same pace, same effort, but you’re just… sluggish? Your plastic water bottle might be part of the problem. Whether you realize it or not, you’re probably drinking chemicals that […]
Most runners obsess over the output; time, pace, and their cadence but they completely ignore the input that drives all of it. It’s like polishing the dashboard on your car and expecting it to drive faster without touching the engine. […]
The “I’m Fine” Injury A guy I coach, Brenton, was coming back from a 4-week break after 10 months of training for 3 marathons. He’d run 80km (50 mile) weeks before, no problem. So when he jumped back to 70km […]
If you’ve been running long enough, you’ve probably heard someone throw around “lactate threshold” like it’s the holy grail of training metrics. And honestly? They’re not wrong. Your threshold is your sustainable running ceiling; the maximum pace you can hold […]
You’ve put in the work. Your aerobic base is solid, you’re crushing hill sprints, and that race distance is starting to feel within reach. Then it hits: a nagging, weird ache on the outside of your knee that sometimes creeps […]
My VO2 max dropped. And honestly? I couldn’t care less, as I’m running faster than I ever have in my entire life. See, I walked into the lab a few months ago for my second VO2 max test in seven […]
There’s a part of me that runs—not for fitness, but for rhythm, for grounding, for remembering who the heck I am when life starts feeling like a browser with too many tabs open. I landed in Ethiopia carrying more tension […]
Strides are one of the most searched running terms online… but still, 90% of runners either skip them or do them wrong. You already have the speed. You just haven’t trained your body, or brain, to use it properly. For […]
Want to be stronger at the end of your races? Do this instead of getting a new shoes that you probably don’t need. What is it? A savage little twist on the side plank. One leg up on a bench, […]
I just caught up in real life with a long-time good friend — Chris Tubbs, aka Iron Clydesdale. He’s not one of those “soft people don’t do hard things” hype bros on the internet. He walks the walk: Cancer survivor, […]
The what, why, when and how of tempo runs. Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). […]
Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not […]
Low heart rate training, Easy running and zone 2 efforts… If you’ve touched distance running YouTube or listened to a health and fitness optimisation podcast lately, you’ve heard about it. It’s everywhere. But then I listened to a podcast that […]
You train hard. VO2 max Tuesdays. Hill sprints. Long runs. You’ve been doing this for years. And yeah, your heel’s been a little cranky in the morning; that first step outta bed feels like stepping on a Lego. You chalk […]
Back in the late ‘90s, when I started running, nobody taught me how to breathe. Not really. I’d be out there, mid-race, legs feeling fine. But my lungs were a mess. I remember wondering: Why do I feel like I’m […]
We always wait to deload when we’re already broken. That’s like putting a parachute on after you’ve already hit the ground. I used to train seven days a week — not just walking around, like, actual training with a minimum […]
I finished half marathon #8 of 10 on my journey to get 1% better each year by doing a half marathon 1% better each year. This year was an interesting one because I had a few life circumstances get in […]
In this episode, I’m going to show you why fancy gear matters—but at the same time, why it’s usually overrated. What You’ll Learn Stick around, because by the end of this video, you’ll know exactly which gear is worth your […]
This is what the Maffetone Method says about my aerobic threshold: keep your heart rate under 137 beats per minute (180 minus your age). And this is what my lab test said: my lactate threshold doesn’t even start until 166 […]
You did it. You finished Couch to 5K. Maybe even a half or full marathon. You’re finally calling yourself a runner. And then, out of nowhere, your knee starts yelling at you. Stairs hurt. Sitting hurts. Running feels like someone’s […]
I did something most runners never do… I strength trained so dang well that I injured myself. Yeah, I know. Most runners avoid strength. I went all in. Squats, calf raises, lots of light reps, lots of heavy reps, you […]
When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips. But the reality, for most of us, is a bit more like this: Hunched shoulders. […]
I missed a marathon I never planned to run… and it messed with my head more than it should’ve. And that’s the weird part. I wasn’t training for it, I didn’t have a bib, and I didn’t even want to […]
Most runners think nutrition is about eating ‘healthy.’ But here’s the truth—what works in the gym doesn’t always work for the long run. Today, we’re talking macros, supplements, and why eating more might actually make you faster. Listen to audio […]
Last week, my smartwatch flashed a number at me that made me pause mid-coffee sip: “Your VO₂ Max has decreased.” I laughed. I’ve been running more, eating cleaner, and finally getting my sleep in order, yet here was this digital […]
