Runners Blog

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How to set race goals for success

How to set race goals for success

Articles Training
Are you setting race goals that are in sync with the rest of your life?
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UTMB and CCC Training with Kim Loane

UTMB and CCC Training with Kim Loane

Athlete Interviews Videos
What does it take to be able to run five 100km ultra-trail events in 10 months?
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How to train for UTMB with Scotty Hawker

How to train for UTMB with Scotty Hawker

Athlete Interviews Videos
A podcast with Scotty Hawker discussing everything that goes into a successful UTMB training campaign
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The Shoes and Socks 30-Day Challenge

The Shoes and Socks 30-Day Challenge

Stretching Videos
Can you put on your shoes and socks without putting your foot on the floor?
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How to run faster at the City2Surf

How to run faster at the City2Surf

Training
Base training is the first phase of a training cycle. It is what you should do as you start to...
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Diagnose and Cure your Achilles Tendon Pain

Diagnose and Cure your Achilles Tendon Pain

Injury Management
Learn how to diagnose and cure your achilles tendon pain
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Taping Techniques for Plantar Fasciitis

Taping Techniques for Plantar Fasciitis

Athlete Interviews Taping Techniques Videos
Two different taping techniques to help reduce the pain caused by plantar fasciitis
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Coastal Classic – Course Description

Coastal Classic – Course Description

Featured Training
Have you ever returned to running from an injury, only for it to come screaming back again? Follow this plan...
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Taping Technique for Central Heel Pain

Taping Technique for Central Heel Pain

Athlete Interviews Taping Techniques Videos
A taping technique to help reduce pain in the centre of your heel (different to plantar fasciitis)
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Cadence is King

Cadence is King

Articles Technique
Should you be running at a cadence of 180?
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Race Report – Tarawera 102km – Troy Sachs

Race Report – Tarawera 102km – Troy Sachs

Athlete Interviews Videos
Preparations for an Ultra can be complex for an OCD control freak like myself. Stump care is my #1 priority...
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Race Report – Tarawera 100 miler – Shaun Whitehouse

Race Report – Tarawera 100 miler – Shaun Whitehouse

Athlete Interviews Videos
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How to train for a 100 mile trail running event

How to train for a 100 mile trail running event

Articles Training
How do you train for a 100-mile race? It certainly isn't 1.6 times as much as a 100k plan!
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6 Steps to Learn to Love Running (a love hate relationship)

6 Steps to Learn to Love Running (a love hate relationship)

Training Training Advice
Learn how to go from hating it to being addicted.
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Create an Annual Running Plan to maximise your results

Create an Annual Running Plan to maximise your results

Training
How to create an annual running plan to maximise your running potential and ensure you continue to improve year after...
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Australian Alpine Ascent – Training Plans

Australian Alpine Ascent – Training Plans

Articles Training
AAA Training Plans - March 10-11 2023
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How To Train For the Six Foot Track Marathon

How To Train For the Six Foot Track Marathon

Training Training Advice
Six Foot Track is more like a road run than a trail run. It needs a very specific approach to...
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Most Effective 4 Daily Stretches For Runners

Most Effective 4 Daily Stretches For Runners

Stretching Videos
Join the 30 day stretching challenge and transform your running
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Kneel While You Work To Reduce Your Sitting Time

Kneel While You Work To Reduce Your Sitting Time

Stretching Videos
Kneeling on a foam roller while you work at your desk can help your hip flexors, lower back and glutes
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Race Report – Krayzie’s Midwinter Backyard Ultra

Race Report – Krayzie’s Midwinter Backyard Ultra

Athlete Interviews Videos
You just have to run, until you can't run any more. In theory it is a simple concept. In reality...
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Foam Roller Vs Massage Gun

Foam Roller Vs Massage Gun

Stretching Videos
Which works best for releasing tight and tired muscles? A foam roller or a massage gun?
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How Long Should Your “Long Run” Be? (UTA100 Training Program)

How Long Should Your “Long Run” Be? (UTA100 Training Program)

Training
If you are training for the UTA100, you may be wondering what the maximum distance that your longest training runs...
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How to keep training when injury stops you running

