Advanced Endurance Coaching: Recent Episodes
Heiko Stribl
The show for runners', run coaches, triathlon coaches, wanting to train their mental game. The show is about running, not archery, not curling. Here we focus on running. Do you want to run, faster, longer, feel better after a run, hey even look better whilst running… then this podcast is for you, because not only do I want to inspire you, we will make our way through these topics and help you dig deep and gain deeper insight so you can make and take better decisions. My name is Heiko, passionate Run and Swim coach, combined with being a Hypnotherapist, focussed on RUNNING all speeds welcome.
Finding your purposeis like discovering your reason to run. Once you set your goal, everythingbecomes a tool to move toward it. Just as a runner uses every training session,every piece of advice, and every race as a stepping stone towards their ultimategoal, so too can you use every chance meeting and every seemingly irrelevantpiece of data as a part of the bigger picture that moves you closer to yourpurpose.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Gerda Steyn, the defending champion, shattered her own course record for the Up run direction by more than nine minutes, achieving her third victory at Comrades. To ALL of you that stood at the starting line RESPCET & WELL DONE. It’s a testament to hours of hard work, discipline, and love for the sport. Your journey may inspire many, showing that with dedication and commitment, extraordinary achievements are possible.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
You know that feeling, when you have just gone for a run? Great isn't it? Plus the benefits of running towards increasing mental health, even better. How about helping a friend who has lost that "running- or exercise feeling" rekindle that relationship? Find out how and why... SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
You have the ability to predict your RUN FUTURE.. ok sort off. How about becoming better at predicting your run times. Listen to todays show and find out how. Confidence adds trust to your training, so your overall mental state will be helpful when and if the unexpected occurs during your race.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Looking in the shop window at your own reflection is not a technique towards improving your posture. Here is how and why you should check yourself out.SHOWNOTES:What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run StreakBrain Training For Runners': Your Mental Guide To Better Running.Improve your discipline Accountability Coach.Add swimming to your run Become a better swimmer.Follow us on INSTAGRAM.Follow us on TWITTER.Follow us on YouTube.More about your HOST.Train your BRAIN become a better runner.God bless you, share the show give it a like, and remember… take it easy.
Crossing the line, knowing you did your best.
In other words, have you ever finished a race knowing you couldn’t possibly have gone any faster? Be honest. Ever crossed the finish line and nearly collapsed because you gave it all. Ever crossed the line not in a show off way, in a sincere honest state of exhaustion?
And if not, why not more often? Crossing the line and finish the race in your planned time, yes of course thats good and well… but knowing you could have done more.
It’s not a nice feeling…. The memory of the achieved result that is a nice feeling. But whilst you are in there. Whilst you are running your heart out and maybe even being passed by other… that moment in time nope its not that special… But he satisfaction of that memory, that moment where you know, that was it tank empty.Luke 1:37 - For nothing will be impossible with God.
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Whether you think positive or negative before or about your run. the decision is your. Why not think positive? Not so easy... WRONG it is listen to the show to find out how what and why. SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Tell me how to approach a half marathon if the furthest you have run is a 5K. Or perhaps the last time you're on a 10k is so far back on Strava you can't even find it. What needs to happen in your brain to achieve hey successful half marathon? Today I will give you for useful practical tips to change your mindset and have a great 21K.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Your goal is perhaps somewhat clear to you, but the path to get there is not always straight. Because you have already aimed high, but also suffered defeats. This unsettles you and you always doubt yourself and don't believe that you can really do it. When you lack concentration...You realize that you have to concentrate in training and competition. But it's harder than expected - especially remembering past stories that seem to prove you are "not good enough". SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Accountability plays a significant role in our lives, whether we realize it or not. It is the driving force that ensures progress towards our goals, enabling us to achieve success and personal growth. Without accountability, we may find ourselves drifting aimlessly, lacking the motivation and discipline necessary to make our dreams a reality. In this show, we will explore the importance of accountability in achieving goals and how it can positively impact various aspects of our lives.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
“Resiliency is the ability to face setbacks, failures, crises, and pain (both emotional and physical) with confidence and courage. It is the ability to quickly bounce back from our trials and tragedies. It’s the quality that keeps us from giving up, even when the going gets rough. It’s the ability to stick with something through thick and thin and the power to overcome the temptation to bail out when things stop being easy.” (from “Building Your Resiliency”).
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Your introduction to Emotional Freedom Technique known as EFT. But let me first share my story standing at last years local marathon. Knowing full and well: I am not fully fit, and I have not done enough miles in the last few weeks to even be close to this start line. And this means… start line, great vibes, sunshine, my local track would could go wrong… then the announcer hands the microphone to a german athlete I forgot who it was, wasnt a runner but I think a olympian basketball or something like aht. And suddenly his words hit me: Today it will be a long hot and tough race: but I know you have all prepared for it thoroughly.
Well I am honest enough to admit I was taken aback. Actually I was getting a bit upset. If I could have slipped out of the crowd I would have (joking). Not the best state of mind to be in correct? Well this is where I introduce EFT.
"Tim Noakes: Lore of Running" is a fantastic guide for anyone interested in running. It's a treasure trove of knowledge, presented in a way that makes it accessible to everyone. So, if you're lacing up your running shoes or just thinking about it, give this book a read to unlock the secrets of successful and enjoyable running.
Hebrews 10:35-36 So do not throw away your confidence; it will be richly rewarded.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Running is something that we are not just about doing from a health or physical benefit; there is a deeper meaning behind why you run. And I think the world has enough “why I run stories” out there. You don't need another. Especially listening to this show regularly you have figured that part out already. That reason behind being healthy, fit, slim, or just being a runner, or a parkrunner or a marathoner (that does sound cool) is the key to mastering self-control and developing a resilient mindset. Your journey making this connection starts with science and lead to practical strategies for everyday life.
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Sir Roger Bannister (1929-2018) was a British middle-distance runner and neurologist who is best known for being the first person to run a mile in under four minutes. This historic achievement took place on May 6, 1954, at the Iffley Road track in Oxford, England. Bannister completed the mile in 3 minutes and 59.4 seconds, breaking the four-minute barrier that had long been considered a significant milestone in athletics. Roger Bannister's accomplishment marked a turning point in the history of middle-distance running and is celebrated as one of the greatest achievements in the sport.
Before we finish let me share with you Hebrews 10:35-36 So do not throw away your confidence; it will be richly rewarded.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
The ability to use Visualization for Emotional Control: Utilizing Mental Imagery to Regulate Emotional Responses will ensure that For long-distance runners, you have a powerful tool for emotional control.
Using Mental imagery aids you in pre-race preparation simply by envisioning successful runs. If you have ever used that you know what I mean. How powerful that can be in fostering confidence and focus. Or during challenging stretches, you can mentally transport yourself to a different enviroment, mitigating fatigue and boosting endurance.
EXERCISE
STOP Take a step back and think whether you already use positive imagery or visualisation to impact your mood and emotions or forthcoming situations. Or do you actually tend to imagine things not going how you want them?
CHALLENGE Could different imagery have a more positive impact on the way that you approach your moods and emotions or forthcoming situations? What sort of images or visuals would be more useful or could leave you feeling more positive?
CHANGE Try some of the exercises below to change your mood and emotions or feelings towards something that is approaching.
Let me add a word from the scripture… Prov 22:3 The clever sees danger and hides, but the simple go on and suffer.
My name is Heiko thank you for listening, God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Swimming increases self-esteem
The concept of self-esteem is directly linked to developing mental toughness. When we feel confident about ourselves and positive for what lies ahead, nothing can bring us down. Getting in the swimming pool frequently, working out the body effectively and achieving visible results. Facing Fears Visualization: Picture Success
Consistency is Key
Swimming isn't just about physical prowess; it's about mental strength too....and the ability to FOCUS.
Before we finish let me share with you Hebrews 10:35-36 So do not throw away your confidence; it will be richly rewarded.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Exploring open waters presents an exhilarating yet challenging experience that plays with the mind. The vastness, unpredictable conditions, and absence of pool boundaries can induce a sense of unease.
If you find yourself apprehensive about diving into open water for a swim, rest assured, you're not alone. Todays show aims to provide you with practical tips and psychological strategies to overcome any anxiety associated with open water swimming.
Each open water swim introduces its own set of unique fears, such as fear of deep waters, chilly temperatures, limited visibility, encounters with marine life, concerns about algae-induced sickness, and the anxiety of not completing the swim.
The initial step towards conquering these fears involves acknowledging their presence. There's no need for shame or denial; just recognizing and accepting these fears is the first stride towards overcoming them.SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Reflective practice involves actively analyzing your experiences and actions, in order to help yourself improve and develop.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
For runners' is self-confidence? Self-confidence is how strongly you believe in your run ability to perform on the course. Race-day confidence is so very important to every runners' performance. Without a high & healthy level of confidence, you simply cannot perform at your best or consistency. Confidence ensures your overall mental game and race-day strategy, ensuring you can stay calm and focussed. Confidence lets you to trust yourself. Confidence adds trust to your training, so your overall mental state will be helpful when and if the unexpected occurs during your race.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Positive affirmations can be used for exercise inseveral ways:
-
Goalsetting: Turn your run goals into affirmations.Instead of saying “I want to lose weight,” affirm, “I am achieving my ideal weight and feeling healthier.”
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Motivationboost: When facing challenges during your run,affirmations can provide motivation. Repeat phrases like “I can push through this” or “I am capable of overcoming obstacles.”
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Stressreduction: Affirmations can help reduce stress and anxietyassociated with exercise. Repeat calming statements like “I am at peace with my pace” or “I release tension with every step.”
“I can do all this through him who gives me strength.” –Philippians 4:13
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Mental recovery during rest periods Whether want to admit it or not, our thoughts determine our feelings and actions. Therefore, how you think about yourself determines how you behave, this affects how well you perform during a run. Negative self-talk is a destructive activity that drains both hope and energy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit: Improve self
- awareness
- worth
- confidence
It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old… No here is so much more that you can experience and reach through better running. You dont need to watch your steps. Ignore the mainstream media reasons. You need to do.
Luke 14:28-33
For which one of you, when he wants to build a tower, does not first sit down and calculate the cost to see if he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who observe it begin to ridicule him, saying, ‘This man began to build and was not able to finish.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
"Remember how far you've come, not how far you have to go. You are not where you want to be,but neither are you where you used to be."~Rick Warren
God bless you, share the show give it a like, and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Replace your worry with…. “Things tend to work out well for me.” -or- "I have the potential to handle any challenge that comes my way.” Create a gratitude list and reduces your ability to trust in God. What is the thing that we’re talking about? Worry, worry, worry, worry… When you engage, worry and fear your hypothalamus, this is a tiny region at the base of your brain, are you going to allow a tiny region of your brain holding you back ?
Don’t worry … about a thing… focus on what you want to achive, its much more productive.
Thanks for listening to todays show do share it with someone who you think needs to hear this.
My name is Heiko, God bless you, and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links. Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit: Improve self
- awareness
- worth
- confidence
It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old… No here is so much more that you can experience and reach through better running.
The year is over rover…. Whats done is done, and what you didnt run, you didnt run… Thanks for joining on today the last show of 2023; 4th season over 200 episodes, and thank you for your support, thanks for listening.
Welcome to the Advanced Endurance Coaching podcast, the show that will be starting its fifth season soon. Yes, here we deal with the real important matters related to running. What could that be? Shoes? GPS watches? The best stretching for tight calves? No wait, let me guess.. the best water bottles to carry whilst you are running, yes that’s what the show is all about. What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit: Improve self
- awareness
- worth
- confidence
It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old… No here is so much more that you can experience and reach through better running.
Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit: Improve self
- awareness
- worth
- confidence
It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old… No here is so much more that you can experience and reach through better running.
The 5K has a reputation for being a race distance for beginners, and while this is true, it isn’t simply the “fun run” that it’s often made out to be. It’s a distance that requires both strength and speed and happens to draw some of the world’s best long-distance competitors. Case in point: Sir Mo Farah is the current Olympic 5K champion. Mohamad Farrah just under 13 minutes.
For which one of you, when he wants to build a tower, does not first sit down and calculate the cost to see if he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who observe it begin to ridicule him, saying, ‘This man began to build and was not able to finish.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
As with competitive cycling, cheating scandals have plagued marathon competitions for years, and the Comrades is no exception. But instead of doping, some runners have decided to get a little bit more creative with their cheating strategies.
Luke 14:28-33 For which one of you, when he wants to build a tower, does not first sit down and calculate the cost to see if he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who observe it begin to ridicule him, saying, ‘This man began to build and was not able to finish.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Most runners’ understand what pleasure feels like. They expect certain things during their run to make them happy. Maybe you enjoy running through your town, or are lucky enough to live next to the ocean listening to the sounds of the ocean, or running a trail. But sometimes it happens that runners lose the ability to feel joy. The things that once made them content are no longer fun or enjoyable. That's anhedonia.
There are two main types of anhedonia
Social anhedonia. You don’t want to spend time with other runners
Physical anhedonia. You don’t enjoy physical sensations. does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Signs that maybe perhaps it is time you need to work on your strength are when you realize you are dealing with injuries. Or if you train well for your half or full marathon. Then suddenly despite being in good shape you find yourself fading toward the end of a workout or race, or you are dealing with chronic discomfort like back pain. 1 Corinthians 9:25 Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Six ways to be more discipline
- Write out your goals
- Practice prioritizing say No to something else
- Change your point of view
- Be mindful of your excuses
- Don’t beat yourself up
- Have a backup plan
I look forward hearing about your transformation… your story… feel free to drop me a email at makeeverstep@gmail.com
1 Corinthians 9:25
Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
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There is a lot of research which indicates that running at a moderate to high intensity can reduce belly fat. And here is the stumbling block added to that research. That’s’ problem number 1. It states, that you can / may / could reduce belly fat even if you don’t change your diet. High-intensity running is especially effective at reducing body fat, even if you don’t change your diet.
You Might Be Overcompensating by Eating Too MuchWhat does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
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Means, don’t look at others’ and waste your time pondering on how it is possible how Kipchum managed a 4:36 pace of 5KM for those whole 2 hours. I know, I know it is frightening. Pt one big poster up on your wall. And make and leave room to be your best idol, your best vision of who you can be. Because the Benefits of a personal running vision statement
- Will encourage you to think deeply about each and every run.
- Will help you examine your innermost thoughts and feelings towards training.
- Will clarify what about this hobby is really important to you.
- Will imprint your values and purposes firmly in your mind. Will enable you to make progress toward long-term goals.Since we live by the Spirit, let us keep in step with the Spirit.
Let us not become conceited, provoking and envying each other.
Thank for joining us on todays show, my name is Heiko, God bless you and remember, take it easy.
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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Activate your potential. But what does this mean?
Is it not a weird phenomenon, meeting a runner, and he or she starts talking about their own performance and this is immediate downplayed: one of my favorites “as long as I am running, I never look at my time”.
But really that’s what you want to say? That’s your position so to speak. And it is exactly here where it is recommended to take a closer look, to see what lies beneath this. And speaking such words to yourself, and intentionally downgrading yourself is usually not so effective. To get an impression of how you perceive your position towards running, and how to get a better understanding of yourself, it is worthwhile to get expert advice.
Too many runners out there that are healthy, could be fit, and complain about their own lack of performance, their lack of success.
Yes, we need our body, and mind, and a healthy attitude.
Galatians 6:9 “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”
Thank for joining us on todays show, my name is Heiko, God bless you and remember, take it easy.
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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Let us talk about
· Feeling tired?
· What Is Running Fatigue?
· Causes Of Running Fatigue
· What to do?
· Exhausted Runner? When To Take A Break From Running
Why Am I Feeling Tired?
Feeling tired after running can simply be a sign that you had a good training session, but if the fatigue does not go over into a relaxed tiredness feeling, within a few hours after your workout—or worse, if it gets worse from one workout to the next—it’s a sign that you need to look at your training, nutrition, and scrutinize your health to identify what this feeling persists.
What Is Running Fatigue?
Imagine it, if you are not just tired after running, but actually are exhausted during your runs or throughout the day, ask yourself “What is the reason for feeling exhausted?"
Galatians 6:9 “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”
Thank for joining us on todays show, my name is Heiko, God bless you and remember, take it easy.
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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Train your BRAIN become a better runner.
What is adaptability?
Adaptability is a word that run coaches often use in their training plans to ensure that there is a willingness to adapt. This can include changing strategies to address new situations, or altering your pace or race strategy to allow modifications. It can also include varying your behaviour based on the situation you are currently in. Isaiah 40:29 He gives power to the faint, and to him who has no might he increases strength.
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
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Curiosity is developed by increasing yourself awareness. Means you know your strengths your weaknesses. Whilst you may know many things about running training marathons, you don’t know everything.
There is a great book called Miracle Skill of Curiosity (Maxwell) John Calvin Maxwell is an American author, speaker, and pastor who has written many books, primarily focusing on leadership. His books have sold millions of copies,
And to sum it up he writes about curiosity Driving. And they all relate to:
· humility,
· Teachableness
· Approachableness
Shownotes.
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
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There are effective and simple to use tools changing what you think on what goes on in your brain.
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Mindset skills help you focus during races (so you can give your all and race faster)
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An improved mindset builds your confidence and self-image (while reducing anxiety)
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Increase your motivation to train (no matter the weather or your mood)
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Improve your self-talk (so you stay positive and more upbeat during times of high stress in races or workouts)
But you know something, its not the lack of tools, or the lack of knowledge that keep us from progression. People runners all know where to get what.. but it’s the lack of optimism. …. If you have a look at heikostribl.com that’s my website, you will find various online courses or books pertaining to this topic.SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
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With the Berlin marathon on the horizon, now is the perfect time to reflect on your training routine. Whether you’re a seasoned marathonner or are thinking of lacing up a pair of trainers for the first time, there are a number of thought related issues that you may need to overcome. And most have to go with the amygdala…Mostly it comes to the "man with the hammer" in the marathon after kilometer 30 or in the last ten kilometers of the distance. At this point, glycogen reserves are completely depleted, resulting in a drop in performance unless you replenish your energy during the marathon.
Thanks for joining us on today’s show, my name is Heiko, God bless you and remember take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
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Train your BRAIN become a better runner.
Berlin…. From it’s government buildings to the Berlin Wall to the Cold War History and of course the WWII history there really is a ton to see. First Time Marathon runner.. remember... as you cross the line:"You Are No Longer A Runner, You Are A Marathoner” “Therefore, since we are surrounded by so great a cloud of witnesses, let us rid ourselves of every burden and sin that clings to us and persevere in running the race that lies before us” – Hebrews 12:1.Thanks for joining us on today’s show, my name is Heiko, God bless you and remember take it easy.SHOWNOTES:What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run StreakBrain Training For Runners': Your Mental Guide To Better Running.Improve your discipline Accountability Coach.Add swimming to your run Become a better swimmer.Follow us on INSTAGRAM.Follow us on TWITTER.Follow us on YouTube.More about your HOST.Train your BRAIN become a better runner.
So this was the Heuchelberg trail. Actually a mountain or hill which is about 15 km long and up to 353 m above sea level. Doesn’t sound impressive, but it actually was. Oh, its located southwest of Heilbronn in Baden-Württemberg (Germany).
Most of the routes are on forest paths and trails, only a very small part is on paved roads. At some points along the route, runners can enjoy a great panorama of the Heilbronner Unterland. Proverbs 19:2, ISV Furthermore, it isn’t good to be ignorant, and whoever rushes into things misses the mark.
Thanks for joining us on today’s show, my name is Heiko, God bless you and remember take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
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Sankt Anton am Arlberg. As the first 16 km are a steady uphill, nice and easy, from 1200 meters to about 2000 meters… lets see in feet 4000 feet to 6500 feet. And here you need some perseverance, and patience. Patience because you pass a lot of runners that haven’t prepared for the Hills, are struggling at km 4 and they started way ahead of you on the start line. So, you need to wait as there is plenty of places where you can pass them safely. But in the beginning, you will be stuck if you are running a faster pace. You head up to the The Langsee is located in the rear Silbertal, which at around 21 km is the longest side valley of the Montafon.SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
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The name of the race is the 2,370 meter high 7700 foot mountain Tschirgant, if you stop at the local McDonalds or the fill your car at the Shell station…. Mountains, however, are anything but symmetrical. Their inherent asymmetry — jagged edges, undulating ridge-lines, and steep pitches — is the very result of continuous stress throughout their development, including earthquakes, monsoons, and other natural disasters. If mountains were humans, they’d be disfigured and malformed, the oldest, most battered of us all.
Now I am not sure, but could it be that mountains have such a effect on us because they are big and remind us that we are small?
Especially in today’s Facebook and Twitter world.SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
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Good Training vs. Bad Training
Typically, we measure a practice’s worth by the result or outcome.
Or how we felt, which isn’t always reliable.
(We’ve all had a surprise great run workout even though we didn’t feel great whilst out there, for example.)The six key components of importance or priority as this order will change from runner to runner depending on your skillset, experience and what your own personal levels are.
- Endurance
- Movement Economy
- Strength/Power
- Speed
- Mental Fitness
- Recovery/Regeneration
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
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EXAMPLES OF COGNITIVE LEARNING STRATEGIES INCLUDE:
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Asking yourself questions to reflect on your run experience
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find new solutions to problems
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Encouraging discussions about what is being taught..
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Helping runners on training programs explore and understand how ideas are connected
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Asking runnerss to justify and explain their thinking, past races future race goals.
