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 […]
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 […]
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 […]
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, […]
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 […]
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 […]
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 […]
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 […]
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, […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 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 […]
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 […]
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 […]
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, […]
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. […]
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 […]
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 […]
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 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 […]
CLICK HERE TO DOWNLOAD THE FREE BASE TRAINING AND HABITS 30-DAY GUIDE Listen below or watch above to the full episode or read the article summary to level up your run game. What You’ll Learn in This Episode: How to […]
📈 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 […]
Let me tell you a story that might bend your mind a bit—it’s about when I almost blew up my own running progress by being too mindful. Sounds wild, right? How could being present and aware ever be a bad […]
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 […]
Ever wonder what makes the best running gear? Spoiler: It’s the secret to making every run feel easier. In this newsletter, I’m going to tell you all about my fav run shoe, gear, and tech that I’m using. I’ll touch […]
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 […]
As runners, we get obsessed with numbers—distance, pace, calories burned. Sure, these matter… kinda, but there’s a secret weapon we often ignore: jumping. Yeah, I know, right, jumping?! If you follow me on Instagram or have been around for a […]
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 […]
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. […]
Discover the ideal running schedule for optimal performance in this article. Learn about the benefits and challenges of morning and evening runs, the flexibility and stress relief offered by evening workouts, and how to maximize your gains by combining morning […]
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 […]
The More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortunately, most people’s brains think more is more. It just makes sense. The more you work the […]
Kickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In this video podcasting, while running a conversation with my American Sydney-sider […]
Embark on a transformative journey with our comprehensive guide on running smarter, faster, and more effectively. This article unveils 40 invaluable insights gained over 26 years, offering a blend of mental and physical strategies to elevate your running experience. Whether […]
Which would you rather do for better performance? Are you trying to decide whether to go fully vegan or stick with meat for your running performance? It’s a heated debate, but we’re here to help you navigate this meaty issue […]
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. […]
Dissecting Mike Trees’ and my morning routines so you can possibly use them to help your running/life. So, picture this: you’ve decided to embark on a running journey. Maybe you’ve been inspired by an incredible story of a runner conquering […]
Why You Should Train in the Morning to Experience Your Local Surroundings I’m going to write an open-letter argument of sorts. I’ll focus on my city/town, and in the end, you’ll have a strong case of why you should train […]
Your twice-monthly dose of running advice to be dope in life 🤫 Secret Links: To watch or listen to a version of this, go here on Youtube and here to listen as audio. 🏃🏽♂️Skim time (5k pace): 36 seconds 🚶🏽♀️Read […]
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 […]
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.
3-Zone vs 5-Zone Heart Rate Training Explained You want to get the most out of your training for optimal running performance, right? And you know heart rate is crucial – but do we need 5 heart rate zones? The great […]
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 […]
Everything you need to know about Mike Trees’ Forest Gump-like life There’s a saying – If you don’t know your history, then you are bound to repeat it. While it’s a stretch, knowing and understanding other successful endurance athletes’ history […]
What to do when you get injured mentally, physically and emotionally
I used to obsess over my own running form, constantly thinking, ‘Do I look like I know what I’m doing?’ But then I realized, running isn’t a beauty contest. It’s about efficiency—what works for your body, not someone else’s. In […]
If you don’t do these things, you will definitely train and race better… you’re welcome! Ignoring Pain Let’s start with number one. Never ignore pain. If something hurts, stop. It’s a basic rule of life. Don’t try to be a […]
[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 […]