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How to run for over 24 hours at a time.

Recently I had a curly question from one of our amazing athletes at Running Hot who was doing a very different type of Ultra. Below is his question and my answer.  This will help people doing any sort of long distance but in particular, 12, 24 hour races or circuit races where its about consistency over a long period of time and pacing and energy management.  QUESTION: I am doing a backyard ultra in two weeks.. a last person standing event.. never ran farther than an 85k ultra.. t...

THE NEED FOR SPEED

As long distance or ultra runners do you need speed work? As an ultra runner or someone preparing to become one, the question arises; Do I need to do speed work?  Below details  the information to make an informed decision on whether you need to include speed work yet, or at all. We will consider the benefits of it, the dangers, how to do structure it, and the different types of speed work. From the outset let me state my position;  I believe you can run ultras and never do speed ...

THE DREADED SIDE STITCH - HOW TO 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 bell...

INTERVAL TRAINING FOR RUNNERS AND HOW TO BUY RUNNING SHOES

In this video Lisa talks about the benefits and how to do interval training and how to buy the right pair of running shoes. If you want to transform your body this year, lose fat and tone up then check out Lisa’s “Pushing the Limits’ Body Transformation program complete with customised full body workouts aimed at optimising fat loss and toning and customised meal plans made specifically for you, your body, your lifestyle and your goals all nutritionist certified go toHTTPS://INFO.LISATAMAT...

TOPS TIPS FOR TRAIL RUNNERS

This week Lisa shares her best tips for running trail races. Tips on running uphill, tip for the downhill, hydration and electrolytes, nutrition.  Getting the best shoes, blister prevention, mental tactics and more  A must listen to video if you want to shortcut your path for running success.  Pushing the Limits - Ultimate Body Transformation programme. If you want to transform your body, transform your mind and your life in 2019 check out Lisa' revolutionary new program. The...

Re-energise with this 10 Minute Breathing Exercise

Want to refocus and re-energise your body? Try breathing exercises. Breathing properly is a sometimes underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and carries plenty of fresh oxygen to your brain and muscles.If you can breathe efficiently at rest, you will be better equipped to do the same during your workouts and you will be able to perform better.Try to make some time each day to concentrate on your breathing. Try out the fol...

Tips for running in the heat - Part One

Running in the heat can be brutal for the inside of your body as well as the outside.At the physiological level you are forced to run slower than you would at lower temperatures and the effort required to run your usual pace will be beyond your abilities. So personal bests aren’t to be expected.For every 10 degrees celsius in increase of temperature above 12 degree you can  expect drop performance or your time by about 1.5% to 3 % for a road marathon (just to give you a comparison, on the...

Sometimes learning to do something new can be tough!

Learning to do something new, in sports and in life, can be tough. Remember that feeling when you start learning something for the first time, whether it be a sport, driving a car or a new language. Sometimes you just struggle.  But remember when you kept going, pushed through the challenges and finally got it. Hold onto that sense of achievement -- the feeling is pretty darn great! Understanding the four stages of learning can make the process easier. It can help you overcom...

The advantages of treadmill training

Today I wanted to discuss the trusty old treadmill and its wonderful array of uses in these cold winter months.Many runners shun using a treadmill thinking its the easy option but I believe it has many advantages for certain types of training and certainly has its place in a training regime if you are lucky enough to have access to one.I have literally spent days on treadmills doing 12 hour runs on many occasions for charities or fundraising and I have used it much in the build up to long ultras...

Static stretching fact

Interesting fact We all know stretching is good for our shortened muscle groups. but did you know that there are psychological benefits as well. Several researchers have studied the effects of stretching programs on muscle tension and reported emotions and the levels of stress hormones in saliva. These studies found that stretching reduces muscle tension and also results in decreased feelings of sadness and can decrease the levels of stress related hormones. So get stretching.Studies also s...

Quick Fat burning facts and why you should build a bit more muscle.

Quick fat burning tips for you-Each pound of muscle you have burns around 50 calories give or take a day. So if you do, say, a lot of endurance/cardio and you get into a catabolic state and start losing muscle, you are increasing your chances of actually gaining more fat in the long run. So make sure you don't get catabolic (eating your own muscles) by having a 2:1 protein/carb mix drink or snack before training and after training to stop muscle break down. Consider good quality protein or ...

Getting motivated to start a new training program

The hardest part of beginning a new exercise regimen is in finding the effort and motivation to commit to something new. So what are the best ways to make a change and start leading a healthier lifestyle?Once you have identified your reason for wanting to exercise you can now start to set goals. It has been shown that by having a goal to work towards your motivation stays higher. If your main goal is to lose body fat then set a goal to lose a kilo  at a time. Or instead of counting kil...

Proper breathing technique and why it's important

Proper breathing technique is something that is very important for health.The benefit list is long.But most people in our modern society don’t breath properly i.e. diaphragmatic breathing for a number of reasons.The benefitsProper breathing helps with:- relieving anxiety, stress and tension- can stop panic attacks.Helps our psychological state and helps us to control our emotions and change our emotions.Helps detoxify the body.Helps to optimally oxygenate the body and all its organs which help...