Using visualizations to improve ones’ understanding and recall
Thanks for joining us on today’s show, my name is Heiko, God bless you and remember take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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Train your BRAIN become a better runner.
“In long distance events, the importance of your mental state in determining the outcome of a race can’t be overestimated.”
– Paula Radcliffe
“These things,” Jesus said, “have I spoken unto you, that my joy might remain in you, and that your joy might be full.” (John 15: 11) Take optimism, therefore, as medicine for the body, mind and soul.
Thanks for joining us on today’s show, my name is Heiko, God bless you and remember take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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Many runners seem to have a relationship with their running where they are not satisfied with their performance but will stick to it. Rather stay with what I know than try something new and commit to it until it works.
Which is fine if you have something to show for it. And I am not talking about consistency alone. Consistency without improvement, doesn’t make sense. Let us take the example of learning to play the piano. On the first day, you start by learning the notes. A few days later, say you learned three chords. You will never become a good piano player if you only play those three chords for the rest of your life. Even if you play them every day, you will not be considered a successful piano player.
Consistency + Improvement = Success
Merely doing something every day does not make you successful. In addition to that, you have to make improvements every day. It does not matter if the improvements are tiny. If you improve just by 1% every day, you can make massive progress in a short time.SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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Advanced Endurance Coaching, we have a set of courses that are available for runners that want to learn mental techniques. How to cope with those nerves just before the race? How to refocus when at KM 15 you are ready to give up. Or how to get out of procrastination, or a training slump (that’s been going on for too long) and become a regular runner.
It is all available hypnorun.com a registered brand RESET, based on cognitive behavior tools from hypnosis nlp all adapted for runners.
What keeps me going as I struggle up 7300 feet of elevation realizing, I am pushing too hard, going to fast, I will pay for this later… and you know what it is for me, love making mistakes like that. Because yes I did suffer later Ha Ha… I don’t go by a pace or by heartrate I remember this…but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
My name is Heiko thanks for listening, God bless you and remember take it easy. Thanks for joining us on todays show, my name is heiko, God bless you and remember take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Advanced Endurance Coaching, we have a set of courses that are available for runners that want to learn mental techniques. How to cope with those nerves just before the race? How to refocus when at KM 15 you are ready to give up. Or how to get out of procrastination, or a training slump (that’s been going on for too long) and become a regular runner. Globally, 2 billion people (26% of the population) do not have safe drinking water, published by UNESCO on behalf of UN-Water and released today at the UN 2023 Water Conference in New York We go to the sink and get some water from the faucet to drink. We put some water in a pan so we can cook. We toss clothes in a washer, push a button, and wallah we wash clothes. We jump in the shower and hot and cold water is at our disposal. None of us would dream of using dirty, muddy water for any of these tasks. I am grateful that I have clean water to use. It's easy to take the blessing of water for granted, using it without a second thought. So, thank you, God, for the blessing of water. We are privileged, so What is a thankful heart to God?
A thankful heart is a heart full of gratitude for the things that God has done and continues to do in and through our life. It is the difference between a negative and positive attitude.
Thanks for joining us on todays show, my name is heiko, God bless you and remember take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
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More about your HOST.
Train your BRAIN become a better runner.
Improve self
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awareness
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worth
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confidence
Goals really work as motivators, as we see many runners sneak in just under their targets (the shaded peaks are at 2:59, 3:29, 3:59 and so on), and few who just miss (finishing times like 3:01, 3:31, 4:01 are relatively rare).
Achieving these goals is partly a matter of careful planning and pacing.
When the researchers examined the distribution of the first half of the marathon, they again found heaps of athletes running slightly ahead of their goal, and few who dared lag.
From the word go,
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How to get going
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How to learn from your own experiences
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How to create your running success moments
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Reflect and appreciate what you are proud of
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Create your plan
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And set your priorities.Hebrews 11:1
Now faith is the assurance of things hoped for, the conviction of things not seen.
Thanks for listening, my name is Heiko God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
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More about your HOST.
Train your BRAIN become a better runner.
That’s why on this show which is made for you enabling you to ask yourself better questions, change from seeing problems seeing difficulties to finding solutions. As long as I stare at a obstacles I am not open to finding a way around it.
That’s what it will take, for you to progress whatever your next distance of time is. Once your motives are absolutely clear, it will be of upmost importance to ensure you have a clear picture outlined in your brain.
If you cannot see it, doubt you will achieve it in the best of your ability. Fuzzy picture fuzzy outcome.
Life is too short, or at least our running lives are too short to not be taking it more seriously. Rather than shopping forthose bouncefree shades, brain trining for runners’ a quick and easy read book, go to amazon just enter my name heiko Stribl, brain training for runners. Thank you for listening, my name is heiko, God bless and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
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More about your HOST.
Train your BRAIN become a better runner.
Sunday 11th June 2023, you might be in Pietermaritzburg. Yes, at the 96th Comrades Marathon, the 2023 edition. The down-run to a new finish line, at the Kingsmeade Stadium. Imagine that! Actually it’s the power of imagination that brought you to this point in life. (And a few months of run training but who's counting). If you consider the race’s origins (and it’s all there at www.comrades.com under the ‘History’ tab) they lie in honouring the sacrifice, endurance and fortitude of those ‘comrades in arms’ who fell in "The Great War from 1914 to 1918". World War I was one of the deadliest conflicts in history, and set the stage for another world war just 20 years later. You and Vic Clapham have something in common. You both imagined making that Comrades dream come alive.
So Vic Clapham had envisioned a future. And look the 93rd event. Now tell me dear listener.
What does it mean to envision the future?
Often we make goals, but life distracts us and we forget about those plans. We’re then surprised, and sometimes frustrated because another year has passed and we’re not any closer to where we wanted to be just a few months before. 2 Timothy 4: I have fought the good fight, I have finished the race, I have kept the faith. Keep the faith, enjoy the run, my name is Heiko God bless you and remember, take it easy. SHOWNOTES: What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak Brain Training For Runners': Your Mental Guide To Better Running. Improve your discipline Accountability Coach. Add swimming to your run Become a better swimmer. Follow us on INSTAGRAM. Follow us on TWITTER. Follow us on YouTube. More about your HOST. Train your BRAIN become a better runner.
PERSEVERANCE VERSE
“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.” 1 Corinthians 9:24 NIV
In Steven Kotler’s excellent new book, The Art of Impossible, grit is one of the motivators you build and stack with other motivators so you can get in the game to succeed at a worthy endeavour. He makes it part of his recipe for peak performance. Like the Olympic gold medalist swimmer who once commented: “I only have to swim on two occasions: when I feel like it and when I don’t,” here are Kotler’s recommendations to developing more grit:
“Do the Hard Thing First” You must have a growth mindset. build perseverance muscles. train your weaknesses
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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Run a Marathon in One Year: A Long-term Training Schedule for Beginners
The truth is, no matter how tall, short, skinny, or bulky you are… with the correct training plan and consistency, you will be able to train for a marathon in less than one year while learning lessons that you can apply to the rest of your life. Long-term running goals, however, are the bigger goals you want for the future that take notably longer to achieve because they’re significantly loftier and more complex. To effectively achieve them, long-term running goals require:
- Hard work
- Careful planning
- Accountability
- Perseverance
There’s a saying that’s well-suited to anyone who wants to achieve their long-term goals: “keep your eyes on the prize”.SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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The potential of being last can be a scary thing. Many people say: "I don't want to finish last" And seems it is their biggest goal for a race. But if you look at this logically, crossing the line no matter where (even last) is better than not finishing at all. Someone has to finish last. And often runner' who have finished last said that it was actually very special. People cheered you on and respect your efforts.... might become a memory you cherish. The person who finishes last often has to overcome many more obstacles than those who finish near the front.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
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Train your BRAIN become a better runner.
Attitude determines how we view our world, what we think, what we do, what do not do, what we pay attention to and what we choose to ignore. Attitude determines whether our purpose is forward-looking, positive and growth oriented or backward-looking, defensive, suspicious and negative.
A streak is among the most obvious and addictive ways for a company to lure us back to its website. Apps like Snapchat and Duolingo (the language-learning company) use streak maintenance like a boss, and Wordle is no slouch.
But streaks can be helpful and healthful, too, for instance for people trying to get in shape or lose weight. “Streaks can serve as a tangible cue of progress,” says Kaitlin Woolley, PhD, a marketing professor at Cornell University who studies goal pursuit and motivation.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
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Train your BRAIN become a better runner.
Last week it was the Boston marathon. What a race, what a history. And that’s todays show what does history have to do with your marathon journey?
Der Boston-Marathon 1923 war die 27. Ausgabe der jährlich stattfindenden Laufveranstaltung in Boston, Vereinigte Staaten. Der Marathon fand am 19. April 1923 statt.
The world’s oldest annual marathon saw athletes turn out great performances
RESULTS FROM THE 2023 BOSTON MARATHON
Temperatures were in the low-50s with rain that continued to pick up throughout the day. Leading into the men’s elite race, all eyes were on two-time Olympic champion Eliud Kipchoge, who lowered his own world record last fall. But another champion emerged in Boston on Monday.
After winning two of the World Marathon Majors last year, Evans Chebet tapped into his experience on the course to defend his Boston Marathon title.Imagination is a facet of the image of God.
The human imagination is not only a great gift of God; it is also an aspect of the image of God. His creative imagination is such that he created the universe from nothing. His mind perceives the past, the present, and the future. And his Word—in its concreteness, in its figurative and descriptive language, and in the way it addresses the reader’s imagination—shows that God himself imagines.
The human imagination is not only a great gift of God; it is also an aspect of the image of God.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Few studies have assessed the effect of acute sleep enhancement on athletic performance, with preliminary evidence showing positive benefits for strategies such as sleep hygiene. Sleep releases growth hormones
Sleep allows your heart to rest
Sleep can strengthen the immune system
Sleep (may) improve endurance
Tips for developing good sleep habit. Establish a sleep schedule: Routines can make every part of life easier, including sleep. If you go to bed and wake up at approximately the same time each day, your body will likely establish a set circadian rhythm. You will have an easier time falling asleep at night and less wakings during the night, both of which promote quality sleep. Eliminate caffeine later in the day: Caffeine is a stimulant – it makes you more alert. Alertness is exactly what you want at your morning meeting, but not what you want when you are trying to fall asleep at night. Caffeine lingers in your system for several hours after consumption, so you may want to avoid consuming caffeine anytime in the afternoon or evening. Eat sleep-inducing foods: According to a review published in Nutrients, certain foods can help you fall asleep faster and stay asleep throughout the night. Carbohydrates, tryptophan-rich protein (such as milk, cheese, poultry, pumpkin seeds, and beans), tart cherries, and magnesium-rich foods all promote better sleep quality. Reduce blue light one hour before bed. Research shows that blue light – such as that from your smartphone – can disrupt circadian rhythms. You can use blue-light-blocking glasses; however, the most effective method is to turn off all devices for approximately one hour before bedtime.
Use a white noise machine. White noise is not just for infants! While the research is mixed, many people report that light white noise helps them fall asleep. Avoid situations that present ongoing risks to sleep; promote positive habitual sleep behaviour.
Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.
What does this mean for your running?
Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Why was Casey Neistat such a big magnet on social media just getting views after views, when so many professional cinematographers or naysayers said it was “just a fad”? 12 million subscribers 3 billion views.
For the same reason you don’t need convincing….
You don’t need convincing that exercising 30 minutes every day is good for your health.
You don’t need convincing that stretching 15 minutes every day is good for your body.
You don’t need convincing that ensuring you have a healthy diet is good for.
So what’s the deal?
We know that… ok…..
When it comes to the many beliefs we hold in life, we don’t need more convincing, we need more conviction. That’s what Casey Neistat’s rise to fame shows. He did something actually few things… bicycle lanes, apple iPod battery replacement long before there was YouTube he did it because he was convinced and set on he had deep sentiment, was having the faith and confidence that this particular message needed to get out.
Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.
Runners’ have feelings. Which: Leads to decision. And so often you have a feeling, but you cannot put your finger on it. Perhaps feeling disconnected. What am I thinking? What actually am I feeling? Which then leads to some guesswork, and sensations that next thing you know lead to concrete thoughts. When Philippides ran from Athens to Sparta at the end of the Battle of Marathon to share the news of the Greek victory over Persia, he didn’t do it wearing a pair of carbon-plated kicks. A couple of millennia before the advent of zero drop shoes and the ‘natural running’ movement, the literal legend of long-distance running was doing his thing barefoot, proving that you don’t need lightweight foam and a responsive midsole to go the distance. BUT THAT WAS 490BC... YEARS AGO. Nike Adidas PUMA, ASICS, HOKA where not available on the market YET....,
SHOWNOTES:
What does this mean for your running?
Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Good thing you joined today’s show.
Fourth season, all about runners running attitude, developing endurance. How? Well its simple… Improve self
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awareness
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worth
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confidence
I am talking to you.. yes you dear listener…. that I want to appeal to, life is too short to just go on a couple of runs. Before you know it, are you going to be old and running will be a thing of the past. Getting up and walking to the kitchen, to the bathroom will require planning, and effort.
That’s why on this show its about not just enjoying your hobby, but becoming brave striving for more, faster times, longer distances, faster pace, exploring new races, places, trails road, swim and run….
Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
The right mix of protein, carbs, fat, and hydration is one of the biggest keys to a runner’s training, speed, and recovery.
Eating the right mix of foods is essential for anyone who wants to take their running to the next level.
limit any processed foods and start with lots of whole foods instead. Processed foods are those with lengthy ingredient lists, and most of those ingredients come from a lab, not nature. The extra salt, sugar, unhealthy fats, and artificial ingredients in highly processed foods can promote weight gain and inflammation in your body
A lot of this I took straight out of the book Brendan Brazier twice Canadian 50k champion
Glucose is the gasoline to your hard-working body machine. If you fill your vehicle up with the good stuff—premium gasoline in the form of nutrient dense whole-foods—your body will operate efficiently like a well oiled machine.... (slight exaggeration but you get my point).
Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Confidence is something you develop as you go through life and as you put yourself in new situations or new environments. When you see other runners looking incredibly strong. They had to work towards that goal. They invested more time and energy towards their sport. Yes it might be they have a advantage come from a sporting background, made a team, had great coaches… but they still had to work at it.
Like many aspects of athletic development, self-esteem is a product of two interacting forces often described as nature and nurture. A runner's biological strengths and weaknesses influences his or her development of self-esteem, but so too do their interactions with other runners and what training plans they where exposed to.
What is the main source of confidence?
This one I would want you to answer for yourself. Think back what was it a certain event a moment in time where you grew immensely in confidence. Wasn’t it something that was challenging maybe even a bit of fear involved?
The most powerful ones are usually the ones that accompany taking a risk. You find them when you step outside of your comfort zone in some way to achieve, acquire, or experience a new distance, a new course, a new trail.
- Take action, this will Improve your competence
- Fuels self belief
- Boosts confidence
- Which in turn motivates you to take more action
Proverbs 3:26
For the Lord will be your confidence and will keep your foot from being caught.
As a runner you know that working hard is so important. But hard work is worth more than just being fast…
If you try 80% of the time give a real quality effort, that shows and proves to you what really is possible, versus what you think might be possible. Because hard work gives you the chance to surprise yourself, with your new capabilities. Training throughout those colds winter months, adhering to the training plan, finding reasons to go out and do the session rather than the excuses to stay home.
Plus it has a side effect working hard: it will help you to keep that attitude as you progress, leading to that desire that drive to seek improvement. Imagine for a second looking back at your running history, and you see the difficult choices you have taken in the past. You went out even though it was late at night, everyone else thought you are nuts. You went to the track even though it started to rain, you did a long run even though it would have been a perfect day to just stay indoors. What have you done? You have created a history that makes it difficult to settle for less.
Means to simply run the same route or participate the same race suddenly doesn’t seem to be exiting anymore. Next thing you start to google for race events you never even heard of before, involving distances that you didn’t envision you would be looking at less even participating in.
Hard run sessions, hard hill repeats.
Looking at your run diary, and realizing you haven’t skipped a session in months. You chose the more challenging route, the more difficult marathon all those moments consolidated into a strong base that meant more than any medal you might have gotten.
Why is that… we need no research to answer that. It is that fuzzy delicious feeling of confidence, that mixture of hidden pride that you get through hard work and persistence.
You valued your efforts to try and do hard things more than opinions of others, or at the risk of failing, having a did not finish behind your name. You didn’t cheat, you didn’t shy away from the hardship.
Hard work in running, is scarce. And scarcity is something valuable. It is so precious it sets you apart from all others.SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Today let’s look at our ABC’s, yes that’s going to be the topic. … join me the next 15 or 20 minutes and just let this show all about developing a healthy mental attitude towards your running give you something positive to dwell on…
Exactly that’s what I am about helping you become a better stronger smarter runner. HEIKO yes that’s my name, and if you are a first-time listener…. The show will grow on you give it some time. Some topics might seem far-fetched, others yes, I am actually doing that. But see, the whole concept is built up around mental techniques to improve as a runner. Why improve, well life is short, and why not make this year your best run ever.
And how to do that, depending what stage of life you are in is through your mindset.
Rather than talking about best running shoes and must have compression shirt, both things are not going to really be of help if you are not reaching your set pace, or distance or time. What will help you are those inner resources.
Your knowledge, your experience. Abilities, talents, habits. Past successes, races completed, challenges you conquered, key moments you might have had, real special moments, and your personal convictions, values. And now the challenging bit. How to use all that during a race. During a long race.. where the mind can drift in so many different directions.SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Speedwork is simple. Any fast workouts help develop fast-twitch muscle fiber, which in turn builds muscle. And if you do it right elevates your heart rate, and increases calorie burn.
· Develops fast twitch muscle fiber
· Builds muscle
· Elevates heart rate
· Increase calorie burn
And surprisingly the moment they need to be done are not “when I am in top form” or “when I am feeling like I am in hero mode”. No actually this is recommended to be done if you hit a plateau.
Part of why Speedwork has such a dramatic positive effect is because it makes you uncomfortable, forcing you to change your;
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way you breathe,
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stride, and therefore
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effort.
You might have heard experienced runners talking about why you have to run slow to run fast. This seems counterintuitive. Why does running slow make you faster? Common sense suggests that to run faster, you have to practice running faster. Maybe that’s you? Maybe you are wondering why you aren’t getting fitter as quickly as you’d hoped? Or maybe you are wondering why your legs and lungs always feel so beat up at the end of each run? If so, then listen to this, because “Run slow to run fast” is true. If all you ever do is run fast, your progress will be a lot slower than if you do a mix of fast AND slow running.
So how does run slow to run fast work then? For endurance runners (1500m upwards), the amount of slow running you should do each week is more than the amount of fast running you should do each week. When you achieve run slow to run fast, there are a huge list of benefits. This type of easy effort improves the aerobic energy system and your aerobic base.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
How does fatigue affect running performance?
There is no question that fatigue has a detrimental impact on running performance, and as you get tired your running speed decreases. From a purely biomechanical perspective, running speed is the product of cadence (the number of steps you take per minute) and step-length, and so it is of little surprise that as you fatigue, your running cadence and step-length both decrease). These changes in spatial-temporal parameters are associated with changes in your kinematics, and so increased knee flexion at foot-strike, decreased hip and knee range of motion, and increased trunk-lean are observed. It is also likely that your stride-length becomes more variable.
Apparently the reduction in step-length caused by reducing hip extension at toe-off and reducing knee flexion at foot-strike are protective mechanisms for injury and for energy preservation. However, if step-length decreases with no increase in cadence (or if cadence remains constant or decreases), then running speed and thus performance decreaseSHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
3, 2, 1, Go… giant steps taking you on your 5 K run…. another quick glance on the watch or phone aaah relief yes, its proof that I am running… and that’s how you start every run. Start the watch and go. Ok maybe without the with but you START by running.
Now you do know that there are some steps that you can take that will not only help avoid injury but also improve your run. You know what I am talking about … Drills. The word drill came into use in the early 1600s and derives from the Middle Dutch word 'drillen', meaning to bore or turn in a circle.
A drill is a way that teachers teach their students something by making them repeat it many times. OR the Sgt Major constantly drills into you.
Did I like ither of those drills? No.
Well hang on actually I did once I found it useful if everyone around you with a fully loaded automatic machine gun knows the drill. Or if the formulas where drilled into me then I would pass the subject…..
So let’s get to it….
How to benefit the most from running drills?
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Nothing, not a single thing.. nothing…… the whole day passed and you haven’t done a single thing towards your goal… good thing you joined us today.
Yes, sometimes I don’t know about you but there apparently are people out there that have huge goals and did not do anything at all towards them. Means the whole 24 hours have passed, 1440 minutes, 86400 seconds
Metrics are your allies when looking out for signs of fatigue, which you can easily determine.
Guess what you don’t need to spend any money. These data points can give you valuable clues to determine where your body is at on any given day.
There are a few specific metrics an athlete can look at to determine whether the next session may push them over the edge.
- Heart Rate (HR): Is your morning heart rate eight beats higher or more than the previous morning? During an aerobic session, is your HR significantly above what it normally is?
- Fatigue: Has your weekly fatigue jumped dramatically compared to last week?
- For example… This refers to your usual way of life within the last week. 1 indicates “strongly disagree” and 7 indicates “strongly agree.”
- My motivation is lower when I am fatigued. Fatigue interferes with my work, family, or social life.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Usually runners’ are in one of four fields. Just picture four squares or 2 x 2 Grid.
