Advanced Endurance Coaching

Advanced Endurance Coaching, we have a set of courses that are available for runners that want to learn mental techniques. How to cope with those nerves just before the race? How to refocus when at KM 15 you are ready to give up. Or how to get out of procrastination, or a training slump (that’s been going on for too long) and become a regular runner. Globally, 2 billion people (26% of the population) do not have safe drinking water, published by UNESCO on behalf of UN-Water and released today at the UN 2023 Water Conference in New York We go to the sink and get some water from the faucet to drink. We put some water in a pan so we can cook. We toss clothes in a washer, push a button, and wallah we wash clothes. We jump in the shower and hot and cold water is at our disposal. None of us would dream of using dirty, muddy water for any of these tasks. I am grateful that I have clean water to use. It's easy to take the blessing of water for granted, using it without a second thought. So, thank you, God, for the blessing of water. We are privileged, so What is a thankful heart to God?

A thankful heart is a heart full of gratitude for the things that God has done and continues to do in and through our life. It is the difference between a negative and positive attitude.

Thanks for joining us on todays show, my name is heiko, God bless you and remember take it easy.

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Improve self

-        awareness

-        worth

-        confidence

Goals really work as motivators, as we see many runners sneak in just under their targets (the shaded peaks are at 2:59, 3:29, 3:59 and so on), and few who just miss (finishing times like 3:01, 3:31, 4:01 are relatively rare).

Achieving these goals is partly a matter of careful planning and pacing.

When the researchers examined the distribution of the first half of the marathon, they again found heaps of athletes running slightly ahead of their goal, and few who dared lag.

From the word go, 

-        How to get going

-        How to learn from your own experiences

-        How to create your running success moments

-        Reflect and appreciate what you are proud of

-        Create your plan

-        And set your priorities.Hebrews 11:1 

Now faith is the assurance of things hoped for, the conviction of things not seen.

Thanks for listening, my name is Heiko God bless you and remember, take it easy.

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

That’s why on this show which is made for you enabling you to ask yourself better questions, change from seeing problems seeing difficulties to finding solutions. As long as I stare at a obstacles I am not open to finding a way around it. 

That’s what it will take, for you to progress whatever your next distance of time is. Once your motives are absolutely clear, it will be of upmost importance to ensure you have a clear picture outlined in your brain.  

If you cannot see it, doubt you will achieve it in the best of your ability. Fuzzy picture fuzzy outcome.

 Life is too short, or at least our running lives are too short to not be taking it more seriously. Rather than shopping forthose bouncefree shades, brain trining for runners’ a quick and easy read book, go to amazon just enter my name heiko Stribl, brain training for runners. Thank you for listening, my name is heiko, God bless and remember, take it easy.

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Sunday 11th June 2023, you might be in Pietermaritzburg. Yes, at the 96th Comrades Marathon, the 2023 edition. The down-run to a new finish line, at the Kingsmeade Stadium. Imagine that! Actually it’s the power of imagination that brought you to this point in life. (And a few months of run training but who's counting). If you consider the race’s origins (and it’s all there at www.comrades.com under the ‘History’ tab) they lie in honouring the sacrifice, endurance and fortitude of those ‘comrades in arms’ who fell in "The Great War from 1914 to 1918". World War I was one of the deadliest conflicts in history, and set the stage for another world war just 20 years later. You and Vic Clapham have something in common. You both imagined making that Comrades dream come alive.

So Vic Clapham had envisioned a future. And look the 93rd event. Now tell me dear listener. 

What does it mean to envision the future?

Often we make goals, but life distracts us and we forget about those plans. We’re then surprised, and sometimes frustrated because another year has passed and we’re not any closer to where we wanted to be just a few months before. 2 Timothy 4: I have fought the good fight, I have finished the race, I have kept the faith. Keep the faith, enjoy the run, my name is Heiko God bless you and remember, take it easy.

