Mental recovery during rest periods Whether want to admit it or not, our thoughts determine our feelings and actions. Therefore, how you think about yourself determines how you behave, this affects how well you perform during a run. Negative self-talk is a destructive activity that drains both hope and energy. 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 ...
Jan 25, 2024•19 min•Season 5Ep. 5
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… No here is so much more that you can experience and reach through better running. You dont need to watch your steps. Ignore the mainstream media reasons. You need to do. Luke 14:28-33 For wh...
Jan 18, 2024•14 min•Season 5Ep. 3
"Remember how far you've come, not how far you have to go. You are not where you want to be,but neither are you where you used to be."~Rick Warren God bless you, share the show give it a like, and remember… take it easy. 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 r...
Jan 12, 2024•13 min•Season 5Ep. 2
Replace your worry with…. “Things tend to work out well for me.” -or- "I have the potential to handle any challenge that comes my way.” Create a gratitude list and reduces your ability to trust in God. What is the thing that we’re talking about? Worry, worry, worry, worry… When you engage, worry and fear your hypothalamus, this is a tiny region at the base of your brain, are you going to allow a tiny region of your brain holding you back ? Don’t worry … about a thing… focus on what you want to a...
Jan 04, 2024•16 min•Season 5Ep. 1
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… No here is so much more that you can experience and reach through better running. The year is over rover…. Whats done is done, and what you didnt run, you didnt run… Thanks for joining on to...
Dec 28, 2023•13 min•Season 4Ep. 52
Welcome to the Advanced Endurance Coaching podcast, the show that will be starting its fifth season soon. Yes, here we deal with the real important matters related to running. What could that be? Shoes? GPS watches? The best stretching for tight calves? No wait, let me guess.. the best water bottles to carry whilst you are running, yes that’s what the show is all about. 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 Str...
Dec 21, 2023•15 min•Season 4Ep. 51
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… No here is so much more that you can experience and reach through better running.
Dec 19, 2023•14 min•Season 4Ep. 50
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… No here is so much more that you can experience and reach through better running.
Dec 07, 2023•12 min•Season 4Ep. 49
The 5K has a reputation for being a race distance for beginners, and while this is true, it isn’t simply the “fun run” that it’s often made out to be. It’s a distance that requires both strength and speed and happens to draw some of the world’s best long-distance competitors. Case in point: Sir Mo Farah is the current Olympic 5K champion. Mohamad Farrah just under 13 minutes. 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 eno...
Nov 30, 2023•14 min•Season 4Ep. 48
As with competitive cycling, cheating scandals have plagued marathon competitions for years, and the Comrades is no exception. But instead of doping, some runners have decided to get a little bit more creative with their cheating strategies. 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 ridicul...
Nov 23, 2023•15 min•Season 4Ep. 47
Most runners’ understand what pleasure feels like. They expect certain things during their run to make them happy. Maybe you enjoy running through your town, or are lucky enough to live next to the ocean listening to the sounds of the ocean, or running a trail. But sometimes it happens that runners lose the ability to feel joy. The things that once made them content are no longer fun or enjoyable. That's anhedonia. There are two main types of anhedonia Social anhedonia. You don’t want to spend t...
Nov 16, 2023•12 min•Season 4Ep. 46
Signs that maybe perhaps it is time you need to work on your strength are when you realize you are dealing with injuries. Or if you train well for your half or full marathon. Then suddenly despite being in good shape you find yourself fading toward the end of a workout or race, or you are dealing with chronic discomfort like back pain. 1 Corinthians 9:25 Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. What does this mean for ...
Nov 09, 2023•20 min•Season 4Ep. 45
Six ways to be more discipline Write out your goals Practice prioritizing say No to something else Change your point of view Be mindful of your excuses Don’t beat yourself up Have a backup plan I look forward hearing about your transformation… your story… feel free to drop me a email at makeeverstep@gmail.com 1 Corinthians 9:25 Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. What does this mean for your running? Here some use...
