Today we talk about EXPECTATIONS. You know that thought, that idea you had of what will happen once you cross the finish line and get that finish time, the medal, the t-shirt, hey all the thoughts that made you start in the first place. Yes, Heiko is my name. Thank you for joining me today and of course you have some expectations.. we all do. Every day. Expectations of how the day at work goes, expectations of how the day at home goes…. Even expectations of this show don’t you? I don’t know abou...
May 05, 2022•19 min•Season 3Ep. 18
This is part 2 of the Charity run, 12 Crazy days. This is a two-part podcast. Means this is part one of a charity event from 2015. When you reach a point where you say not "someone" or "somebody" should do something about this, but you realise "you"... you, are that person who is actually going to do something. And then you risk exposure. You commit, you talk about your plans, your ambition, to help. How do you plan a charity run. How do you go about it? Join this episode to hear about raising m...
Apr 28, 2022•20 min•Season 3Ep. 17
This is a two-part podcast. Means this is part one of a charity event from 2015. When you reach a point where you say not "someone" or "somebody" should do something about this, but you realise "you"... you, are that person who is actually going to do something. And then you risk exposure. You commit, you talk about your plans, your ambition, to help. How do you plan a charity run. How do you go about it? Join this episode to hear about raising money for a refugee camp in Jordan. Zaatri, the fou...
Apr 21, 2022•21 min•Season 3Ep. 16
Running has to do with... patience... and achieving something you cannot YET do. A "not yet" situation. How and what you think during the NOT YET situation is vital. Have you ever said or thought any the following? ⦁ ‘This is impossible. Its too far.’ ⦁ ‘My fitness level isn’t there cant do it.’ ⦁ ‘Not working for me. I’ve tried everything!’ ⦁ ‘Trying out ideas in this apodcast is a waste of time.’ If you have talked to yourself or others like that, definitely you have given in to a fixed mindse...
Apr 14, 2022•22 min•Season 3Ep. 15
When you run, what do you look like? Do you look like a pro? Or depending on the days form you might look like a very tired marathon runner on the last kilometer, but actually you just started your 3K run. Without knowing you, I suppose you have a pair of fancy shoes, I surely hope you do. You have more or less matching running gear or perfect perfect matching running gear all from the same brand or you might be one of those mix-and-match types shoes from one manufacturer socks from another you ...
Apr 07, 2022•23 min•Season 3Ep. 14
Good, now, back to the learning effect. You the runner, weeks training, have a goal, crossing the 10K line at 40 Minutes. Or that marathon in 3:15. Hey or it might be that 5K in under 19 minutes if your previous personal best is a 22, 24 minute then… that is a 16 week challenge right there. And I am sure you ill agree with me, any additional mental help, ability to improve your focus will be helpful. And as we remember from school the learning effect which you will agree is VITAL to make get imm...
Mar 31, 2022•20 min•Season 3Ep. 13
Ah no, its not a “life hack” or a “get fast quick scheme”… if you go back and listen to some of the previous episode, suppose you are a new listener, what you will find is someone (me) with a passion for running, who has not only been an active runner for over 35 years, but also you know I wanted to understand why some runners can easily go a certain distance that others cannot even think about… cannot wrap their heads around. And then I had the privilege of working with many top trainers, and h...
Mar 24, 2022•21 min•Season 3Ep. 12
More. That’s what today is all about. More… much more. But hang on isn’t that contrary to popular belief? Isn’t less better than more? I mean are there not studies proving less is better? What’s up with running more? Let’s get some clarity. Strava.. 21.5 million uploads to the platform each week On average, the average distance per run is 6.3km or 6.6km for male runners and 5.5km for female runners. he average run globally was 38 minutes and 48 seconds. In the US, the average runner heads out fo...
Mar 17, 2022•19 min•Season 3Ep. 11
Yes H-E-I-K-O is my name, and developing runners’ attitudes, changing of mindsets, to make you become the best runner you can be. Basically doing all that what doesn’t come to mind. Because the mind, the runners mind is full of the next best thing. The shoes, the gear, the nutrition… whilst actually many struggle to get out running on a regular basis, or fail to train at a correct level. Some swear by the health benefits and mood-lifting effect, others never ever have experienced something even ...
Mar 10, 2022•19 min
Having a long-term approach, you will be able to build mileage safely over time to improve your running. And this is where most runners have heard of the 10% rule . That rule that a couple of years back was considered THE rule to increase the mileage. It takes some simple mathematics: You take the mileage you ran the previous week, and increase it by 10% of that amount. But hey, you know this already… sticking to a rule, a fixed one at that often means you are doing something that might not be s...