Ever feel like you’re pushing as hard as you can and still not breaking through? Like you’re grinding out the miles, hitting your workouts, checking all the boxes—and yet your progress feels stuck? Here’s something most runners overlook: it’s not […]
This is a re-post from one of my favorite health and fitness authors, Mark Sisson. He was a pro triathlete and marathoner in the ’80s and ’90s and did things very wrong and learned a lot. So much so that […]
If you’re a runner who’s ever felt the sting of a race that didn’t go as planned, you’re not alone. Maybe you trained hard but still hit the wall at mile 20. Or maybe you started too fast, choked on […]
Recently, I thought I had the 5K figured out: mostly aerobic, a dash of speed, nothing fancy. But after a conversation with coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands—I realized I was leaving a huge part […]
I used to think supplements were just expensive placebo pills for people who’d rather pop capsules than put in the work. Then I started digging into the actual research behind performance nutrition, and my perspective shifted completely. Turns out, there’s […]
Every Tuesday, like clockwork, I used to lace up my shoes and hammer out a tempo run at what I thought was threshold pace. I’d come home gassed, legs toast, ego high, and results… flatlined. Three days later, I’d still […]
If your running sucks, it might be because you’re weak AF… just kidding, not really. Look, we all want to be better runners. To run faster for longer and feel like we’re cruising while everyone is huddled over a trash […]
You don’t need new shoes or a new watch to ‘fix your form’ overnight. You just need to stop overstriding. I used to think I needed longer strides to run faster. Then I filmed myself and saw the truth: I […]
Supra and Sub Threshold Run Training Elite marathoners don’t just cruise at one pace like your treadmill or easy waterway flat run. They surge, they slow and they play tactical pacing mind games. Same goes for you — weather gets […]
Energy gels are magical… until they wreck your gut. Hydration is essential… until it starts working against you. Today, we’re untangling one of the biggest nutrition myths runners fall for—and showing you how to fuel smarter on the run. Listen […]
You’ve mastered the zone two shuffle. You’ve gasped through VO₂ max intervals. But there’s a sweet spot sitting right between the two; a no-man’s land that most runners ignore. It’s called lactate threshold, and if you’re not training it, you’re […]
What if the best way to PR was to start slower, not faster? You don’t win your half marathon in the first 5K—you survive it. In this episode, I coached Brandon through his real race plan to run a smart, […]
You might’ve seen pro golfer Scottie Scheffler’s press conference after winning the British Open. He straight-up said, “What’s the point? I love this stuff, but you win; it’s great for two minutes, and then you’re like… WTF do I do […]
The Run Is the Easy Part The actual run? 30 minutes. Maybe 32 if I’m feeling wild. But the whole event? Easily 75. Every… damn… time. Because running isn’t just running. It’s: Then you run. And that’s the easy part. […]
Banana. Some call it the perfect pre-run food. Then there’s the energy gel – basically candy for runners, but with a $3 USD price tag. But Here’s the thing: Most running nutrition advice is either way too complicated or just […]
I used to think treadmill workouts were for soft runners. Like, yeah cool, enjoy your tiny fan and Spotify playlist while I’m out here getting blasted by headwinds and thinking I’m hard. Then I watched an Olympic gold medalist do […]
Last month, I stood at the starting line of my marathon feeling totally cooked! I’d spent months piling on volume, chasing that elusive perfect training cycle, convinced that more was always better. By race day, my legs felt like concrete, […]
Something that I’ve always wondered is how effective a specific cross-training activity is at maintaining or even improving run fitness. After years of being a triathlete and conducting extensive research, I’ve developed what I believe is the best guide to […]
Before I started my daily meditation practice in 2013, I used to be the person who would say, “I run and cycle, I don’t need to meditate”. Damn, the 20 years ago Daren was very VERY wrong. Here are the […]
Ever notice how the loudest voices online are the ones doing the least? The real pros? They’re quietly stacking days, not followers. There’s something weirdly comforting about these Steve Magness Instagram posts (which I think are excerpts from his latest […]
I used to be a mid-run-pee type of runner. And even worse, I was a just-before-the-start-line-pee-and-panic type endurance athlete. I have a very clear memory, early on in 2007, of me running my first half marathon and frantically scanning for […]
You ever wake up, lace up your shoes, and just go, hoping momentum will kick in and your body will somehow catch up? Listen to audio podcast below on your next run or watch the video above to learn more […]
I spent six months religiously training in zone two, convinced I’d found the marathon cheat code. Heart rate capped at 161 BPM, endless slow miles, building what everyone calls “the aerobic engine.” Then I lined up in Ballarat, Australia ready […]
