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Strength Training for Runners - Sample Session to Follow Along To

Runners need to be strong. Strong in the core, strong in the hips, glutes, ankles. Have good posture and correct technique.Here Neil my coach and co-founder at Running Hot Coaching takes  a strength routine aimed specifically at runners.For more information about our processes and approach at Running Hot, our holistic training system based or about the 5 pillars programme, watch our masterclass on running at https://goto.runninghotcoaching.com/r.... or visit our website www.runninghotc...

Epigenetic testing programme and the amazing results ultra Athlete Gus Benzie got

Neil Wagstaff, Exercise Scientist from Running Hot coaching interviews our longstanding athlete Gus Benzie about her health, fitness and ultra marathon running journey and the difference understanding her Epigenetic profile has made for her results.The epigenetic express programme is a tool developed by hundreds of scientists over the past 20 years, in fact 15 science disciplines contributed to the making on this programme which dives deep in to the genetics of the client to help them discover j...

Isobel's comeback from Aneurysm. The power of relentless perseverance, love & faith

Just wanted to share an amateur video of Mum's journey back from severe brain damage after her aneurysm. The work that has gone into her recovery has very honestly nearly broken me and our family time again, we had no road map, no hope was given she would ever get back to any quality of life but with massive and I mean massive sacrifices, perseverance, faith, hope and self belief we have together done the undoable. We still have work to do and always will have but as long as you l...

Foam rolling exercises to loosen tight calves for runners

Runners nearly always suffer from tight calves so here is what you can do about it.Lower calf and foot exercises using foam roller and massage balls to increase dorsiflexion and loosen muscles. For more great tips and advice check out 5 day free run training ecourse. www.runninghotcoaching.com/run... ...

Core Training for Runners - The Hollow Body Exercise

Having a good strong core is crucial for runners and protects your spine from injuries and help you’d control your arms and legs better so you run with better form. This is one of my favourite and most important core exercises for running....

How to run further and faster - Part two - improving your physiology

A couple of weeks back we talked in a blog about improving your running mechanics to be a better, faster runner within the bounds of your genetic abilities so today for the second piece we're going to be talking about training your physiology. You have to build yourself up to more speed and being able to withstand more pain, more muscle burning suffering and it's definitely a case of the more you do the better you can handle the unpleasant parts of going fast. So let's look at the work you are ...

Do you want to achieve the extraordinary, develop the skills of a champion?

In this solo podcast Lisa talks about what it will take break through your perceived limitations, to achieve the extraordinary, to become a champion. What key mindset you will need and what you must be prepared to do if you want to master whatever challenge you have set for yourself....

Run Specific Mobility Workout - Avoid injury, get full range of motion and speed up recovery

Having full range of motion in your joints, muscles that are strong and relaxed and flexible is crucial if you want to run strong. In this short run specific mobility workout, Exercise Scientist Neil Wagstaff & Ultra Endurance Athlete Lisa Tamati take you through a range of exercises that will help you improve your running form. For more or to learn all about how holistic run training system that will see you not only run stronger for longer but will also make sure you avoid injuries, ...

Strength Workout for Runners - A short workout to get you running better and stronger

Lisa  takes you through a short sample strength workout specifically designed for runners. Make sure to do an extensive warm up before you start then do three rounds 10 reps each exercise, scale weight to fitness and strength level and concentrate on form over speed. 1. Overhead Lunges 2. Thrusters 3. Deadlifts 4. One legged burpees 5. Overhead Press 6. Double jump burpees For more workouts to follow and video tutorials on mobility, strength for runne...

How to run further and faster.

As runners we probably all picture being like Usain Bolt, perhaps Mo Farah or maybe Paula Radcliffe, we all want to get faster and many want to be able to run longer.We all, however, have genetic limitations that will limit where we get to so we won't all be like those super athletes but the goal is to optimise your own ability and to do what you can to have a structured approach to building up your speed and distance.Today we're going to talk about how to run further and faster and specifically...

Thoracic spine mobility exercises for better posture and releasing tension.

Lisa takes you through some thoracic mobility exercises to help in your sport, for good posture, releasing tension in the lower back and neck and lats. For more coaching and inspiration please subscribe and visit our website at www.runninghotcoaching.com or download our free "Running Training" Ecourse at www.runninghotcoaching.com/running-success...

One Legged Strength Exercise Progression For Runners

Ultra Endurance Athlete, Author and Coach Lisa Tamati takes you through three exercises that get progressively harder that will help you strengthen your hips, knees and ankles and enable you to have more stability as a runner. Runners often neglect strength work - opting instead to just collect more kilometres but having a stable core, hips, knees and ankles and having glutes that are fully activated is crucial to running stronger for longer....

Three hips stretches for runners to improve running performance and avoid injury.

Our hips get a hard time and need some special love and attention if we want to run at our best. Improve performance and avoid injury. Run Coach Lisa Tamati shows you three great posterior chain and anterior chain stretches specifically aimed at hips and psoas....