How to keep training when injury stops you running

Injury Management
As a runner there is nothing more frustrating than when you can’t run. Here are some other options . ....
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How to Pack Your UTA Mandatory Gear

How to Pack Your UTA Mandatory Gear

Gear Reviews Videos
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How to return to running after injury

How to return to running after injury

Injury Management
Have you ever returned to running from an injury, only for it to come screaming back again? Follow this plan...
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How to adapt our training plans to best suit your work / life balance

How to adapt our training plans to best suit your work / life balance

Articles Training
To follow a training plan consistently it needs to work around the other aspects of your life
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Carb Loading – should you or shouldn’t you?

Carb Loading – should you or shouldn’t you?

Articles Nutrition
Carb loading in the lead up to endurance events is a good idea if done properly.
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Unreasonable East – 100 miler – Race Report

Unreasonable East – 100 miler – Race Report

Articles Training
My first, and probably last, miler - The Unreasonable East.
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Base Training Phase – What is it? How do you do it?

Base Training Phase – What is it? How do you do it?

Training
Base training is the first phase of a training cycle. It is what you should do as you start to...
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Cross Training Program Strength Workout

Cross Training Program Strength Workout

Injury Management
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Nutrition For Endurance Running

Nutrition For Endurance Running

Articles Nutrition
Fuelling can make or break you race. Learn what to eat and drink during endurance events.
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UTA22 How the new course changes impact your training

UTA22 How the new course changes impact your training

Articles Training
The new UTA22 course has more stairs and some technical terrain to negotiate
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3 tips to help manage stress

3 tips to help manage stress

Articles Training
Stress that is short lived and mild can be healthy as it leads to adaptations. However prolonged or uncontrolled stress...
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To “B” Race, or Not to “B” race

To “B” Race, or Not to “B” race

Articles Training
What are "B" Races? and how do you choose which ones to do?
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How to boost your immune system

How to boost your immune system

Articles Nutrition
The stronger your immune system, the less likely you will fall ill or unwell with exposure to pathogens.
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How to activate and strengthen your glutes

How to activate and strengthen your glutes

Featured Injury Management Strength Videos
Lower Back, Glute and Hip pain is one of the most common problems faced by runners. It can range from...
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Low Heart Rate (MAF) Training – Explained

Low Heart Rate (MAF) Training – Explained

Articles Technique
Our 12 Week Base Training Program focuses improving your aerobic efficiency by learning how to use heart rate as an...
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Ultra-Trail Australia – What distance should you enter?

Ultra-Trail Australia – What distance should you enter?

Articles Training
It can be hard to know what distance event to enter. It needs to be a distance that your body...
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UTA50 Course Description – Stairs, Hills, More Stairs . . . What are you in for?

UTA50 Course Description – Stairs, Hills, More Stairs . . . What are you in for?

Articles Training
The UTA50 is sometimes considered to be the “middle child” in the Ultra-Trail Australia weekend. It sits between the quad-busting...
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Is your ego writing cheques your body can’t cash?

Is your ego writing cheques your body can’t cash?

Articles Training
Are you choosing events that you are capable of finishing, and finishing "properly"
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Nutrition for Menopause

Nutrition for Menopause

Articles Nutrition
As the female reproduction cycle starts to taper, there is a significant change in hormones that occur during the transition...
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Hip Bursitis – Diagnosis and Treatment

Hip Bursitis – Diagnosis and Treatment

Articles Injury Management
Is hip pain stopping you from running? Have you got a trochanteric bursitis?
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Six Nutritious Breakfast Recipes

Six Nutritious Breakfast Recipes

Articles Nutrition
Here are six healthy and nutritious work-from-home breakfast recipes for you to enjoy.
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Winter Warmers – Four simple, family friendly, dinner recipes

Winter Warmers – Four simple, family friendly, dinner recipes

Articles Nutrition
4 simple and healthy dinner recipes that are suitable for the whole family
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6 Ways to Reduce Back and Neck Pain While Working From Home

