Train Smarter | Run Faster | Stay Healthy
Train Smarter | Run Faster | Stay Healthy
*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 […]
*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 […]
*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 […]
I was on a call with a runner I coach last week and she said “I feel kinda dumb that my goal is just to finish my first half without walking. My friend’s training for a sub-3 marathon and I […]
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 […]
I recently ran a 10K I honestly had no business racing. No taper, not fully trained, eight weeks from my half marathon A race. It wasn’t a perfect race by any means, but it taught me something important. I used […]
Running for weight loss is a common goal for many beginners and new runners. However, the famous saying that you can’t outrun a bad diet holds some truth. While running can help burn calories and improve cardiovascular fitness, maintaining a […]
I used to think breaking two hours in the half marathon was about toughness. Run harder. Push deeper. Just suffer longer. That mindset sounds heroic. It also quietly sabotages a lot of runners. Because the truth is simple and slightly […]
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, […]
I’ll be honest, I went into my first track race in 20 years with a little too much confidence. Fitness? I had that. I’ve been doing the miles, the zone two work, the hard workouts. I thought I was ready. […]
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. […]
I used to think I was training “smart” because my easy runs were clean and my weekly mileage looked responsible. I was consistent. I was patient. I was building this calm, reliable engine. Then I walked into a sports testing […]
You’re stuck at 25:30 because you think the problem is mental. “I just need to push harder.” “I need to be tougher.” “I need to want it more.” Wrong. You’re stuck because you’re training like you’re already a 23-minute runner. […]
Most runners buy their shoes in the wrong order. They walk into a running store, see the flashy £250 carbon plate shoe on the wall, and buy it for their daily 5k 3 mile easy park loop. Then they wonder […]
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 […]
You’re running three times a week. You’re consistent. You’re following a plan. And you’re stuck at 30 minutes and 15 seconds. Every time you race, same story: strong first two miles, then something breaks. You lose the finishing kick. It […]
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 […]
Elite runners fight for every second. One second per kilometer? That’s the difference between tens of thousands in prize money and going home with nothing. So they look for any legal edge they can find. Yeah, the same stuff in […]
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% […]
I skipped long runs for years—and paid for it in every race. Most runners either skip them like I did… or run them too hard. Both will keep you stuck. Here’s what I wish I knew 25 years ago when […]
The Push of Patient Racing vs the Pull of Forced Pacing There’s something oddly liberating about letting fitness dictate the race, rather than the other way around, which is where most people pick an arbitrary time (i.e., sub-3 hours for […]
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 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 […]
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 […]
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 […]
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, […]
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 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 […]
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 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 […]
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 […]
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 […]
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 […]
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 […]
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 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 […]
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 […]
You don’t have less fear; you just bring more soldiers to the fight | Fear, suffering, resistance and bravery In August 2024, I completed the seventh of a “half-marathon-a-year for ten years” self-challenge. For some reason, I keep forgetting about […]
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 […]
The perfect framework to scale anything Hey, so here are the only three things you need to do if you want to be a better runner, run farther or run faster. That’s it—more, better, new. Let’s dive into it further. […]
WHAT IF THE BEST WAY TO PLAN YOUR FUTURE IS BY EXAMINING WHAT YOU HATED IN THE PAST? 2024 is ending, and 2025 is about to start. I don’t care for New Years resolutions so in the past I would […]
📈 Get your free 1% better 30-day guide to consistency In the next 11 seconds, you’re going to find out about the following three things; Yes, we are going deep into the weeds yet again on things that I’m using […]
CLICK HERE TO DOWNLOAD THE FREE 30-DAY PLAN, QUICK START GUIDE AND CHECKLIST Ever wonder how our ancestors chased down prey without Nikes or energy gels? Simple: They perfected the art of persistence hunting, which wasn’t about speed but stamina. […]
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 […]
Have you ever noticed that the best runs happen when you’re not forcing them? And it’s usually the same for life. I like short-interval speed workouts. One to five minutes tops. They’re fun for me. Others like tempo workouts: You […]
How do you feel after this sentence; Running isn’t a real sport because real sports require skill. Is running really just a challenging competition with yourself? Does an activity like bowling take more skill than running? Does that make it […]
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 […]
CLICK HERE TO DOWNLOAD THE FREE 30-DAY PLAN, QUICK START GUIDE AND CHECKLIST After coaching a few runners over the last few years, I’ve realized they usually ran their key runs at the wrong pace. If you’re a self-coached runner, […]
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 […]
The following African proverb is cliche, but cliche for a reason “Want to fast – go alone Want to go far – go together” In this episode, you will be convinced whether training in a group or training solo is […]
This is a story about what happens when you get 1 percent better year after year for 10 years. Follow me on this ambitious journey as I run for my life to literally become the best version of myself and […]
Self-honesty was non-existent The lie all started in 2018. I was struggling to figure out what race I should focus on. My kid was coming along, and I knew I needed to buckle down and focus on one race. I […]