In the first one:
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False things, compression socks or camel gag or shoes… and some have a false attitude. Perhaps a negative one, non helpful. Negative talk, listening to negative stories from other runners,
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False things, starting even though you know you are not trained accordingly, correct attitude with positive self talk, some imagry hey looks like you might have a chance.
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Correct things, your training incorporates all those imporatnat factors, hill repeats temp runs, ong runs wrong attitude, remembering past failures, or old injirues
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Correct thing, correct attitude that’s the success factor
The motivations of recreational runners training for their first marathon have been examined in several studies reported that goal achievement (i.e., personal challenge and the sense of achievement) was runners’ primary motivation. Scholz et al. (2008) found that increases in self-efficacy and positive outcome expectancy were correlated with improvements in one’s marathon time Furthermore, Havenar and Lochbaum (2007) highlighted the role of social and weight-related motivations.A Spiritual Growth Mindset says I can because God can. This mindset is about hope, faith, dreams and Truth. “I can do all things through Jesus Christ who strengthens me”
My name is Heiko, thanks for joining me and remember take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
For those of you that listen regularly, you know that growing up in 34 Lampet street late 70’s early 80’s was the best time ever.
Exploring Construction Sites, roaming, our imagination as kids, like adventure.
Perhaps you can relate to this yourself, even as a adult… you go on holiday exotic location, no idea where is what.. unless you are one of those with smart phone addiction… then you know where everything is. Lol… for the rest of us then, it’s a adventure isn’t it?
Great feeling of curiosity you need to be analytical, a little intrusive
A very gratifying feeling.
As a marathoner, or someone who dreams of a marathon distance…. usually you realize that running 26.2 miles is not just limited by your fitness, but rather by whats going on in your brain, what thoughts and images come up in your mind. Experience has shown or hang on let me use a new terminology that will give the fact more substance… there are plenty of YT videos of people that apparently run a marathon without training. And they do it. Depends on how honest the whole video thing is.
But fact is… that people with a healthy BMI can complete the 42,2KM with the right training attitude, and reason.
One requirement is the same… You must have a strong determination and a willingness to overcome doubt, some of you fear and treat the marathon, and as many of life's challenges, as an adventure.
The training process obviously involves setting many small milestones and moving from one to another—this makes the whole process easier. Together, these achievements should add up to the ultimate desired goal: running a marathon to the best of one's abilities. However, those of you that are listening closely… SHOULD. Why not will. First an foremost, because only of those achievements are done and completed to the best of your abilities. If you slack off on Tuesday, don’t run, do a short run instead of a long run, avoid hills like the plague and never exceed your comfort pace. Well then it will be no surprise that you have doubt are nervous, are perhaps worried… good episode there by the way in case you missed it worried runner….A Spiritual Growth Mindset says I can because God can. This mindset is about hope, faith, dreams and Truth. “I can do all things through Jesus Christ who strengthens me”
My name is Heiko, thanks for joining me and remember take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Time seems to follow a universal, ticktock rhythm. But it doesn't. In the Special Theory of Relativity, Einstein determined that time is relative—in other words, the rate at which time passes depends on your frame of reference. Just as witnesses in a police investigation don't always agree on how to describe the motion of a crime committedthey also don't always agree on when an event happened or how long it took. A second in one reference frame may be longer compared to a second in another reference frame.
And you an tell, this is going to relate to running as too often we are looking at time the wrong way…
But first…
A big welcome runners’ to the podcast, I am so happy you decided to give me some of your time promise I will make it worth your while. See, this show, ads free… well completely free is all about helping you become a better stronger and smarter runner. There is a whole learning concept behind this, with online courses and real life workshops where you learn mental techniques that allow you to reach a next level of running.Atitude determines how we view our world, what we think, what we do, what do not do, what we pay attention to and what we choose to ignore. Attitude determines whether our purpose is forward-looking, positive and growth oriented or backward-looking, defensive, suspicious and negative.
So in this case, for runners’ time well spent.Luke 14:28-33
For which one of you, when he wants to build a tower, does not first sit down and calculate the cost to see if he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who observe it begin to ridicule him, saying, ‘This man began to build and was not able to finish.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Worry. Or “to worry” is a conscious decision you take. Worry doesn’t just come from nowhere. Hits you in the face. Worry is a accumulation of thoughts that you have allowed to grow strong roots in your subconscious mind. You have nourished them, taken care of them… And actually your brain appreciates it. After all, that worry has ensured you go out and run, or that worry ensured you pack your running gear the day before. And your brain appreciates it, and the process becomes a habit. Sometimes, good habits. I mean ever since I seem to be talking around with those noise protection headphones, its good I worry about getting run over. And habit ensures I make sure the cars do stop before using the pedestrian crossing.
My name is Heiko, God bless you, and remember… take it easy.
SHOWNOTES: What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit:
Improve self - awareness/- worth/- confidence
It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old…Here we talk about - developing a strong and helpful attitude- building mental stamina- your goal setting- your tenacity
"Based on WHAT? Who are you?". Fair question, good question actually. It's based in principles that Jesus taught. Why are Christian values important?A value or ethic is a principle or standard about what is important in one's life. Therefore, Christian values are the principles that a follower of Jesus Christ holds as important—the principles of life that Jesus taught. Whatever situation you’re currently facing, whether you are injured, perhaps even feel depressed because you haven’t been able to go for a run for so long, or you are just feeling demotivated, there seems to be no enthusiasm or drive even thinking to go for a run.
We all have this sometime. Sort of like writes block but for runners’. And then the alternatives to running they just grow in size. They just become bigger and better. What THEY, well the reasons for not going.
The logic for not going reveals itself so clearly that it’s a surprise you ever managed to go for a run in the past. LOL. Skipping Tuesdays run, sloppy Thursday, and what supposed to be a long Saturday run turns into a short obligatory outing. And next thing fitness is slipping, enthusiasm is gradually diminishing. Obviously, the harder it gets, the higher the resistance is, and if you have lacked motivation before good luck finding it in those excuses.
This can an happen to anyone, no matter how skilled or experienced they might be.
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
All I am saying is running barefoot on grass, it really is something special. Leads me back to my childhood years. according to the American Podiatric Medical Association.
Running barefoot could strengthen and tighten foot muscles to help stabilize a flat arch. In an indirect way, barefoot running might help keep dreaded plantar fasciitis (pain in the bottom of your foot near your heel) issues at bay. Why? As previously noted, running with naked feet often leads to better technique and cadence.
Barefoot running is going to be tougher and more challenging, so there’s a good chance you’ll burn more calories
trying barefoot running as a cross-training activity, with workouts on a grassy field. View it as a variation in your routine, like hills or intervals ive your body time to get used to running with less support beneath your feet. If the adjustment to minimalist shoes goes well, you could consider progressing to barefoot running. Look for softer surfaces (such as a football field) to begin and, once again, scale back distance.Hebrews 10:36
For you have need of endurance, so that when you have done the will of God, you may receive what was promised.
Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
Biggest lessons I learnt that really changed how I viewed school… What I didn’t realise was that feeling uncomfortable was a sign that the exercise was working, and that if I actively sought that uncomfortable feeling—rather than trying to avoid it—I would’ve learned more. If you don’t get out of your comfort zone, you might find yourself tuning out much of your life on a daily basis. But when you go out of your way to experience new things, or when you let new things happen to you, your body creates brand new neural pathways that fuel your creative spark and enhance your memory. When I started learning how to prepare for ultra marathons. I really got into various new training techniques, and especially since I got those results I wanted, feeling uncomfortable has become a bit of a recurring theme. I still am uncomfortable. 35 years into my hobby. I’m going to be honest, at first, it was a real struggle. Every time I would find myself in an uncomfortable situation, I would start second guessing myself — Is running this far really for me? Maybe I’m just not strong tought smart persistant enough? Will I ever be any good? Will I ever learn enough to actually get through these long endless long runs? I’m sure many of you can relate.Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
If you like, think back to a running route. One that you haven’t been on in a long time. Now usually the clever ones close their eyes. Close their eyes to recollect that route. That trail that waypoint. There is a beautiful trail that I enjoy to run, about 15KM, and it is in the black forest. Now usually I run it once per year. That’s it. From the car park you head up a trail that leads you on a zig zag up to a ridge… and then if I recall it now… I am lost for details. Because you head down the north side of the ridge and then I cannot remember the details… all I recall is again being high up and admiring the view. But that part in the middle. It’s a blank. Sitting here, trying to remember it whilst scanning what all is Infront of me… my podcast notes, the microphone, the sticky notes, the photos I cannot find that memory. But let me try this… closing my eyes…. Yes I remember now actually its not a blank at all…
Have you ever wondered why we tend to close our eyes when recalling details or to focus our thoughts? As it turns out, this habit has surprising benefits. And according to the latest research, briefly closing your eyes on purpose is probably the simplest productivity hack there is.Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
By Dr. Wayne Dyer....
"If you get up in the morning expecting to have a bad day, you will rarely disappoint yourself. He said, stop complaining… differentiate yourself from your competition. Don’t be a duck! Be an eagle! Ducks quack and complain. Eagles soar above the crowd."
The wise cousin of the famous Darwin, Francis Galton (1822 - 1911) one day made an experiment that later went down in history as 'Francis Galton's Famous Walk'. He firmly imagined himself as the most hated person in England. With this attitude he started his morning walk.
It wasn't long before some passers-by were shouting at him and others bumped into him. Eventually he was even kicked by a horse and he fell to the ground. Instead of helping him up, the people standing around sided with the horse. Two lessons can now be drawn from this story:
Man is what he thinks. This means that any change in behavior must be preceded by a change in thinking, but this does not work without emotional involvement. The emotional level is crucial.
Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
George Leonard he stated already in the late 90’s that we, society want everything fast and now. I just remind you about my Ericsson… Instant -and other than instant noodles, - this is obvious , its not how results are produced.
But hey Heiko, isn’t that what you are doing? Well yes. Exactly the aim of using mental techniques that give you a quick paradigm shift, will stir emotions that show a glimpse of that things could be different. And this short insight will then lead to a openness a willingness to explore and use mental techniques in the long run. That’s why I say my books on Amazon or short quick powerful guide, if you want to complex and detailed studies don’t buy my book. But if you want to learn how to get the ball rolling, this might be a good option.
It has got to do with getting into the flow. That level of where you are bored, doing the same old run at same old pace, compared to that speed workout maybe that day when you decided to join other faster runners and you instantly realize this is just too fast. So that most productive state is that fine line between too bored, and too difficult.
Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
It's all about snakes and ladders… avoiding the snakes and you reach the top.
Distraction vs Discipline.
That’s why here on this podcast or in my book, I talk we talk so much about goal setting. Doubt can lead to distraction, so you end up training but not specific areas where you need to improve. When you are training running on a reglar basis without feedback without knowing where you are at, then you become unsure if your actions are leading you closer to your goals, the allure of distraction and instant gratification will steal your attention.
In the words of Aristotle Aristotle was a Greek philosopher and polymath during the Classical period in Ancient Greece:
“Patience is bitter, but its fruit is sweet.”
Delayed gratification is all about patience and trust in the process: faith that your actions will be worth it in the end..SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy. .
Faster runners don’t have as much variation in their form. Running “fast” requires you to be more efficient, so you likely won’t see aggressive heel strikes, slow cadences, poor posture, and excess movement.
One of the (many) reasons these runnesr are fast is because they’re efficient. They have a high running economy that wastes less energy at higher speeds.
That sounds like a great free lesson right there doesn’t it? That’s what I mean with learning on the run. And it is more simple than you think. When we fail to actually learn, it's often for one of two different reasons:
· we didn't start - we procrastinate
· we stopped - we were distracted
To actually learn, we must be able to minimize procrastination and distraction. But before we delve into specific techniques that might lend themselves to this purpose, it's worth taking a step back and considering why we're so good at procrastination and distraction in the first place.
Ultimately, there are many reasons for this. One of the most important:
Learning is a process with a delayed reward (-> "delayed gratification")Thanks for listening do share it with someone who you feels could use today’s message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
Today’s show is for you, the runner that seems to always be running at a too fast pace, that runner that’s always out of breath, that runner who suffers often from injury, that runner who hasn’t understood the benefits of developing a strong base by running slow. Enjoy today’s show which will enable you to build more endurance thing you to go further and become better at stronger smarter runner.
Thanks for listening do share it with someone who you feels could use todays message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
Lt me share with you my race experience this month. Some seriously tough trail running, and open water swimming plus trail running. Did it all go to plan? Nope! Did I manage it well? Yes.
Focus on agility, skill on creativity. Focus on how you would like to respond. And in order to create these new options streams of thoughts you can talk to experienced people who are not out of sheer ego or medals too crazy for you or explain something too unrealistic, but those who have successfully mastered such a journey. (Of course I've read Michael Phelps' books too, but honestly, without excuses, I didn't have such an environment to train in... 2 hours in the morning, then at noon, then in the evening, plus massages).
So even if fears come, feel, react, or feel, think, do, and define the unknowns, and get advice.
But what to do if you've already tried it a few times. If you have already taken swimming lessons or have been swimming in a lake and the fear was still there. Well actually you have to do the same as when you go out on a cold day. Dress warmly accordingly.Thanks for listening do share it with someone who you feels could use todays message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
Here let me summarize for runners who want to get back into running:
• Follow a training plan – getting back into running-runners often get stuck in a rut or get too excited and run too much too soon and end up burned out and injured. Following a plan will keep you accountable and motivated without demanding too much of your body at the start.
• Take rest days – Rest days are important to allow your body to repair and rebuild from hard training days. Take at least one rest day a week for physical and mental recovery.
• Set goals – Running goals will help you stay motivated on those cold mornings or long days when you just want to curl up in bed.
• Track your progress –
• Go slow – When you’re getting back into running, take it easy on your pace and just focus on building your base miles (slow, relaxed pace miles at a steady effort level). You’ll want to build your endurance gradually before you add intensity to your running workouts.
First, set short term goals. Take it one week at a time. Set a measurable goal for yourself, for example to run three times per week or to run 10 miles total each week. Don’t overwhelm yourself by committing to run a half marathon or setting a goal that is unrealistic for yourself at that moment. I know, you could do it before, you perhaps did it last year. But this time it is different.
In the beginning: You do not need to include fancy running workouts such as tempo runs, hill repeats, or strides. Simply focus on just running and listening to your body. Get a feel of how the joints the muscles how everything reacts whilst you run, after your run.God wants us to have confidence in life! Not boastful, arrogant pride but an assured knowledge of who we are in Him! Our self-worth should be seen through the eyes of God, our creator. When you need a boost of self-esteem, there is no better place to turn to than the Bible!
Hebrews 35 So do not throw away your confidence; it will be richly rewarded.
Thanks for listening do share it with someone who you feels could use todays message, my name is Heiko. God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
Do your commitments live up to your goals?
What is the thing you would choose to do despite external reward and feedback? Commitment is what spurs you to take action, and what you would be willing to give 100% to achieve, while putting aside personal gain and recognition.Because this is obvious, every runner that completed the race, received a medal at that last marathon, and the t-shirt which maybe you never will wear isn’t the real reason you took part.
Being committed is a willingness to do whatever it takes to fulfill and follow through on a responsibility. What is the true meaning of responsibility?
Definition of responsibility
1 : the quality or state of being responsible: such as. a : moral, legal, or mental accountability. b : reliability, trustworthiness. 2 : something for which one is responsible : burden has neglected his responsibilities.
It may not even be what you most enjoy, but none the less, being committed means you are going to do it regardless. pledged or bound to a certain course or policy; dedicated.
"a committed environmentalist"
Commitment is essential to being a person on the road to achieving our goals.
Let’s add one more power word. Dedication.
Being dedicated and committed is part of growing and growing or improving to the next level.
There you have it.. again three points. Power points that you can remember.
Responsibility, Committed and Dedication. Another triangle. In case you missed the show, its Episode 39, which will help you to memorize the content in such a way that it comes to you whilst out running.If today after listening to all this you perhaps still have doubts, listen my fellow runner. Here is the most powerful inspiration I can share with you, Philippians 4:11–13
I can do all things through Christ which strengtheneth me.
Thanks for listening do share it with someone who you feels could use todays message, my name is Heiko.
God bless you and remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
Now, tell me when are you going for your Personal Best? When are you going to write your headline? The year 2022 is nearly over.
It is irrelevant what happened in the past months. The setbacks the injuries, the great excuses you had that kept you from training, the excellent reasons you had to stay indoors, or not to stretch to strength train, or as to why you added that bit of extra weight.
Guess what… it all doesn’t matter. You know why? There still is time to set your best time. To leave a mark that establishes some point of reference that this was what was possible at this movement in time.
But.. before you continue. You must be absolutely determined to follow through. Complete what you set out to do. Because that will set you up better and stronger for 2023.
So are you ready? Put all those excuses driven thoughts into a big void and clean your mental slate. Here goes. After listening to this episode there could be the new records, new personal bests, or yearly best run time availbile.
Setting goals helps trigger new behaviors, helps guides your focus and helps you sustain that momentum in life. Goals also help align your focus and promote a sense of self-mastery. In the end, you can't manage what you don't measure and you can't improve upon something that you don't properly manage. Therefore you need to write down what exactly your goal will be.
Proverbs 16:3 “Commit to the Lord whatever you do, and he will establish your plans.”
Thanks for listening join us next week, my name is Heiko God bless you and remember… Take it Easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
In no way do I endorse doping, cheating, or physical or mental abuse. Definitely not to be tolerated. Let's just see if there is something we can learn from these athletes before they lost their way.
It is hard for me as a recreational runner to fathom this dedication. In your basement. Alone. On a treadmill. A top runner, reduced to slow times in a dark corner where no one sees you. The part I remember best was: When asked about his goal, he simply said, “I’m going to win it.” Since he had never run an ultra, you didn’t give him much of a chance, but he won the race.So what enabled him? To travel to a country he had never been to before enter a race the first time. Beat the local legends, run double the distance you usually run, overcome serious injuries, and win.What needs to be happening in your mind? How do you train in a basement on a treadmill for that. Read any training plan for the comrades. For any marathon, I sincerely doubt that unless you live on the Amundsen–Scott South Pole Station you don’t need to suffer on a treadmill.
His training methods, putting aside charges against Nike Oregon Project Alberto Salazar’s methods to speed:
Apart from ‘pure speed’ development and maintenance, Salazar has athletes work on their 800/1500 abilities throughout the year and away from races. “You won’t get burned out [by doing speed work through the year; you will get burned out if you are running all out as fast as you can [frequently]”. Thus these session are controlled fast running, rather than all out efforts. Mo and Galen have been known to do short and fast track work throughout stages of training. Including 15x200m in 28sec, most probably often more at cruising pace.
What does the Bible say about forgiving someone who cheated? Or did wrong to others.
Scripture is clear that Christians should always be willing to forgive any offense of any magnitude. Ephesians tells us to, “Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you. (4:32).
Thanks for listening join us next week, my name is Heiko God bless you and remember… Take it Easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
What do triangles have to do with running? Well they are a simple way to improve your running. So that no matter how your run was, that you have in your mind a powerful memory… you know where you built endurance, you are a proud runner, and you finished strong.
Now rather than just go on your run, how about changing that attitude. How about you take that 10K run and divide it into 3 x 3K. The last KM, not so relevant… or if you are into details, fine use 3,33 x 3. So you’ve divided your 10K into 3 equal parts.
And on the first leg, focus on your senses to find something positive about your run ascertain your current mood and feelings you are having. Relate it into no more than 2 word. Remember you have 3.333 KM to do it, so take your time it needs to be positive. Not a sentence, two words. For example: Well at least I went for a run. Be more specific, I am training. No that’s still not so positive, let’s go deeper. One word. Perhaps building endurance.
Remember it building endurance, because that’s what you are doing… you went out for a run, you are doing it. Like it or not. Now the second segment… the second part of your pyramid…. What are you doing. Actually it might be that you feel stronger, actually even proud that you are running. Half hour back you didn’t want to go, you did it. So find to positive words to explain your thoughts. Proud runner. Yes, good enough PROUD RUNER. I like that.
At 6KM mark…. Hey congratulations… you are a building endurance and are a proud runner, who is now in search of his or her power words for the last 3 KM of your training run. Again, dive inside your senses, what do you see, hear maybe smell… smell might be better in a forest or seaside than running through bumper to bumper traffic. Now, what positive thoughts come to mind? Perhaps you are so glad you did go out, and maybe you even have more power available than you assumed.
Next thing you realize… you still feeling good, actually you might even accelerate a bit… hey, this is going to be a strong finish.
There you have it… Strong Finish.
Now what’s the summary of your run?
Today, you built endurance, you are a proud runner, and you finished strong.
Romans 12 Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind.
My name is Heiko, thanks for listening, God Bless you and remember, TAKE it EASYYYY
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Get in touch: makeeverystep@gmail.com
The show is recorded in one go, no editing, no fancy studio brought to you by myself Heiko a certified run / endurance coach, along with some other degrees in matters related to personal growth. Hey did I mention I also ha the privilege of training swimmers, yes as a swim coach, and especially helped swimmers with achieving their goals of open water. Had the fortune to train many exceptional athletes and actually people from all walks of life, we shared the same likes. Running and swimming. Is there something better. Of course COVID meant the coaching came to a standstill, swimming pools where closed, run events cancelled, and that is where the idea of this podcast was born. And has since grown into a medium I absolutely enjoy. Listeners in over I think 50 countries… I don’t know how you find me… and this had led that I even got invited to speak in one of the first conferences after COVID, about motivation, and the role of attitude and process… whow cant believe what great effect this has had. And that’s what my aim is to give you hands on tools that you will be able to use and become a better runner.