Nov 02, 2023•17 min•Season 4Ep. 44
There is a lot of research which indicates that running at a moderate to high intensity can reduce belly fat. And here is the stumbling block added to that research. That’s’ problem number 1. It states, that you can / may / could reduce belly fat even if you don’t change your diet . High-intensity running is especially effective at reducing body fat, even if you don’t change your diet . You Might Be Overcompensating by Eating Too Much What does this mean for your running? Here some useful links....
Oct 26, 2023•26 min•Season 4Ep. 43
Means, don’t look at others’ and waste your time pondering on how it is possible how Kipchum managed a 4:36 pace of 5KM for those whole 2 hours. I know, I know it is frightening. Pt one big poster up on your wall. And make and leave room to be your best idol, your best vision of who you can be. Because the Benefits of a personal running vision statement Will encourage you to think deeply about each and every run. Will help you examine your innermost thoughts and feelings towards training. Will c...
Oct 19, 2023•21 min•Season 4Ep. 42
Activate your potential. But what does this mean? Is it not a weird phenomenon, meeting a runner, and he or she starts talking about their own performance and this is immediate downplayed: one of my favorites “as long as I am running, I never look at my time”. But really that’s what you want to say? That’s your position so to speak. And it is exactly here where it is recommended to take a closer look, to see what lies beneath this. And speaking such words to yourself, and intentionally downgradi...
Oct 12, 2023•21 min•Season 4Ep. 41
Let us talk about · Feeling tired? · What Is Running Fatigue? · Causes Of Running Fatigue · What to do? · Exhausted Runner? When To Take A Break From Running Why Am I Feeling Tired? Feeling tired after running can simply be a sign that you had a good training session, but if the fatigue does not go over into a relaxed tiredness feeling, within a few hours after your workout—or worse, if it gets worse from one workout to the next—it’s a sign that you need to look at your training, nutrition, and ...
Oct 05, 2023•18 min•Season 4Ep. 40
What is adaptability? Adaptability is a word that run coaches often use in their training plans to ensure that there is a willingness to adapt. This can include changing strategies to address new situations, or altering your pace or race strategy to allow modifications. It can also include varying your behaviour based on the situation you are currently in. Isaiah 40:29 He gives power to the faint, and to him who has no might he increases strength. What does this mean for your running? Here some ...
Sep 28, 2023•18 min•Season 4Ep. 39
Curiosity is developed by increasing yourself awareness. Means you know your strengths your weaknesses. Whilst you may know many things about running training marathons, you don’t know everything. There is a great book called Miracle Skill of Curiosity (Maxwell) John Calvin Maxwell is an American author, speaker, and pastor who has written many books, primarily focusing on leadership. His books have sold millions of copies, And to sum it up he writes about curiosity Driving. And they all relate ...
Sep 21, 2023•17 min•Season 4Ep. 18
There are effective and simple to use tools changing what you think on what goes on in your brain. 1. Mindset skills help you focus during races (so you can give your all and race faster) 2. An improved mindset builds your confidence and self-image (while reducing anxiety) 3. Increase your motivation to train (no matter the weather or your mood) 4. Improve your self-talk (so you stay positive and more upbeat during times of high stress in races or workouts) But you know something, its not the la...
Sep 14, 2023•17 min•Season 4Ep. 37
With the Berlin marathon on the horizon, now is the perfect time to reflect on your training routine. Whether you’re a seasoned marathonner or are thinking of lacing up a pair of trainers for the first time, there are a number of thought related issues that you may need to overcome. And most have to go with the amygdala…Mostly it comes to the "man with the hammer" in the marathon after kilometer 30 or in the last ten kilometers of the distance. At this point, glycogen reserves are completely dep...
Sep 07, 2023•18 min•Season 4Ep. 36
Berlin…. From it’s government buildings to the Berlin Wall to the Cold War History and of course the WWII history there really is a ton to see. First Time Marathon runner.. remember... as you cross the line: "You Are No Longer A Runner, You Are A Marathoner” “Therefore, since we are surrounded by so great a cloud of witnesses, let us rid ourselves of every burden and sin that clings to us and persevere in running the race that lies before us” – Hebrews 12:1. Thanks for joining us on today’s show...