6 Ways to Reduce Back and Neck Pain While Working From Home

Injury Management Videos
Working on a laptop computer or working from home with a less than ideal work station set up is hard...
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9 Ideas To Help You Move More During The Day

9 Ideas To Help You Move More During The Day

Articles Training Training Advice
As a runner there’s probably nothing more frustrating than when you can’t run. Over the course ...
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Diagnose and Cure your Knee Pain

Diagnose and Cure your Knee Pain

Injury Management
Do you get knee pain when you run? It is one of the most common running injuries. Learn how to...
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Don’t “Pick The Scab” Off Your Overuse Running Injuries

Don’t “Pick The Scab” Off Your Overuse Running Injuries

Articles Training
If you return to running after an overuse injury with a run which is long enough to bring back your...
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What is the shortest training run that will improve your fitness?

What is the shortest training run that will improve your fitness?

Articles Training
Every little run counts. Don't put off a run just because you don't have time to do 10km.
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How to Master the UTA Taper – Overcooked Vs Undercooked?

How to Master the UTA Taper – Overcooked Vs Undercooked?

Training
How much running should you do in the final three weeks before the UTA?
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Intermittent Fasting – Is it good for you?

Intermittent Fasting – Is it good for you?

Articles Nutrition
Fasting has been around for centuries, But does this mean that Intermittent Fasting is right for everyone?
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Heart Rate Training – Why You Should Do It

Heart Rate Training – Why You Should Do It

Articles Training
Heart Rate Training - Why is it better than pace or perceived exertion?
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UTA11 Course Changes 2021

UTA11 Course Changes 2021

Articles Training
The UTA11 course is changing for 2021, it will start and finish from Scenic World and have less stairs.
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Is Your Waist Circumference More Than Half Your Height?

Is Your Waist Circumference More Than Half Your Height?

Articles Nutrition
It is possible to be "normal-weight" and still have excessive abdominal fat. So don't automatically assume that "this doesn't apply to...
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Nutrients to help with Exhaustion

Nutrients to help with Exhaustion

Articles Nutrition
There are a few key nutrients that can be limiting factors for energy production if your body doesn’t absorb enough...
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What to do when you get training fatigue

What to do when you get training fatigue

Articles Training
Training fatigue is a common issue in runners and ranges from mild to extreme symptoms. What can you do to...
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Can supplements improve your running ? or are they a waste of money ?

Can supplements improve your running ? or are they a waste of money ?

Articles Nutrition
Do you need supplements to stay healthy as a runner? and if so, which ones should you take?
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Single Leg Stability Test

Single Leg Stability Test

Articles Stability
Why do almost all running injuries occur on one side of your body and not both? Because your body is...
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Minimalist or Maximalist – What shoe will work best for you?

Minimalist or Maximalist – What shoe will work best for you?

Gear Reviews
Minimalist or Maximalist - Which shoes will work best for you?
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Does my bum look big in these? . . . don’t blame the shoes!

Does my bum look big in these? . . . don’t blame the shoes!

Gear Reviews
Choosing the right shoe seems to have become a very difficult task. There is so much conflicting advice it is...
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Switching to the trails could rekindle your love of running.

Switching to the trails could rekindle your love of running.

Articles Training Training Advice
Hitting the trails might be just what you need to renew your love of running.
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Diagnose and Cure Your Plantar Fascia Pain

Diagnose and Cure Your Plantar Fascia Pain

Articles Injury Management
According to research, 80% of all cases of plantar fasciitis show a spontaneous improvement within 12 months...
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50 Walking Deadlift Challenge

50 Walking Deadlift Challenge

Strength Training Videos
A new challenge - 50 walking deadlifts after every run. They will make you a stronger, faster, more mobile runner
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Stiff Ankles – Are they causing your injuries?

Stiff Ankles – Are they causing your injuries?

Stretching Videos
Do you know if your ankles are stiff? They can cause shin pain, knee pain, ITB problems, hip and glute...
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Saucony Mad River – Shoe Review

Saucony Mad River – Shoe Review

Gear Reviews Videos
The Saucony Mad River - A super-comfortable 4mm pitch, wide fitting, medium cushioning trail running shoe
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Troy Sachs – Training for the UTA100 with only 1 leg!

