Advanced Endurance Coaching

Nothing, not a single thing.. nothing…… the whole day passed and you haven’t done a single thing towards your goal… good thing you joined us today.

Yes, sometimes I don’t know about you but there apparently are people out there that have huge goals and did not do anything at all towards them. Means the whole 24 hours have passed, 1440 minutes, 86400 seconds

Metrics are your allies when looking out for signs of fatigue, which you can easily determine.

Guess what you don’t need to spend any money. These data points can give you valuable clues to determine where your body is at on any given day.

There are a few specific metrics an athlete can look at to determine whether the next session may push them over the edge.

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.

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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.

Usually runners’ are in one of four fields. Just picture four squares or 2 x 2 Grid.

In the first one:

1.  False things, compression socks or camel gag or shoes… and some have a  false attitude. Perhaps a negative one, non helpful. Negative talk, listening to negative stories from other runners,

2.  False things, starting even though you know you are not trained accordingly, correct attitude with positive self talk, some imagry hey looks like you might have a chance.

3.  Correct things, your training incorporates all those imporatnat factors, hill repeats temp runs, ong runs wrong attitude, remembering past failures, or old injirues

4.  Correct thing, correct attitude that’s the success factor

The motivations of recreational runners training for their first marathon have been examined in several studies reported that goal achievement (i.e., personal challenge and the sense of achievement) was runners’ primary motivation. Scholz et al. (2008) found that increases in self-efficacy and positive outcome expectancy were correlated with improvements in one’s marathon time Furthermore, Havenar and Lochbaum (2007) highlighted the role of social and weight-related motivations.A Spiritual Growth Mindset says I can because God can. This mindset is about hope, faith, dreams and Truth. “I can do all things through Jesus Christ who strengthens me”

My name is Heiko, thanks for joining me and remember take it easy.

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.

For those of you that listen regularly, you know that growing up in 34 Lampet street late 70’s early 80’s was the best time ever.

Exploring Construction Sites, roaming, our imagination as kids, like adventure.

Perhaps you can relate to this yourself, even as a adult… you go on holiday exotic location, no idea where is what.. unless you are one of those with smart phone addiction… then you know where everything is. Lol… for the rest of us then, it’s a adventure isn’t it?

Great feeling of curiosity you need to be analytical, a little intrusive

A very gratifying feeling.

As a marathoner, or someone who dreams of a marathon distance…. usually you realize that running 26.2 miles is not just limited by your fitness, but rather by whats going on in your brain, what thoughts and images come up in your mind. Experience has shown or hang on let me use a new terminology that will give the fact more substance… there are plenty of YT videos of people that apparently run a marathon without training. And they do it. Depends on how honest the whole video thing is.

But fact is… that people with a healthy BMI can complete the 42,2KM with the right training attitude, and reason.

One requirement is the same… You must have a strong determination and a willingness to overcome doubt, some of you fear and treat the marathon, and as many of life's challenges, as an adventure.

The training process obviously involves setting many small milestones and moving from one to another—this makes the whole process easier. Together, these achievements should add up to the ultimate desired goal: running a marathon to the best of one's abilities. However, those of you that are listening closely… SHOULD. Why not will. First an foremost, because only of those achievements are done and completed to the best of your abilities. If you slack off on Tuesday, don’t run, do a short run instead of a long run, avoid hills like the plague and never exceed your comfort pace. Well then it will be no surprise that you have doubt are nervous, are perhaps worried… good episode there by the way in case you missed it worried runner….A Spiritual Growth Mindset says I can because God can. This mindset is about hope, faith, dreams and Truth. “I can do all things through Jesus Christ who strengthens me”

My name is Heiko, thanks for joining me and remember take it easy.

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.

Time seems to follow a universal, ticktock rhythm. But it doesn't. In the Special Theory of Relativity, Einstein determined that time is relative—in other words, the rate at which time passes depends on your frame of reference. Just as witnesses in a police investigation don't always agree on how to describe the motion of a crime committedthey also don't always agree on when an event happened or how long it took. A second in one reference frame may be longer compared to a second in another reference frame.

And you an tell, this is going to relate to running as too often we are looking at time the wrong way…

But first…

A big welcome runners’ to the podcast, I am so happy you decided to give me some of your time promise I will make it worth your while. See, this show, ads free… well completely free is all about helping you become a better stronger and smarter runner. There is a whole learning concept behind this, with online courses and real life workshops where you learn mental techniques that allow you to reach a next level of running.Atitude 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.

So in this case, for runners’ time well spent.Luke 14:28-33

For which one of you, when he wants to build a tower, does not first sit down and calculate the cost to see if he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who observe it begin to ridicule him, saying, ‘This man began to build and was not able to finish.

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.

Worry. Or “to worry” is a conscious decision you take. Worry doesn’t just come from nowhere. Hits you in the face. Worry is a accumulation of thoughts that you have allowed to grow strong roots in your subconscious mind. You have nourished them, taken care of them… And actually your brain appreciates it. After all, that worry has ensured you go out and run, or that worry ensured you pack your running gear the day before. And your brain appreciates it, and the process becomes a habit. Sometimes, good habits. I mean ever since I seem to be talking around with those noise protection headphones, its good I worry about  getting run over. And habit ensures I make sure the cars do stop before using the pedestrian crossing.

