As trail runners, we are always trying to get our edge and stay ahead of the pack. How do I shave 10min off of my North Face 100km personal best? What do I have to do to beat Stone Tsang or John Ellis in just one 50km race? Have you ever wondered what physiological traits […]
To Pole or Not to Pole
Perceived Advantages: Reduce impact forces on joints and muscles. Improve posture and increase propulsion. Increase balance and stability on technical trails and water crossings. Improve running rhythm and cadence. Reduce/eliminate hand swelling. Scratch legs without bending. Defensive weapon. Psychological aid in training after lower limb injury. Perceived Disadvantages: Increased energy expenditure, both physical and mental. […]
Mira Rai Found Her Chance
“Everything is bonus here! Free flight, free bus — everything free!” reports Mira Rai by phone from her home district of Bhojpur in eastern Nepal. “Now I am a little bit up here! Wow!” She’s referring to her newly elevated status as a hero of her district, complete with VIP treatment. “Here, network a […]
Recovery Between Races
With the number of great races available on the racing calendar today, a question I am often asked is “I have two big races six weeks apart, how can I speed up my recovery from the first race so I can run well at the second one?” With six weeks between races there is indeed […]
Step Your Game Up During Winter Months
With the weather finally cooling down in Hong Kong, many of you are hitting the great outdoors for a 10K or fun run. However it involves more than just lacing up your runners and programming the perfect playlist. After long summer months of water sports coupled with your favorite summer BBQ and beer, these simple steps […]
How to Pace an Ultra
This has to be the most common question I am ever asked as a coach. Bottom line, getting the pace right, particularly in the first few hours of a race, will have a massive impact on the outcome of your race. Start by going too fast and any time you made up in the […]
Supergreen Smoothie: A Boost after your Run
By increasing your daily consumption of leafy greens, you will provide your body with lots of micronutrients that will help with your exercise and training, and provide great health benefits. A quick and easy way to include supergreens within your diet is to simply add some greens into a smoothie — doing this actually doesn’t change the […]
Heat Wave at the World’s Most-Competitive Ultra
Despite a hectic Ultra-Trail World Tour calendar,Ultra-Trail du Mont-Blanc (UTMB) remains a standout race for many elites, given the race’s rich tradition, stunning mountain scenery, consistently world-class field, and the sheer difficulty of the 170km course. It has always taken something magical to win — and 2016 was no different. This year, 2,555 runners toed […]
No-Bake Energy Bites
1 cup dry oatmeal 1/2 cup raw cacao nibs or dark chocolate chips 1/2 cup peanut or almond butter 1/2 cup ground flaxseed 1/3 cup honey 1 tsp vanilla Mix all ingredients, roll into a ball using a piece of parchment paper. Place into an airtight container. Refrigerate or freeze. Enjoy! By Katia […]
If the Shoe Fits
Picking a shoe used to be simple — if you pronate you needed a supportive shoe, if you were neutral you needed a neutral shoe, and if you didn’t pronate you needed a cushioned pair. Unfortunately, in practise things aren’t that simple, and studies have shown that picking a shoe based on foot type […]