I was standing in the kitchen, waiting for the microwave to finish my lunch, when it hit me. “I wear my running shoes all the time—but I only log the runs. What about everything else — Errands, gym time, and […]
The moment my partner said, “I kind of want to do Hyrox,” I opened a blank doc and drew a Venn diagram. Hyrox SZN is approaching here in Sydney so it’s fitting I did this. I haven’t done Hyrox, but […]
If Elon Musk can build Neuralink—a device that might let us upload our memories—why can’t Garmin figure out I’m just doing an easy run? Seriously. In this episode, I’m breaking down two big ideas that could revolutionize running AI and […]
It’s so obvious, but I never did it until a few months ago. “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” – Blaise Pascal, 17th-century French mathematician, physicist, and philosopher. There are a […]
Meet Alex. Self-coached, thirtysomething, wears a GPS watch and watches too many YouTube videos. You probably know an Alex. You might be an Alex. In a good week, Alex nails all the runs. He hits the gym for strength training. […]
A few months ago, I finished a run with a friend in Sydney, Nicole Burnham. She’s one of those Abbott World Marathon Majors collectors (six done, seventh loading). The kind who trains smart but low-key still looks like she’s got […]
What if your playlist could actually make you a better runner? In this episode, you’ll learn three easy ways to improve your cadence using the power of music. Whether it’s Spotify playlists, DJ mixes, or a metronome app, these practical […]
Sprinters have abs the way sharks have teeth. Not because they want to show them off, but because they use them. Distance runners, on the other hand, often think abs are optional. Core work? Eh. Crunches? Maybe. Sprints? Lulz, why? […]
This is part 1 of 2 – if you want to learn what to do with your ai/smart watch/virtual coach mess – go to part 2. Strava is Pace-IST and doesn’t care about short-distance people. And to be fair, neither […]
Paul Graham running even though he’s not a runner… There’s this trap I fall into where I keep believing progress should feel good. That getting fitter or sharper means riding a constant high, like I’m the poster child for some […]
Being nice is harder than running a marathon. And most people quit at mile 2. Okay, let’s talk about people. Specifically, the kind of people who make you question your life choices. You know the ones—random jerks, passive-aggressive coworkers, that […]
Here’s a slightly dangerous question to ask yourself mid-week: “Is this giving me energy or draining me dry?” It sounds simple. But runners (and those silly regular humans) are experts at ignoring that little dashboard light. We confuse struggle with […]
A few weeks ago (2.5 weeks after my marathon), I did a Rosario 800 float workout. I felt amazing during it, like that “I’m so back” feeling. I even biked to my meeting after, uphill, with all of my gear. The classic […]
We planned everything… except for the part where it would all fall apart. And that’s where the magic happened. Fuel Bombs & Pace Games: What Went Down Brenton and I set out for a marathon prep run—32K of hard-earned miles, […]
Ever stare at your watch mid-run and wonder, “Why the hell am I not getting faster?” You’re not broken. You’re bamboo. Here’s the thing: bamboo spends three to five years growing roots underground before you ever see a stalk. You’d […]
What is it? The renegade row is a beautiful mashup of a plank and a dumbbell row. You’re in a push-up position, hands gripping dumbbells, and you row one arm at a time while keeping your body tight as hell. […]
The 4 Burners Theory for Runners: You Can’t Cook It All at Once I got 75% into my last marathon block and hit a wall. Not the running kind, but the existential mind-melting, inner workings kind. Fifteen minutes post long […]
The marathon is a chaotic mix of drama, beauty, pain, and hype — and for the first time, I finally understand why people keep chasing it. It’s 8:00 p.m. on Friday, January 24, 2002, and I’ve been hearing from a […]
If you run a marathon in 5 hour or more, your foot hits the ground 50-60,000 times during a marathon. And a lot of crazy things happen when each of those foot strikes is slightly off. Think of it as […]
Running isn’t just about getting from point A to point B. Public transportation, planes and cars have covered that for most of us. Running is about figuring out how to get better, stronger, and faster without feeling like you’re going […]
My form was fine… until I ran slower. Key Takeaways It wasn’t the hard workouts that nearly broke me—it was the medium ones. The ones I thought were chill. The “I can hold this pace forever” marathon sessions. That’s where […]
I’m lazy. Not the “do-nothing” lazy but the smart lazy. The kind of lazy that makes you think, How can I get great results while putting in the least amount of effort upfront? You know, in theory, it’s not really possible, but if you […]
Running harder doesn’t always mean running better. Ever felt that slow, creeping burn in your legs mid-run—right when things shift from smooth to “uh oh”? That moment when breathing gets just a little ragged, and you’re silently bargaining with yourself […]