How to deal with the fear monsters before that big race?

One of our athletes at Running Hot Coaching asked me a question a couple of days ago saying he's got a marathon coming up in two or three weeks and was starting to get really anxious and was experiencing some trepidation that he wasn't ready for it. and have we got any advice?Here my answer... I know that you're feeling a little bit underdone and that you've missed a couple of your long runs. And that is totally normal, par for the course and don't feel like if you didn't get every single run in...

How to taper right for your next big race.

Most of you will be familiar with what a taper is. It is a recovery period when your training volume is reduced in preparation for a race. Generally speaking for a half marathon, marathon or ultramarathon the taper will be 2-3 weeks. Training runs are adapted by reducing the length of your long weekend runs, longer weekday runs and removing any big hill and speed sessions. For example in week 1 of a 3 week taper you may reduce your weekly kms by 30%. This is based on your peak weekly kms. In we...

Why runners are better at pretty much everything

Ok so I am a little bit biased but in my opinion runners have so many attributes that help in everyday life. Here are just a few and maybe when you read them you will think yeah thats true, thats me, that's why it's worth getting out, lacing up the shoes and keeping going. Its not only about your fitness there are so many things you learn from running:1. Runners tend to be optimistic types for a few reasons: it reduces anxiety, running releases endorphins, those little feel good hormones that ma...

How to pack for an ultra marathon

How do you pack your gear for races?For multi day stage races it depends on what and where I am going. My favourite brand is The North Face and I use their backpacks. This fits me perfectly and does up nicely over the chest with a velcro section so no matter your size it sits snugly. Its also great for women as it protects the breast and stop unwanted movement there. I also love that it has a pockets around the wide waist belt so you can always reach your snacks and electrolyte tablets which is ...

The dreaded side stitch - what causes it and how can you avoid it

There's a number of things that can be causing it but one of the main things is problems with the diaphragm; not getting enough blood supply to the diaphragm.What could be happening if this happens to you regularly is that you are breathing incorrectly; so using the top third of your chest rather than learning to breathe deeply with using the diaphragm.If you think this may be the cause there are some exercises you can do to make you more aware of your way of breathing and developing your belly ...

The first 6 weeks of a run training programmes for beginners

In this article I wanted to help those people who are absolute beginners when it comes to fitness and  those who have no idea where to start other than that they want to get fitter, stronger, maybe lose weight or gain muscle but have no background in sport or for those who haven’t done anything for a long time. It can be daunting getting your body moving and many will be self concious, nervous about whether they can do it, full of self doubt and lacking in confidence or just don’t know whe...

An Interview with living legend Sir John Kirwan

Few New Zealanders hold such a dear place in the collective heart of the country than the legendary Sir John Kirwan. A man of so many talents and exemplary qualities, Sir John is one of our country’s most prolific try scorers and a winner of the first ever Rugby World Cup tournament held in 1987. After his playing career, John went on to coach the national teams of both Italy and Japan and also lead the Auckland Blues for two seasons before stepping down in 2015. Beyond the sport of Rugby, Jo...

Running Drills - The Carioca Drill - Video

The what why and how of running drills - This week Neil takes you through the Carioca drill. Increase your running efficiency, form, technique - help avoid injuries and increase your speed...

How much protein do you need and why?

Are you getting enough protein?Athletes whether they be endurance athletes or strength athletes need more protein than the sedentary person.Protein expedites healing, recovery and your immune system function and provides building blocks for new cells it also helps the body produce hormones and enzymes. However protein isn’t a good fuel source for an athlete, it takes too many metabolic processes to break down efficiently for fast energy production. The amount of protein an athlete will need ...

The Man Who Would Stop Time

As another year has just rolled over and I quickly approach the half century mark in my life, (my god how did that happen?) I have to admit to a growing desire to do everything I can to slow the clock down and to stop the dreaded decline of old age. For both myself and my ageing loved ones.I am constantly on the look out for the latest in anti-ageing breakthroughs and technologies. It's something that preoccupies many of us in our quest to live long, healthy, strong lives. But what if I told you...

Inspiring people and stories I encountered on my Run through NZ 2250km

In 2009 when i ran the length of NZ 2,250km in 43 days for Cure kids and CanTeen i designed a programme which was instigated in the primary schools called “The K a day” challenge – a 14 day programmed aimed at getting kids out running and being active every day.The challenge took place during my run – kids followed my progress through the country through blogs, photos and videos and media, and were asked to get friends and family to sponsor them to do their own 14 day challenge (with the...

Why strength training is crucial for improved running performance

In order to improve your running performance runners need to have a comprehensive strength training regime.Improving speed, running efficiency (i.e. few calories burnt for the same distance and less oxygen required), technique, form and posture doesn’t necessarily happen by just clocking up more and more miles on your strata account. Research studies have shown strength training including the likes of plyometric jumping, heavy weight training, endurance based high intensity weight session...