Advanced Endurance Coaching, we have a set of courses that are available for runners that want to learn mental techniques. How to cope with those nerves just before the race? How to refocus when at KM 15 you are ready to give up. Or how to get out of procrastination, or a training slump (that’s been going on for too long) and become a regular runner. Globally, 2 billion people (26% of the population) do not have safe drinking water, published by UNESCO on behalf of UN-Water and released today at...
Jun 29, 2023•16 min•Season 4Ep. 26
Improve self - awareness - worth - confidence Goals really work as motivators, as we see many runners sneak in just under their targets (the shaded peaks are at 2:59, 3:29, 3:59 and so on), and few who just miss (finishing times like 3:01, 3:31, 4:01 are relatively rare). Achieving these goals is partly a matter of careful planning and pacing. When the researchers examined the distribution of the first half of the marathon, they again found heaps of athletes running slightly ahead of their goal,...
Jun 22, 2023•16 min•Season 4Ep. 25
That’s why on this show which is made for you enabling you to ask yourself better questions, change from seeing problems seeing difficulties to finding solutions. As long as I stare at a obstacles I am not open to finding a way around it. That’s what it will take, for you to progress whatever your next distance of time is. Once your motives are absolutely clear, it will be of upmost importance to ensure you have a clear picture outlined in your brain. If you cannot see it, doubt you will achieve...
Jun 15, 2023•16 min•Season 4Ep. 24
Sunday 11th June 2023, you might be in Pietermaritzburg. Yes, at the 96th Comrades Marathon, the 2023 edition. The down-run to a new finish line, at the Kingsmeade Stadium. Imagine that! Actually it’s the power of imagination that brought you to this point in life. (And a few months of run training but who's counting). If you consider the race’s origins (and it’s all there at www.comrades.com under the ‘History’ tab) they lie in honouring the sacrifice, endurance and fortitude of those ‘comrades...
Jun 08, 2023•19 min•Season 4Ep. 23
PERSEVERANCE VERSE “Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.” 1 Corinthians 9:24 NIV In Steven Kotler’s excellent new book, The Art of Impossible, grit is one of the motivators you build and stack with other motivators so you can get in the game to succeed at a worthy endeavour. He makes it part of his recipe for peak performance. Like the Olympic gold medalist swimmer who once commented: “I only have to swim on two o...
Jun 01, 2023•16 min•Season 4Ep. 22
Run a Marathon in One Year: A Long-term Training Schedule for Beginners The truth is, no matter how tall, short, skinny, or bulky you are… with the correct training plan and consistency, you will be able to train for a marathon in less than one year while learning lessons that you can apply to the rest of your life. Long-term running goals, however, are the bigger goals you want for the future that take notably longer to achieve because they’re significantly loftier and more complex. To effectiv...
May 25, 2023•18 min•Season 4Ep. 21
The potential of being last can be a scary thing. Many people say: "I don't want to finish last" And seems it is their biggest goal for a race. But if you look at this logically, crossing the line no matter where (even last) is better than not finishing at all. Someone has to finish last. And often runner' who have finished last said that it was actually very special. People cheered you on and respect your efforts.... might become a memory you cherish. The person who finishes last often has to o...
May 18, 2023•18 min•Season 4Ep. 20
Attitude 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. A streak is among the most obvious and addictive ways for a company to lure us back to its website. Apps like Snapchat and Duolingo (the language-learning company) use streak maintenance like a boss, and Wordle is...
May 11, 2023•16 min•Season 4Ep. 19
Last week it was the Boston marathon. What a race, what a history. And that’s todays show what does history have to do with your marathon journey? Der Boston-Marathon 1923 war die 27. Ausgabe der jährlich stattfindenden Laufveranstaltung in Boston, Vereinigte Staaten. Der Marathon fand am 19. April 1923 statt. The world’s oldest annual marathon saw athletes turn out great performances RESULTS FROM THE 2023 BOSTON MARATHON Temperatures were in the low-50s with rain that continued to pick up throu...
May 04, 2023•17 min•Season 4Ep. 18
Few studies have assessed the effect of acute sleep enhancement on athletic performance, with preliminary evidence showing positive benefits for strategies such as sleep hygiene. Sleep releases growth hormones Sleep allows your heart to rest Sleep can strengthen the immune system Sleep (may) improve endurance Tips for developing good sleep habit. Establish a sleep schedule: Routines can make every part of life easier, including sleep. If you go to bed and wake up at approximately the same time e...
Apr 27, 2023•18 min•Season 4Ep. 17
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 g...
Apr 20, 2023•20 min•Season 4Ep. 16
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...
Apr 13, 2023•19 min•Season 4Ep. 15
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 it...
Apr 06, 2023•19 min•Season 4Ep. 14
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...
Mar 30, 2023•19 min•Season 4Ep. 13
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 o...
Mar 23, 2023•17 min•Season 4Ep. 12
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 ...
Mar 16, 2023•14 min•Season 4Ep. 11
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....
Mar 09, 2023•17 min•Season 4Ep. 10
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...
Mar 02, 2023•20 min•Season 4Ep. 9
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...
Feb 23, 2023•21 min•Season 4Ep. 8
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 Du...
Feb 16, 2023•16 min•Season 4Ep. 7
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....
Feb 09, 2023•19 min•Season 4Ep. 6
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 trainin...
Feb 02, 2023•23 min•Season 4Ep. 5
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 curiosit...
Jan 26, 2023•19 min•Season 4Ep. 4
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 refer...
Jan 19, 2023•17 min•Season 4Ep. 3
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, ...
Jan 12, 2023•20 min•Season 4Ep. 2
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 actu...
Jan 05, 2023•18 min•Season 4Ep. 1
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. ...
Dec 29, 2022•18 min•Season 3Ep. 52
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 cr...
Dec 22, 2022•17 min•Season 3Ep. 51
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 ...
Dec 15, 2022•20 min•Season 3Ep. 50
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...
Dec 08, 2022•20 min•Season 3Ep. 49