See the main thing about any topic you want tot improve on is that you stay within those guardrails. And with guardrails I mean those barriers you know when you cross them… you are off track. And off track means, losing time, losing energy and a hard route to get back to where you where.
Example, you know that marathon date is coming up, and for a sub 3:00 hour marathon, it will take that dedication to do speed workouts although you hardly have time nor energy to even go out on a short slow run. Means if you don’t do the speed work outs, or settle for a slow run, or don’t run at all… any one of those choices take you over the guardrails. They throw you off track.
And that’s what this show is also meant to do, ensure that these couple of minutes, once a week remind you of staying on course, and help you doing what you should be doing in the first place.
In the field of sports psychology, that top level of performance, is a topic that needs to bee discussed regularly. What determines in which state of mind you are? What determines how you are currently thinking about a certain training session? These questions are very much related to you and your ultimate goa. It means that top athletes are usually completely engulfed in their training. In the competition they have no outside distractions. Fully focused. So it has to do with self confidence, Finding out what does give me a positive impact. What is it that positively influences me? What changes my current state of thinking.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Donkey Kong.
The game takes place over two screens. Mario starts at the bottom left of the bottom screen. The player must move right and dodge Donkey Kong's barrels by pressing the jump button. Mario can jump over barrels only if no girder is above his head. Mario receives a point for jumping over a barrel on the first girder. The barrels become faster the more of them Mario jumps over in a single run. If Mario does not reach Donkey Kong quickly, then the barrels will move too fast for Mario to jump over. When Mario reaches the ladder, the player must press Up to climb to the second girder and move back to the left. When Mario climbs the next ladder, he will appear on the top screen. Once there, the player can press Left to activate the crane, then the player can move to the right, dodging more barrels, receiving two points for doing so on the second girder. After Mario activates the crane, its hook will swing left and right twice and then stop. If Mario does not reach the hook in time, he will need to reactivate the crane for another chance. When the crane hook swings all the way to the left, Mario can jump to grab it and cut one of the wires holding Donkey Kong's girder, earning from 5 to 20 points depending on how fast he does the job. Mario will then return to the beginning of the level. When he cuts all four wires, he defeats Donkey Kong, awarding Mario 20 points. If a barrel hits Mario, if he jumps and hits a moving iron girder, or if he jumps and misses the crane hook, he gets a miss and returns to the starting point. If Mario gains 300 points without any misses, all points will be worth double until he does get a miss. If he has any misses at said score, he will earn an extra life instead. Mario can have up to three extra lives. The game ends when he loses all his lives. That’s where the drive comes from that’s where the hair are split. Right at that moment in time. Not many people like to step out of their comfort zone because they are scared of the outcome. Sometimes taking a risk can lead to a result that you weren’t expecting, and other times the anticipation is the worst of it. In addition, risk-taking isn’t for everyone; some individuals can’t afford to take a risk in certain situations.
Again, don’t let the negatives outweigh the positives when searching for a way to fix a problem. Undoubtedly, the trial-and-error method has its faults, but it doesn’t mean you can’t find a way around them at times. Additionally, it’s important to remember that not all situations only have one chance to be fixed, nor are they risky. Ultimately, it comes down to how you are using this method.
My name is Heiko, thanks for listening, God Bless you and remember, TAKE it EASYYYY
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Journey's end, tape, finishing-line, goal, last stop, resting-place, stopping-place
For many runners, crossing the finish line is first off a huge relief. And distance or time has nothing to do with it. Crossing the line of a marathon if it is one where you trained extremely hard for, or your first 5K, finally you managed to complete and succeed at couch to 5K, both events face same level of importance and deserve a thumbs up.
Often, especially on a exhausting run…. you barely have the energy to lift our arms in celebration, much less do anything more energetic. Weeks of training, the relief, “made it”. Did it, yes it’s a relief.
Whilst some are crossing the line slowly looking weary…. doesn’t mean it is not a special moment. I am sure in most of the brains crossing that finish line is an extremely emotional experience. Hopefully a positive one, although I have had my fair share of disappointing finish line crossings.
Comrades, where I trained for a 9 hour finish, and didn’t reach it. Talk about disappointment. I couldn’t hide the fact that this is not what I trained for. Definitely not. But actually it was exactly crossing that finish line, Durban Moses Mabhida Stadium. I entered the stadium, and believe it or not, from afar, I managed to spot my eldest daughter. But I was over an hour behind my bragged about arrival time. Plus seeing that my watch … a neat GPS watch, I bought it especially for this race… well I hadn’t charged it, so it gave up on me basically at the start of the race… anyway, I saw her, and I pointed to het… see my watch… my time… I was so annoyed. Crossed the line and that exact moment is a blur.
I honestly only remember finishing the run, and going straight to the showers.
And you know what, I actually got two medals that day. One was the finisher medal and the other the back to back, seeing that….. one up and one down run.
What a special moment… getting a back to back medal. Shouldn’t I have been savoring every second? Every moment? Those last meters in the stadium, who would have known that a pandemic would mean my next finish would be a long time off in the distance.When the gun fires you must concentrate for every second on the way to that finish line. You should know exactly how long it will take you to and think about every step of the race you are about to run.
The finish line is not the finish line, it becomes the starting line of your next race.
So the next time you are in your race, goal or project - focus on it, see it through and run through your finish line.
My name is Heiko, thanks for listening, God Bless you and remember, TAKE it EASYYYY
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
You know this, you need to make space, space and room for new thoughts,
Ideas, new practice methods, new running exercises, new stretching routine, new routine, new fartlek training.
Let us narrow it down. What will this practice this EMR (Effective Mental rehearsal) do?
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Learn a new training skill
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Strengthen your focus
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Be more effective.
You are the only one that can determine what goes on inside your mind. Or what you let in. How and what you think about events. That’s why today we are going to fill it with some helpful and useful things… but first the intro…We have had the ER topic in the show, yes? Where we discuss your desire to become better, stronger or run longer. Today we talk about not ER but EMR. But first let me ask you…
How do you think of your run? I can guarantee that your and my, and a pro runners’ thoughts towards a run is different. And that along with some other factors makes the difference, a difference in exertion, in dedication, in attitude, in mental preparation… all this that leads to a much better performance.
…and no you don’t need to be a pro runner or athlete to access these methods. You need to have some faith in your own ability, and of course do. Do what use that faith… see life is lived forwards unraveling itself in the rearview mirror. But if you head in the right direction, there won’t be surprises in the mirror.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Understanding that emotions are contagious
Strong emotions can be contagious and ‘infect’ those around us… If you come back from a bad training session, and your family bears the brunt of it… watch out. Change that attitude quickly.
And if you run in a club environment, it’s important where possible to surround ourselves with positive, like-minded people.
Because if you are a lone wolf, #mom85doingitalone and everything you do is measured by your own expectations and starts to feel not good enough…. You get into a negative thinking spiral. Negativity breeds negativity and anxiety breeds panic, both are unhelpful and can affect our behaviour and actions. The current pandemic shows this is more than just theory and you may have noticed how your mood, or opinions can influence others.
This is of upmost importance that you as a runner display reassurance in your uncertain times. When you are calm, and stress is at bay, you will generally make wiser more considered decisions. This goes for a non-sporting environment as well.
Clinical Psychologist say; “Feeling happy or sad heavily influences our thoughts and this can impact judgement and behaviour. Of course, for some of us, emotions are easier to regulate than others and this is okay.”
“Identifying your emotional triggers and understanding the underlying cause, can help you gauge why it provokes a strong reaction in you.”
“Being aware of environmental triggers like work stress or being toobusy as well as physical triggers like not getting enough sleep and poor diet is helpful or poor results.”SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Training PACE || Setting the PACE
How can pacing help you to become more successful in what you are trying to do? Simple. Holding the pace, ensures you will be able to adjust mid race and still ensure a good finish time in relation to what might have happened. A stumble, a fall hope not, or a too fast start. Now what happens as you are stuck behind a slower bunch of runners, not where you want to be… well… that’s the moment you concentrate, find out what your pace is, get composed and then take a or take the correct decision.
- Strength of Mind and your willpower. Once you have the self belief you can get started but what keeps you going? Something must motivate you to continue even through those moments that seem impossible. Willpower will help you to stay focused and not give in even when you begin to question what you are doing. Others are overtaking you left and right… stick to your pace
- There is another quality closely connected with will power and it makes a huge difference between success and failure. The ability to manage yourself and keep yourself on the right path despite setbacks or doubts. The ability to stay on track involves self discipline.
- The correct attitude is very helpful. You need to be positive and open minded. Being negative or easily put off can spell disaster. Your mindset can make or break you. It seems that being positive enables the brain to be more creative and seek solutions whereas negativity just closes your mind to opportunity and makes sure that all you can see is failure.
- Positive self-concept ,which is directly related to the amount of self belief a person has, helps gymnasts and sportsmen/ women improve their performance and this is a long-lasting effect. This article, published in the Journal of Sports Sciences, shows this very well.
Means what exactly Heiko. Glad you asked… here goes. Set aside one session a week to focus on running by feel.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Ah before I start, one of the most inspiring authors that I have enjoyed and reread so often in my life Norman Vincent Peale… and one quote… that will set the trend for today. He never thought a podcaster will use this in his show for running… Ha. “The secret of a better and more successful life is to cast out those old, dead, unhealthy thoughts. Substitute for them new vital, dynamic faith thoughts. You can depend upon it—an inflow of new thought will remake you and your life.”
It is widely accepted that aerobic exercise and meditation training are extremely useful behavioral therapies for over anxious runners’. and also…. remediating clinical symptoms of depression.
The effects of this study and I will include the link in the show notes…., that by the nearly 40% reduction in depressive symptoms after only 8 weeks of training.
Not only did the group in the study report significant reductions in depressive symptoms. Participants also exhibited a significant decrease in self-reported ruminative thoughts, which typically involve repetitive thinking about own worst case memories and negatively stored content from the past.
Starting a meditation practice for the first time can be challenging. Most people think of meditation as having to take place while you're seated, with your eyes closed, which has the potential to be reallyboring even if you're trying your darnedest to quiet your mind. Many people find that physical movement, and running in particular can naturally have meditative qualities; the repetitive motion and distinct focus can make it easier for you to filter out distracting thoughts. So, why not do both at once? Running meditations can help you double up on self-care.
If sitting meditation is more annoying than stretching for you, you’re not alone; a sitting practice is great, but it’s not for everyone. Lots of folks meditate via other means, and many runners, for instance, report the profoundly calming and mind-clearing effects of their daily trek outside. So merging the two practices can work really well.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
How are you using these 22 days remaining before the start of Comrades 2022? What are you doing to ensure it will be your best race yet? You have put in the miles, time to slow down, to taper and get that winning mentality in place.
Today I want to introduce myself and this podcast where we talk about developing
--> self-confidence,
--> self-awareness,
--> self-worth helping you develop a better mindset and attitude towards your running.
This podcast is dedicated to you, the middle of the pack runner, the runner who has a life, obligations, a work or a job a family many other things to do, but somehow you still manage to find time to go after your best time. The show is aimed at mental techniques for runners. We don't talk about the best choose, or the best gear, we only focus on how to develop the mind. The show is in its third season, with the ever-growing audience, it is at three and is made for yo.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Follow this advice and you will join that group of runners that excel, that improve and grow and therefore remain loyal to their sport.
Which will maybe lead you to questions like:
è Is running under 4 hours a good time? By the way: anything under 4 hours could be considered a good marathon time, putting you in the top 43% of runners.
But is that relevant to you? Being in the top 43%?
Or if you are a fast runner under a 2:50 Time. Excellent time by the way. That puts you in the top 50 of any major running event.
Another option is, that its your first time to run the distance or the first time after many years. Perhaps you ran a marathon year back, and now for some or other reason you feel ready to go at it again. You are brave enough to face those months of training.
How do you know what is a realistic time for 26.2 miles if you’ve never run this far before?
Or even if you have run numerous marathons, perhaps as a middle-aged runner you are not only getting older (with the glory days well gone), but you simply don’t have the time to train like you did in the past.
If you don’t believe in yourself, and in your abilities, if you allow yourself to criticises your work to bring you down and cause you to give up on your dream, hey and soke people don’t even dare to dream.. different topic all together… you may just lose your spark and settle for much less than you deserve. If you can somehow muster up the courage and strength to persist, to chase your dreams and to keep believing in yourself, though, the outcome could be entirely different!
Proverbs 29:18 “Where there is no vision, the people are unrestrained, But happy is he who keeps the law.”
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
You know the feeling: One day, you decide to run at exactly 6 a.m. every morning and before you know it, you’re admonishing yourself because you missed your regularly-scheduled morning run. Congratulations. You’ve become a willing participant in a routine that has some of the best and worst benefits a runner can experience.
Habits, notes Dr. Bernard J. Luskin, writing for “Psychology Today,” put the mind into a continual loop that becomes instilled in our brains. The acquisition of habits is so subtle, most people don’t even realise they’re taking hold because routine is comforting, predictable and reassuring.
Even the process of acquiring the habit is predictable: It starts as a cue (I will run each day at the same time), becomes routine (you don’t think twice about changing the time slot) and delivers a reward (look how awesome I am keeping to my schedule!). You’re hooked. Welcome to the club!
- help to build strong bones, as it is a weight bearing exercise.
- strengthen muscles.
- improve cardiovascular fitness.
- burn plenty of kilojoules.
- help maintain a healthy weight.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Are you running as often as long as far as you would like to? Are you able to look back at a great running year? If you look back does you run history inspire you? Today's show is aimed to do exactly that.
SHOWNOTES:
What does this mean for your running? Here some useful links. Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Today’s show is all about helping you to get started, to stop procrastinating, to overcome excuses and to really start on your journey of becoming a runner. Even the process of acquiring the habit is predictable: It starts as a cue (I will run each day at the same time), becomes routine (you don’t think twice about changing the time slot) and delivers a reward (look how awesome I am keeping to my schedule!). You’re hooked. Welcome to the club!
- help to build strong bones, as it is a weight bearing exercise.
- strengthen muscles.
- improve cardiovascular fitness.
- burn plenty of kilojoules.
- help maintain a healthy weight.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
-
Embrace your fixed mindset. Every runner has some aspects of a fixed mindset. Admit that you do as well, but don’t accept that you must live with its results.
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Notice your fixed mindset triggers. It may be before a big race. It may be when you’re working out with other, faster runners. Whatever the trigger, learn when they occur and prepare to observe them in action.
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Give your fixed mindset a name. Personalizing these mindsets makes them easier to accept so you can begin the road to moving to a growth mindset.
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Take your fixed mindset persona on the journey with you. Now, when your fixed mindset persona shows up before a big race, you can address it and tell it you will not let it affect your performance. Teach the persona about the new growth mindset practices you’ve learned so it can change right along with you.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
ROMANS 12:9
“Love should be shown without pretending. Hate evil, and hold on to what is good.”
How to get a wholesome sleep? I know we all had a night where we didn’t sleep well. That can happen, shouldn’t but it can. You know where you tossed and turned, couldn’t find rest. Hey and look I stay in hotels a lot, so those of you that have a light sleep or are not at home in unfamiliar enviroments, I understand this might be more difficult for you. But stick with me, what have you got to loose Cultivate that optimistic and curious mindset and join us for this episode.
We humans, we are creatures of habits. And these habits the work if we perform them on a regular basis. Repetition manifests these processes. Create from inside out. It starts in your brain. All thought all intensive thoughts …
Many people set a alarm to wake up. To get to work on time. Means sometimes they get 6 or 8 or on weekends 10 hours of sleep. But Monday moring you feel like uuuugh.
Conditioning of your body is lacking. Might even be better to regularly sleep 6 hours rather than once 8 then 5 then 10. The secret is in consistency.
SHOWNOTES:
What does this mean for your running? Here some useful links. Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
You need to go forward, you need to reflect in the past and ensure that you have some great memories. You need to access them and use them for positive projections about your future runs.
By the way if you are a new time listener, welcome to this show. Who is it for? What is about? Why should you be listening in the first place? What’s your benefit? Let me explain. It’s a show for you: the runner. If you want to become a better a stronger and most of all a smarter runner, then this is for you.
Quick & informative, advice you can understand easily and use in your daily running life. And no this is not a quick fix, nope its rather a long-term approach to helping you develop a stronger mindset, find your intrinsic motivation and build it.You are never too good to get better.
Do every run you do, with purpose.
Mile by mile becomes a lot of miles... But signing up to a half marathon or a 10K any race really, is a commitment, and a big one at that. You're making yourself a promise to meet a significant fitness goal. And, when you're regularly tracking those miles, your fitness will drastically increase.
There's no perfect training plan, so just pick one and stick to it.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
If you find this topic interesting, and would like to have something more in hand… there are many books on this topic. And in my experience, listen I have been deep diving nto this topic since years aback. Did a lot of training and had to read these excellent but difficult to understand books. Maybe its just me, but the references to all the studies done, the comparing of various studies, it distracts me from finding answers to the question I have as there never seems to be a fluid reading taking place.
That is why I have a choice for you. Basically two quick and easy two read books, that will give you hand on tools to become mentally better runner. Means practical hands-on advice that you can go out and do. That will have a major effect and improvement on your running.
Now I said two because, well the one is called Brain Training for runners’. Here please note, in the amazon search bar, be sure to enter my name as well as the title. If you enter brain training for runners’, you will be presented with a undoubtedly great book, that goes way into details, so much it is over 600 pages. And I doubt you are going to read it all. So Heiko Stribl, Brain training for runners. For those processes to get into a different state of mind as a runner. Buy it as a paperback, you will be glad you did.
Then the second one, this I recommend if you are struggling with one of two things. If you want to go for your personal run streak, but somehow seem to fail equal amounts you start, or if you want to overcome those excuses to go for a run. If you really want to become that “no excuses “ runner. Hey choice is yours, you can keep on following those runners in admiration from strava, and Instagram, and give them likes and words of encouragement. But you know what. They, those runners which you admire, they don’t need you encouragement. They already have it figured out. They are doing it. Whether you double tap or leave a smiling emoji along with power fist, doesn’t affect their run performance at all. Trust me on this one, I know what I am talking about here. IT doesn’t matter to me whether you think my running is crays, too much, might get injured – too many miles. Hey, If you want that mindset of no excuses this book if for you, Catchy title too, so its not for everyone 365days of running. Your guide to a 365day run streak.
Who wouldn’t want that. A one full year of running to look back to. Can you imagine how you will feel if you have that under your belt? I mean seriously what’s going to stop you now? What’s going to seem impossible if you have managed to build a routine, maintained that level of discipline, and overcame many excuses, reasons, NOT to run.SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Why do we give up? Others don’t? Why do we persist, or not? What makes us stand firm? It starts in childhood. Right there… But before we get started, and perhaps dragged back into our childhood……Referring to a coach that really knew how to reach and excel the athletes to do their best…
“He didn’t ask for mistake-free games. He didn’t demand that his players never lose. He asked for full preparation and full effort from them. “Did I win? Did I lose? Those are the wrong questions. The correct question is: Did I make my best effort?” If so, he says, “You may be outscored but you will never lose.”
― Carol Dweck, Mindset: The New Psychology of Success
This type of praise, she believed, causes people to develop what is known as a fixed mindset. People with this mindset believe that personal characteristics are simply inborn and unchanging. They think that people are either smart or dumb, pretty or ugly, athletic or non-athletic, and so on.
Did you ever think something along those lines?
Of course, you did. Perhaps not because you where the last to be picked by five a side. But there have been events in our childhood that made us believe something weak, or belittling ourselves. And this unfortunately stays with us, even if it is not obvious today in adult life.
Runners, with a fixed mindset believe individual traits cannot change, no matter how much effort you put in, and are more likely to:
- Believe intelligence and talent are static.
- Avoid challenges to avoid failure.
- Ignore feedback from others.
- Feel threatened by the success of others.
- Hide flaws so as not to be judged by others.
Just recall THAT friend who likes to talk about THAT race he couldn’t finish, that marathon where the man with the hammer came and spoilt it for her.
And now, they are stuck. Still right there. Mentally.S
HOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
In running as in life, there is Time & Place for everything. For great times, and not so great time. Like with the season, or any resource, it goes through a process. How does motivation fit into this? Is this perhaps the best excuse to not being motivated? It’s the season. Motivation comes and goes? Hey we have a very interesting topic and show coming up, but first the intro.
Running motivation, staying motivated, keeping that motivation level up….What sounds so logic and makes so much sense, all depends on your state of mind. If you are cool calm collect, hey it is so obvious and you can relate to this. It is all a process and there are ups and downs.
But what happens when we get worked up, caught maybe in the dealings of daily life. Work, running errands, and next this plan, the training is not happening like it should.
Or, perhaps for some of you…. Diving into the mainstream of social media, and suddenly all other runners seem to be doing far more miles than you. Have much faster times than you, and it seems like they have much more time than you ever will have for your running.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Today we talk about EXPECTATIONS. You know that thought, that idea you had of what will happen once you cross the finish line and get that finish time, the medal, the t-shirt, hey all the thoughts that made you start in the first place.
