Train Smarter | Run Faster | Stay Healthy
Train Smarter | Run Faster | Stay Healthy
I coached runners for years before I could explain why some improve and some just… don’t. My kid isn’t the most talented one on his basketball team. Not close. But he’s getting better faster than the kids who are. Same […]
*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 […]
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 […]
What’s the one thing in your life that no boss, no bank, and no relationship breakup can take from you? Your health, fitness, and general wellness. I’m an introvert and a bit of a control freak, so a world this […]
*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 […]
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 […]
*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 […]
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 […]
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 […]
This is not an attack on anyone who drives because they live far, or they need to provide for their family. Think of this just as another way to look at things/life/running. This may or may not work for you, […]
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 […]
*Disclaimer : This is all for general information and entertainment purposes only. I am not your doctor or physical/physio therapist and you should consult one even if for one session to help sort out any specific needs that you may […]
I’ve had runs ruined by a salad. Not a hard workout. Not bad weather. Not injury. Lettuce. I’ve also stood at a start line overhydrated, underfueled, slightly panicked, needing the toilet for the third time in ten minutes, wondering how […]
Foam roller. Massage gun*.* Compression sleeve. Ice bath. Together? Easily thousands of dollars worth of recovery gear that runners swear by. I used all of it. For years. Religiously. Then I looked up the actual science. Yeah. Not great. But […]
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 can tell exactly how unhinged you are as a runner in about 10 seconds. Not your pace. Not your gear and def not how you’re breathing during easy or hard runs. I can tell from Your Strava profile. Specifically […]
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 […]
One runner spent 6 months perfecting their form. Another runner ignored form completely and focused on the right explosive workouts. Guess who got faster? After you apply these 3 specific things to your training – your stride will feel lighter, […]
A Simple Way to Track Your Aerobic Gains (and Catch Issues Before They Sneak Up on You) Using a heart rate monitor isn’t just about checking numbers to see if you’re “in the zone” or hitting some vague target. It’s […]
You’re Not Self-Coaching, You’re Just Hoping Here’s what happens when you try to coach yourself without a system. You download that free training plan I gave you, thinking you’re all set to crush a faster 10K. Sound like you or […]
Something that most runners won’t say out loud: you’re not where you thought you’d be, and it’s not because you’re lazy or broken. It’s possibly because you walked straight into the same trap that derails 80% of runners this time […]
Look, I’ve been running for 30 years. And for the first time, I’m doing something I never thought I’d admit: I’m basically skipping long runs in my training. For decades, I was slogging out half marathons and marathons, feeling smashed […]
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 […]
Your nervous system legit can’t tell the difference between a fast long run and an argument with someone at work. Both spike your cortisol and both fill the same bucket. Your body doesn’t know you’re “just stressed about work”. It […]
Golf is the cross-training plan most runners would never consider… and that’s exactly why it works. Some running might look at golf the way I used to look at yoga. Something you do when you’ve “given up” on real training. […]
You know someone who says “I used to run.” Maybe it’s a coworker, a friend, your brother-in-law. They did a 5K once, maybe trained for a half. Then something happened. A knee thing. A shin thing. And now they “used […]
If you’re a passionate runner looking to improve your performance, understanding the importance of feet and shoes is essential. From providing comfort and speed to establishing a solid foundation for your running journey, your feet and the right pair of […]
You’re out on your usual route. Same loop. Same pace. Same effort. You’re crushing it. Low heart rate, smooth stride, feeling like that runner in the Nike commercial. Three days later? Same you. Same route. Same pace. But this time […]
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. […]
As a distance runner, you’ve probably heard that resistance training is crucial, but have you ever considered tailoring your weightlifting routine to maximize power and speed? These two often-overlooked factors can be game-changers, helping you develop explosive acceleration, blistering sprint […]
You want better running form. You’ve watched videos, you’ve tried to fix your posture, you’ve filmed yourself running… and you’re STILL breaking down halfway through races. There are three drills that fix this—and most runners either skip them or do […]
Microdosing Post Injury If you’re coming back from a long break off or injury, I have a kind of dope way to navigate running. Most conventional run science wisdom says to ease back in with your normal running. Think 30 […]
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 […]
Everyone thinks running destroys your body. The truth? It’s the opposite. After 30, sedentary people lose 1% of their fitness every year. Runners? They cut that decline in half. Because running reverses this. Your cells multiply. Your brain rewires. Your […]
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. […]
Running science is amazing and over the last 20-30 years has made some serious advances to help pros as well as amateurs perform their best, recover well, and avoid more injuries (ironically, now we’ve had as many if not more […]
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 […]
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 […]
Most runners have no idea how to rehab an injury because they’re missing one simple hack: a framework. Without it, they’re just guessing. Feel something tight? Stretch more. Roll it out. Ice it. Throw on some KT tape, cross your […]
Running science is amazing and over the last 20-30 years has made some serious advances to help pros as well as amateurs perform their best, recover well, and avoid more injuries (ironically, now we’ve had as many if not more […]
