Running

Can you ‘stress-proof’ yourself with exercise?

James Hewitt – Performance Scientist Many of us try to dissolve the worries of the day in a pool of sweat on the treadmill or spin-bike, but growing evidence supports the idea that exercise can have a more long-lasting impact on our capacity to cope with stress. Stress can be emotional, physical or psychological, but...

3 Easy steps to improve your physical activity next year

“More haste, less speed” is a proverb that has been around for years, meaning if you try to do things too quickly, it will take you longer in the end. As we all know, this is very true in life, but also in physical activity. How many times have you sought to complete a project...

Which running recovery method is for you?

A common shortcoming we find among the ultra marathon population is the lack of focus on appropriate recovery and rest. To succeed during a multi-stage race, being able to go again is one of the most important factors for success, and to do well in your training it is exactly the same. Being able to...

Ultramarathon training and the importance of sleep

Sleep is one of the most important factors in maintaining our health. It’s just as important as exercise and sticking to a healthy diet. Never have we been more aware of how important sleep is, yet people are getting far less than they did in the past. This is primarily down to an increase in...

The science behind detraining

Written by Chris Taylor Sporting events the world over have ground to a halt. Six Nations fixtures were the first to fall, then mass participation marathons and indoor competitions, swiftly followed by international athletics, domestic team games, anything with ‘world tour’ in the title and, eventually, begrudgingly, apologetically, the Olympic

Why marathon runners need electrolytes for peak performance

Marathon running is no mean feat. On average, it’s around 3-5 hours-worth of pure grit (if you’re running faster than that then you’re a bit of a big shot…). During these 3-5 hours, your body goes through some serious challenges whilst hauling itself around the 42km course, and if you don’t pay particular attention to...

Why is mixed training so good?

Humans are interesting creatures; we’ve become the dominant species on our planet, explored all seven continents, and now, turned our endless curiosity to technological developments. Despite all of this impressive exploration, we tend to stick to what we know in everyday life. Most of us will run the same route most days, or do the...

The perfect breakfast smoothie for ultra runners

If you’re looking for an all in one power smoothie to fuel your mind and body for the day to come, you can do little better than the below recipe. It’s packed with goodness and can be made in under 3 minutes in a blender. It tastes delicious so get it in you and feel...

Race nutrition for recovery

Over the last few weeks we have been writing about hydration and nutrition strategies for a multi-stage race. Today we look at how to tailor your nutrition to encourage recovery. Multi stage racing requires someone to push hard for a day and then do it again and again. The focus needs to be providing your...

The rise of veganism within ultra running

WRITTEN BY CHRIS TAYLOR Chris is our Operations Manager. His interests include, and are limited to; ultra running, plant-based foods to eat whilst ultra running, and ultra running with dogs. In the last ten years, participation in ultramarathon events has grown by 345% worldwide (according to RunRepeat). In the same period of time, veganism has...

Tips for ultra marathon in Siberia

Fancy doing an ultra triathlon race? here we have some practical tips from nuppu hepo-oja, the first female siberman in the world.  Siberman 515 Ultra Triathlon race passes along unique Siberian locations, The Sayan Mountains, The Steppes of Khakassia, and Real Siberian Taiga. The distances are Day 1: 10 km swim + 145 km bike Day 2:&

What happens to your body during an Ironman?

An ironman triathlon is widely regarded to be one of the toughest single-day sporting events in the world, and for good reason. Perhaps you know already what it feels like to swim 3.86km, cycle 180km and then run 42.16km. Do you know what’s really going on inside your body? The average ironman competitor burns around...

IM Malaysia 🇲🇾 2018. One of the most beautiful places to race......but also one of the hottest and humid places to race! It can be brutal out there.....😰

The ultra marathon perfect taper

Race day is coming up, you’ve put the hard work in, covered the miles, ticked off the equipment list and now you have been told it is a good idea to taper. But what does this mean? How do you approach it? And is it essential? What is a taper? A “taper” is a block incorporated into...

What happens to your body during a triathlon?

Triathlons and Your Body What happens to your body during a triathlon? Well, of course, it depends on the length of the triathlon, doesn’t it? Some sprint distance triathlons (400m swim, 20km bike and a 5km run) can take the fast boys just over an hour or so. Whereas the more extreme triathlons (an Ironman...