Yes, Heiko is my name. Thank you for joining me today and of course you have some expectations.. we all do. Every day. Expectations of how the day at work goes, expectations of how the day at home goes…. Even expectations of this show don’t you? I don’t know about the rest of your day, but I do know that techniques I talk about on this show will help you develop a even stronger mindset, a attitude that gets you through the tough times. When training is the last thin g on your mind. You know those days where running is like the last thing you ever want to do. Or those days where you are still recovering from a setback, a DNF, or a injury.
Did that DNF perhgaps lead to negative feelings, such as failure, guilt, disappointment, resentment, frustration, and sadness. These types of negative feelings… they need to be avoided.
At the end of the day, its attitude that matters and defines you as a runner. To be unwavering, to be dedicted to your running. To be resolute….
See, these thought patterns they are connected. Very much so, they effect each other, and of course, seeing that this is all going on in your brain… effect the way you approach your running. An expectation is a prediction or a statement of preference about something in the future. An attitude is our current feelings about a thing. And the current state determines where you will end up. The thoughts you think now, the words you say, the things you actually do determine where you will end up. Expectations are what we think will happen, while reality is what actually transpires. While we hope these two will match up, they often don't. This disparity of expectations vs. reality can often lead to feelings of discontentment and unhappiness.
Some of you might be obsessed with a certain time. You “have to” just in order to avoid disappointment, perhaps so you don’t feel like a fraud. Usually what happens is, that either THAT specific run time is met, but the fall that comes thereafter is steep. Means the running thereafter isn’t the same anymore. Enthusiasm and motivation are usually then at a all time low. For some, this is where you become the “used to be a runner”. Ouch!SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
This is part 2 of the Charity run, 12 Crazy days.
This is a two-part podcast. Means this is part one of a charity event from 2015.
When you reach a point where you say not "someone" or "somebody" should do something about this, but you realise "you"... you, are that person who is actually going to do something. And then you risk exposure. You commit, you talk about your plans, your ambition, to help. How do you plan a charity run. How do you go about it?
Join this episode to hear about raising money for a refugee camp in Jordan. Zaatri, the fourth largest city in Jordan. How are running 12 crazy days a marathon every consecutive day in a different country help not only raise awareness but hopefully also have a effect on the plight of the people who are homeless and their children spending weeks months and years in a refugee camp.
A big thanks to Mutasim Al-Hadithi, who not only requested me to raise money for those refugees, but also for Dennis Brandt, who is stuck with me through good times and bad times of those 12 crazy days, to my friends my family and of course to all those who donated in support of the cause "save the children".
Thanks to Natasha and Emma who set it all up, thank you to Daniel Paasch at IPE and d-c-fix for their huge support.
SHOWNOTES:
What does this mean for your running? Here some useful links. Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
This is a two-part podcast. Means this is part one of a charity event from 2015.
When you reach a point where you say not "someone" or "somebody" should do something about this, but you realise "you"... you, are that person who is actually going to do something. And then you risk exposure. You commit, you talk about your plans, your ambition, to help. How do you plan a charity run. How do you go about it?
Join this episode to hear about raising money for a refugee camp in Jordan. Zaatri, the fourth largest city in Jordan. How are running 12 crazy days a marathon every consecutive day in a different country help not only raise awareness but hopefully also have a effect on the plight of the people who are homeless and their children spending weeks months and years in a refugee camp.
A big thanks to Mutasim Al-Hadithi, who not only requested me to raise money for those refugees, but also for Dennis Brandt, who is stuck with me through good times and bad times of those 12 crazy days, to my friends my family and of course to all those who donated in support of the cause "save the children".
Thanks to Natasha and Emma who set it all up, thank you to Daniel Paasch at IPE and d-c-fix for their huge support.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Running has to do with... patience... and achieving something you cannot YET do.
A "not yet" situation. How and what you think during the NOT YET situation is vital.
Have you ever said or thought any the following?
⦁ ‘This is impossible. Its too far.’
⦁ ‘My fitness level isn’t there cant do it.’
⦁ ‘Not working for me. I’ve tried everything!’
⦁ ‘Trying out ideas in this apodcast is a waste of time.’
If you have talked to yourself or others like that, definitely you have given in to a fixed mindset.
Studys have shown some of the participants fixed vs. growth mindset responded in a drastically different wayto challenges. Some saw the problem as a direct challenge to their intelligence bit more of a ego thing I guess. Which if there is no social support can lead to a desire to cheat the next time they were faced with a difficult problem during the race rather than facing failure and possible ridicule.
There have been many other studies studies and brain activity analysis, that conclude some people seem to have been programmed with a growth mindset.SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
When you run, what do you look like? Do you look like a pro? Or depending on the days form you might look like a very tired marathon runner on the last kilometer, but actually you just started your 3K run.
Without knowing you, I suppose you have a pair of fancy shoes, I surely hope you do. You have more or less matching running gear or perfect perfect matching running gear all from the same brand or you might be one of those mix-and-match types shoes from one manufacturer socks from another you might be a water bottle carrying runner or someone who prefers to have both hands free.
Or maybe you are the runner who always has his phone with him. No matter if it’s a long run a short run rainy hot sweaty palms you need to have that phone close by.
Oh you’re one of those who runs with wooden socks, no watch no phone just running for the fun of it.
Empathy gets us though the door. Competency reliability and integrity that keeps you there.
Thanks for listening, my name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Good, now, back to the learning effect. You the runner, weeks training, have a goal, crossing the 10K line at 40 Minutes. Or that marathon in 3:15. Hey or it might be that 5K in under 19 minutes if your previous personal best is a 22, 24 minute then… that is a 16 week challenge right there. And I am sure you ill agree with me, any additional mental help, ability to improve your focus will be helpful.
And as we remember from school the learning effect which you will agree is VITAL to make get immediate feedback to make progress. So tell me what are you doing to ensure you learn? How do you get the feedback?Your 365 Day Run Streak Paperback or just my name. Heiko Stribl. And what you will find is your step-by-step guide to completing a one year run challenge.
From the word go,
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How to get going
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How to learn from your own experiences
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How to create your running success moments
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Reflect and appreciate what you are proud of
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Create your plan
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And set your priorities.
Do not copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.
-Romans 12:2
Thanks for listening, my name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Ah no, its not a “life hack” or a “get fast quick scheme”… if you go back and listen to some of the previous episode, suppose you are a new listener, what you will find is someone (me) with a passion for running, who has not only been an active runner for over 35 years, but also you know I wanted to understand why some runners can easily go a certain distance that others cannot even think about… cannot wrap their heads around. And then I had the privilege of working with many top trainers, and having trained runners be it in the states, or in Europe understood.. hey the main area of improvement is not where the focus is being placed on.
Where focus goes energy flows. And the marketing machine out there… they get our focus. The apparel manufacturer, they know how to highlight a problem and let you come up with the obvious conclusion that THEIR product is the solution.
And so many runners, have the smart watch, the app, the special shirt, the shoes… but het you know what… the times the distances… most of us are running far beyond our potential.
- The Event Level
The event level is the level at which we ordinarily see the world — for example, you deceide to stick to the 3:00 hour pacer at the start of the marathon, this is something you trained for… but…. Right into the first couple of km’s of the race… you feel this pace is way too hard. Ever had that? While this issue can be corrected with straightforward action, the iceberg model pushes us not to jump into a solution. We need to get more facts.. so steps 2…
- The Pattern Level
When we look just underneath the event level, we often see patterns. Comparing the events over the next few KM’s ime we may see that we are actually on pace. This is something we trained for.
Whats the pattern here….
- The Structure Level
Underneath the patterns level lies the structure level. At the point when we ask, “What is causing the problem we are observing?” the appropriate response is normally some sort of structure. For example, Let’s analyse and see what’s up? Did we hydrate enough, energy level?
- The Mental Model Level
Mental models are visual representation in our minds, convictions, ethics, desires and qualities that enable structures to keep working as they seem to be.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
More. That’s what today is all about. More… much more. But hang on isn’t that contrary to popular belief? Isn’t less better than more? I mean are there not studies proving less is better? What’s up with running more?
Let’s get some clarity. Strava.. 21.5 million uploads to the platform each week
On average, the average distance per run is 6.3km or 6.6km for male runners and 5.5km for female runners.
he average run globally was 38 minutes and 48 seconds.
In the US, the average runner heads out for a run of 3.7 miles, which lasts an average of 35 minutes and 29 seconds.
That’s not a lot. If you are a healthy fit individual. Its like a short alk in a shopping mall. You can cover that distance walking in your home. Definitely there is space to do more. Doing more, will lead to running further, will lead to different training being required and that’s when you are expanding your boundaries. That’s when you are making new experiences. When you are moving forward as a runner.
Now of course there could be that thought in your head. I once heard you shouldn’t run too much. Or “there once was a study that said” … things like that. Well if you base your current state on external factors, you wont find joy. Ho about ignoring that, and trying, doing, experiencing before finding reasons why something doesn’t work.And let us not grow weary of doing good, for in due season we will reap, if we do not give up."
Thanks for listening, my name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Yes H-E-I-K-O is my name, and developing runners’ attitudes, changing of mindsets, to make you become the best runner you can be. Basically doing all that what doesn’t come to mind. Because the mind, the runners mind is full of the next best thing. The shoes, the gear, the nutrition… whilst actually many struggle to get out running on a regular basis, or fail to train at a correct level. Some swear by the health benefits and mood-lifting effect, others never ever have experienced something even remotely similar, or some are afraid of joint problems or getting ill from the cold.
With correct training I mean a planned series of events that will ensure that you grow in your endurance training.
But you now what… what you will need for those longer runs. Faith. Faith in your ability to finish. Faith that you can complete that distance. Faith that you will overcome those hard patches, that hill you forgot about, that freak weather change, that pain that came out of no where. That faith, you will develop with every run.
Great verse here from the letter of Timothy:
I have fought the good fight, I have finished the race, I have kept the faith.
Thanks for listening, my name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Having a long-term approach, you will be able to build mileage safely over time to improve your running. And this is where most runners have heard of the 10% rule. That rule that a couple of years back was considered THE rule to increase the mileage.
It takes some simple mathematics: You take the mileage you ran the previous week, and increase it by 10% of that amount. But hey, you know this already… sticking to a rule, a fixed one at that often means you are doing something that might not be suiting you.
So this means you need to know what you are currently running. What mileage is your average. And here is the thing…..
Some runners’ have tried and tested usually unsuccessfully, to increase the distance on every run.
So if you currently run a 5K, just make it a 7K.
I mean makes sense doesn’t it.
Actually it doesn’t, as it’s not the 10% rule. Don’t ignre the maths. I hear this every bow and then. %k would be increasing to a 5.5. Not a 7 because I felt good.
Ok, means.
DON’T INCREASE THE DISTANCE OF EVERY RUN
Maybe it’s a good way to start improving your long run’s. See that’s where you have time set aside, and usually you go for your long run with some kind of a plan.
Let me guess your long run might be there where you have most free time available. The correct step would be to go from 7KMs and increase to 7.7 KM’s. That would be more or less the 10% rule.
BUT I WANT TO SHARE SOMETHING WITH YOU…Proverbs 24:10
If you faint in the day of adversity, your strength is small.
Thanks for listening, my name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Stop, Pause explore your own thoughts….. todays topic
Yes H-E-I-K-O is my name. Who are we what are we all about?
Simple: helping you become a better runner. Mentally a stronger runner.
Why mentally? Well, because the compression socks, they are cool… but don’t improve your run performance. Those runner sunglasses, I love that Facebook ad for a certain brand… it has like 5 essential features that are absolutely VITAL for a runner.
After reading that ad, or even just scrolling past it, it makes you realize YOU NEED it. Didn’t know it existed 5 minutes ago.. but now I need it to get my automatically qualifier for BOSTON, BERLIN and most probably I will make the Olympic team too.
LOL.
If you are new to the show. We don’t talk about the latest shoes, the 5 best strength exercises, nor the secret every runner should know. Nope. It is all about your head space. Clearing it up. Developing focus, which will lead to more effective training. Which will improve your run performance.
Advanced Endurance Coaching, we have a set of courses that are available for runners that want to learn mental techniques. How to cope with those nerves just before the race? How to refocus when at KM 15 you are ready to give up. Or how to get out of procrastination, or a training slump (that’s been going on for too long) and become a regular runner.
It is all available hypnorun.com a registered brand RESET, based on cognitive behavior tools from hypnosis nlp all adapted for runners. for listening, my name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Motivation makes things happen.
You know this…When it comes to getting results, it takes motivation and ability.
But where to find this motivation? And what if your ability isn’t improving?
I don’t even look like I’m motivated all the time, but I am
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diligent about installing key points
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run habits that matter to me most.
You see, I don’t have to muster up the motivation to get up at 5 AM every morning, because it’s a habit.
I don’t have to motivate myself to focus on running every day, because it’s a habit.
I don’t have to get motivated to get changed, put on the running gear, head outside, because it’s a habit.
I don’t have to motivate myself to do something that I have thought long and hard about that I’ve become habituated to in my life, because habits are things we do regularly and automatically with little or no conscious thought or effort.
Thanks for listening, my name is Heiko, God bless you and remember… take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Two young fish are swimming along when they happen to meet an older fish swimming the other way. The older fish nods and says, “Good morning boys. How’s the water?” The two young fish smile, nod, and continue on their way. As they glide through the water in silence, eventually, one of them turns around to the other and says, “What the hell is water?”
The point of this parable — first told by David Foster Wallace — is that the most obvious and important realities are often the most difficult to see.
This is true for many aspects of our lives. Some of our experiences are so automated, so basic, that we’re not always aware of them.
For example, when I ask a skeptical runner, about the nature/ mood of their inner voice, they will often replythat they don’t have an inner voice. Then I ask, “who just told you that?”
Because its obvious, we all have an inner voice, but sometimes it’s so omnipresent that it’s difficult to see — like two little fish swimming around the ocean looking for water.
The quality of our thinking and how we relate to running is proportional to the models at our disposal. Why? Because the more models you have, the more likely you are to use the right ones to help you to see reality.
Cultivating a broad base of mental models is therefore critical if you want to make better decisions and think more effectively.
However, most people don’t have a broad base of mental models. Instead, they take the one or two models they do have and look for problems to stick them into.
This is best explained by the old adage, “To the man with a hammer, everything looks like a nail.”Whether it’s at work, in a relationship, or training clients, remembering that the map is not the territory is a skill that brings greater awareness to your interactions. It leads you to being more mindful of other’s experience and allows greater tailoring of your expertise.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Eventually, these experiences can play into feelings of low self-worth and failure, which some people may try to manage by “doubling down” on things like sensation-seeking and avoiding challenges.
you can self-identify the problems of Peter Pan syndrome, the following tips can be handy:
- Frame a plan for future and select a run distance of your choice. Strive hard to excel in that domain.
- Identify what you like most about running and concentrate your struggle around it with creative zeal. Try to work out a goal congruency between challenging and achievement.
- Take responsibilities. Figure where you are and where you want to go.
- Work hard. Without that, you cannot get far in life. Nothing is made for you as your birthright. You have to earn it with hard work.
- Running a new distance… is not always fair. Your struggle may go futile. Don’t start a hue and cry. Prepare for a repeat battle, this is maturity.
- Organize events like a domestic ceremony, fixing an appointment with a friend to go running/. Commit to the local park run. Accept a Thursday hill challenge, these things… They help you become mentally adult and bring out the decision maker in you.
Making excuses is not new. People even made excuses in Bible days. In Luke 9: 57-62, Jesus deals with some men who make excuses for why they can't follow Him. ... He said to him, “No man who starts to plow and then looks back is fit for the kingdom of God.”
If you know of someone who needs to hear this, send it and share it.
Thank you for your time, thanks for listening. God bless you and:
Remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Whether you’re an elite or beginner runner, having feelings of self doubt at some point is inevitable. Putting in work every day starts to feel impossible when the goal is far off or you’re facing a plateau.
Striving towards a lofty goal is admirable. It’s exciting and motivating, sure. But what about those times when progress slows, we have a bad run, or keeping up with training feels too challenging? These struggles open the door for self doubt in our running abilities.
I am reaching that point in my marathon training where something that I do or something that happens could directly affect me on race day. Illness, injury, skipping a stretch, missing a run, and so many other things can go wrong. It’s easy to let the overwhelming nature of the “what ifs” get in my head and allow self doubt to take over while running.
I am a firm believer that everybody is capable of accomplishing their dreams. We have the power to control what our lives become. Setting your sights on a lofty goal, running or otherwise, is incredibly exciting. So why is it that so many give up halfway or fail to reach their goals?
They let self doubt in.
We each have many skills, talents, hobbies and interests that make us unique. We’ve discovered passions and experienced rejections, and throughout our journey we are blessed with the ability to change our circumstances. And in the darkest moments where we feel stuck and see no way out, we always have the power to change our mindset.
God wants us to comfort us in times of need. If you are feeling overwhelmed and anxious, the Bible can lift your spirits and give you a fresh start!
"Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go." Joshua 1:9Thank you for your time, thanks for listening. God bless you and:
Remember, take it easy.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Motivational Posts. Why do they get on my nerves? Why do the constant short messages provoke me? Lead to irritation. No pain, no gain. Really. Seriously. OR take the stumbling blocks life throws at you and build a road.Why do I cringe if I hear or read a low level motivational quote?
No matter how often you fall down, GET up and try again.
Great how original.
If you dream it, you can do it.
And the way how to get there? The steps. The plan to change stumbling blocks into a path.
The step by step instruction?
So these points are the WHAT, that’s simple. What about the HOW. Seems that’s always missing.
The results of where you are today, are all a sum of the decisions you have taken in the past, the plan you made or didn’t make, and the steps you undertook to ensure you stay on track.
Your current position based on your past experiences, your current situation and your future hopes and dreams.
Seriously. But hey, shouldn’t I be all for it. Seeing that this is supposed to be a motivational podcast as well?That’s why from now on the words, you are the sum of your thoughts… makes new sense now. Life's happiness, Aurelius said, "depends upon the quality of your thoughts.” The crux of his philosophy is the notion that while we cannot control what happens to us, we can control our reactions to the events of our lives -- and this gives us immense strength and freedom.
James 1:22
But be doers of the word, and not hearers only, deceiving yourselves.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Zeigarnik Effect
- The Zeigarnik effect states that people tend to remember unfinished or incomplete tasks better than completed tasks.
- The effect was first observed by Russian psychologist Bluma Zeigarnik, who noticed that waiters in a café could recall the orders they had not yet delivered better than those they had distributed.
- Much research supports the Zeigarnik effect, but it can also be undermined by things like the timing of task interruption, one’s motivation to engage in a task, and how difficult one believes a task is.
- Knowledge of the Zeigarnik effect can help overcome procrastination, improve study habits, and promote mental health.
Huh, the Zeigarnik effect? You might be wondering what that is. And what does it have to do with the study on performance indicators and personality traits sofar? In order to answer these questions, we have to take a trip back in time. It isthe mid-twentieth century. Near Berlin University, a large group of university staffdecides to have dinner in a local restaurant. Among them are the legendary professor Kurt Lewin, founder of Positive Psychology, and a doctoral student of his called Bluma Zeigarnik. A holiday that would go down in history as the moment when a new scientific phenomenon “emerged” that would later be known as the Zeigarnik effect. The story led to a theory that explained why some soccer players become legends, why some scientists become geniuses.Their secret? The Zeigarnik effect!
Improving running Habits
The Zeigarnik effect can also be useful for runners who are preparing for a special race event. The effect tells us that breaking up run sessions can actually improve muscle recall. So instead of focusing on one special training plan, breaks should be scheduled in which the runners focus on something else. What part really makes you struggle is it the hills? The fartlek training? This will cause intrusive thoughts about the information that must be remembered that will enable the runner to rehearse and consolidate it, leading to better recall when you test yourself or go for the run event.
For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Let me summarize the benefits right now:
1 A memory can become a legacy. Who knows you might be the next Dean Karnasez or Forest Gump. Ok, scratch that with Forest Gump, but you might be THAT runner one day the whole town knows, respects.
2 A 365 day run streak will ensure you have appreciated the basics. Running every day. How blessed are you to have such a body.
3 The struggle of not wanting to, but then going out… it’s a sweet victory every time. Guarantee you will never ever regret having gone outside.
4 That feeling of accomplishment. You did it. 3t65 days every ingle day. You showed up.
5 It is a priceless memory. What thing item you bought on amazon gives you that feeling? Honestly tell me.. nothing will.
6 No one can take that memory from you are creating a success streak.
7 Another point I promise. No two runs are the same, correct? So you are creating uniqueness every single day.
8 These runs, they tend to lead to some or other story. Which makes you someone interesting. You have something to tell. Whilst others perhaps revel in their powerful excuses based “why I simply don’t have the time”- monolog, you have a “I did it-story”.
9 You don’t need cash. Not a cent. You can be as flat broke as a church mouse. All credit cards maxed out. Even the car doesn’t have fuel in the tank, you might be eating macaroni and cheese 4 days till the next paycheck… but, you can still run. Only people like me who have been broke know how to savor this memory. LOL.
10 A bad memory, that can be changed into a valuable lesson.
11 This challenge will help to define who you really are.
That’s why allow me to encourage you. Be brave, set a big goal, one you will be proud of. Doesn’t matter what shape you are currently in; the time will never be right.
Go for your 365-day run streak. Yup, I know what I just said. That means running every single day for a full year.