You’ve been lied to about breathing. Most runners mouth breathe. Some swear by nose breathing. Both think they’re right. Turns out? They’re both wrong about the technique. It’s more about when that matters. Here’s what 10+ years of only nose […]
You’re scrolling your phone and that runner who started at the same time as you just posted another best time. You’ve been stuck at the same pace for 6 months. What’s wrong with you? Nothing. You’re just probably making one […]
If you think vo2 max interval training is just “running really hard,” you might be doing it wrong. And on the other spectrum runners are doing “hard repeats” at a somewhat comfortable 10K pace. That’s also wrong when it comes […]
Mona Fartlek — Australia’s gift to the running world This is unstructured chaos disguised as art and famous for a reason. I just did this for the first time, and I gotta say that I absolutely love it! It caters […]
If you think stretching before running prevents injuries, the research says otherwise. Multiple studies over 20+ years show static stretching before exercise doesn’t meaningfully reduce injury risk. And it gets worse: those 20 minutes of quad pulls and toe touches? […]
It’s early in the year, and ironically, the run season for most people across the world (Even here in Australia, the running race season doesn’t start until April). So, as we get out of base season and move into build […]
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 […]
There’s one number that separates smooth, effortless runners from the runners who feel like every mile is a fight. Elites track it. Beginners ignore it. And a lot of people get it wrong without even knowing. Improve this one thing, […]
Runners are terrible at handling injuries and reading the warning signs when there is an injury coming in like a thunderstorm. We either panic at the smallest twinge or pretend nothing’s wrong until we can’t walk. I’ve done both. I’ve […]
You ran 9-minute miles yesterday and felt great. Today you’re running the exact same pace and dying. Same 9-minute miles. Completely different effort. Your watch shows the answer: your heart rate is 15 beats higher today. But you ignored it […]
Format: 1-2-3-4-3-2-1 minutes hard with half-time float recovery What is it? A single continuous run where you alternate between hard efforts and float recoveries in a pyramid pattern: 1 minute hard, 30 seconds float, 2 minutes hard, 1 minute float, […]
The faster you want to run, the more expensive it gets—and I’m not talking about shoes. Einstein had this formula. It’s E=mc². Short hand for energy equals mass times the speed of light squared. Here’s why that matters for running: […]
You know what actually wrecks most new runners? Not the first run. The third one. The one where you feel weirdly good, run way too far, and then your knee starts whispering death threats two days later. If you’ve ever […]
What if the reason you’re not strength training has nothing to do with being lazy, you just think it takes more time than it actually does? Maybe you’re injury-prone. Maybe your last few races felt harder than they should have. […]
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 […]
Your Super Shoes Are Lying to You (Here’s How) You spent $200 on the latest max-cushion running shoe because the store told you more padding equals less injury. Six months later, your feet hurt. Your calves are tight. You’re slower […]
“Running will destroy your knees.” Your doctor probably said it. Your non-running friends definitely believe it. Every time you mention you’re a runner, someone becomes a knee expert and warns you about the damage you’re doing. But here’s the problem: […]
Here’s something that makes no sense: the slower you train, the faster you race. Sounds like complete BS, right? I thought so too. For my first 15 years of running, I pushed every single run, constantly trying to beat yesterday’s […]
I’ve been training as a hybrid athlete for 30 years; running and lifting since the mid-90s. I just didn’t know it had a name. Most people think you have to pick: be a runner OR be strong. But what if […]
I wasted the first 6 years of my distance running life training without structure, running too hard, getting injured, and wondering why I wasn’t getting faster. Years later after researching, experimenting on myself and talking to experts, I finally learned […]
Real Running Thoughts: The Luxury Hierarchy Once you see this, a lot of the weird guilt and justification around running disappears. Okay, so here’s a framework that explains a lot about running culture. Luxury goods are interesting. They’re scarce and […]
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 […]
4×4 intervals are all over the place right now. Running coaches everywhere recommend them. But my opinion? I think they’re overhyped. There are better ways to get faster that are scientifically proven. Here’s what actually works. Listen to audio podcast […]
I thought rest days were for weak runners. So I trained seven days a week, hit every workout, felt unstoppable. Then my hips got so inflamed I could barely walk. Six months later, I’m still dealing with it. Let me […]
I’m going to describe to you what your worst nightmare is — losing fitness during the off-season. But… it’s actually your secret weapon. This simple approach will change how you think about breaks in your training and help you come […]
Here’s the thing that grinds my gears: I ran a 3:01 marathon a few months back. I’d say decent, right? Then I took some time to recover like a normal human being, kept training, and stayed active. I’m not marathon-fit […]
I Tried Low HR Zone 2 Training for 13 years – This happened Most runners quit Zone 2 training right before the magic happens. Week 7 is when it all clicks, but only if you avoid these key beginner mistakes […]
That runner with the ‘ugly’ arm swing just passed you at mile 8 looking perfectly fresh. Meanwhile, your picture-perfect form has you feeling tight, twisted and tired. Why is that? In this post, I’ll answer that and cover why arm […]
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 […]
You want to run farther. Or faster. Or at least finish your next race without feeling like your quads were personally attacked by gravity. So you do what most runners do; chase the fix. Speed workouts, new shoes, fancy drills, […]
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 […]
You might’ve seen runners doing these fancy high-knee skips during their warmup. Looks simple, right? Just a little rhythm, a little bounce. Easy. Then five seconds in when you try it yourself… your brain short-circuits and your body forgets which […]
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 […]
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 […]
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). […]