Train Smarter | Run Faster | Stay Healthy
Train Smarter | Run Faster | Stay Healthy
What if the thing that helps you run faster now also protects you from becoming fragile later? In this masterclass series, I break down VO2 max in the most practical way possible: what it is, why runners should care, how […]
*Disclaimer*: This is all for general information and entertainment purposes only. I am not your doctor, nutritionist, dietician, physical/physio therapist, psychologist, personal AI, or any other medical professional. If you want to go further with this information, you should consult […]
*Disclaimer*: This is all for general information and entertainment purposes only. I am not your doctor, nutritionist, dietician, physical/physio therapist, psychologist, personal AI, or any other medical professional. If you want to go further with this information, you should consult […]
*Disclaimer*:This is all for general information and entertainment purposes only. I am not your doctor, nutritionist, dietician, physical/physio therapist, psychologist, personal AI, or any other medical professional. If you want to go further with this information, you should consult a […]
There’s a quiet trade most marathoners make without noticing. They (and when I say they… I also mean the collective and royal “we”), protect the long run at all costs and stop racing entirely for 16, 26… 52 weeks. They […]
As I said earlier in this newsletter, everyone’s hot-taking the sub-2 marathon right now, and I’ve been mostly avoiding it (you know me and my permanent information diet), but I promised this follow-up when I told you to stop analyzing […]
Everyone’s hot-taking the sub-2 marathon right now. Don’t do that with your own race. If you’re new to running/racing or you’re avoiding the news like I do, you may have missed that someone (two people!) broke 2 hours in the […]
Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12×400 interval workout. This routine is a favorite of mine because it boosts your VO2 max, improves […]
Sugar didn’t ruin your last run. Not eating enough of it did. I know, I know, because a lot of stuff you have read in the general population world (aka non-runners) says that sugar causes inflammation, fat gain, brain fog, […]
Most runners often treat marathon training like a monastic vow of silence; nothing but slow, grinding miles and the steady hum of an aerobic base. They’re terrified that a sharp, lung-searing 5K will “wreck” the plan or “kill” the progress. […]
You’re three weeks into marathon training. Your plan says “VO2 max intervals today.” But your easy runs? They still feel too hard. Your long run? You hit the wall at 90 minutes and had to walk home. Your threshold? You […]
The Red, Yellow, Green Traffic Light Race Pacing System For Runners If They Start A Race Too Faster or Don’t know Their Fitness You’re at mile 18 (km 30) of a marathon, and everything starts to hurt. Your brain is […]
Your Strava Year Wrapped is useless data pØrn that won’t make you faster in 2025 – Do This Instead. Most people set New Year’s resolutions. For me, that fails to work; it just feels vague and unclear. So instead, I […]
I can tell exactly what kind of marathon runner you are in 30 seconds. Not from your time… but more from the way you talk about the race. I’m stuck between two levels. Earlier this year, I chased volume like […]
They say the half marathon is the gateway drug to the full marathon. But what if staying at the ‘gateway’ is actually the smarter move? Look, the half gives you 90% of the benefits to marathon training with only 50% […]
It’s much older than one would think. So picture this: My buddy Chris just ran a 3:00:05 marathon. Five. Seconds. From breaking 3 hours. I mean, come ON universe, that’s just cruel, right? But here’s where it gets absolutely wild. […]
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). […]
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 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 […]
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, […]
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 […]
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 […]
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, […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
What does it take to transform from a gym bro to a sub-3-hour marathoner? The Five-Second Rule Five seconds. That’s all it takes. Not to pick up food off the floor (though, sure, do that too), but to transform yourself […]
There’s something kinda crazy about signing up for a marathon. But there’s something properly bananas about doing one under three hours and attempting that for 20 plus years. So, why did Casey Neistat (the YouTuber) and Lil Nas X (The […]
How Consistency Transforms Your Running Performance at Any Age If you’re trying to level up your marathon time—or just get better at running overall—here’s the facts: it’s not about crushing crazy workouts or following some weird diet. The secret? Boring […]
This past weekend, the Sydney Marathon punched me in the face, and I was not ready for how great it would feel. I’ve just wrapped up a really intense last four days of hanging out around the Sydney Marathon. I didn’t even […]
In the world of run training, the battle lines between old-school human coaching and high-tech AI guidance are drawn. While AI brings the big guns with its data-crunching skills, delivering precision and convenience, it can’t quite replicate the human touch. […]
In this episode, you will learn the top three tips that we think a person new and even experienced to the marathon should focus on that they usually don’t. I have a saying, the marathon isn’t twice as hard as […]
When you should and should not train in the grey zone with Mike Trees Running can be a great way to stay healthy and fit, but it can also be a little confusing, especially when it comes to training. You […]
If you want to learn how to use your own curiosity for endurance sports gains – then you should listen to this episode Curiosity is something that is double-edged in our society. People that are curious are usually people that […]
[Download the free full transcription pdf here or scroll to bottom] If you want to learn how to run your best marathon, you should listen to this episode. Sometimes running your best might not be your fastest. I had a […]
The story of how I successfully hacked training for a sub-3-hour marathon… on my third try. Oh, the marathon. 42.2 kilometres or 26.2 miles wherever you are from. I have a love/hate relationship with it and have written about my attempts […]
“Do as little as needed. Not as much as possible” –Tim Ferriss | The 4 Hour Chef Why am I running a marathon with the least amount of training? Might as well test it out and live this experiment. I’ve lived an […]