See it is easier than you might think. If currently you are used to those off-days because of a high mileage, don’t think this a reason where it cannot be done.SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
This is it… the year is over and done... dusted… throw the calendar away… nothing you can do anymore… Question is despite of where you currently are, in terms of your fitness, your run performance… how brave are you going to be planning 2022?
Here we talk about
-
developing a strong and helpful attitude
-
building mental stamina
-
your goal setting
-
your tenacity
Those and few others, are the ingredients to become a better runner.
Of course the big marketing budgets of various sports manufacturer’s will convince you otherwise. Or try to convince you otherwise.
It’s the shoes, or the compression socks, it’s the watch… all though deep down you know what it is.
Hey, it’s not the training plan either. Hundreds, thousands, millions of training plans out there. Based on some or other philosophy.
But you know what…. Here we talk about the real heart of the matter. No messing about. You know this. If you don’t have a system in place. A process. On how to overcome low moments. How to overcome difficulties, how to persevere when everything seems to be against you.
In case you’re thinking oh no, the show doesn’t seem to be for me, hang on.
This is not just for radical I run incredible miles every month, post a selfie daily along with my miles. No, this is not just for the crazy ultrarunners or the marathon maniacs.
The show is for you, the daily runner who was listening to this thought you know what, I’m just content going for a run every now and then.
Your benefit:
Improve self
-
awareness
-
worth
-
confidence
It’s to you that I wanna appeal to you, yes you, life is too short to just go on a couple of runs. Before you know it, are you going to be old and running will be a thing of the past. Getting up and walking to the kitchen, to the bathroom will require planning, and effort.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
You will have failure.
I mean don’t even get me started with my list of where I set out trained, plan in mind and hey, it didn’t work out.
Thing is, some people fall into a very dark place, and that is incredibly sad.
And yes, I do talk a lot about building your successes, about going for your best run. Be it run time, or run distance or run event.
And each and every goal comes along with its setbacks. With its trials and tribulations. That’s part of the learning curve.
Now if you perhaps listening to this, and it resonates with you. First off… most powerful word. HOPE.
Anticipation
Expectation
Optimistic assumptionLet’s bring it into perspective, hold onto something of you are scared easily.
And this is the only life we have, this is the opportunity you have been given. And I don’t know what situation you are in right now. All the doubts the thoughts you have… you decided to listen to this podcast, so there is something that attracts you to the thought of running. And if you are approaching from a path of regret. Regretting because you wanted to but didn’t, could’ve but didn’t. didn’t want to eventually you found the right excuse. Change your body posture shoulders back raise your arms up and look upwards. Remember it’s Christmas time, and no, it’s not about overweight man coming down the chimney. We are actually celebrating Christ’s birth. Don’t believe in that, well maybe that’s why root of some of the issues your thoughts run wild, there is no value system there is no understanding of this overseas well-being situation called life trials and tribulation.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
God bless you, share the show give it a like, and remember… take it easy.
Relentless runner it such a overrated word. Most runners’ think that doesn’t fit to them. Only if you have done a huge amount of miles, rough terrain, multi day event can you call yourself a relentless runner.
But hey, if you look back at your running year, and there is a regularity to be found, perhaps every two days every third day, you completed a run. Maybe there is even a race or couple of race events you can look back on… and of course a improvement… then well done.
Give yourself a pat on the back, seriously I mean. When last did you receive a pat on the back? Exactly so, go ahead. Give yourself a pat on the back. Feels good doesn’t it!
But you know what… most runners’ struggle to use such terms. I am talking about normal runners’. Not the runaddict85 or midnightrunner21 who adds a new selfie and posts the miles along with the time… and a comment.. like 10K 45 minutes “feeling off today, but carried on..”.
No, I am talking to you. My fellow runner. Who has other things to do than run, but still would like to have a runner career that you are proud of, one where you went after your dreams. Where you can one day look back and say, hey I did it. I have the t-shirt or the finisher medal or the memory.
But sometimes, for many of you, the year where its supposed to happen never comes round. And you are not getting younger.
Quit often there is a simple explanation behind this phenomenon. The number 1 reason why runners don’t reach their potential is fear. Fear of another running year with a plan, but no results. Fear of trying to go for a distance and failing. Fear of failure, and not meeting those inner expectations.
God bless you, share the show give it a like, and remember… take it easy.
SHOWNOTES
What does this mean for our running? Find out more, give it a listen. It will grow on you....
https://www.amazon.de/-/en/Heiko-Stribl/dp/B093RV4YTH/ref=sr_1_1?dchild=1&keywords=heiko+stribl+brain&qid=1630998885&sr=8-1
https://www.fiverr.com/share/AdwGgq
https://hypnorun.com
https://www.amazon.de/-/en/Heiko-Stribl-ebook/dp/B093YCFXLB/ref=sr_1_4?dchild=1&keywords=heiko+stribl&qid=1630998999&sr=8-4
https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughtsHeiko Stribl Brain training for runners
Today, plus three more Thursday remaining and the year 2021 is over. And you know what this means? Year-end… you are going to look back at and analyze how you spent the year…. Here is the intro.
Three more Thursday’s. Do you remember back episode 17? 29th April?
The best day is Thursday. Why how come… well break a big goal down into small pieces. Those of you that struggle to build up the discipline or the will power over a longer period. Or you just think a 12 or 8- or 6-week training cycle seems like you can never adhere to it. Seems like it is just a too big of a task…. You have failed often. Never pulled it through. Focus on Thursday.
Just one day of the week. Start right there.
Thursday is that guy at work who you never talk to, the one that seems nice enough, always shows up on time, doesn’t raise a fuss, and quietly does a quality job every time. Thursday is humble, understated excellence.
Back in episode 17 I also mentioned that: it was the 119th day of the year 2021? Means there where 246 days left. At that moment in time 30% of the year was gone. If you were listening to this on this date… the date 29thApril 2021. But to put it into another perspective … there where 36 Thursdays left.
Let’s bring it into context. If you want to improve a certain area,
-
Best 5K time, or a super fast 10K,
-
or a sub 4 marathon, hey maybe a sub 3…
-
or you are going to do that trail marathon.
you need to put in the time and effort. And if you have completed the first day of your training, you won’t see results.
Then, if you trained two weeks down the line, still nothing. No change.
But, if over a period of 8 – 12 weeks you have trained with the necessary effort, you will see the result.
Logic, yes? Everyone agrees. But why do runners’ fail if its so simple.SHOWNOTES
What does this mean for our running? Find out more, give it a listen. It will grow on you....
https://www.amazon.de/-/en/Heiko-Stribl/dp/B093RV4YTH/ref=sr_1_1?dchild=1&keywords=heiko+stribl+brain&qid=1630998885&sr=8-1
https://www.fiverr.com/share/AdwGgq
https://hypnorun.com
https://www.amazon.de/-/en/Heiko-Stribl-ebook/dp/B093YCFXLB/ref=sr_1_4?dchild=1&keywords=heiko+stribl&qid=1630998999&sr=8-4
https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughtsHeiko Stribl Brain training for runners
Just a quick question. do you believe there is something as a talented runner? Sure, yes.. its not a trick question… but sounds about right. Some runners are more talented than others or is it some runners are more talented in some areas … more than others.
And some people think this is due to.….or hang on let me put it into perspective. A decade or so ago, if you asked the top scientists what separated top athlete’s, the answer would be simple, genetics.
Then it shifted this viewpoint…that while talent may play a role, it turns out that circumstance and hard work are the deciding factor. A reason for this change was the 10.000 hour rule. The 10,000 hour rule basically states that it takes around that time to that master a particular skill.
So that would be 2500 4 hour marathons, or 25 years of running if you practice 8 hours a week, 50 weeks a year. LoL
That can’t be right, can it? So is it Talent after all?
Talent which many want to believe comes from a endurance gene.
“Hard work beats talent when talent doesn’t work hard” . This neat quote from Tim Notke says coasting isn’t an option. Of course you’ll need time when you rest and recover, though if you’re going to make the most of your talent you’re going to have to work hard
God bless you, share the show give it a like, and remember… take it easy.
SHOWNOTES
What does this mean for our running? Find out more, give it a listen. It will grow on you....
https://www.amazon.de/-/en/Heiko-Stribl/dp/B093RV4YTH/ref=sr_1_1?dchild=1&keywords=heiko+stribl+brain&qid=1630998885&sr=8-1
https://www.fiverr.com/share/AdwGgq
https://hypnorun.com
https://www.amazon.de/-/en/Heiko-Stribl-ebook/dp/B093YCFXLB/ref=sr_1_4?dchild=1&keywords=heiko+stribl&qid=1630998999&sr=8-4
https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughtsHeiko Stribl Brain training for runners
I look forward hearing about your transformation… your story… feel free to drop me a email at makeeverstep@gmail.com …. And I have a request….. oh and when you are on Amazon, because someone has to pay for that rocket, you are going to go to Amazon anyway to buy a pair of scissors, or a thing that 5 minutes earlier you didn’t even know it existed and NOW you must have it.
So whilst you are on Amazon…. do enter my name Heiko Stribl and brain training for runners. Don’t just enter brain training, because you will then get a very great book… but it has over 600 pages, and that you most likely wont read.
The Brain Training by Heiko Stribl… that is the one you want. Number one: Get a copy, it’s a easy to read and understand toolkit to help you grow as a runner. It is relatable, means applicable real life processes… helping you become a better runner. Its not complicated… because you are not going to remember the complicated stuff whilst running anyway are you? No, but the basic points, you will and the book is written in very clear and fluid English, so there are no deviations or references to studies and psychologists names.
It is, usable content enabling you to take your level to the next level-. And that’s my sincere wish for you
A cheerful heart is good medicine,
but a crushed spirit dries up the bones.
Proverbs 17:22
God bless you, share the show give it a like, and remember… take it easy.
SHOWNOTES
What does this mean for our running? Find out more, give it a listen. It will grow on you....
https://www.amazon.de/-/en/Heiko-Stribl/dp/B093RV4YTH/ref=sr_1_1?dchild=1&keywords=heiko+stribl+brain&qid=1630998885&sr=8-1
https://www.fiverr.com/share/AdwGgq
https://hypnorun.com
https://www.amazon.de/-/en/Heiko-Stribl-ebook/dp/B093YCFXLB/ref=sr_1_4?dchild=1&keywords=heiko+stribl&qid=1630998999&sr=8-4
https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughtsHeiko Stribl Brain training for runners
God bless you, share the show give it a like, and remember… take it easy.
Yes, Heiko is my name… H-E-I-K-O so listen up today it’s about swim and run. The running part we talk about every week. And the topic usually is mental tools, mindset and a rethink of a attitude or a certain way you feel about a setback. Its where I offer tools to enable you to perhaps whilst listening you realize…. Ha, yes actually that’s right I should try that.
It is all about how to progress. How to re-ignite your relationship with running. How to ensure you are not settling for less. Too many runners out there that yes, they enjoy running but somehow have settled for a level a distance a pace or a time that is so set inside their brain.
You can identify it easily … when a runner says something like: ”I don’t do speed work” or “I never run track”… or if someone is a regular runner but doesn’t take part in an event… or lacks the vision to perhaps run the first marathon.
Sentences like “I could never do that”. Or there are ready set sentences that show a limiting belief.
Now why am I mentioning it? Is it not valid for a runner to say something like that? To answer or make such a statement?
Actually no… before we know it, we are reaching a age where running won’t be possible anymore. Where
SHOWNOTES
What does this mean for our running? Find out more, give it a listen. It will grow on you....
https://www.amazon.de/-/en/Heiko-Stribl/dp/B093RV4YTH/ref=sr_1_1?dchild=1&keywords=heiko+stribl+brain&qid=1630998885&sr=8-1
https://www.fiverr.com/share/AdwGgq
https://hypnorun.com
https://www.amazon.de/-/en/Heiko-Stribl-ebook/dp/B093YCFXLB/ref=sr_1_4?dchild=1&keywords=heiko+stribl&qid=1630998999&sr=8-4
https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughtsHeiko Stribl Brain training for runners
God bless you, share the show give it a like, and remember… take it easy.
The link between self-talk and self-doubt
When it comes to our abilities and talents, the occasional bout of self-doubt is common.
However, if you find that you’re constantly questioning whether you’re good or capable enough, the negativity bias suggests there’s a tendency to fixate more on what you did “wrong” than what you did right.
Think of a time when you accomplished a partially great run, but you focused more on that one thing you could have done better. Despite that 80% of your efforts went over really well, you dwell and ruminate on the other 20% that could have improved.
When you’re hyper-critical of that 20% you will become a self sabotage, because questioning your abilities, then your negative self-talk has manifested into self-doubt.
A consequence of self-doubt, can be the “imposter phenomenon” (or syndrome), a self-deprecating mindset that occurs when we don’t acknowledge our achievements. We relinquish any successes we may have earned because we don’t believe in ourselves and our abilities.noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” Practice training your thoughts towards what is listed above and you will find yourself becoming a stronger, more confident not only runner hey even a child of God.
SHOWNOTES
What does this mean for our running? Find out more, give it a listen. It will grow on you....
https://www.amazon.de/-/en/Heiko-Stribl/dp/B093RV4YTH/ref=sr_1_1?dchild=1&keywords=heiko+stribl+brain&qid=1630998885&sr=8-1
https://www.fiverr.com/share/AdwGgq
https://hypnorun.com
https://www.amazon.de/-/en/Heiko-Stribl-ebook/dp/B093YCFXLB/ref=sr_1_4?dchild=1&keywords=heiko+stribl&qid=1630998999&sr=8-4
https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughts
The show goes into techniques that runners are confronted with on a day to day basis. Might be the one or other show episode does resonate with you… that’s ok, but you wont walk away having wasted your time. Because its all about delivering high quality content.
See I have not only been a runner for the past 35 years, having worked with athletes be it in the states, in Europe, people or let me say runners’ we sometimes have issues.
OK, sounds weird. We sometimes get stuck. We don’t get the race results we trained for. We don’t participate in races. Or we get injured too often. Or we don’t progress. And a quick note…. Because sometimes I get a mail from a listener along the lines of justifying why NOT taking part in a race is “ok”.
First off, it’s a free country. At least where I am living. Of course you don’t need to participate in a race.
However, there are so many beneficial side effects of taking part in a official race. No not talking about a virtual run. A real race, where you are in a crowd, surrounded by others, feel that vibe, that sensation of being overtaken of overtaking, of sticking to a pacer, loosing sight of the pacer.
You should listen to the previous shows where I go into the benefits of running a race. Don’t wont to repeat myself. Fact is measure of progress the overcoming of a fear, the spirit of competition will ensure you strive to obtain your best.
And where or when in everyday life do you do that? Yeah exactly.
OK back to todays topic. Hang on did you notice? We dove straight in, no ads, no recommendation for a yuck awful tasting sports drink? No ad for the best trail shoes ever? So that should be enough reason already to recommend the show. Do give it a share to someone who you thinks needs to hear this.
Now to those worries you have about running a marathon. The top fears:
· Marathon Fear #1: Not Finishing.
· Marathon Fear #2: Deferment.
· Marathon Fear #3: Coming in Last.
· Marathon Fear #4: Getting Injured.
· Marathon Fear #5: Bathroom Emergencies.
· Marathon Fear #6: Getting Lost.
· Marathon Fear #7: Bad Weather Conditions.
Marathon Fear #8: Hitting the Wall.SHOWNOTES
What does this mean for our running? Find out more, give it a listen. It will grow on you....
https://www.amazon.de/-/en/Heiko-Stribl/dp/B093RV4YTH/ref=sr_1_1?dchild=1&keywords=heiko+stribl+brain&qid=1630998885&sr=8-1
https://www.fiverr.com/share/AdwGgq
https://hypnorun.com
https://www.amazon.de/-/en/Heiko-Stribl-ebook/dp/B093YCFXLB/ref=sr_1_4?dchild=1&keywords=heiko+stribl&qid=1630998999&sr=8-4
https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughts
What is EFT and who uses it?
EFT, also known as tapping or psychological acupressure, first came to prominence in the 1990s when developer Gary Craig published information about the therapy on his website.
It involves tapping specific points on the body, primarily on the head and the face, in a particular sequence. While doing this, the person focuses on the issue that they wish to treat.
According to EFT International, the technique can be helpful for people with:
· anxiety
· depression
· chronic pain
· stress
How does it work?
As with acupuncture and acupressure, tapping involves the body’s energy meridian points, which are a concept in Chinese medicine. Proponents believe them to be areas of the body through which energy flows. mean for our running? Find out more, give it a listen. It will grow on you....
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https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughts
As a runners you know as the distance and pace goals grows, you need to be prepared to expect the unexpected. And that is where Mental toughness helps you are a runners‘ to excel, if you know how to use mental techniques. But and this is a interesting fact, what may be less known is that mental toughness also helps runners‘ avoid long time recovery from injury and successfully return to the sport once the body is healed.
With is down to, a much clearer headspace, with clear direction of thought and the muscle memory being in a resourceful state. While modern medicine can be somewhat leery of the power of positive thinking, as it is not quantifiable; but this is more than just positive thinking. What I am talking about are tools, scientifically proven methods that we will go into during the upcoming shows. See without trying to belittle it, but just positive thinking… you tend to fall into a slump after a while. Because reality strikes and all of a sudden life isn’t just great anymore.
There’s no doubt that qualitatively, healing from a sports injury is sped up and promoted by a positive outlook and the usage of techniques. So yes, our sport is definitely mostly mental. And as I like to say, what will being moody negative get you? More negativity. That’s all.
Basically there are four elements of mental toughness needed to keep the synergy alive in the mental, physical and emotional aspects of running: Those four are
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Flexibility
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Responsiveness
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Strength
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Resiliencehttps://www.fiverr.com/share/AdwGgq
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It is not a question IF you will… but rather WHEN you will fail. That applies if you are or have made running a priority, something you want to excel at. See if you explore your limits, and want to look back at some great memories about running. There will be a distance, or a pace, or a bad day that makes you fail.
What a depressing way to start the podcast. Heiko is my name, and its all about mental tools for runner’s. If this is your first time listening to this show. CONGRATULATIONS… you will have accomplished something worthwhile today just by listening to this podcast. 15 to 20 minutes, sometimes a bit longer… no ads, high quality content about socks NOOO about SHOES nooooo, about training plans the Pro’s use? NOOOOOOOOO
Here its about developing the most important part of your running. That part which decides whether you make excuses, or make some miles. That part that decides to stop or carry on. Who am I? what’s this all about, in case you stumbled across this show, l me explain: Advanced endurance Coaching is where we coach runners’ in mental techniques. How to enhance your run potential. The whole philosophy is simple.- Life is too short not to give your best a running. Not going for that race you have been thinking about doing so long. Worse, not even running even though you are thinking about it so often. In addition, I hear this from so many runners’, would have, could have, should have.
In addition, one day your running days are going to be over. That is it. It is like the last day the last time you went out with your friends to play. You did not know when it would be, or exactly when it was. However, you all knew its coming.
Then to look back and say, I wish I had done the Boston marathon. Or I wish I would have made going to a park runs every Saturday a priority.
Moreover, if you want to know more, hey do check out our website hypnorun.com, or if you are interested in working with me, just enter my name heiko stribl add a dot and a com and get in touch. I will be happy to hear from you.
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https://hypnorun.com
https://www.amazon.de/-/en/Heiko-Stribl-ebook/dp/B093YCFXLB/ref=sr_1_4?dchild=1&keywords=heiko+stribl&qid=1630998999&sr=8-4
https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g?view_as=subscriber
https://www.instagram.com/advanced_endure
https://twitter.com/combat_thoughts
Rational Emotive & Cognitive-Behavior Therapy, or REBT, is a style of short-term cognitive behavior therapy (CBT) that was developed in the 1950s by a doctor named Albert Ellis
Ellis trained as a clinical psychologist but found the options for treating his patients lacking. His dissatisfaction with the results he was seeing drove him to develop his own brand of therapy that emphasized action instead of talk. And that part alone makes it so valuable. We are talking here about presenting runners tools… so there needs to be the skill of doing. Involvement
A Brief Look at the Theory
Rational Emotive Behavior Therapy is based on the idea that it is not the things that happen to us that cause our problems—it is our thoughts and thinking patterns that lead to the cognitive, emotional, and behavioral issues that challenge us (Dryden, David, & Ellis, 2010).
This idea is captured in the ABC framework:
A – the activating event or adversity (I am struggling to run 10K)
B – our beliefs about the event, ourselves, and the world in general ) (how will I ever run a marathon)
C – the consequences of our emotions and behaviors (let me never go and find out)
Ellis believed that far too much emphasis was placed on the activating events and that most of the consequences were actually determined by our beliefs.
This was a significant shift from the prevailing ideas of the day, and it gave new hope to clients who were frustrated with their lack of results from traditional therapy; after all, if our beliefs are the real culprit rather than the events, then we have much more control over the consequences than we thought!
Rational Emotive Behavior Therapy practitioners work with what they believe are two categories of cognition: hot and cold. Cold cognition refers to the way we initially think about and understand what happens to us, while hot cognitions are evaluations of our cold cognitions.
Means I struggle with a 10K – I am at a limit. That’s the cold cognition, and then we evaluate what that means. As I am obviously struggling with the 10K there is no reason to think of going further.
SHOWNOTES
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There's a myth that being a runner-a "real" runner-means weeks bookmarked by long runs and a collection of race medals. That your second home is a trail, and your life should be dictated by the delicate balance between your training schedule nutrition, stretching and running gear.