Troy Sachs – Training for the UTA100 with only 1 leg!

Athlete Interviews Videos
Training for a 100km Trail Run is tough. Imagine taking on that challenge when you only have one leg! Troy...
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Free Meal Plan For Runners

Free Meal Plan For Runners

Nutrition
Real food programs designed to improve running performance.
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How does alcohol affect your health and wellbeing?

How does alcohol affect your health and wellbeing?

Articles Nutrition
Have you ever wondered exactly what alcohol does to your health and what the implications are of drinking too much...
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Coronavirus 10-Minute Indoor Cardio Workout

Coronavirus 10-Minute Indoor Cardio Workout

Featured Training Training Plans Videos
Here is a simple 10-Minute Indoor Workout For Runners that you can do anywhere at any time.
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Get Faster In Your Next Half Marathon

Get Faster In Your Next Half Marathon

Articles Training
For your half marathon to be a success you need to make sure you have the right training approach.
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How To Diagnose and Treat Calf Strains and Tears

How To Diagnose and Treat Calf Strains and Tears

Injury Management
Learn how to diagnose, self-treat and rehabilitate yourself back to normal running after suffering a calf strain or calf tear.
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The Top 10 Factors that help runners lose weight

The Top 10 Factors that help runners lose weight

Articles Nutrition
Running is a great way to get rid of a few extra kilos.  But running alone wont make the difference. ...
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Prolonged Rest Can Make Overuse Running Injuries Worse!

Prolonged Rest Can Make Overuse Running Injuries Worse!

Injury Management
If you have an overuse injury that is stopping you from running, and you have been told you need weeks...
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Preventing Running Injuries With Body Maintenance & Regular Treatment

Preventing Running Injuries With Body Maintenance & Regular Treatment

Injury Management
You are much better off investing in some form of regular preventative maintenance, than you are sorting out a problem...
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Nike Pegasus 36 Trail – Review

Nike Pegasus 36 Trail – Review

Gear Reviews
Nike Pegasus 36 Trail - A great "hybrid" shoe which is equally as comfortable on the road as it is...
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Gipron Trail Running Poles

Gipron Trail Running Poles

Gear Reviews
Gipron Trail Running Poles - only 100g per pole! Light, Strong and the fold easily into 4 parts - making...
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Naked Running Band

Naked Running Band

Gear Reviews Videos
My favourite ever running accessory - the Naked Running Band holds everything you need for runs of up to 3-4...
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Diagnose and Cure Your ITB Problem

Diagnose and Cure Your ITB Problem

Injury Management
ITB Pain is one of the most common running injuries. Learn how to self diagnose and treat your ITB and...
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Base Training – What is it? How do you do it?

Base Training – What is it? How do you do it?

Articles Training
If you get the right mix of training sessions you can put together a perfect base training phase which will...
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Treadmill Vs Running Outside: Which is best for runners?

Treadmill Vs Running Outside: Which is best for runners?

Technique
Running on a treadmill can cause overuse injuries. If you are going to run on a treadmill, learn to run...
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261.2km in 24hrs on a Treadmill – How did he do it?

261.2km in 24hrs on a Treadmill – How did he do it?

Athlete Interviews
A good friend of mine, Luca Turrini, recently broke the Guinness World Record for the furthest distance run in 24...
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Strength Work or Stability Work – Do you need the gym?

Strength Work or Stability Work – Do you need the gym?

Articles Stability Strength
Will going to the gym and lifting weights help or hinder your running?
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Recovery Nutrition – What do you eat after training?

Recovery Nutrition – What do you eat after training?

Articles Nutrition
Do you pay attention to your recovery meal?
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Could running with poles make you faster at the UTA?

Could running with poles make you faster at the UTA?

Athlete Interviews Videos
Running with poles could make your UTA race faster. Listen to what Scotty Hawker has to say . . .
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What does “Core Stability” mean for a runner?

What does “Core Stability” mean for a runner?

Stability Stability
Core stability for a runner means having stable hips and a stable pelvis while you are running.
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