George Leonard he stated already in the late 90’s that we, society want everything fast and now. I just remind you about my Ericsson… Instant -and other than instant noodles, - this is obvious , its not how results are produced. But hey Heiko, isn’t that what you are doing? Well yes. Exactly the aim of using mental techniques that give you a quick paradigm shift, will stir emotions that show a glimpse of that things could be different. And this short insight will then lead to a openness a willin...
Dec 01, 2022•18 min•Season 3Ep. 48
It's all about snakes and ladders… avoiding the snakes and you reach the top. Distraction vs Discipline. That’s why here on this podcast or in my book, I talk we talk so much about goal setting. Doubt can lead to distraction, so you end up training but not specific areas where you need to improve. When you are training running on a reglar basis without feedback without knowing where you are at, then you become unsure if your actions are leading you closer to your goals, the allure of distraction...
Nov 24, 2022•17 min•Season 3Ep. 47
Faster runners don’t have as much variation in their form. Running “fast” requires you to be more efficient, so you likely won’t see aggressive heel strikes, slow cadences, poor posture, and excess movement. One of the (many) reasons these runnesr are fast is because they’re efficient. They have a high running economy that wastes less energy at higher speeds. That sounds like a great free lesson right there doesn’t it? That’s what I mean with learning on the run. And it is more simple than you t...
Nov 17, 2022•24 min•Season 3Ep. 46
Today’s show is for you, the runner that seems to always be running at a too fast pace, that runner that’s always out of breath, that runner who suffers often from injury, that runner who hasn’t understood the benefits of developing a strong base by running slow. Enjoy today’s show which will enable you to build more endurance thing you to go further and become better at stronger smarter runner. Thanks for listening do share it with someone who you feels could use todays message, my name is Heik...
Nov 10, 2022•18 min•Season 3Ep. 45
Lt me share with you my race experience this month. Some seriously tough trail running, and open water swimming plus trail running. Did it all go to plan? Nope! Did I manage it well? Yes. Focus on agility, skill on creativity. Focus on how you would like to respond. And in order to create these new options streams of thoughts you can talk to experienced people who are not out of sheer ego or medals too crazy for you or explain something too unrealistic, but those who have successfully mastered s...
Nov 03, 2022•23 min•Season 3Ep. 44
Here let me summarize for runners who want to get back into running: • Follow a training plan – getting back into running-runners often get stuck in a rut or get too excited and run too much too soon and end up burned out and injured. Following a plan will keep you accountable and motivated without demanding too much of your body at the start. • Take rest days – Rest days are important to allow your body to repair and rebuild from hard training days. Take at least one rest day a week for physica...
Oct 27, 2022•29 min•Season 3Ep. 43
Do your commitments live up to your goals? What is the thing you would choose to do despite external reward and feedback? Commitment is what spurs you to take action, and what you would be willing to give 100% to achieve, while putting aside personal gain and recognition.Because this is obvious, every runner that completed the race, received a medal at that last marathon, and the t-shirt which maybe you never will wear isn’t the real reason you took part. Being committed is a willingness to do w...
Oct 20, 2022•17 min•Season 3Ep. 42
Now, tell me when are you going for your Personal Best? When are you going to write your headline? The year 2022 is nearly over. It is irrelevant what happened in the past months. The setbacks the injuries, the great excuses you had that kept you from training, the excellent reasons you had to stay indoors, or not to stretch to strength train, or as to why you added that bit of extra weight. Guess what… it all doesn’t matter. You know why? There still is time to set your best time. To leave a ma...
Oct 13, 2022•20 min•Season 3Ep. 41
In no way do I endorse doping, cheating, or physical or mental abuse. Definitely not to be tolerated. Let's just see if there is something we can learn from these athletes before they lost their way. It is hard for me as a recreational runner to fathom this dedication. In your basement. Alone. On a treadmill. A top runner, reduced to slow times in a dark corner where no one sees you. The part I remember best was: When asked about his goal, he simply said, “I’m going to win it.” Since he had neve...
Oct 06, 2022•19 min•Season 3Ep. 40
What do triangles have to do with running? Well they are a simple way to improve your running. So that no matter how your run was, that you have in your mind a powerful memory… you know where you built endurance, you are a proud runner, and you finished strong. Now rather than just go on your run, how about changing that attitude. How about you take that 10K run and divide it into 3 x 3K. The last KM, not so relevant… or if you are into details, fine use 3,33 x 3. So you’ve divided your 10K into...