I personally don’t believe you have to run a certain number of races to consider yourself a runner, or that you even need to have a marathon goal in mind. I'm officially aboard the "just run for your health" train, and once I teach this to runners it changed their relationship with running for the better.
I find that people once they guessed I am into running like talking about running. Friends, acquaintances,– they usuallyalways want to know how far, how often.
But every now and then I come across somebody who tells me that they used to run but they quit because they stopped enjoying it. And that makes me a bit well… even sad. Because usually there is nothing to replace that. If I continue the talk, not even stamps or gardening.
“Stopped enjoying it, how does that work?!” I admit, sometimes that’s my first thought. But often when I hear their story, I can relate to what they’re talking about.
Sometimes RUNNING isn’t fun
I haven’t enjoyed every single one of the kilometers or races I’ve run over the years. I know what it’s like to be injured, to be out of shape, to be way off pace, even how or what its like to feel frustrated.... but...
What does this mean for our running? Find out more, give it a listen. It will grow on you....
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Optimism.
What Does being a “Optimistic runner” Mean?
Being optimistic is defined as expecting the best possible outcome from any given situation. Among athletes, optimism is associated with approach-oriented coping, mental toughness, persistence following failure, and reduced burnout risk. Sounds like a good episode coming your way, let’s do this
You are halfway into your 21K race and even though you are stuck behind a slow bus… for example the 1:50 run timer…. The mental attitude of a runner with an optimistic mindset is more likely to reflect a belief that any result will be positive or desirable.
Even though I am behind this rather huge group of runners, that are running way slower than I could… somehow I will manage to pass them.
Hey and if this has never happened to you, ask yourself have you run your best. Because I seem to meet many runners that suffer from this phenomenon quite a lot. Or is it just the races I enter where either I get selected a low seed number or slower runners ahead of me have somehow decided they want a head start? Which is a silly thing to do, but too often slower runners are not where they should be. Further back. Look if I will run a slow marathon, I start further back, even if my marathon time would allow me to start further up ahead. But no reason to do that.
Ok, back to the Optimistic runner. Optimists tend to exude more confidence when it comes to facing a challenge, and then you are positively future-oriented.
It I said that the Optimistic Runner they also tend to have an internal locus of control, meaning they’re in control of their decisions and can see how today’s choices can impact tomorrow’s experiences. It is like pearls on a string, you realize that the current moments is linked to what you did in the past, and will end up affecting your future run performance. Life not just your run life is a series of events that add up.
And, generally an optimistic runner is more inclined to believe they can handle whatever the race throws at them, theyare more likely to enjoy significant measures of physical, mental challenges. However, this trait can also mean they take on more stress than pessimists because of their tendency to see possibility and opportunity.
And if this is stressing you out a bit, because hey maybe you just don’t feel so positive and bubbly… stick with it. I also don’t always feel like that, and its not the point. There are some times where optimism is really critical. Let me give you a example, and you will say… aaah yes, that’s true. Now where is being optimistic more important than during injury. Importance of Staying Optimistic During Recovery from injury.
When it comes to Recovery, optimism is the best ally on your journey. Although optimists may take on more stress, they’re also better equipped to deal with that stress. Even if things do not go the way they planned, optimists are still able to see possibility and opportunity in every situation. It’s crucial to stay optimistic during Recovery because:
Optimism boosts energy and immune system functioning. There are many studies you can read up on this. Just think of the placebo effect…
What does this mean for our running? Find out more, give it a listen. It will grow on you....
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Pessimist
You expect the worst in every situation. You know that the world isn't all sunshine and daffodils, and that it's best not to expect much from anyone. But that doesn't meant that you don't want to be happy! Instead, you just manage your expectations so that you can be pleasantly surprised when something positive does happen.
First off in my own humble opinion, I don’t think there is something like a real pessimistic runner. Because every runner I met who really runs, has some or other objective. What happens is that runners that had a certain goal, a dream even ad didn’t succeed, for whatever reason, become pessimistic once they have tried and failed again.
And I can understand that, nothing worse than having failed at a certain event of a certain race then you come back for another try, and this time you prefer better than last time and you feel ready and then you fail again.
And then along with perhaps some injury some lack of time you step back you analyze the whole situation and really does seem hopeless.
Which is not correct because there are many steps that you can undertake from changing your diet to finding more suitable training plans making more time available giving your run a different priority actually so many things even doing online course in mental training for example there’s so much that can be done to get you out of the current negative thoughts.
Maybe you know this…
Maybe you read or have you been told that this or that race is excellent. Is really one that belongs on your bucket list. Then along with some flashy YouTube videos, showing off smiling runners, Instagram posts that really are not just eye catching, they are excellent (how do they do that on those tiny screens, must take them ages…)
And the headline is something like out of Alice in Wonderland: something great will happen as long as you believe it is possible? From pop psychology books to self-improvement seminars and blogs, there’s a lot of hype surrounding the advantages of positive thinking. And there’s certainly some evidence behind it – suggests that being optimistic reaps a number of positive rewards, including better health and wellbeing.
But what about the runner who tends to see the glass as half empty rather than half full? Is being a pessimistic runner always such a bad thing? Actually, the latest research suggests that some forms of pessimism may have benefits.
What does this mean for our running? Find out more, give it a listen. It will grow on you....
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During the last three weeks we’ve been talking about pushing your limit then we spoke about not over doing it now tell me are you confused? If yes don’t worry it’s all gonna make sense and if you’re not confused but you’re eager to learn about the benefits of having clear specific things you want to spend time on during your practice and stay tuned but first the intro
No matter what workout you currently have, no matter how much money you paid for it or how recommended or how good your coach is. It’s down to you, and you know this.
You becoming a faster runner is only going to happen when you’re proactive about that aim that goal in your mind that you want to improve on
Means what? What should you do when you going for your Cooper test for example? What should you be thinking about?
Unfortunately too often runners think about distractions. I wonder if I shouldn’t have bought those compression socks he is wearing. Wow those shades she look good on her, I bet you they keep the sweat from running in your eyes.
What a nice color of a water bottle. I wonder if it’s comfortable holding it in ones hand whilst running
I should have worn another jacket or I shouldn’t have won this extra layer. How many more laps until the test is over?
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SHOWNOTES
What does this mean for our running? Find out more, give it a listen. It will grow on you....
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Just a short recap on last week show because this is one of the most important fundamentals to ensure that the practice we do is mindful to ensure that the practice we do helps us go to new levels of exertion to ensure that we don’t let mental fatigue cause us to have lacklustre training.
We spoke about the difference between mental fatigue and physical fatigue
And of course to those of you that really take these methods to heart this will lead to other points such as what about your nutrition?And before we discuss about pushing the limits it’s also important to discuss regular testing that will ensure you know where you are coming from and whether you are improving or not. So the Cooper test test to become one of your routines.
And I know, some runners in certain age groups feel they don’t need to do this that it is a waste of time. Especially if there is a lack of confidence. Yes, it is often concealed as lack of interest. But I promise you, having worked with so many athletes every runner wishes to perform on a better level no matter what age it is simply that once we hit that magical 40 making improvements to our runtime require extra effort and mental effort and this only goes or is only possible with the right preparation and mindset.
So this brings me to the question what is the goal for the rest of the year? Whatever your goal is perhaps you’ve said something like fine, I’m going to train harder than before. But hang on that is exactly the worst thing you can do right now. Because you will be setting yourself up for failure.
If you set yourself up to run faster on the same track on the same route or you are going to try to just run longer and go edit harder that will lead to difficulties. And with difficulties I mean possible injuries, setbacks and heartbreak moments.
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Practice makes perfect. So they used to say, knowing that IT IS WRONG. Why do we do that? Walk around with quotes or sayings in our head, that are not even correct? And we proudly pass them along to our athletes, people we train, worse our own kids…
Thank you
If your own a car.. no not a electric one, I mean a real car, you know with a engine and a gearbox, the type of car most still understand how it works. Surely you have a rev counter. That dial you hardly ever look at? The one you often wonder what’s that for? And it’s a fully legit question.
What does this mean for our running? Find out more, give it a listen. It will grow on you....
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Let us say you: Want to run a marathon?
Say you want to run the marathon. What’s the first thing YOU would need to do to make it happen? You might come up with a general answer at first, or a non-committal one. I know I’d probably say “Get fit” with a bit of a shrug of the shoulders if I were put on the spot!
What you do next – if you really want to achieve your goal – is crucial. (If you don’t really want to achieve your goal, move on.)
You GET MORE SPECIFIC. You GET SMALLER. “Get fit” could get smaller and more specific in a whole bunch of ways. Here are some:
Weigh yourself. Do the BMI calculation. There. That’s a simple one.
Remember from Episode 29? Get support. What you don’t remember… I recommended that you select a supporter. Someone who will help you overcome a slump. Then ensure that you plan daily time. Just time.
Small steps get you started. Small steps add up to big results = success. Success breeds more success. Consistency, the key.
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Mental Strategies for the long run. Mental benefits of training. Run resilience. Brain Training for runners'. This is the place if you are interested in developing your skill as a runner. Going further, or faster, or just running better. You know this, its not the compression socks, its not the gel, its your attitude. So join us for a no-ads podcast, made for runners' by a long time, and long distance run coach.
Neil Armstrong… First man on the moon was a test pilot. And already before he went into space pushing the envelope exploring the limits of what a experimental aircraft could or could not do. And his other famous words where.. .when asked by a persistent reporter where: just like the drill. Just like the drill. So he referred to the BASIC drills he had learnt.
Now to you my dear listener. What are your basics? Where do you go to if you need to "dig deep", or what do you look for when you need to "unleash extra courage". Exactly the basics.
And if you have drilled into yourself basics. Basics that fit like your favorite pair of running shoes, that’s when you have a back up that guides you through uncertainty. That gives you courage to run the extra mile.
If you haven't got them, the basics that is... or if you want to perhaps reorganise reevaluate them, then you have come to the right place.
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Are you currently not enjoying running? Are you currently struggling to complete even the shortest distance? Have you lost the joy, the thrill of going out for a run? Do you dread looking at the training plan? If yes, today shows for you here at hypnorun.com we aim to make you a better stronger and smarter runner.
Who are we and how do we do that? Good question. As a trained endurance sports coach I've spent many years in aiming to build a motivational run program that enables you to make the changes to your attitude and therefore become the best runner you can be. Don't worry, you don't need to join a course or buy anything. Listening to this podcast and following its advice will already ensure that you are on the road to improvement.
For more information to check out my personal page at www.heikostribl.com. Being a runner for over 35 years, having specialised in numerous coaching skills using the best from neurolinguistic programming right down to eye-movement desensitisation or emotional freedom technique is, then enable you to hone in on your weak areas and transform them.
Running outdoors in nature... the quick fix.
Hong Kong or Toronto…. That skyline, impressive tall buildings, and perhaps it’s a nice afternoon, sunlight and the shadows, perhaps you even wonder what do all the people here actually do?
I must admit it, I like it… or correction I like visiting such cities, and perhaps running a marathon there, but I don’t need to live in s skyscraper.
Why this article caught my attention is of following. The human brain too years, centuries to evolve from processing the natural world to now process a urban jungle. And the main reason about it is the repetitive pattern.
And there is something that scientist call the Fourier component. Mathematician Jean-Baptiste Joseph Fourier showed that we can think of scenes as being made up of striped patterns, of different sizes, orientations and positions.
Experts agree.... its about the basics. We fail because often in life we don’t do them. We drift into a new popular sounding tool, shoe, sunglasses, socks because that marketing is so powerful. How can we resist?
A call to action makes it clear to potential customers which action to take next and helps remove friction in moving the user down the sales funnel.
And if you relate this to your running. Your friction is there… it’s the resistance to go out. The resistance to train as per the plan, or even the friction to follow a plan.
Therefore… its time to be creative: take out those crayons, or whatever you find and make at least three signs with your specific goal written on it. Make your own CALL TO ACTION.
And what will happen is, you are starting to create new pathways in your brain. Away from finding excuses not to run, the weather that just is never right, the muscles that just seem a bit too tight, the time that just isn’t enough.. what will happen is, that friction… will get a counterbalance. And the running practice is you hidden value proposition. By having relevant examples that you wrote that your subconscious will scan and pick up during the day, you get clarity. And the value plus clarity they overpower the distractions or anxiety you are experiencing. It will ensure that there is enough urgency for those 157 days to make the most out of them.
Hey and just to shine a bigger light on this topic… see we have been given these bodies, and as runners’ we are blessed. Success is predicated on what has been entrusted.
So we should ask ourselves, have you been faithful with what you have been given? In God’s economy, success is being faithful. Galatians 6:4-6 4 Each one should test their own actions. Then they can take pride in themselves alone, without comparing themselves to someone else, 5 for each one should carry their own load.
I hope this gets you from thinking about running better to actually running better. Thanks for your time, do share this show with someone who you thinks needs to hear this. And if you perhaps feel like you want some more notes or perhaps even a guide, I want to encourage you, you are going to go to amazon anyway right? You are going to need some batteries, or ink cartridge, or hey perhaps a lawnmower… can you believe it I bought a lawnmower online. That’s another podcast right there, I tell you…. Next episode.. so whilst you are on Amazon go check out Brain Training for runners, and enter my name Heiko Stribl. It is such a compact easy to read and USE guide for getting you off to a flying start. With tools that ensure you stay on track to becoming a better stronger and smarter runner. My name is Heiko, God bless you and remember, take it easy.
Today's show will give you some awesome running advice especially if you are about to change from one distance to another or if you're currently contemplating doing a new race you have never tried before. Today we will go through key tools and factors that will ensure you know how to make progress. It all has to do with the changing of direction. Please share the show with someone who you know needs to hear it. If you have any questions comments or remarks please drop e a mail at makeeverystep@gmail.com
Do check out our hypnorun.com website, if you want to increase your distance, run stronger, and understand how your brain affects your running.
That picture in your minds eye if that is where the difference takes place, if that is changed… all improvement can and will occur. It is as simple as that. That’s what is meant by, you need to see it to believe it.
Don’t think it means you first need to physically see that race distance, or that new personal best. You need to see it in your minds eye. There're no limits to what your spirit can envision and possess.
You have the power, given to you by God, to control your thoughts and imagination. God designed you that way on purpose!
Change the image the footage you play on the movie screen of your mind, your imagination. ... That's what your imagination was created to do!
"But HOW".. should I buy a book (that I will never read) ... should I join a Ashram to find enlightenment?
Nope neither... how about first listening to the show, then / or check out our website hypnorun.com there are free course, some high quality downloads. And no I don’t mean the graphics,.. they are not too bad, I mean the content. Do check it out, list the site hypnorun.com
If you are interested in a one-on-one session, do drop me a mail. Makeeverystep@gmail.com or feel free to check out our youtube channel, some videos on there which give you further insight.
Have you ever felt discouragement? Sure you have. And tell me once you start thinking and mulling in that state of mind. What usually comes out of that thinking and mulling things over process?
Without knowing you I can answer that one. Usually negative thoughts. And little options, which lead to a confirmation that “it is hopeless”.
And that’s what we can avoid. It is so important if you haven’t listened to anything else I said before, or someone asked you to listen to it…. And you are doing this as a favor, not because you are really interested in the topic…these are the important steps to take.
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Keep a success diary. Yes I know you are not 15 anymore. Doesn’t matter. Successful people have success diaries.
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Stick around positive thinkers and optimists. Especially if they irritate you. And avoid the negative mindset crowd at all costs. Why well because they have a problem for every solution, don’t they? Even when I told this story about my cramp, I have had people tell me about the possible horror scenarios. And really, I don’t want to know.
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Go back to the previous lesson, and work on your run mission statement. You did do that didn’t you? Or did you just listen to the show and didn’t react.. no of course you wrote some sentences down, good for you.
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And then a beautiful poem: Breath darling, this is just a chapter, It’s not your whole story.
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2 Corinthians 5:7 for we walk in faith, not by sight.
Whow, that is such a inspirational verse. That alone is enough for me. Disappointment and discouragement is a normal part of life that everyone experiences. However, you do not have to feel discouraged in the face of setbacks. Developing a positive attitude, which takes time and reacting the way I described in the episode. So that when you face a challenge, can make you resistant to discouragement. See disappointment as an opportunity to recharge and refocus instead of a reason to feel bad. With some hard work and self awareness, you can foster a healthy, positive mentality
Yes welcome to the show, thanks for joining me…. Where brain training becomes do-able. Where learning to improve your thoughts, is learnable… welcome to the Advanced Endurance Coaching Podcast, check us out on www.Hypnorun.com . Bringing you top notch solutions, if you are interested in becoming a better runner…. without ad’s or 4-minute words from my nonexistent sponsors, if you want real hands on advice to improve how you think, how you refer to your running, then this is the place to be.
There are so many shows you could have chosen but, you came back to this one.. high five a smart move.
Summer is in full swing here… what a great season… this is the #noexcuses season, isn’t it? But if you had good, maybe EXCELLENT excuses in Winter, I suppose you have good ones in Summer too. Ok, those of you that live up north… I agree not running whilst a blizzard is on… I fully understand that… of course there is the treadmill…. Oh hang on I read this on twitter hate when I’m running on the treadmill for half an hour and look down to see it’s been 4 minutes.
I think I spent perhaps no more than 2 winters where I ran on treadmills. Too much ICE on the pavements, high risk of injury and that really sums up my running experience. Perhaps even worse, felt like an hour and I had hardly covered a kilometer… lol
As a runner, you spend a lot of time well, running. It’s normal that there will be times you are ready to go full of enthusiasm. And other days where… something is there.. something is holding you back.Crafting a “personal running mission statement” is a great way to capture your intentions in a succinct manner. This statement is centered specifically on your running practice, and it can inspire and energize you by emphasizing a process-focused attitude towards training.
Some mission statements will be a single sentence, while others may be as long as a paragraph. As you work to come up with this statement, reflect on the following questions and try listing the reasons you run.
- What is it about running that I’m drawn to?
- What do I hope to gain from running?
- What are my strengths as a runner?
- How does my running contribute to the greater good of my life, family and the world around me?
Success is personal, its depending on where you are as a runner, and where you would like to be.
There are three ways that we learn something or pick up a certain habit. We learn by experience explanation and example. See, someone could explain to you how to run at a faster pace, show you, or you can try to experience yourself. Now what happens is that there is a process that you are going to kick off and can accompany that person.
What… I thought this show is about me …. The listener… yes it is… you the encourager… it ensures a much better base of discussion than listening to the excuses.
"Therefore encourage one another and build each other up, just as in fact you are doing." "May the God who gives endurance and encouragement give you the same attitude of mind toward each otherthat Christ Jesus had."
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How many runners do you think completed a marathon in 2018? 2018 global marathon statistics * Finishers: 1,298,725 * Average finish time: 4:29:53 * Fastest countries: Switzerland (3:50h), the Netherlands (3:52h) & Spain (3:52h) * Slowest countries: the Philippines (5:25h), India (5:05h) & Mexico (4:53h) * 31.92% female participation (68.08% male) * Most participants: USA (456,700), UK (97,254) & Germany (86,032).A DNF in running means DID NOT FINISH. Meaning the runner wasn't able to finish the race. ... A did not finish in running can happen in every race from a 5K to a full marathon. The highest percentage of runners not finishing a race is during a full marathon though.
In any given year, anywhere between 65 percent and 80 percent of runners get laid up with an injury. Poor footwear, inadequate core strength and overpronation are often to blame, but the most common culprit is overtraining.... so rather focus on enjoying the process.
Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
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Running the distance. How to run a marathon if you have never run a half marathon?
Or how to run a half marathon if you never ran a 10K?
Or how to run 6 miles if you have never run a park run?
Definity one of the biggest issues facing runners’ today is how to go about increasing the distance. And this goes for beginners right through to long distance runners’. Don’t for a second think todays show isn’t for you jus because you have reached a marathon level. See, its not certain that even after many marathon finished you will reach the finish line next time round. Likely yes. But not certain. And the distance doesn’t stop there. There are 100KM Races, 100 Milers, two day, even 5 day event.
Where is that limit, and more important where does that thought come from to stop?
Or different but same idea, where does your next thought come from. Think about it?
So from somewhere the thought arises. Hey theres a first time for every extra mile.
Do click on the link below find out more about me www.heikostribl.com and for more content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and if you really are ready for going towards becoming a better runner… www.hypnorun.com
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Now if we are honest, we all struggle with moments of anger. Be it a small annoyance, or a situation that overwhelms us.
And we all know what happens when we use harsh words, swear words, or actions… that makes us feel guilty, doesn’t it?
We know, we let go of our emotions. I mean you realize this, means you are healthy, and have a realistic image of yourself and your actions.
Do not let unwholesome talk come out of your mouth, but only what is helpful for building other up according to their needs. Straight out of the Bible, sorry I don’t remember where, but hey I remember the content.
But we do it. And usually we find a reason as to why we did it. Let me be tell you that yesterday, juust yesterday, I got quite angry at a cyclist who nearly ran me over… bad situation, corner, narrow pavement, construction site… and yes, I was for a split second angry. No I didn’t do or say anything (he was too fast) or it happened to fast, but it was there.
What IT.. well the same IT.. the stumbling runner had. Blame. Yes you heard me… blame. Angry runner blames someone, and thereby justifies his or her actions. Well.. same with soccor mom fights.. you know those videos where the police need to break up a out of control situation… well she said this about my child, but the referee didn’t do his job… blame game. Simple.