Mar 03, 2022•23 min•Season 3Ep. 10
Stop, Pause explore your own thoughts….. todays topic Yes H-E-I-K-O is my name. Who are we what are we all about? Simple: helping you become a better runner. Mentally a stronger runner. Why mentally? Well, because the compression socks, they are cool… but don’t improve your run performance. Those runner sunglasses, I love that Facebook ad for a certain brand… it has like 5 essential features that are absolutely VITAL for a runner. After reading that ad, or even just scrolling past it, it makes y...
Feb 24, 2022•20 min
Motivation makes things happen. You know this…When it comes to getting results, it takes motivation and ability. But where to find this motivation? And what if your ability isn’t improving? I don’t even look like I’m motivated all the time, but I am - diligent about installing key points - run habits that matter to me most. You see, I don’t have to muster up the motivation to get up at 5 AM every morning, because it’s a habit. I don’t have to motivate myself to focus on running every day, becaus...
Feb 17, 2022•22 min•Season 3Ep. 7
Two young fish are swimming along when they happen to meet an older fish swimming the other way. The older fish nods and says, “Good morning boys. How’s the water?” The two young fish smile, nod, and continue on their way. As they glide through the water in silence, eventually, one of them turns around to the other and says, “What the hell is water?” The point of this parable — first told by David Foster Wallace — is that the most obvious and important realities are often the most difficult to s...
Feb 10, 2022•21 min•Season 3Ep. 6
Eventually, these experiences can play into feelings of low self-worth and failure, which some people may try to manage by “doubling down” on things like sensation-seeking and avoiding challenges. you can self-identify the problems of Peter Pan syndrome, the following tips can be handy: Frame a plan for future and select a run distance of your choice. Strive hard to excel in that domain. Identify what you like most about running and concentrate your struggle around it with creative zeal. Try to ...
Feb 03, 2022•23 min•Season 3Ep. 5
Whether you’re an elite or beginner runner, having feelings of self doubt at some point is inevitable. Putting in work every day starts to feel impossible when the goal is far off or you’re facing a plateau. Striving towards a lofty goal is admirable. It’s exciting and motivating, sure. But what about those times when progress slows, we have a bad run, or keeping up with training feels too challenging? These struggles open the door for self doubt in our running abilities. I am reaching that poin...
Jan 27, 2022•21 min•Season 3Ep. 4
Motivational Posts. Why do they get on my nerves? Why do the constant short messages provoke me? Lead to irritation. No pain, no gain. Really. Seriously. OR take the stumbling blocks life throws at you and build a road.Why do I cringe if I hear or read a low level motivational quote? No matter how often you fall down, GET up and try again. Great how original. If you dream it, you can do it. And the way how to get there? The steps. The plan to change stumbling blocks into a path. The step by step...
Jan 20, 2022•25 min•Season 3Ep. 3
Zeigarnik Effect The Zeigarnik effect states that people tend to remember unfinished or incomplete tasks better than completed tasks. The effect was first observed by Russian psychologist Bluma Zeigarnik, who noticed that waiters in a café could recall the orders they had not yet delivered better than those they had distributed. Much research supports the Zeigarnik effect, but it can also be undermined by things like the timing of task interruption, one’s motivation to engage in a task, and how ...
Jan 13, 2022•24 min
Let me summarize the benefits right now: #1 A memory can become a legacy. Who knows you might be the next Dean Karnasez or Forest Gump. Ok, scratch that with Forest Gump, but you might be THAT runner one day the whole town knows, respects. #2 A 365 day run streak will ensure you have appreciated the basics. Running every day. How blessed are you to have such a body. #3 The struggle of not wanting to, but then going out… it’s a sweet victory every time. Guarantee you will never ever regret having...
Jan 06, 2022•21 min•Season 3Ep. 1
This is it… the year is over and done... dusted… throw the calendar away… nothing you can do anymore… Question is despite of where you currently are, in terms of your fitness, your run performance… how brave are you going to be planning 2022? Here we talk about - developing a strong and helpful attitude - building mental stamina - your goal setting - your tenacity Those and few others, are the ingredients to become a better runner. Of course the big marketing budgets of various sports manufactur...
Dec 30, 2021•19 min•Season 2Ep. 52
You will have failure. I mean don’t even get me started with my list of where I set out trained, plan in mind and hey, it didn’t work out. Thing is, some people fall into a very dark place, and that is incredibly sad. And yes, I do talk a lot about building your successes, about going for your best run. Be it run time, or run distance or run event. And each and every goal comes along with its setbacks. With its trials and tribulations. That’s part of the learning curve. Now if you perhaps listen...