Amid CoronaVirus – why I run?

By Kelly McLay With races and events being canceled or postponed, gyms closed, and all exercise moving to virtual or solo practices, it’s incredibly hard to set goals. This virus has had a global effect on athletes. These are tough times; on so many levels. But these losses pale in comparison to the greater losses...

What kind of parkrunner are you?

By Ricci McGreevey – Parkrun Australia Within the world of parkrun, there are many different types of parkrunners. From the millions of people who turn up at a parkrun around Australia, you are bound to spot one of the following types of parkrunners. But, the big question is, what kind of parkrunner are you? The...

The importance of rest and recovery for endurance athletes

For many of us out there, fitness is a huge part of our lives. Training isn’t a chore, it’s a habit, something that we can’t live without, and it can often be harder to have a rest day (and we mean proper rest) than continuing to train as normal. We might feel guilty. Either that...

The big race

You’ve been training hard all year for the big event – it could be a marathon, a cycling race, or any long and hard fitness challenge – and the glycogen-loading plan is in place. But let’s not forget about hydration because it’s an equally important part of race day preparation and you’ll need to create...

Hey Sarah Archer, we should go for a sneaky run before school pickup! #comeon 👍or

How to build up your endurance

Perhaps you’re looking to build up your endurance as you train for a marathon or an Ironman, or maybe you just want to be able to chase your dog around the park for longer without needing to sit down with a stiff drink in hand. Either way, we’re not here to judge – you do...

Strength And Conditioning for ultra runners: introduction

Written by Brad Welch– Guest Article Brad Welch is a former Royal Marines Commando turned strength and conditioning coach. He specialises in strength training for endurance athletes and is a keen ultra runner himself. 15 May 2020 Brad Welch is a strength and conditioning coach specialising in training for endurance athletes. Alongside T

Low FODMAP diet for training and racing

A short term low-FODMAP diet can be beneficial for athletes who suffer from stomach issues during training and racing.  There are certain “rules” to follow when it comes to avoiding gastrointestinal issues during training and racing. How important it is to adhere to these rules is highly individual, but athletes who are prone to GI

Shane Smith and the @Tri Travel team briefing in the athletes before a swim session at the IRONMAN World Champs. A great brand to follow on ActivePlace. 👍

FIT at the 2019 Berlin Marathon

While the historic Berlin Marathon celebrated its 46th annual event last September, FIT returned to this incredible race for the second time. From first-time marathoners to experienced participants, we hosted an amazing group of runners this year, as well as a handful of travelers who came along to show their support for those tackling 26.2...

This is great 👍

Damien . 5 days ago

Competition – Reaching an athlete’s full potential

              High Performance               Proof of the KOTWF concept at the pinnacle of elite sport. KOTWF’s core principles and coaching has come from our experience in professional sport. It is combination of experience, intuition, education a

Competition – Reaching an athlete’s full potential

              High Performance               Proof of the KOTWF concept at the pinnacle of elite sport. KOTWF’s core principles and coaching has come from our experience in professional sport. It is a combination of experience, intuition, education

One of the best swim starts you will see. IRONMAN New Zealand 2018. Cant wait to see this race back in 2021.

Should you race during ultra training?

You have lined up your big event, and now you are focused on peaking for it. This might be six months away, four months down the line or it could even be something in the 2020 race calendar. A question which is often asked is whether you should race in the build-up to an ultramarathon...

The benefits of mindfulness for ultra running

Mindfulness has its roots in ancient Buddhist teachings and has been around for thousands of years, however its practice has only become mainstream in the last decade or so. As more and more best-selling mindfulness apps emerge, its curative powers appear more wide-ranging and its interested parties more diverse — from the NHS to NASA,...

Fuelling a multi-stage ultra for vegan runners

Running multi-stage ultra marathons often means being self-sufficient for days at a time. Freeze-dried or dehydrated food is therefore a necessary component of the multi-stage adventure. Lightweight, easy to prepare, and energy-dense, you’ll struggle to find a more convenient fuel source when running 250km in the desert, jungle, or mountains, esp

Awareness – setting healthy boundaries for the athlete

Know where the limit is.  Gain self-awareness of where your body, your mind and your life is at to help sustain optimal performance during competition and maintain the work/life balance. Awareness is an education and it allows an athlete to understand where they are at physically and mentally in competition and life. We want to...

