AAA Training Plans - March 10-11 2023
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The Single Leg Squat Test
Can you do a proper single leg squat? It should be easy, but I bet it's not. Test yourself to...
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Diagnose and Cure Your Plantar Fascia Pain
According to research, 80% of all cases of plantar fasciitis show a spontaneous improvement within 12 months...
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How To Train For the Six Foot Track Marathon
Six Foot Track is more like a road run than a trail run. It needs a very specific approach to...
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Training Run Routes
Here are some potential training runs for you to explore - including a Strava map and a basic description of...
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Max Adventure – Glenbrook Adventure Race
If you are looking for an adventurous day out - this is it!
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Nose Breathing Vs Mouth Breathing – Which is best?
Nose breathing Vs Mouth Breathing - Which is best for a runner?
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Bondi To Manly Relay Training Plan – Which Training Level Should You Follow?
You probably already sit far too many hours every day. Learn how to make your evenings much more productive by...
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Bondi to Manly Ultra Training Plan – Which Level To Follow
You probably already sit far too many hours every day. Learn how to make your evenings much more productive by...
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The “Get Off The Sofa” Challenge
You probably already sit far too many hours every day. Learn how to make your evenings much more productive by...
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How to set race goals for success
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
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
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
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
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
Learn how to diagnose and cure your achilles tendon pain
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Taping Techniques for Plantar Fasciitis
Two different taping techniques to help reduce the pain caused by plantar fasciitis
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Coastal Classic – Course Description
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
A taping technique to help reduce pain in the centre of your heel (different to plantar fasciitis)
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Race Report – Tarawera 102km – Troy Sachs
Preparations for an Ultra can be complex for an OCD control freak like myself. Stump care is my #1 priority...
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How to train for a 100 mile trail running event
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)
Learn how to go from hating it to being addicted.
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Create an Annual Running Plan to maximise your results
How to create an annual running plan to maximise your running potential and ensure you continue to improve year after...
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Most Effective 4 Daily Stretches For Runners
Join the 30 day stretching challenge and transform your running
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Kneel While You Work To Reduce Your Sitting Time
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
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
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)
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
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 return to running after injury
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
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 in the lead up to endurance events is a good idea if done properly.
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Base Training Phase – What is it? How do you do it?
Base training is the first phase of a training cycle. It is what you should do as you start to...
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Nutrition For Endurance Running
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
The new UTA22 course has more stairs and some technical terrain to negotiate
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3 tips to help manage stress
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
What are "B" Races? and how do you choose which ones to do?
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How to boost your immune system
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
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
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?
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?
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?
Are you choosing events that you are capable of finishing, and finishing "properly"
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Nutrition for Menopause
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
Is hip pain stopping you from running? Have you got a trochanteric bursitis?
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Six Nutritious Breakfast Recipes
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
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
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
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
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
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?
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 much running should you do in the final three weeks before the UTA?
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Intermittent Fasting – Is it good for you?
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 is it better than pace or perceived exertion?
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UTA11 Course Changes 2021
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?
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
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
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 ?
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
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 - Which shoes will work best for you?
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Does my bum look big in these? . . . don’t blame the shoes!
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.
Hitting the trails might be just what you need to renew your love of running.
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50 Walking Deadlift Challenge
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?
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
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!
Training for a 100km Trail Run is tough. Imagine taking on that challenge when you only have one leg! Troy...
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How does alcohol affect your health and wellbeing?
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
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
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
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
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!
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
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 - 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 - only 100g per pole! Light, Strong and the fold easily into 4 parts - making...
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Naked Running Band
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
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?
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?
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?
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?
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?
Do you pay attention to your recovery meal?
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Could running with poles make you faster at the UTA?
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?
Core stability for a runner means having stable hips and a stable pelvis while you are running.
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