Note – The below assumes you can use power as a metric for running. Most smart watches from the last few years should have power as a metric. I use the Stryd power meter footpod for accuracy, but you don’t […]
Boundaries & Limits. They have different functions. Think about your running routine. The training schedule is your boundary. You can push close to it and flirt with those mileage markers without risking total burnout. The electrified third rail, though—that’s your […]
Unpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I’m the minority, but maybe, just maybe, there is some science and merit to training in the heat, the extreme heat versus the extreme […]
Welcome to the one percent better runner. I’ve spent the last twelve years researching, experimenting on myself and talking to experts to get one percent better in my training, racing, and life. All to make it a bit easier for […]
Which one is best for you? Are you short and sweet type of person or do you like to go until you drop? Who’s wrong? Who’s right? What do you do? Does it even matter? Let us know and comment […]
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 […]
Also rest time between races, easy hill workouts for gains, feeling good about feeling bad and my training updates 🏃🏽♂️Skim time (5k pace): 55 Seconds Hey there, fresh blood and familiar peeps! Let’s make some gains and shake things up. […]
CLICK HERE TO DOWNLOAD THE FREE 30-DAY PLAN, QUICK START GUIDE AND CHECKLIST Are you tired of seeing that VO2Max number on your fitness tracker without really knowing what it means or how to use it? You’re not alone! VO2Max, […]
From Injury to Amazing Running: 4 more Essential Tips As runners, we’ve all been there – sidelined by an injury and itching to get back on the road. But fear not, my fellow pavement pounders! There are ways to come […]
Breaking the run a lot and eat everything in sight mentality After a long run, it’s hard to resist the urge to eat everything in sight, much like how it’s hard to resist the pull of a toxic romantic relationship. […]
Ever tried that Maffetone 180-age formula to calculate your max aerobic training heart rate, only to think, “Uh, this feels a little too… slow?” If so, you’re not alone—especially if you’re an older runner. Let’s talk about a tweak that […]
7 science and evidence-based supplements to help you crush your recovery Work + Rest + Recovery = Training, not work + work + work. This means that when you go hard or long on a run, you need to properly […]
Would you rather run with music or no music on race day? It’s race morning. You put on your race shoes, your clothes and your bib. Do you also grab tunes? We’ve chatted with runners of all levels and it’s […]
These are the real whole foods you can get anywhere to help with training, racing and recovery. Are you putting the right fuel in your body to get the best performance from your body? We’ve picked the 8 real, whole […]
Smartwatches provide runners with data such as heart rate, GPS location, and VO2 max using AI technology. While useful for insights into running performance, these devices have limitations regarding accuracy, long-term fitness improvements, and individual variability. Ultimately, they serve as guides, and personalized coaching remains essential for truly optimized training and performance.
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 […]
5K Race #2 | 17-October-2021 Bad racing got me here Yesterday I ran my 2nd fastest 5k time of my life. And I don’t think I was even 75% as fit as I was when I ran my fasted 5k […]
In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven’t heard discussed enough —- The C Race! For a real-world example – Let’s take my half […]
If you want to reframe racing failures as lessons learned then you should listen to this episode. Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event that was slightly ambitious, […]
Why doing time trials will make you race fast What’s the difference between a time trial and a race? Short answer: A lot. This past week was my recovery week before my speed block. I love doing time trials during […]
Learn more about a more recent 5K race gone right here “Your success comes from how you handle failure. If you deal well and you persist, you have a high chance of being successful.” Some endurance athletes say “failure is […]
Click below to listen to part 1 and above to listen to part 2 Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some! We all love getting new personal records in our endurance sport of […]
Running 1% Faster Over 10 Years | Part 1 – 2017 Running 1% Faster Over 10 Years | Part 2 – 2017Running 1% Faster Over 10 Years | Part 3 – 2018Running 1% Faster Over 10 Years | Part 4 […]
This episode we time travel a bit to finally tell a descriptive, fun and captivating story via the wonders of sound design and audio production! The story is about co-host Phil’s attempt and journey to race and complete a 100km […]
We are taking a little break from the norm this episode with Phil flying solo with an interview… and what an interview! Anna-Marie Watson is an ultra-endurance athlete who regularly achieves podium positions and pretty much anything she enters. Her […]
What, when and how to eat the right things the week of your race This episode we get into that beautifully messy beast – nutrition! Specifically race week nutrition – diving into what we do in the lead up to […]
Avoiding Injury, Burnout, and Illness: Staying Fresh and Hitting Your Goals How much is too much? Training load that is. A question that any athlete thinking about their next event should be asking themselves, ‘how do I go about deciding […]
Only onto episode 2 and we are interviewing a legend of the sport of triathlon here in Australia! We get into it all, from his background, to what keeps him so passionate about the sport, his thought on competitors like […]
Race Recap March 2018 Triathlon season has ended so I’m going to recap my last race — It’s as simple as that. A few cool things have happened over the last 30 weeks of this like losing 7kgs (18 lbs) […]
Race Recap Jan 2018 What Tim Urban of Wait But Why says actually does ring true; “Joy = Reality — Expectation + Gratitude” (I added the gratitude bit). “Joy = Reality — Expectation + Gratitude” (I added the gratitude bit). […]
“It is impossible to evaluate, or even understand anything you can’t measure.” Arthur Jones This is Part 1 of “How/Why I’m attempting to run faster by 1% each year over the next 10 years” series. You can read the full series […]
“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 […]
Please note — this is a slightly detailed review of what happened on race day of my first Ironman Triathlon. I feel this is of value to other triathletes, people interested in triathlons, and myself as there are some important […]