The best ways to overcome an exercise rut

Of course, having an exercise routine is great; you can get into the same habits each day, each week, and ensure you remain fit and healthy. However, sometimes routines can become mundane and more significantly, can cause your fitness to plateau because your body is too accustomed to the training and is no longer challenged...

Sustainable growth – managing high performance

Habitual high performance.                             A focus on the importance of sustained training and lifestyle changes for athletes. Developing high-performance behaviors to become habitual and a driver of sustaine

Setting goals for a multi-day ultra marathon

Ultra X races involve covering an even longer distance than most ultras, but over a number of consecutive days. Most stages, except a short final day, are over the standard marathon (26.2 miles) and are therefore ultramarathons in themselves. Whilst each event varies in terrain and environment one thing will always be true. Competitors need...

Rise (and fall?) of the ‘Superboss’

By James Hewitt Performance Scientist Do ultra-running CEOs and IronMan MDs represent the ideal for health and performance? At Hintsa, we have the privilege to work with a wide range of clients, across a spectrum of activity levels, from elite athletes to office workers. We regularly talk about the benefits of physical activity and encourage a

Some really helpful tips 👍

Damien Dau . 1 week ago
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Signs of dehydration after exercise

The Importance of Hydration Our bodies are extremely dependent on water for survival. A person can live up to 3 weeks without food, but only 4-5 days without water. Being our second need for survival after oxygen, water is simply the drive that keeps our general functions going properly. And that is the exact reason...

Nutrition and hydration tips for the beginner endurance athlete

Training for your first marathon or triathlon? What you eat and drink can help you achieve your goals – or make them harder to reach. Here are some useful tips on how nutrition boost sports performance by top-level triathlete and nutritionist Kaisa Sali. Are you starting a new endurance hobby or have you signed up...

Road running vs Trail running

If you’re into running, you may well agree that it’s one of the best sports out there, particularly in terms of its accessibility. If you’re not a runner, and high school cross country ruined the sport for you indefinitely, then that sentence might be the most ridiculous statement you’ve ever heard. Fair enough, but there’s...

Rest vs Recovery

The Importance Rest & Recovery For Every Athlete Many people tend to think that rest and recovery are same things when viewed from the prism of sports – and when practiced by athletes. People have been using both phrases ‘Are you recovering?’ and ‘Are you resting?’ to athletes – and although they are similar to...

Overtraining syndrome

Overtraining Syndrome   Of course, you have to work hard and push yourself to improve your performance in most aspects of life, particularly in sport. The goal of pushing hard is to stress the body just beyond your current fitness level, to gradually increase the stress loads on your body and then to ensure recovery....

Mindset for marathon runners

The mental game of marathon running is a big one. Training for months on end is a long time to commit to, and 42 gruelling kilometres is a long way. And then of course there’s the infamous wall during the race itself. No, we’re not talking about Pink Floyd’s 1982 album, or the Chinese wonder...

Mental strategies to improve sporting performance

Many assume that mental strategies for sports are only for the pros, the elite athletes, the best of the best. And yes, while Roger Federer, Lebron James or Rory Mcllroy most likely do use mental techniques to ensure they produce world class performances, you don’t have to be sponsored by Nike or Adidas to try...

Keeping your cool

Love exercising outdoors but don’t like the way heat waves and out-of-control humidity can turn a refreshing long run into a sweat-drenched experience? Me too. Here’s what you need to know about overheating and how to prevent it.But first it’s good to know why and how we overheat…Physical exercise causes the body to generate heat,...

It’s time to replace your workout gear when

A couple of weeks ago I took part in my seventh half marathon. Pre-race I was amped – I’d bought and worn in a new set of rigid, lighter shoes with form-fitting socks and had fantasies of being fleet footed. Who doesn’t love new workout gear? But how do you know when you need to...

How long will my running shoes last?