How to Run Strides The Right Way Skips, Strides, Strides Windups & Run-Throughs Toolkit For Distance Runners I’m going to break down how running faster—even for just a few seconds—can make you a better distance runner. But here’s the catch: […]
Comic by Mark Remy of Dumbrunner.com “Good luck in your race.” Every time I hear it, I throw up a little in my mouth. I get it because it’s a thing people say. I feel like it’s similar to saying […]
Rosario 800s are basically Yasso 800s with a bit more bite to mimic the mental fatigue that marathons put you in toward the last 10km (6 miles). Created by elite marathon coach, Ben Rosario, they are modified (and I think […]
I used to live on hope, luck, and horseshoes on race morning—like, legit close my eyes and pray my legs magically turned to gold and I would run my best time. Sometimes they did. Mostly, they didn’t. Then I stumbled […]
The Mirror You Didn’t Ask For I thought I was good. Like, solid B+ run form. Not elite, but I coach people for a living—shouldn’t I at least look like I know what I’m doing? Turns out… no. Not always. […]
Ever wonder how some runners just keep getting faster while the rest of us are left Googling “how to lace running shoes properly”? Turns out, it’s not all about fancy gadgets or the perfect playlist. If you’re into that 1% […]
Long runs aren’t just about racking up miles. They’re actually dress rehearsals for how much suck you can handle on race day. One of the best hacks, though, is to end your long run with a little kick. Not a […]
Fitness is basically a lease with zero option to buy—and if you skip a few payments, the repo man shows up faster than it will take you to read this newsletter. For years I’ve been mulling over this paradox in […]
You ever see a photo of yourself running and think, “Damn, why do I look like a baby giraffe learning how to walk?” I used to think running form didn’t matter. If you were fast, you were fast—end of story. […]
You might be able to outrun the hills and the clock, but can you outrun the air itself? In this episode you’re going to learn: Remember that first time you laced up your shoes and thought, “Okay, I’m about to […]
VO2 Max Training: The Art of Not Wasting Your Time Stop Running in Circles (Literally & Figuratively) Most runners treat VO2 max training like a punishment—run until your lungs explode, then do it again. That’s not science, that’s self-sabotage. The […]
Illustration by Liz Fosslein Want to run forever? Treat this unsexy anti-hack like a drug. The difference between success and failure is rarely inspiration. It’s something far less sexy — It’s showing up. Amateurs wait for motivation, but the pros? […]
Training on hills won’t always prepare you for a flat race—here’s what you need to know. The Problem With Flat Hills are loud. They demand attention. Your body shifts, your breathing changes, your effort fluctuates. But a flat course? A […]
They are all the same | You can hide in it all I’ve gone on and on about why I’m not racing before, but this feels different, so please give me two minutes of your time. I always need something […]
You know the feeling — That hunger for a new best time and the general excitement of pushing yourself harder. But somewhere along the way, that thrill turns into a weird frustration. Why do you think that is? Alan Watts […]
Key Takeaways I ran a sub-3-hour marathon… without actually training for a marathon. No constant 20-milers, no burning out and hating my training nonsense. My secret? I was trying to run my fastest 5K. Crazy, right? But that’s the magic […]
In this episode, I’ll break down 17 race-day tools, tactics, and hacks. In the end, you will be equipped with everything you need to run your best race time possibly, and I’ll even help you do this by giving you […]
TLDR: Aerobic and anaerobic systems aren’t isolated competitors; they collaborate on a spectrum to fuel your workouts. The Energy Spectrum: A Team Effort Forget the idea that aerobic and anaerobic systems are on separate teams. They’re more like relay partners, […]
The Hardest Easy Thing If suffering is your default comfort zone, what happens when you actually stop suffering? Like, if grinding every day is just the norm, is it even really grinding? David Goggins built his whole brand on the […]
TLDR: Gadgets give you data, but training success comes from goals, effort, and understanding your body. Metrics: Helpful, but Not Absolute Heart rate zones, VO2 max scores, cadence—it’s all great information, but it’s just that: information. Your smartwatch can’t tell […]
Alright, so here’s the thing—I used to be that person who had to do everything exactly as planned. Gym three times a week? YEZZIR! Even if it meant skipping other important stuff or forcing myself through a session, I wasn’t […]
Training for a marathon? Cool. Just don’t let overtraining or injuries turn your dream race into a nightmare. Here’s the deal: cranking up your mileage too fast doesn’t make you tough—it makes you hurt. If you’re jumping from 40 to […]
Keep Moving: What the Long Run Teaches Us About Pretty Much Everything Running isn’t exactly red-carpet glamorous. It’s getting up before dawn, slogging through rain when normal people are still snoozing, and dealing with legs that feel like bricks. You […]