My name is Heiko, God bless you, and remember… take it easy.

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.

Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit: 

Improve self -  awareness/-  worth/-  confidence

It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old…Here we talk about -  developing a strong and helpful attitude-  building mental stamina-  your goal setting-  your tenacity

"Based on WHAT? Who are you?". Fair question, good question actually. It's based in principles that Jesus taught. Why are Christian values important?A value or ethic is a principle or standard about what is important in one's life. Therefore, Christian values are the principles that a follower of Jesus Christ holds as important—the principles of life that Jesus taught. Whatever situation you’re currently facing, whether you are injured, perhaps even feel depressed because you haven’t been able to go for a run for so long, or you are just feeling demotivated, there seems to be no enthusiasm or drive even thinking to go for a run.

We all have this sometime. Sort of like writes block but for runners’. And then the alternatives to running they just grow in size. They just become bigger and better. What THEY, well the reasons for not going.

The logic for not going reveals itself so clearly that it’s a surprise you ever managed to go for a run in the past. LOL. Skipping Tuesdays run, sloppy Thursday, and what supposed to be a long Saturday run turns into a short obligatory outing. And next thing fitness is slipping, enthusiasm is gradually diminishing. Obviously, the harder it gets, the higher the resistance is, and if you have lacked motivation before good luck finding it in those excuses.

This can an happen to anyone, no matter how skilled or experienced they might be.

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.

All I am saying is running barefoot on grass, it really is something special. Leads me back to my childhood years. according to the American Podiatric Medical Association.

Running barefoot could strengthen and tighten foot muscles to help stabilize a flat arch. In an indirect way, barefoot running might help keep dreaded plantar fasciitis (pain in the bottom of your foot near your heel) issues at bay. Why? As previously noted, running with naked feet often leads to better technique and cadence.

Barefoot running is going to be tougher and more challenging, so there’s a good chance you’ll burn more calories

trying barefoot running as a cross-training activity, with workouts on a grassy field. View it as a variation in your routine, like hills or intervals ive your body time to get used to running with less support beneath your feet. If the adjustment to minimalist shoes goes well, you could consider progressing to barefoot running. Look for softer surfaces (such as a football field) to begin and, once again, scale back distance.Hebrews 10:36

For you have need of endurance, so that when you have done the will of God, you may receive what was promised.

Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.

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.

Get in touch: [email protected]

Biggest lessons I learnt that really changed how I viewed school… What I didn’t realise was that feeling uncomfortable was a sign that the exercise was working, and that if I actively sought that uncomfortable feeling—rather than trying to avoid it—I would’ve learned more. If you don’t get out of your comfort zone, you might find yourself tuning out much of your life on a daily basis. But when you go out of your way to experience new things, or when you let new things happen to you, your body creates brand new neural pathways that fuel your creative spark and enhance your memory. When I started learning how to prepare for ultra marathons. I really got into various new training techniques, and especially since I got those results I wanted, feeling uncomfortable has become a bit of a recurring theme. I still am uncomfortable. 35 years into my hobby. I’m going to be honest, at first, it was a real struggle. Every time I would find myself in an uncomfortable situation, I would start second guessing myself — Is running this far really for me? Maybe I’m just not strong tought smart persistant enough? Will I ever be any good? Will I ever learn enough to actually get through these long endless long runs? I’m sure many of you can relate.Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.

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.

Get in touch: [email protected]

If you like, think back to a running route. One that you haven’t been on in a long time. Now usually the clever ones close their eyes. Close their eyes to recollect that route. That trail that waypoint. There is a beautiful trail that I enjoy to run, about 15KM, and it is in the black forest. Now usually I run it once per year. That’s it. From the car park you head up a trail that leads you on a zig zag up to a ridge… and then if I recall it now… I am lost for details. Because you head down the north side of the ridge and then I cannot remember the details… all I recall is again being high up and admiring the view. But that part in the middle. It’s a blank. Sitting here, trying to remember it whilst scanning what all is Infront of me… my podcast notes, the microphone, the sticky notes, the photos I cannot find that memory. But let me try this… closing my eyes…. Yes I remember now actually its not a blank at all…

Have you ever wondered why we tend to close our eyes when recalling details or to focus our thoughts? As it turns out, this habit has surprising benefits. And according to the latest research, briefly closing your eyes on purpose is probably the simplest productivity hack there is.Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.

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.

Get in touch: [email protected]

By Dr. Wayne Dyer....

"If you get up in the morning expecting to have a bad day, you will rarely disappoint yourself. He said, stop complaining… differentiate yourself from your competition. Don’t be a duck! Be an eagle! Ducks quack and complain. Eagles soar above the crowd."

The wise cousin of the famous Darwin, Francis Galton (1822 - 1911) one day made an experiment that later went down in history as 'Francis Galton's Famous Walk'. He firmly imagined himself as the most hated person in England. With this attitude he started his morning walk.

It wasn't long before some passers-by were shouting at him and others bumped into him. Eventually he was even kicked by a horse and he fell to the ground. Instead of helping him up, the people standing around sided with the horse. Two lessons can now be drawn from this story:

Man is what he thinks. This means that any change in behavior must be preceded by a change in thinking, but this does not work without emotional involvement. The emotional level is crucial.

Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.

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.

Get in touch: [email protected]