What to look for in running shoes If you ask this question every day after you’ve bought the new running shoes or are considering to buy a pair and want to know if it’s worth it in the long run, it’s time for answers. While the doctors and shoe companies recommend that we replace our...

LCHF the ultra runner diet?

Although the benefits of a low-carbohydrate high-fat (LCHF) diet have long been touted by the likes of Arctic adventurers and extreme explorers, the concept first gained public traction in the early 2000s with the rise of fad diets (such as the Atkins and paleo). However, rather than fading into insignificance, interest in the LCHF diet and...

Benefits of training with others

We all know that there are many benefits, physically and mentally, of being active, but how can we break down the barriers that prevent us from exercising more? Busy schedules and hectic lives often scupper our training plans. Most people would much rather hang out with their friends than head off to the gym after...

Is high or low intensity training better?

Is high or low intensity training better? Let’s look at that. Bob and Jo are good mates. Bob gets up each morning and runs for 60 minutes at a steady pace (between 40-60% of his maximum heart rate). Jo gets up each morning and sprints as hard as he can for 20 seconds (90-100% maximum...

FAQ: Coronavirus and training

How to train indoors? How to maintain motivation when all races are cancelled? How to take all of this into account in your diet? You asked about training in the times of covid-19, we answered. HOW TO TRAIN INDOORS IF YOU’RE NOT ALLOWED TO GO OUTSIDE? Endurance training is easy indoors if you have a...

Plan the work, work the plan – why you should plan training

At the 2016 Olympic Games in Rio this summer, we witnessed some incredible achievements by the world’s best athletes. These performances are of course not down to luck, but years of training, planning and competing to get to that one point where you need to deliver the optimal performance. One of the sayings that I...

Hydration during a multi-stage event

One of the most important parts of your preparation for a multi-stage ultramarathon is calculating and executing your nutrition and hydration plan well.   In this article we will touch on some good strategies to keep your body in good nick.   When taking part in a multi-stage race in a hot country, such as...

Importance of carbohydrates in endurance athletes

STUDIES HAVE SHOWN THAT INGESTING CARBOHYDRATES DURING EXERCISE BOOSTS PERFORMANCE. BUT NOT ALL CARBOHYDRATES ARE CREATED EQUAL, AND THE SOURCE AND ABSORPTION OF CARBS CAN MAKE OR BREAK YOUR RACE. WHAT ARE THE BEST SOURCES OF CARBOHYDRATES FOR ENDURANCE TRAINING AND WHY CAN HIGH-FODMAP SOURCES SUCH AS HONEY AND DATES CAUSE STOMACH ISSUES? Athletes

The art of running

By Hanny Allston. Is running really as simple as we make it out to be? The motion of pulling on your shoes and stepping out a door anywhere makes it appear simple.  Once out the door we take one step forward, push strongly, move our other leg forward… and away we go.  As we warm-up,...

Fit for anything

It’s pretty obvious that to get better in any activity, you must practise the skill you wish to develop, and practice it precisely. This training principle, known as specificity, is relevant to most things we do in life. In other words, the best way to train for running is to run, for swimming is to...

Support – what do athletes want in a coach?

Care, commitment, communication.   Offering a support system so the athlete maintains the physical and psychological belief and trust in their abilities. Striving to go above and beyond to help maintain a balance between competition and life.   I have referred back to a speech a number of times throughout my coaching career from, Open,...

Running at coast – 7 reasons you must participate!

By Ashlie Lopez breathing.com Running is known as the method that allows animals or humans to move fast on foot. The main feature of the running body is that it changes the kinetic and potential energy. Running refers to the term of speeds reaching from jogging to running. Running plays an important role in our...

Does music affect the way you train?

For most of us, our first thought in response to this question is an immediate ‘yes’; think of Rocky running through the woods to ‘Eye of the Tiger’ – of course it affects the way you train – music can pump you up so much you can lift bags of rocks, sprint up mountains and do hundreds...

Run ready

By Dan Atkins It is race season, and once again we’ve tapped into the mind of Dan Atkins, Head Coach at Triathlon Australia’s National Performance Centre on the Gold Coast, but this issue it’s for a couple of cracking run sets you might employ as you hone in on race day. 12-14 days out: Session...