Peak Endurance

Racing is one thing. Crewing is another game entirely.

In this episode, we unpack the reality of the Buffalo Stampede. What it felt like out there, what went right, what didn’t, and what you only learn when you’re deep in it.

Then we shift gears into the NZ 6 Day race. Not as athletes this time, but as crew. And honestly, it gives you a completely different perspective on suffering, pacing, and what it actually takes to keep moving for days.

Two completely different experiences. Same sport. Big lessons.

If you think you understand ultras, this one might change your mind.

Most runners waste time on the wrong cross training.

They do workouts that feel hard

They do sessions that look impressive

They do what everyone else at the gym is doing

But very little of it actually makes you a better runner.

So in this episode we ranked different types of cross training out of 10 based on how useful they actually are for runners.

Strength training

Cycling

Swimming

Stairmaster

Yoga

Elliptical

Rucking

Gym work

And a few controversial ones

Some of them help a lot

Some of them help a bit

Some of them are almost useless

If you want to know what is actually worth your time, listen to this one.

Most runners think they need more mileage, more speed work, or more motivation to improve.

Most of the time that isn’t the problem.

In this episode we talk about the habits that actually keep runners stuck.

Comparing yourself to people on Strava without knowing their context.

Panicking after one bad run.

Winging your training instead of following a plan.

Expecting every session to feel good.

Chasing motivation instead of building discipline.

We also break down the rule of thirds.

Why a third of your runs will feel great, a third will feel average, and a third will feel terrible.

And why that is exactly what should be happening if your training is working.

If you want to level up your running, this is the stuff that matters.

If you want structured training instead of guessing, you can apply for coaching at Peak Endurance.

Most runners sabotage their race before they even reach the start line.

Not because they didn't train hard enough.

Because they taper badly.

In this episode we break down exactly how to taper properly before an event so you arrive fresh, sharp, and ready to perform.

We explain the 3 week taper strategy we use for ultras, why your longest long run should be three weeks out, and why reducing volume does not mean removing intensity.

You'll also learn the biggest taper mistakes runners make, how race week should actually look, and why B races only need a minimal taper.

If you’ve ever felt flat, sluggish, or underprepared on race day, this episode will help you understand why and how to fix it.

Topics covered:

• The purpose of a taper

• Why your longest long run should be 3 weeks out

• Reducing volume vs reducing intensity• How race week should look

• The biggest taper mistakes runners make

• How to taper differently for A races vs B races

If you want to arrive at the start line feeling strong instead of exhausted, this episode will help you get your taper right.

Ultra running can become very self-focused.

My training.
My race.
My goals.

But this sport does not survive on personal ambition alone.It survives because people give their time, energy, and care behind the scenes.

In this episode, we take a holistic look at volunteering inultra running.

We talk about the full range of roles most runners neversee. From aid stations and sweep teams to course marking, logistics,registration, and race-day coordination. There is more to it than handing outcups at 2am.

We explore why volunteering can be powerful for injuredrunners who feel disconnected from the sport. How staying involved protectsyour identity, keeps you grounded, and reminds you why you started in the firstplace.

We unpack what you learn when you stand on the other side ofthe finish line. The patterns. The mistakes. The leadership. The resilience.The humanity.

And we talk about something bigger.

Community.

Because at some point, if you want to be part of this sportlong term, you move from consumer to contributor.

If you love ultra running, this conversation will challengeyou to think differently about your role in it.

Not just as a competitor.

But as a custodian of the culture.

Ron and I have a fun chat with Daniel Kokken, assistant coach at Peak Endurance Coaching. We find out about his coaching philosophy and discuss recovery!

Most runners don’t get injured because they’re weak.They get injured because they rush the return.In this episode, we break down what actually matters when returning to running after injury, drawing on principles used by physiotherapists, sports doctors, and experienced run coaches.We talk about why being “pain-free” doesn’t mean you’re ready, why fitness comes back faster than tissue tolerance, and how most runners accidentally re-injure themselves by skipping steps they didn’t even know existed.You’ll learn:• What being “cleared to run” really means• Why load management matters more than mileage• The role strength plays in injury-proofing your return• How to tell the difference between normal discomfort and warning signs• Why speed is the last thing to reintroduce, not the first• This is not a quick-fix episode.It’s a long-term thinking one.If you want to return to running in a way that actually holds up, this conversation will change how you approach the process.

Sleep deprivation training is often recommended for ultrarunners.But does it actually make you a better athlete?In this episode, we break down the reality of sleep deprivation training and explain why we don’t believe the benefits outweigh the costs for most runners.We talk about:• What athletes think sleep deprivation training is vs what it actually involves• Why the body doesn’t adapt to sleep loss the way it adapts to training stress• The physiological and psychological cost of chronic sleep debt• Injury risk, impaired recovery, and cognitive decline• Why one “all-nighter” is already more damaging than most runners realise• Why this approach doesn’t suit athletes with jobs, families, and real lives• What actually helps prepare you for overnight racing• The role of sleep banking and why we recommend it insteadWe also address the misconception that suffering through exhaustion builds mental toughness, and explain how resilience can be trained without sabotaging recovery and long-term performance.This episode is for runners who want to train hard and stay healthy, consistent, and in the sport for the long haul.Hard doesn’t always mean smart.And more suffering doesn’t always mean better preparation.

Disordered eating is far more common in runners than most people realise.And many athletes are already caught in it without ever using that label.In this episode, we have an honest, necessary conversation about disordered eating and eating disorders in runners. Not from a place of blame or shock, but from education, lived experience, and a deep desire to keep people healthy and in the sport long term.We talk about:• The difference between eating disorders and disordered eating• Why endurance athletes are especially vulnerable• Common behavioural, physical, and psychological warning signs• RED-S and chronic underfueling in runners• How “discipline” and performance culture can quietly cause harm• The real cost of ignoring the problem• What healthy fueling actually looks like for runners• When and how to seek supportThis episode is for runners who want to perform well without sacrificing their health, identity, or longevity in the sport.If parts of this conversation resonate, that matters. You’re not weak. You’re not broken. And you’re not alone.Running should add to your life, not shrink it.

Most runners don’t struggle because they lack discipline.They struggle because their expectations don’t match their reality.In this episode, Ron and I unpack what appropriate expectations actually mean in endurance training and racing.We talk about:• Trying to train for a miler while working long hours and raising young kids• Entering mountainous ultras when you live in the flatlands• Expecting podium finishes or unsustainable paces without the experience to back them up• Why “hoping it’ll work out on race day” is not a strategyWe also explore the real cost of misaligned expectations: injury, burnout, DNFs, and losing confidence in your running.This is not about lowering your standards.It’s about aligning your goals with your life, your environment, and your current capacity so you can actually progress.If you’ve ever felt frustrated, guilty, or confused about why your training or races keep going sideways, this episode will give you clarity.Listen in, then ask yourself one hard question:Are your expectations helping you move forward, or quietly setting you up to fail?If you want help aligning your goals with reality, reach out to find out about coaching with Peak Endurance.