Sep 29, 2022•21 min
The show is recorded in one go, no editing, no fancy studio brought to you by myself Heiko a certified run / endurance coach, along with some other degrees in matters related to personal growth. Hey did I mention I also ha the privilege of training swimmers, yes as a swim coach, and especially helped swimmers with achieving their goals of open water. Had the fortune to train many exceptional athletes and actually people from all walks of life, we shared the same likes. Running and swimming. Is t...
Sep 22, 2022•17 min•Season 3Ep. 38
Donkey Kong. The game takes place over two screens. Mario starts at the bottom left of the bottom screen. The player must move right and dodge Donkey Kong's barrels by pressing the jump button. Mario can jump over barrels only if no girder is above his head. Mario receives a point for jumping over a barrel on the first girder. The barrels become faster the more of them Mario jumps over in a single run. If Mario does not reach Donkey Kong quickly, then the barrels will move too fast for Mario to ...
Sep 15, 2022•19 min•Season 3Ep. 37
Journey's end , tape, finishing-line, goal, last stop, resting-place, stopping-place For many runners, crossing the finish line is first off a huge relief. And distance or time has nothing to do with it. Crossing the line of a marathon if it is one where you trained extremely hard for, or your first 5K, finally you managed to complete and succeed at couch to 5K, both events face same level of importance and deserve a thumbs up. Often, especially on a exhausting run…. you barely have the energy t...
Sep 08, 2022•24 min•Season 3Ep. 36
You know this, you need to make space, space and room for new thoughts, Ideas, new practice methods, new running exercises, new stretching routine, new routine, new fartlek training. Let us narrow it down. What will this practice this EMR (Effective Mental rehearsal) do? 1. Learn a new training skill 2. Strengthen your focus 3. Be more effective. You are the only one that can determine what goes on inside your mind. Or what you let in. How and what you think about events. That’s why today we are...
Sep 01, 2022•21 min•Season 3Ep. 35
Understanding that emotions are contagious Strong emotions can be contagious and ‘infect’ those around us… If you come back from a bad training session, and your family bears the brunt of it… watch out. Change that attitude quickly. And if you run in a club environment, it’s important where possible to surround ourselves with positive, like-minded people. Because if you are a lone wolf, #mom85doingitalone and everything you do is measured by your own expectations and starts to feel not good enou...
Aug 25, 2022•18 min•Season 3Ep. 33
Training PACE || Setting the PACE How can pacing help you to become more successful in what you are trying to do? Simple. Holding the pace, ensures you will be able to adjust mid race and still ensure a good finish time in relation to what might have happened. A stumble, a fall hope not, or a too fast start. Now what happens as you are stuck behind a slower bunch of runners, not where you want to be… well… that’s the moment you concentrate, find out what your pace is, get composed and then take ...
Aug 18, 2022•20 min•Season 3Ep. 32
Ah before I start, one of the most inspiring authors that I have enjoyed and reread so often in my life Norman Vincent Peale… and one quote… that will set the trend for today. He never thought a podcaster will use this in his show for running… Ha. “The secret of a better and more successful life is to cast out those old, dead, unhealthy thoughts. Substitute for them new vital, dynamic faith thoughts. You can depend upon it—an inflow of new thought will remake you and your life.” It is widely acc...
Aug 11, 2022•26 min•Season 3Ep. 31
How are you using these 22 days remaining before the start of Comrades 2022? What are you doing to ensure it will be your best race yet? You have put in the miles, time to slow down, to taper and get that winning mentality in place. Today I want to introduce myself and this podcast where we talk about developing --> self-confidence, --> self-awareness, --> self-worth helping you develop a better mindset and attitude towards your running. This podcast is dedicated to you, the middle of t...
Aug 04, 2022•16 min•Season 3Ep. 34
Follow this advice and you will join that group of runners that excel, that improve and grow and therefore remain loyal to their sport. Which will maybe lead you to questions like: è Is running under 4 hours a good time? By the way: anything under 4 hours could be considered a good marathon time, putting you in the top 43% of runners. But is that relevant to you? Being in the top 43%? Or if you are a fast runner under a 2:50 Time. Excellent time by the way. That puts you in the top 50 of any maj...