Dec 23, 2021•20 min•Season 2Ep. 51
Relentless runner it such a overrated word. Most runners’ think that doesn’t fit to them. Only if you have done a huge amount of miles, rough terrain, multi day event can you call yourself a relentless runner. But hey, if you look back at your running year, and there is a regularity to be found, perhaps every two days every third day, you completed a run. Maybe there is even a race or couple of race events you can look back on… and of course a improvement… then well done. Give yourself a pat on ...
Dec 16, 2021•17 min•Season 2Ep. 50
Today, plus three more Thursday remaining and the year 2021 is over. And you know what this means? Year-end… you are going to look back at and analyze how you spent the year…. Here is the intro. Three more Thursday’s. Do you remember back episode 17? 29th April? The best day is Thursday. Why how come… well break a big goal down into small pieces. Those of you that struggle to build up the discipline or the will power over a longer period. Or you just think a 12 or 8- or 6-week training cycle see...
Dec 09, 2021•18 min•Season 2Ep. 49
Just a quick question. do you believe there is something as a talented runner? Sure, yes.. its not a trick question… but sounds about right. Some runners are more talented than others or is it some runners are more talented in some areas … more than others. And some people think this is due to.….or hang on let me put it into perspective. A decade or so ago, if you asked the top scientists what separated top athlete’s, the answer would be simple, genetics. Then it shifted this viewpoint…that whil...
Dec 02, 2021•15 min•Season 2Ep. 48
I look forward hearing about your transformation… your story… feel free to drop me a email at makeeverstep@gmail.com …. And I have a request….. oh and when you are on Amazon, because someone has to pay for that rocket, you are going to go to Amazon anyway to buy a pair of scissors, or a thing that 5 minutes earlier you didn’t even know it existed and NOW you must have it. So whilst you are on Amazon…. do enter my name Heiko Stribl and brain training for runners. Don’t just enter brain training, ...
Nov 25, 2021•22 min•Season 2Ep. 47
Yes, Heiko is my name… H-E-I-K-O so listen up today it’s about swim and run. The running part we talk about every week. And the topic usually is mental tools, mindset and a rethink of a attitude or a certain way you feel about a setback. Its where I offer tools to enable you to perhaps whilst listening you realize…. Ha, yes actually that’s right I should try that. It is all about how to progress. How to re-ignite your relationship with running. How to ensure you are not settling for less. Too ma...
Nov 18, 2021•21 min•Season 2Ep. 46
The link between self-talk and self-doubt When it comes to our abilities and talents, the occasional bout of self-doubt is common. However, if you find that you’re constantly questioning whether you’re good or capable enough, the negativity bias suggests there’s a tendency to fixate more on what you did “wrong” than what you did right. Think of a time when you accomplished a partially great run, but you focused more on that one thing you could have done better. Despite that 80% of your efforts w...
Nov 11, 2021•22 min•Season 2Ep. 45
The show goes into techniques that runners are confronted with on a day to day basis. Might be the one or other show episode does resonate with you… that’s ok, but you wont walk away having wasted your time. Because its all about delivering high quality content. See I have not only been a runner for the past 35 years, having worked with athletes be it in the states, in Europe, people or let me say runners’ we sometimes have issues. OK, sounds weird. We sometimes get stuck. We don’t get the race ...
Nov 04, 2021•18 min•Season 2Ep. 44
What is EFT and who uses it? EFT, also known as tapping or psychological acupressure, first came to prominence in the 1990s when developer Gary Craig published information about the therapy on his website. It involves tapping specific points on the body, primarily on the head and the face, in a particular sequence. While doing this, the person focuses on the issue that they wish to treat. According to EFT International, the technique can be helpful for people with: · anxiety · depression · chron...
Oct 28, 2021•17 min•Season 2Ep. 43
As a runners you know as the distance and pace goals grows, you need to be prepared to expect the unexpected. And that is where Mental toughness helps you are a runners‘ to excel, if you know how to use mental techniques. But and this is a interesting fact, what may be less known is that mental toughness also helps runners‘ avoid long time recovery from injury and successfully return to the sport once the body is healed. With is down to, a much clearer headspace, with clear direction of thought ...
Oct 21, 2021•20 min•Season 2Ep. 42
It is not a question IF you will… but rather WHEN you will fail. That applies if you are or have made running a priority, something you want to excel at. See if you explore your limits, and want to look back at some great memories about running. There will be a distance, or a pace, or a bad day that makes you fail. What a depressing way to start the podcast. Heiko is my name, and its all about mental tools for runner’s. If this is your first time listening to this show. CONGRATULATIONS… you will...
Oct 14, 2021•19 min•Season 2Ep. 41