PERSEVERANCE VERSE

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.” 1 Corinthians 9:24 NIV

 In Steven Kotler’s excellent new book, The Art of Impossible, grit is one of the motivators you build and stack with other motivators so you can get in the game to succeed at a worthy endeavour. He makes it part of his recipe for peak performance. Like the Olympic gold medalist swimmer who once commented: “I only have to swim on two occasions: when I feel like it and when I don’t,” here are Kotler’s recommendations to developing more grit:

 “Do the Hard Thing First” You must have a growth mindset. build perseverance muscles. train your weaknesses

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Run a Marathon in One Year: A Long-term Training Schedule for Beginners

 The truth is, no matter how tall, short, skinny, or bulky you are… with the correct training plan and consistency, you will be able to train for a marathon in less than one year while learning lessons that you can apply to the rest of your life. Long-term running goals, however, are the bigger goals you want for the future that take notably longer to achieve because they’re significantly loftier and more complex. To effectively achieve them, long-term running goals require:

There’s a saying that’s well-suited to anyone who wants to achieve their long-term goals: “keep your eyes on the prize”.SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

The potential of being last can be a scary thing. Many people say: "I don't want to finish last" And seems it is their biggest goal for a race. But if you look at this logically, crossing the line no matter where (even last) is better than not finishing at all. Someone has to finish last. And often runner' who have finished last said that it was actually very special. People cheered you on and respect your efforts.... might become a memory you cherish. The person who finishes last often has to overcome many more obstacles than those who finish near the front.

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Attitude determines how we view our world, what we think, what we do, what do not do, what we pay attention to and what we choose to ignore. Attitude determines whether our purpose is forward-looking, positive and growth oriented or backward-looking, defensive, suspicious and negative.

A streak is among the most obvious and addictive ways for a company to lure us back to its website. Apps like Snapchat and Duolingo (the language-learning company) use streak maintenance like a boss, and Wordle is no slouch.

But streaks can be helpful and healthful, too, for instance for people trying to get in shape or lose weight. “Streaks can serve as a tangible cue of progress,” says Kaitlin Woolley, PhD, a marketing professor at Cornell University who studies goal pursuit and motivation.

SHOWNOTES:

What does this mean for your running? Here some useful links.

Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Last week it was the Boston marathon. What a race, what a history. And that’s todays show what does history have to do with your marathon journey?

Der Boston-Marathon 1923 war die 27. Ausgabe der jährlich stattfindenden Laufveranstaltung in Boston, Vereinigte Staaten. Der Marathon fand am 19. April 1923 statt.

The world’s oldest annual marathon saw athletes turn out great performances

RESULTS FROM THE 2023 BOSTON MARATHON

Temperatures were in the low-50s with rain that continued to pick up throughout the day. Leading into the men’s elite race, all eyes were on two-time Olympic champion Eliud Kipchoge, who lowered his own world record last fall. But another champion emerged in Boston on Monday. 

After winning two of the World Marathon Majors last year, Evans Chebet tapped into his experience on the course to defend his Boston Marathon title.Imagination is a facet of the image of God.

The human imagination is not only a great gift of God; it is also an aspect of the image of God. His creative imagination is such that he created the universe from nothing. His mind perceives the past, the present, and the future. And his Word—in its concreteness, in its figurative and descriptive language, and in the way it addresses the reader’s imagination—shows that God himself imagines.

The human imagination is not only a great gift of God; it is also an aspect of the image of God.

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Few studies have assessed the effect of acute sleep enhancement on athletic performance, with preliminary evidence showing positive benefits for strategies such as sleep hygiene.  Sleep releases growth hormones

Sleep allows your heart to rest

Sleep can strengthen the immune system

Sleep (may) improve endurance

Tips for developing good sleep habit. Establish a sleep schedule: Routines can make every part of life easier, including sleep. If you go to bed and wake up at approximately the same time each day, your body will likely establish a set circadian rhythm. You will have an easier time falling asleep at night and less wakings during the night, both of which promote quality sleep. Eliminate caffeine later in the day: Caffeine is a stimulant – it makes you more alert. Alertness is exactly what you want at your morning meeting, but not what you want when you are trying to fall asleep at night. Caffeine lingers in your system for several hours after consumption, so you may want to avoid consuming caffeine anytime in the afternoon or evening. Eat sleep-inducing foods: According to a review published in Nutrients, certain foods can help you fall asleep faster and stay asleep throughout the night. Carbohydrates, tryptophan-rich protein (such as milk, cheese, poultry, pumpkin seeds, and beans), tart cherries, and magnesium-rich foods all promote better sleep quality. Reduce blue light one hour before bed. Research shows that blue light – such as that from your smartphone – can disrupt circadian rhythms. You can use blue-light-blocking glasses; however, the most effective method is to turn off all devices for approximately one hour before bedtime. 

Use a white noise machine. White noise is not just for infants! While the research is mixed, many people report that light white noise helps them fall asleep. Avoid situations that present ongoing risks to sleep; promote positive habitual sleep behaviour.

Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.

What does this mean for your running? 

Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.