November 2, 2018
This week we are talking post-race debrief after a race or event that definitely did not go to plan. Normally, this is something that you would do with a coach, but if you don't have a coach or are self-coached, then there are loads of things that you can do to do your own debrief post-event to make sure that you learn as much as possible and have everything you need to move forward with your next training cycle.
Learn to Run registrations are open, so you can check that out here. And our Walking and Introductory Strength program is available for free: tick the walking challenge box when you sign up for the newsletter.
October 25, 2018
It's really easy to believe that lighter is faster, but is it? How many times have you thought that if you 'just' lost x amount of kilos it would make running easier, faster, better? But is it really true?
This week I talk a bit about that. There's a short version and a longer version.
As I mention in the podcast you can sign up for the Walking program through the newsletter here and select the walking challenge option. And Learn to Run is now accepting registrations for our last program of the year. You can check that out here.
October 5, 2018
Just about a year ago, I headed into treatment, having no concept of how long it would take. But I think what surprised me along the way was the emotional points were not when I was stagnant, but when I had to take the next step forward. I'm at one of those steps now. I've been informed that this stage of rehab is now complete. I surprised myself by how conflicted I was about that. How hard it would be to take full ownership of my own training and my own ongoing maintenance and how scared I was of exiting the safety zone that has been rehab for the last year.
In this episode I talk a bit about what I got out of the process, but also how the process is ongoing.
September 13, 2018
This week, I'm talking about new information and how to make use of it.
New information might be testing yourself with a race or a time trial or it might be doing what I'm thinking about doing which is getting a body scan (maybe!) I talk about:
- How you can be disappointed with a result, and happy with it at the same time - it's complicated!
- What I learnt in my recent race
- Creating a mindset that is positive for taking on and utilising new information
- When you might want to pass on getting new information because you aren't ready to make use of it.
Until the end of September you can join Run Club and get a free teamwear singlet, you can sign up here.
August 23, 2018
Let's talk weaknesses!
Weaknesses are actually your best friend, and your best path to improved results, but finding out what they are and how to address them can be tricky! This week I'm talking about:
- Creating a mindset that allows you to thrive when addressing weaknesses, doing hard things and focusing on things that you aren't good at.
- How to identify if your best area of improvement is in sprinting, middle distance or long distance
- How you can customise training to still target your goal distance but also work on the energy system that needs it the most.
- Creating a relationship with improvement that is about learning and not success vs failure.
The link I mentioned for a racing equivalent calculator is here.
And Learn to Run starts on the 10th September, don't miss out!
August 18, 2018
This week we are talking about running coaches
How to find them, why you might want one, and what are the best questions to ask including:
- Why it's far more about personality than it is about programming
- Getting a sense of someone's training philosophy
- The benefits of creating a partnership for your training with coaching
- And why I think all running coaches should have coaches too!
Learn to Run registrations are now open, so you can sign up here for early access to the group and to start on our introductory walking and strength program.
August 10, 2018
Let's talk about things that are not running that might be stopping your running from improving
This week in the podcast, I'm talking about all the things that sit around your running that can have a huge impact on your running
- On sleep: making the most of your own sleep pattern, rather than forcing yourself to get up early
- On nutrition: making small tweaks that can force you to get all your micronutrients as well as your macros and making that mindset shift to eating for performance
- Experimenting with cold exposure for improved immunity: YES. I've been having cold showers.
- Mobility: I've been using the GOWOD Mobility First app for three weeks and I talk about what I'm loving it for.
July 13, 2018
Let's talk Rest Days!
In the beginning they might be your favourite thing, but after awhile rest days can sometimes seem harder than run days! So this week I'm talking about:
- What the purpose of rest days is
- The difference between rest days and active recovery
- How to tell if you need more rest
- How to adapt your training when you need to
- How to build volume without creating too much fatigue
- And why you don't want to carry fatigue from one session to the next
- Plus, why you don't want to get caught up in more is more and how to make smart decisions.
July 6, 2018
Have you ever noticed how your second interval in the middle of those intervals is easier than the first?
That's probably because you haven't warmed up properly. And while a full warm up is time consuming, it can be the thing that gives you so much more out of the session, allows you to enjoy it a whole lot more and creates better fitness adaptations too.
In this episode I talk about:
- Fuelling your quality sessions
- What a warm up looks like for interval training vs sprint training
- The rest times you should be taking in between your warm up and your sessions
- What kind of stretches and dynamic movements you could include to help you warm up
- Why you should shorten the workout and not the warm up.
Here is a sample warm up to get you started!