Advanced Endurance Coaching

Why was Casey Neistat such a big magnet on social media just getting views after views, when so many professional cinematographers or naysayers said it was “just a fad”? 12 million subscribers 3 billion views.

For the same reason you don’t need convincing….

You don’t need convincing that exercising 30 minutes every day is good for your health.

You don’t need convincing that stretching 15 minutes every day is good for your body.

You don’t need convincing that ensuring you have a healthy diet is good for.

So what’s the deal?

We know that… ok….. 

When it comes to the many beliefs we hold in life, we don’t need more convincing, we need more conviction. That’s what Casey Neistat’s rise to fame shows. He did something actually few things… bicycle lanes, apple iPod battery replacement long before there was YouTube he did it because he was convinced and set on he had deep sentiment, was having the faith and confidence that this particular message needed to get out. 

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.

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.

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.

Runners’ have feelings. Which: Leads to decision. And so often you have a feeling, but you cannot put your finger on it. Perhaps feeling disconnected. What am I thinking? What actually am I feeling? Which then leads to some guesswork, and sensations that next thing you know lead to concrete thoughts. When Philippides ran from Athens to Sparta at the end of the Battle of Marathon to share the news of the Greek victory over Persia, he didn’t do it wearing a pair of carbon-plated kicks. A couple of millennia before the advent of zero drop shoes and the ‘natural running’ movement, the literal legend of long-distance running was doing his thing barefoot, proving that you don’t need lightweight foam and a responsive midsole to go the distance. BUT THAT WAS 490BC... YEARS AGO. Nike Adidas PUMA, ASICS, HOKA where not available on the market YET....,

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.

Good thing you joined today’s show. 

Fourth season, all about runners running attitude, developing endurance. How? Well its simple… Improve self

-        awareness

-        worth

-        confidence

I am talking to you.. yes you dear listener…. that I want to appeal to, life is too short to just go on a couple of runs. Before you know it, are you going to be old and running will be a thing of the past. Getting up and walking to the kitchen, to the bathroom will require planning, and effort.

That’s why on this show its about not just enjoying your hobby, but becoming brave striving for more, faster times, longer distances, faster pace, exploring new races, places, trails road, swim and run…. 

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.

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 right mix of protein, carbs, fat, and hydration is one of the biggest keys to a runner’s training, speed, and recovery.

Eating the right mix of foods is essential for anyone who wants to take their running to the next level.

limit any processed foods and start with lots of whole foods instead. Processed foods are those with lengthy ingredient lists, and most of those ingredients come from a lab, not nature. The extra salt, sugar, unhealthy fats, and artificial ingredients in highly processed foods can promote weight gain and inflammation in your body 

A lot of this I took straight out of the book Brendan Brazier twice Canadian 50k champion

Glucose is the gasoline to your hard-working body machine. If you fill your vehicle up with the good stuff—premium gasoline in the form of nutrient dense whole-foods—your body will operate efficiently like a well oiled machine.... (slight exaggeration but you get my point).

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.

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.

Confidence is something you develop as you go through life and as you put yourself in new situations or new environments. When you see other runners looking incredibly strong. They had to work towards that goal. They invested more time and energy towards their sport. Yes it might be they have a advantage come from a sporting background, made a team, had great coaches… but they still had to work at it.

Like many aspects of athletic development, self-esteem is a product of two interacting forces often described as nature and nurture. A runner's biological strengths and weaknesses influences his or her development of self-esteem, but so too do their interactions with other runners and what training plans they where exposed to.

What is the main source of confidence?

This one I would want you to answer for yourself. Think back what was it a certain event a moment in time where you grew immensely in confidence. Wasn’t it something that was challenging maybe even a bit of fear involved?

The most powerful ones are usually the ones that accompany taking a risk. You find them when you step outside of your comfort zone in some way to achieve, acquire, or experience a new distance, a new course, a new trail.

Proverbs 3:26

For the Lord will be your confidence and will keep your foot from being caught.

As a runner you know that working hard is so important. But hard work is worth more than just being fast…

If you try 80% of the time give a real quality effort, that shows and proves to you what really is possible, versus what you think might be possible. Because hard work gives you the chance to surprise yourself, with your new capabilities. Training throughout those colds winter months, adhering to the training plan, finding reasons to go out and do the session rather than the excuses to stay home.

Plus it has a side effect working hard: it will help you to keep that attitude as you progress, leading to that desire that drive to seek improvement. Imagine for a second looking back at your running history, and you see the difficult choices you have taken in the past. You went out even though it was late at night, everyone else thought you are nuts. You went to the track even though it started to rain, you did a long run even though it would have been a perfect day to just stay indoors. What have you done? You have created a history that makes it difficult to settle for less.

Means to simply run the same route or participate the same race suddenly doesn’t seem to be exiting anymore. Next thing you start to google for race events you never even heard of before, involving distances that you didn’t envision you would be looking at less even participating in.

Hard run sessions, hard hill repeats.

