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!
June 29, 2018
If you do everything at full capacity, you'll burn out pretty quickly.
And not just physically either, it's a tough mental burden to shoulder as well. This week I'm talking about ways to structure your week to make sure that:
- Every session has a purpose and a goal
- You are making choices that are about longevity, not just maximum results
- You enjoy what you are doing, and it isn't something you dread
- You are taking into account that a particular type of training that you do might present different goals than the ones you are individually pursuing and how to make choices for your training with that knowledge
- You are prioritising recovery days, easy days, maximum effort days, movement quality days and practice days
June 23, 2018
It can be easy to think that once you hit taper time all the work has been done, and that's mostly true. But there's a whole lot you can do in the last week to make sure you get to the start line well rested, well fuelled, with your mindset in the right place and ready to go.
This week I talk about:
- What to stop doing the week before your race
- How to avoid the dreaded taper sickness
- What to eat and drink in the lead up; and
- How to calm your nerves to get your head in the right place.
June 15, 2018
Habits are not goals, so if you aren't a natural planner or you aren't in a focused period of training, the idea of setting goals can seem overwhelming at best or even pointless. But there are so many ways to set goals to keep you interested in what you are doing and they don't have to be about reaching a new distance, entering a new event, or setting a new PB.
In this episode of the podcast I talk about using goals to create your own meaning and some of the fun ways to set goals to keep things interesting too.
June 8, 2018
This week I'm talking about how to get yourself going for things that aren't exciting, that you don't look forward to but you really need to do. That might be rehab, strengthening weaknesses or it might be those hill sprints that you are dreading or it might be the meal planning you can't stand.
The longer term the reward is for the things you are trying to do, the harder it is to get going.
So this week, I talk about:
- Knowing why you are doing it in the first place, and what the benefits are
- Prioritising things early in the day and early in your week
- Finding something, even something small that you can enjoy about it
- Creating a reward system to sweeten the deal
- Creating some social accountability
- And even tricking yourself i you need to!