So you have a big scary goal. What now?

So you have a big scary goal?  Great.Now What?You've set yourself a big humongous  challenge Be it sporting, academic or in business.  Something bigger than you have ever achieved before. Everyone in your family thinks you have lost the plot.  The label "crazy" is referenced in conversations with friends.  The curious blank looks, that assumption that you may be going through some mid life crisis are all reactions you may experience from others. You t...

The Need for Speed

Speed work isn't for everyone and you need a good  base fitness before beginning but if you are now ready to get to get going here is some advice. Once you have decided how much emphasis you want to place on speed, here are some of the advantages you can expect to see if you incorporate it into your regime: 1. Improved running efficiency 2.  Injury prevention 3.   Better fat metabolism 4.    Faster finishing times (at least in shorter races) 5.    Cardiova...

The more you endure, the more you can endure in training

Training is most definitely affected by your mental aptitude for the effort, how much you get used to enduring the suffering and for how long and how intense in other words it is not just about the physical body. The more you do it the more “normal” it seems, even if unpleasant and this is not just down to the fact your body is stronger but also to the fact your mind has realised you aren’t going to stop this activity or habit so it decides it had better get on with it.  That is ...

Should I work out or work in today?

Last week Lisa and I introduced our new wellness check form on Facebook. Taking a truly holistic approach to your training and life will help you achieve you health and fitness and running goals.Before you start your training check in with yourself and rate yourself on a scale of 1-10 against the  seven RHC Pillars of Health and Fitness (below)1 = Feeling poor and off your game10 = Feeling great and ready to playIf your numbers are on the low side don’t be scared to adapt your sessio...

A message for struggling and frustrated runners

Do you sometimes feel like you are getting nowhere? Not seeing improvement. Are embarrassed about your speed or lack thereof. Do you sometimes feel with your running you train as hard or harder than everyone else but don't see the expected results.Since I was a young girl I struggled with asthma and as a result of that among other genetic factors, a small motor (lungs and cardio system), I could train harder than anyone, longer than anyone with more dedication and even with all the knowledge I h...

Ever wondered what flower essences do and how they help?

Flower essences are safe gentle remedies which effectively manage emotional ups and downs.  I will make a blend of around 6 essences which suit you and you alone.  Flower essences are usually taken in orally.Flower essences are designed to help you help you understand and transform negative thoughts and feelings as opposed to suppress them. So to sum up I will make you your very own personalised rescue remedy (yes rescue remedy is a flower essence blend).Picture This - You and your fri...

The journey to the Badwater Ultramarathon 217km - Gregor Gucwa

4 years ago Neil and I through Running Hot Coaching starting working with a Norwegian Runner Gregor Gucwa. He was just a beginner, overweight, a smoker in his 40's wanting to make a change in his life but he had a dream.A massive dream to one day run the "Badwater Ultramarathon" one of the toughest and definitely the hottest 217km ultramarathon on earth.He worked hard, he had setbacks, he sometimes wouldn't listen to us but step by step he found his way and together we worked on this mission to ...

Anti-Aging Science with Nobel Prize Winning Scientist Dr Bill Andrews

Want to know how to live longer? Be healthier for longer? What is coming in the near future then listen up Dr Bill  Andrews, Ph.D. is an American molecular biologist and gerontologist whose career has centered on searching for a cure for human aging.  Andrews is the founder and president of the biotechnology company Sierra Sciences. Aging is a complex and difficult topic that has been the centre of attention of many scientists for centuries. That's also what Bill Andrews, Ph.D. has mad...

HOW TO PACK YOUR BAGS FOR AN ULTRAMARATHON

So just 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. It’s 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 electr...

THE POWER OF ROLE MODELLING FOR OUR KIDS

Our kids may not do everything we tell them to but when it comes to showing them how its done and what is important they do take note of our actions and follow what we do. Actions speak so much louder than words ever will. I have the privilege of having an awesome business partner Neil Wagstaff who has been my long time coach as well.  He saved my career when I was broken and burnt out and helped me to my career best performances and we have had an incredible journey together building our c...

VISUALISATION TECHNIQUES - THE POWER OF IMAGINATION

Visualisation is a tool I have used extensively throughout my career, long before I learnt the hard and fast scientific proof behind the theory. I instinctively understood and harnessed its power, and you can too.This is about imagining yourself in a particular situation, race or other challenge in life, and experiencing yourself successfully completing it. The whole point is to actually feel the feelings and initiate the actual physical responses in your body by doing so. When you do this regul...

MYOFASCIAL RELEASE EXERCISES FOR THOSE WHO WORKOUT HARD

As runners its important that we don't neglect our mobility work. When we run our muscles shorten and get tight, knotty and sore.If you want to speed recovery, avoid injury and improve performance don't neglect this part of your training programRoll it! Self myofascial release techniques will help reduce muscle tension, relieve muscle soreness and improve circulation. In this video we get into the glutes and posterior hip area as part of our injury prevention series. Enjoy! TRY our Running Club ...