Looking at your run diary, and realizing you haven’t skipped a session in months. You chose the more challenging route, the more difficult marathon all those moments consolidated into a strong base that meant more than any medal you might have gotten.

Why is that… we need no research to answer that. It is that fuzzy delicious feeling of confidence, that mixture of hidden pride that you get through hard work and persistence.

You valued your efforts to try and do hard things more than opinions of others, or at the risk of failing, having a did not finish behind your name. You didn’t cheat, you didn’t shy away from the hardship.

Hard work in running, is scarce. And scarcity is something valuable. It is so precious it sets you apart from all others.SHOWNOTES:

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

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.

God bless you, share the show give it a like, and remember… take it easy.

Today let’s look at our ABC’s, yes that’s going to be the topic. … join me the next 15 or 20 minutes and just let this show all about developing a healthy mental attitude towards your running give you something positive to dwell on…

Exactly that’s what I am about helping you become a better stronger smarter runner. HEIKO yes that’s my name, and if you are a first-time listener…. The show will grow on you give it some time. Some topics might seem far-fetched, others yes, I am actually doing that. But see, the whole concept is built up around mental techniques to improve as a runner. Why improve, well life is short, and why not make this year your best run ever.

And how to do that, depending what stage of life you are in is through your mindset.

Rather than talking about best running shoes and must have compression shirt, both things are not going to really be of help if you are not reaching your set pace, or distance or time. What will help you are those inner resources.

Your knowledge, your experience. Abilities, talents, habits. Past successes, races completed, challenges you conquered, key moments you might have had, real special moments, and your personal convictions, values. And now the challenging bit. How to use all that during a race. During a long race.. where the mind can drift in so many different directions.SHOWNOTES:

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

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.

God bless you, share the show give it a like, and remember… take it easy.

Speedwork is simple. Any fast workouts help develop fast-twitch muscle fiber, which in turn builds muscle. And if you do it right elevates your heart rate, and increases calorie burn.

·  Develops fast twitch muscle fiber

·  Builds muscle

·  Elevates heart rate

·  Increase calorie burn

And surprisingly the moment they need to be done are not “when I am in top form” or “when I am feeling like I am in hero mode”. No actually this is recommended to be done if you hit a plateau.

Part of why Speedwork  has such a dramatic positive effect is because it makes you uncomfortable, forcing you to change your;

-  way you breathe,

-  stride, and therefore

-  effort.

You might have heard experienced runners talking about why you have to run slow to run fast. This seems counterintuitive. Why does running slow make you faster? Common sense suggests that to run faster, you have to practice running faster. Maybe that’s you? Maybe you are wondering why you aren’t getting fitter as quickly as you’d hoped? Or maybe you are wondering why your legs and lungs always feel so beat up at the end of each run? If so, then listen to this, because “Run slow to run fast” is true. If all you ever do is run fast, your progress will be a lot slower than if you do a mix of fast AND slow running.

So how does run slow to run fast work then? For endurance runners (1500m upwards), the amount of slow running you should do each week is more than the amount of fast running you should do each week. When you achieve run slow to run fast, there are a huge list of benefits. This type of easy effort improves the aerobic energy system and your aerobic base.

SHOWNOTES:

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

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.

God bless you, share the show give it a like, and remember… take it easy.

How does fatigue affect running performance?

There is no question that fatigue has a detrimental impact on running performance, and as you get tired your running speed decreases. From a purely biomechanical perspective, running speed is the product of cadence (the number of steps you take per minute) and step-length, and so it is of little surprise that as you fatigue, your running cadence and step-length both decrease). These changes in spatial-temporal parameters are associated with changes in your kinematics, and so increased knee flexion at foot-strike, decreased hip and knee range of motion,  and increased trunk-lean are observed. It is also likely that your stride-length becomes more variable.

Apparently the reduction in step-length caused by reducing hip extension at toe-off and reducing knee flexion at foot-strike are protective mechanisms for injury and for energy preservation. However, if step-length decreases with no increase in cadence (or if cadence remains constant or decreases), then running speed and thus performance decreaseSHOWNOTES:

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

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.

God bless you, share the show give it a like, and remember… take it easy.

3, 2, 1, Go… giant steps taking you on your 5 K run…. another quick glance on the watch or phone aaah relief yes, its proof that I am running… and that’s how you start every run. Start the watch and go. Ok maybe without the with but you START by running.

Now you do know that there are some steps that you can take that will not only help avoid injury but also improve your run. You know what I am talking about … Drills. The word drill came into use in the early 1600s and derives from the Middle Dutch word 'drillen', meaning to bore or turn in a circle.

A drill is a way that teachers teach their students something by making them repeat it many times. OR the Sgt Major constantly drills into you.

Did I like ither of those drills? No.

Well hang on actually I did once I found it useful if everyone around you with a fully loaded automatic machine gun knows the drill. Or if the formulas where drilled into me then I would pass the subject…..

So let’s get to it….

How to benefit the most from running drills?

SHOWNOTES:

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

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.

God bless you, share the show give it a like, and remember… take it easy.