Aug 31, 2023•20 min•Season 4Ep. 35
So this was the Heuchelberg trail. Actually a mountain or hill which is about 15 km long and up to 353 m above sea level. Doesn’t sound impressive, but it actually was. Oh, its located southwest of Heilbronn in Baden-Württemberg (Germany). Most of the routes are on forest paths and trails, only a very small part is on paved roads. At some points along the route, runners can enjoy a great panorama of the Heilbronner Unterland. Proverbs 19:2, ISV Furthermore, it isn’t good to be ignorant, and whoe...
Aug 24, 2023•20 min•Season 4Ep. 34
Sankt Anton am Arlberg. As the first 16 km are a steady uphill, nice and easy, from 1200 meters to about 2000 meters… lets see in feet 4000 feet to 6500 feet. And here you need some perseverance, and patience. Patience because you pass a lot of runners that haven’t prepared for the Hills, are struggling at km 4 and they started way ahead of you on the start line. So, you need to wait as there is plenty of places where you can pass them safely. But in the beginning, you will be stuck if you are r...
Aug 17, 2023•15 min•Season 4Ep. 33
The name of the race is the 2,370 meter high 7700 foot mountain Tschirgant, if you stop at the local McDonalds or the fill your car at the Shell station…. Mountains, however, are anything but symmetrical. Their inherent asymmetry — jagged edges, undulating ridge-lines, and steep pitches — is the very result of continuous stress throughout their development, including earthquakes, monsoons, and other natural disasters. If mountains were humans, they’d be disfigured and malformed, the oldest, most...
Aug 10, 2023•22 min•Season 4Ep. 32
Good Training vs. Bad Training Typically, we measure a practice’s worth by the result or outcome. Or how we felt, which isn’t always reliable. (We’ve all had a surprise great run workout even though we didn’t feel great whilst out there, for example.)The six key components of importance or priority as this order will change from runner to runner depending on your skillset, experience and what your own personal levels are. Endurance Movement Economy Strength/Power Speed Mental Fitness Recovery/Re...
Aug 03, 2023•15 min•Season 4Ep. 31
EXAMPLES OF COGNITIVE LEARNING STRATEGIES INCLUDE: Asking yourself questions to reflect on your run experience find new solutions to problems Encouraging discussions about what is being taught.. Helping runners on training programs explore and understand how ideas are connected Asking runnerss to justify and explain their thinking, past races future race goals. Using visualizations to improve ones’ understanding and recall Thanks for joining us on today’s show, my name is Heiko, God bless you an...
Jul 27, 2023•10 min•Season 4Ep. 30
“In long distance events, the importance of your mental state in determining the outcome of a race can’t be overestimated.” – Paula Radcliffe “These things,” Jesus said, “have I spoken unto you, that my joy might remain in you, and that your joy might be full.” (John 15: 11) Take optimism, therefore, as medicine for the body, mind and soul. Thanks for joining us on today’s show, my name is Heiko, God bless you and remember take it easy. SHOWNOTES: What does this mean for your running? Here some ...
Jul 20, 2023•21 min•Season 4Ep. 29
Many runners seem to have a relationship with their running where they are not satisfied with their performance but will stick to it. Rather stay with what I know than try something new and commit to it until it works. Which is fine if you have something to show for it. And I am not talking about consistency alone. Consistency without improvement, doesn’t make sense. Let us take the example of learning to play the piano. On the first day, you start by learning the notes. A few days later, say yo...
Jul 13, 2023•18 min•Season 4Ep. 28
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. It is all available hypnorun.com a registered brand RESET, based on cognitive behavior tools from hypnosis nlp all adapted for runners. What keeps ...
Jul 06, 2023•18 min•Season 4Ep. 27
