Some ideas just won’t die, even if they’ve been invalidated for decades. Here are some of the more common exercise myths that affect the trail-running community, especially those who are just getting started. Drink a lot of water while running: Far from necessary, this can be downright dangerous. Hyponatremia, caused by drinking too much […]
Get Stronger with Periodisation. Plan Now to Run Fast Later
“Don’t get set into one form, adapt it and build your own, let it grow, be like water.” — Bruce Lee Succeeding as an endurance athlete requires putting into practice Lee’s advice, and adapting. Periodisation is a simple way to adapt and train smart now for a big payoff later. Basically, it means organising your […]
What Record for Kilian Jornet and the Everest?
Kilian Jornet successfully completed his last “Summits of my life ” climbing the Everest (8,848 m) with his minimalist approach: no assistance, no fixed rope and no oxygen supply. Jornet via his press agent announced to have the FKT (Fastest Known Time) from Rongbuk monastery to the summit, with a time of 26h. Is it really […]
How to Successfully Finish an Ultra with 10h Training a Week
To be an ultra runner you have to run 160km a week, minimum. You need to run for at least 20h in those seven days, and sleep is for the weak. What a load of rubbish. If you look at Strava, Instagram, or Facebook it seems everyone is out for 7-8h every day, in the […]
The Skinny on Speed
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 […]