10 Tips on Training your Butt

Below are all the tips for Training your Butt, the post will be updated when a new tip is posted. The gluteus is composed of three muscles and all three have a purpose in running. The gluteus maximus is the largest muscle in the body and has just as large a role to play in making you a more efficient runner, yet it is the most neglected of all the running muscles, so, Tip No 1 on Training your Butt is stop neglecting your butt, follow the tips for the next…

20 tips on Training your Mind

Below are all the tips for Training your mind, the post will be updated when a new tip is posted. 20 tips on Training your Mind Training your mind is as important as training your body, having strong robust mind will help you get through those difficult workouts. Here is Tip No.1 on Training the mind. Think while you run, be conscious of every stride, every breath and every movement, feel your run, take in all the sounds and smells, concentrate and focus on your body, on how it is…


Its part of the program Lets start with the definition for training, this a definition from a different perspective….. Training:  The exercise and its matching recovery; whether it’s a single repetition, a single session or a group of sessions. There is always a corresponding recovery. Exercise without recovery is worthless.

Running Form

Yes….. It is important As a coach I am always learning and researching better ways to guide my athletes to improved performance and more comfortable running and one of the facets I use is form conditioning. I don’t simply use form training to fix obvious visual issues but actually to fix the unseen imbalances that escape the untrained eye.

Quantity vs Quality

A Marathon Question Are my long runs long enough, isn’t my mileage too low? How’s this speed stuff going to help me? These questions are often asked by my marathon and ultra marathon athletes. I decided to write this article because in the marathon and ultra marathon seasons I have these questions coming up often, so here goes! Let’s start with Quantity.

Overcoming that Plateau

Asked? I’ve been running for 7 months now mainly running 5 and 10km races. I would like to achieve sub 20min for 5kms. I’m stuck on 23.30 minutes and don’t seem to be moving forward. What can I do? Answered You seem to have hit a plateau, possibly you have been doing the same training over and over. If your body gets used to the training that you are doing then it will stop adapting and progress no further. There are a few things that may help you to get…


Asked? How do you pace for a race? I’m doing my 1st 21km soon and have no idea how to approach it coming from a long run. I am so scared that I’ll hit a wall at the end (even on a 10km), and then find myself finishing a race with some fuel in the tank still. How to I switch from long run mode to race mode without tanking at the end?