Jul 28, 2022•19 min•Season 3Ep. 30
You know the feeling: One day, you decide to run at exactly 6 a.m. every morning and before you know it, you’re admonishing yourself because you missed your regularly-scheduled morning run. Congratulations. You’ve become a willing participant in a routine that has some of the best and worst benefits a runner can experience. Habits, notes Dr. Bernard J. Luskin, writing for “Psychology Today,” put the mind into a continual loop that becomes instilled in our brains. The acquisition of habits is so ...
Jul 21, 2022•19 min•Season 3Ep. 29
Are you running as often as long as far as you would like to? Are you able to look back at a great running year? If you look back does you run history inspire you? Today's show is aimed to do exactly that. 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 bette...
Jul 14, 2022•22 min•Season 3Ep. 28
Today’s show is all about helping you to get started, to stop procrastinating, to overcome excuses and to really start on your journey of becoming a runner. Even the process of acquiring the habit is predictable: It starts as a cue (I will run each day at the same time), becomes routine (you don’t think twice about changing the time slot) and delivers a reward (look how awesome I am keeping to my schedule!). You’re hooked. Welcome to the club! help to build strong bones, as it is a weight bearin...
Jul 07, 2022•21 min•Season 3Ep. 27
- Embrace your fixed mindset. Every runner has some aspects of a fixed mindset. Admit that you do as well, but don’t accept that you must live with its results. - Notice your fixed mindset triggers. It may be before a big race. It may be when you’re working out with other, faster runners. Whatever the trigger, learn when they occur and prepare to observe them in action. - Give your fixed mindset a name. Personalizing these mindsets makes them easier to accept so you can begin the road to moving ...
Jun 30, 2022•18 min•Season 3Ep. 26
How to get a wholesome sleep? I know we all had a night where we didn’t sleep well. That can happen, shouldn’t but it can. You know where you tossed and turned, couldn’t find rest. Hey and look I stay in hotels a lot, so those of you that have a light sleep or are not at home in unfamiliar enviroments, I understand this might be more difficult for you. But stick with me, what have you got to loose Cultivate that optimistic and curious mindset and join us for this episode. We humans, we are creat...
Jun 23, 2022•17 min•Season 3Ep. 25
You need to go forward, you need to reflect in the past and ensure that you have some great memories. You need to access them and use them for positive projections about your future runs.
Jun 16, 2022•15 min•Season 3Ep. 24
By the way if you are a new time listener, welcome to this show. Who is it for? What is about? Why should you be listening in the first place? What’s your benefit? Let me explain. It’s a show for you: the runner. If you want to become a better a stronger and most of all a smarter runner, then this is for you. Quick & informative, advice you can understand easily and use in your daily running life. And no this is not a quick fix, nope its rather a long-term approach to helping you develop a s...
Jun 09, 2022•18 min•Season 3Ep. 23
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....
Jun 02, 2022•19 min•Season 3Ep. 22
If you find this topic interesting, and would like to have something more in hand… there are many books on this topic. And in my experience, listen I have been deep diving nto this topic since years aback. Did a lot of training and had to read these excellent but difficult to understand books. Maybe its just me, but the references to all the studies done, the comparing of various studies, it distracts me from finding answers to the question I have as there never seems to be a fluid reading takin...
May 26, 2022•20 min•Season 3Ep. 21
Why do we give up? Others don’t? Why do we persist, or not? What makes us stand firm? It starts in childhood. Right there… But before we get started, and perhaps dragged back into our childhood……Referring to a coach that really knew how to reach and excel the athletes to do their best… “He didn’t ask for mistake-free games. He didn’t demand that his players never lose. He asked for full preparation and full effort from them. “Did I win? Did I lose? Those are the wrong questions. The correct ques...
May 19, 2022•19 min•Season 3Ep. 20
In running as in life, there is Time & Place for everything. For great times, and not so great time. Like with the season, or any resource, it goes through a process. How does motivation fit into this? Is this perhaps the best excuse to not being motivated? It’s the season. Motivation comes and goes? Hey we have a very interesting topic and show coming up, but first the intro. Running motivation, staying motivated, keeping that motivation level up….What sounds so logic and makes so much sens...
May 12, 2022•18 min•Season 3Ep. 19