But the blame game alone isn’t responsible. See blaming doesn’t explain where it that anger comes from. Blaming is a form of justifying. And maybe you are bit annoyed right now. Maybe you are feeling twitch to select a different podcast, or just wished you had selected some music instead… well stay tune, means this topic resonate with you… and I will get to the point.
The reason you react like that is not because of he did, she did, he said he said… reason is that anger is inside of you already. Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
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Did you ever say ENOUGH is ENOUGH? As in .. this is it. If yes, how did you reach that conclusion? What factors did you consider before you uttered this statement?
How Much Running Is ‘Enough’? This Simple Thought Experiment Gives You an Exact Number to Aim For.
Have you ever read some article where some extremely determined runner that runs impressive mileage each week, bemoans their running performance, as though they need to run even more.
Its ridiculous that anyone could complain about running 50 or 100Km per week. Unless the runner doesn’t even realize how privilege he is, and out of touch with the normal middle of the pack runner.
But whilst those runners are perhaps a few select few, social media does have a pull effect that that drives many runners into a dissatisfied state of mind.
But how to snap out of it? Especially if you are in a running group where this pressure to run far has grown out of proportion.
The answer is simple. Comparison is the thief of all joy. Means, look at your status quo, and take a fresh look at your goals. So, how much running is enough?
The science of running and happiness.
The mileage will of course be different for everyone. Well, it’s obvious NOW as you read this. Naturally it all depends on your circumstances and health fitness level. Researchers are still in a debate as to what are limits, or at what mileage should there be a cutoff point.
There are some runners that run every day, be it a mile, or just half an hour. Here the risk of injury is quite low, as the focus is on daily movement rather than excessive distances. Other runners have run a marathon everyday for a whole year. Some runners still run high miles in their 60’s and 70’s.
Set your Goal.
One way to calculate your ideal mileage is by focusing on two factors. Time & Goal. How much time you are willing to invest in your running, and what your goal is.
Let’s presume you are a Park runner. You enjoy the community and the time and venue fits your schedule perfectly. What is the use to run every day if your aim is to achieve your personal best on a 5K distance?
If you haven’t yet done so… do leave me a rating. It will take you less than 30 seconds to do, and it will help other people that are looking and searching for content like this to find it.
Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
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Now, as it usually happens… during the first 1 kilometer, (and maybe you can relate to this)… the whole setup in my mind changed. Like when you are in the movies… remember those… and you have been watching ad’s for what feels like hours… and then… finally… is this it ? Might this really be it… the start of the movie… Yes, that happened.
Relief, because I had envisioned that feeling. I knew it was going to be that type of run. Not that type, but that running. Yes, that’s a better way to put it. I anticipated it would be that kind of a run. Exactly.
Of course numerous factors come into play here…. It was hot, yellow rapeseed fields, intense blue sky… no wait make that it was very hot (for may) and by being focused on the whole setup the strides, the breathing… that made the whole run extremely intense and of course pleasurable…. But that was my run. What about yours?
Listen… whatever you do…. you need to collect and store these types of memories (well that’s step two actually.) Step one is like when you enter a room, and your friends where just having a argument… and you can already imagine whats going to happen… That crime novel you know the person who did it is there RIGHT NOW, and you start guessing.
Start doing that for your run. You need to realize that a great run in your perfect weather conditions… maybe you love running in the rain… or early morning whatever your “sweet spot” is… You need to be able to really pick up your state of mind, your thoughts, and observe what behavior this leads to.
And what comes next is… again this is something you need to DO to experience any kind of effect. Just listening to it…this podcast… it is not going to help you … DO…. Take any sheet of paper you have right now… see often we think we need a black leather clad note pad. A old oak desk, with a view… a dim lit light, perfect setting… to write:
Nooooo just grab any sheet of paper.
Draw a horizontal line and vertical line through the middle. There you have 4 squares, correct. Well start top right… your strengths… running strengths… only got three points…? Come on… at least 5 ok… if you only have three come back to it later. Second square… weaknesses… write it… weaknesses… might be the moment of truth is a bit hard to grasp… but it shouldn’t be If the first thought that came to mind was… weak on trails. Write it down. SWOT Strengths, Weaknesses, Opportunities, Threats... Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
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If you are injured.. and I hope you are not… get well soon, thanks for tuning in check out our site https://jogginginjury.com jogging injury why? Well it will show you that there are things you can do whilst you cannot run. I mean running related things that will ensure that once you are healed and ready to start running you have a mental advantage. Maybe you just waking up in hospital, al drowsy and the pain killer isn’t working like it shold be, plus you have a real mean male nurse, no flowers… hey you finally got those ligmanets fixed, or that screw taken out from a past long healed injury.
Why not train your brain during this time. And why not do more than just listen to this podcast. Jogginginjury.com that is the place to get those tools which … even if you are going to be in hospital for quite some time… will give your mindset a boost. Will ensure that once the leg thigh, arm, back, whatever is healed, you are mentally in a strong and powerful mindset. Attitude you know this.. attitude is everything so chose the right one. Look now is the best time to learn and to prepare. And if you haven’t gone… and you are pretty sure today is not your day… visit our website https://noexcusesrunner.com no excuses runner, no excuses as in many!!!
Remember what I said in the beginning of the show, that our minds sometimes cruise around the same negative thoughts… Well those 9 points they will help to implement what it says in the bible…
Colossians 3:2 Set your minds on things that are above, not on things that are on earth. Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
Thursday is the fourth day of the week according to the international standard ISO 8601. It is the fifth day of the week in countries that use the Sunday as the first day of the week in their calendar. Hang on I thought this show is going to make me a better runner… hang in there…. We are going to get there … but first here is the intro.
Where brain training becomes do-able. Where learning to improve your thoughts, is learnable… welcome to the Advanced Endurance Coaching Podcast, check us out on Hypnorun.com . Bringing you top notch solutions, if you are interested in becoming a better runner…. without ad’s or 4-minute words from my nonexistent sponsors.
Yes, today I want you to realize what Thursdays can do for you. Saturdays are the best days,” you think to yourself, deciding to stay in bed a little longer. Or perhaps it’s the joy of sleeping in yet again, indulgent and serene, that prompts you to think, “Ah yes, this is it — Sunday is the highlight of every week.” Maybe you’re a Friday-loving sociopath. It doesn’t matter. You’re wrong. All of those days are fine, but they’re not the best day.
The best day is Thursday.
Thursdays are wily: Unlike most days, there are no expectations for Thursday, and it deftly plays that lack of promise into a wealth of possibility. Thursday is that guy at work who you never talk to, the one that seems nice enough, always shows up on time, doesn’t raise a fuss, and quietly does a quality job every time. Thursday is humble, understated excellence. It will never make you feel ashamed of not “doing enough with your Thursday.” You’re welcome. (Thursday would never say it sarcastically like that, which is why I’m saying it on behalf of Thursday.)
Did you know if you are listening to this show on the day it was published… it is the 119th day of the year 2021? Means there are 246 days left. That’s all. Actually, if my math’s isn’t deceiving me. 30% of the year is gone. If you are listening to this on this date… the date 29th April 2021. But to put it into another perspective … there are 36 Thursdays left. Perhaps Thursdays is where its convenient, and you plan your POWER training day. The tough stuff, the grind… Ha!, ok, the day where you do that type of workout that you actually don’t like. But hey 2021, you said its going to be different. Right, ok.. Thursdays… 36 remaining… that’s really scary isn’t it.
Now, if you think about it. Taking into consideration you want to improve your 10K and have 36 Thursdays and let’s say for some or other valid reason… it’s a good reason, not a excuse… you had to or you where skipping every second power Thursday would mean 18. 18 Thursadys, …. and then if you perhaps don’t feel so well or you lack that willpower… and therefore, you only really train or workout properly and with that I mean, if it says hills repeats you really DO hill repeats If it says 400 meter intervals, you are really giving it your best. Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
All this is by a famous psychologist Albert Bandura, you might have read something about or written by him. A watered down version, a coke with water… this was the real deal… just to summarize… 1. Preparation breeds confidence 2. Mental skills reinforce confidence 3. Adversity ingrains confidence 4. Support bolsters confidence 5. Support validates confidence. Now usually I prefer including or mentioning dedicated thesis or studies in the world of sport…. And yes he worked as a sports coach. But with Bandura, he actually traces his interest in human psychology back to when he was a youngster working on the Alaska highway. And it was in the Yukon that he got exposed to as he called it gambling and drinking. Then as a student… and no don’t worry this podcast isn’t about him… its about you… but I am getting there. Setting up the context… stick with me it will make sense. Bandura came to support a style of psychology that sought to investigate psychological phenomena through repeatable, experimental testing. His inclusion of such mental phenomena as imagery and representation, Now here it comes…. Representations. That sounds complicated, but its not… Mental representations (or mental imagery) enables representing things that have never been experienced as well as things that do not exist. Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
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Something I learnt during my training as a Endurance Coach... it stuck with me ever since. Cruzado & Munoz "to promote through physical interventions In this way runners develop their potential and opportunities available in their surroundings, optimize their environment, and adopt attitudes, values, and behaviors useful for adapting what cannot be changed". And that’s one of the fundamentals in not only this podcast but also the online learning, the courses. If you have been listening to these podcasts for some time, its always about doing what you can with what you have. If you have limited time, ensure you have training as a top priority. If you always run the same route, try something new….
But when it comes to the big HOW, how should I change as a runner…. How can I develop a mindset…. There is a point we tend to forget over the years.
That we grow with a challenge. That we wish to do the marathon and then settle for lesser distances. That we go for regular runs, and avoid the unpleasantness of a challenging terrain. That we sign up for a 10K rather than a half marathon, just to be safe. … send me a mail to makeeverystep@gmail.com or look us up on www.noexcusesrunner.com . Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
What does a running coach tell you, which are important too… Start With Your Mind. Preparation for a long run begins in your head. .. But let’s start right at point 1. How does it start? In your brain. I can tell you how it doesn’t start. It doesn’t start if you are not running. It doesn’t start if running is a struggle, if getting out to do a training run is a difficult process for you.
Those thoughts don’t come at that moment in time, because you are as one would say not in the correct mindset, or you are not in the correct state of mind.
There first has to be a WANT. A desire to go further. And this part, hey it is like you ever saw someone who has a tattoo that’s really weird. And you are like “what were you thinking”… well I can tell you … it started somewhere in is brain. And if it’s a really weird one… weird tattoo that is not brain, there was a desire to try something.
And you, rather than getting a tattoo, or another one… use that creative streak and apply it to your running.
Whether you currently run 5K’s or regularly run marathons. Let me rephrase that… I hope you are a regular listener because then I know you won’t take offence. If you are one of those “I always do it that way”… or “I always park there”… or “this is how I do it”… This is the perfect show for you… you should not only listen but pay attention and DO.
ISAIAH 43:18-19 Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it?
www.noexcusesrunner.com Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
If you never lived in Northern Europe, or only spent time in South Africa, or Australia, I doubt you can relate. Its miserable. There are plenty of reasons not to run. Not saying excuses, real reasons. Especially you up there in Norway… my biggest respect for you runners’ up there. During the last Comrades I participated in, I ran a few hills with a Canadian runner. And I had to ask him, “how did you train”… and he lived in Edmonton… That’s pretty far up North, lots of snow. Few hours of daylight. See, if he wouldn’t have trained during the winter months, there is no way he would have been able to participate in the Comrades, 90K hills, and hardships all the way. LOL. Anyway, he was used to it, and basically had trained running in his suburb, the same streets, over and over again. Obviously, the pavements usually get cleared of snow, and there are lamppost. But whow, what commitment.
Back to you… And you know this, obviously spring follows winter. Or hang on… every cloud has its silver lining… and doesn’t this happen every year? We get that inspiration off some kind of journal or friends send it to each other. And these quotes, or inspirational passages basically should pacify us.
So we do know, it is just a matter of time. The winter, it’s a temporary hardship. The pain the hardship the difficulty, it is just for a short period. And with the right strategy, especially attitude this phase can be overcome.
Now obviously its something different whether you run in Canada where the winters are long and snowfall is impressive, or whether you run in the South of Italy, where there is no snow, and hardly long spells of freezing temperatures. Yes, but I am not comparing, because for the runner in Italy, that winter feels just as cold to him as the Canadian is used to his deep freeze temperatures.
Now why is it that…. And I am sure you know someone like that. Like the many runners’ that are heading into this spring proudly sharing their stories of excess weight, and lack of training possibilities during the winter.
Of how it just wasn’t possible to run, and oh the danger of slipping on ice, or some low-level excuses which which honestly… could have been overcome.
And whilst they are talking…
They are: Quietly awaiting your approval. The approval that “you understand”. You get it! Sure, it’s true.
Oh, and the approval, you don’t need to say a word, you don’t need to think about your response, because….. it’s enough if you just nod. That’s the “YES” they are looking for.
And you know what, the longer you listen to the story of icy conditions, freezing temperatures, the more you start to believe it too. It’s like oh my goodness, they are right!
Even now whilst listening to the podcast… doesn’t it just sound awful, running in Winter? Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
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Running injury. Isn’t that the worst? When actually I read that 80% of running injuries can be prevented. Runners world, but who knows might just be scheme to sell you more kit. LOL.
But the most common injuries are up to 7-50% Knees. Ouch. Then it was divided into lower leg and upper leg, 9-30% and 4 to 38%.
The foot, 6-40%...and weirdly enough the ankle 4 – 16%. I would have figured that is much higher. How often don’t runners suffer from torn ligaments, or I see runners with those ankle stabilizers.
The knee pain, is usually associated with some weakness in the hips. The famous achilis, well if you carry on whilst it hurts, you might end up with a torn tendon.
But it doesn’t need to be something so dramatic. Maybe you are just sidelined with shin splits, or IT band syndrome.
I don’t want to talk too much about the injuries, I want to focus on what actually happens upstairs, in your brain.
See if you are sidelined for a couple of months, let’s say you had surgery your ankle, you know the next 3 months your running shoes are not going to see the pavement. Ha, you know that crutches and sandals is going to be your dress code.
That realization can be quite a shocker. That moment when your physio or your doctor tells you: “no running”… and you ask, “till when..” and he might just smile back at you and say “first you will need to learn how to walk again…. Once that is possible, we talk about getting back to running”.
OUCH. We are talking months, not weeks. A fellow runner, he had a serious injury, and was operated on, physio, walking with crutches… hey that’s nearly a year without running (in total). Yes there are other cases where runners.. yes I know…
Can you imagine what thoughts go through a runners’ head? I mean even worse if it’s the perfect season, the right kind of training and momentum… and its unfair because you were just at a training peak…. And now this. No running. Or, I hear I was just getting close to improving on 10K PB, and now this.
If you look at the internet, and try to get advice there, you know on what to do whilst injured. Of course first off that algorithm will sell you compression socks, kinesiology tape, massage guns… but once you skip all that advertisement, tell me what advice do you find?
See I am talking about first hand experience here. My one and only injury was a really bad one. I was out of action for months. Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.So what was my favorite excuse? Its too windy. Yes that exactly that was my main punchline. Windy as in actual wind, not passing wind. Nope farting wasn’t the issue. If you have that issue, don’t worry about it, nothing lightens up the mood in a running group if you squeeze a fart, and shout TURBO mode. Jokes aside…The reason you might be fartingcomes whilst running is that running usually speeds up your digestion process. Combine that with the pounding of your feet, and you get the fart frequency.
There is another type of wind… The second wind… heard of that… what happens is…
As your body pumps more blood through your muscles, you start to perspire and running usually feels easier…
Other runners talk about a second wind when you are approaching the the 7 or 8K mark in a 10K race. Suddenly you get a boost in energy, a power surge, ignore the tiredness the soreness and booohmmm off you go suddenly at a much faster pace crossing the line in style.
And now according to the British Medical Journal listen to this…
Most likely, second wind is a mental thing, having to do with your neurochemicals or psychology, scientists believe. The BMJ notes that “second wind” phenomenon is similar to the concept of a “runner’s high,” which has been researched throughout the years.1. Is it true? Is it true that I cannot run if it is windy? Have there been times when I had a great run experience anyway?
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Is it logical? Is it logical that just because I didn’t wear the correct running gear running in the wind isn’t for me?
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Is it helpful? Does having this belief enhance my chances of improving as a runner today or in the near future?
If you can dispute your own beliefs, it opens up room for more productive beliefs and thoughts.Productive, positive thoughts enhance self–confidence, improve focus (Focus on what you are doing in the present), help you remain calm during pressure situations and create a positive mindset for competing. Accepting that you can’t perform perfectly and not seeking perfection helps you as a athlete to perform better… Better than yesterday, better than last week, last month and last year.
Let’s close todays windy show… there is a great verse I want to share with you…
John 3:8 “The wind blows wherever it wants. Just as you can hear the wind but can’t tell where it comes from or where it is going, so you can’t explain how people are born of the Spirit.”
This capability of our brain to store such memories, everything from childhood friends to shopping list, it gives us the ability to learn from past experiences. So that particular memory is a piece of information that is stored in your brain.
But, the time of storage seems so often have an effect on the quality of how the information is recalled.
According to scientist the information can be stored in different areas. Depending what it is. So, a specific memory is split up into different regions.
If it is a particular landmark, you recall on that favorite run I asked you to recall… maybe that was what came up in your minds eye. A tree where you park your car, or a building that is your finish line. Well this involves sight, so that visual trave is stored in a region that involves sight perception
Navigation is based on this. Visual clues send or release a trigger and set a series of thoughts of a route that you once ran. Those triggers allow you to judge when what turn needs to be taken. This happens through a electrical discharge which releases neurons. Now just bear with me here for a second.. those neurons release chemicals and these chemicals well it depends how many or how much has been released, when, what duration of activation.
Researches have looked at this, and the way I understood this is that there are people who have something called topographical disorientation. Basically, it means you cant navigate. Means some people have difficulty in learning new things, yes, but that’s now what I am referring to here.
There is something else that I found, and it is Retrograde topographical disorientation. Means this person will not be able to recognize previously known scenes. Rooms, or streets they lived in.
For most runners however you don’t suffer from this. And you have the ability to find your way around terrain. No not referring to Bear Grylls type of adventure but rather your running route. The one you thought of in the beginning of the show… where are you now aas you recall it? Still at the same part or you mentally moved along the route? Ok, this navigation relies on so called myriad skills, and of course knowledge by learning to put information gathered together. Information such as hills, pavements, landmarks and street layouts.
What surprised me most was that apparently, well maybe you know this… Brain imaging studies have identified hippocampal activation in London taxi drivers as they employ learned maps of the city to navigate and these experiments have distinguished the activation of the hippocampus in wayfinding by survey navigation as they are in complex maze learning in rats.
These studies suggest the human hippocampus is preferentially involved in survey navigation. However, more detailed examination of the role of the hippocampus in survey navigation has revealed that the hippocampus is primarily engaged during the building and updating of cognitive maps rather than the expression of well-learned maps Also, in an investigation of hippocampal activation over the detailed course of navigating a well-learned environment in humans, the hippocampus was not continuously engaged, but rather is engaged only briefly during the planning of routes to a new destination or altering an already specified route. Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
I need to share with you a story from 1994. Picture it, the start of the Comrades marathon. 9 times winner Bruce Fordyce, at the start. It’s a perfect day as the runners head off through the dark Durban streets, starting their climb.
Now remember this is 1994.. when you still had a Walkman, South Africa had its first multi racial elections, Tonya Harding… skater, who took out her rival… how’s that for a strategy…
Brazil wins the world cup, If the gloves don’t fit… that white Bronco driving down the highway with what was it 10 20 police cars?
Ok, and now… back to the comrades.. just shy of 90 kilometers, from Durban to Pietermaritzburg. And at 21KM a man with a strange surname takes the lead. Well… ok… Salazar is it even worth to try and pronounce his name? He is participating the first time, and Bruce will win this one… just wait and see.
Now back in ’94, this day was the only day that in our household the TV was on. Actually, it’s the only day there was something being shown. See the Comrades is THE event, and coverage actually started as soon as it was daylight.
I remember this race so clearly, as the race went on, more details emerged about the runner leading the pack. Alberto Salazar.
Turns out he was a Boston winner… but that was some years ago.
His 5K time of 13:11, a marathon best of 2:09. Winning the NY marathon 3 times in a row. Or the dehydrated finish line dash 1982 Boston marathon. Whow… impressive but still he never had run such a far distance.
I never realized this, but in those days it was said that he wasn’t a naturally talented or gifted runner. If there even is such a thing.
One thing he had was tenacity Crossing a line dehydrated or collapsing due to heat exhausting.
He stopped running in the mid 80’s and then well… first he tried to heal up from various wounds injuries and operations he had. Ending up doing most of his training on a treadmill. Signed up and ran a spectacular comrades marathon. Winning it.
He basically came out of nowhere, rather than give up, he went for a double distance. The comrades marathon is about 90KM…. Seriously who does that? Who would even think of doing that? If you are injured as a pro, the way he was injured most would give up running. Or at least wait till the body fully recovers. I don’t remember what it was but some injury that really took a long time to
Actually, his career was “washed up”. His injuries, I guess his age too, and there where other runners that dominated the headlines.
Then he focused on the treadmill. Really brave. He ran even though injuries where not healed completely.
He overcame incredible hardships, must have endured a lot of pain. Now look I am aware of the press coverage regarding Alberto and the Oregon Project. Or some other allegations and you might say where there is smoke there is a fire.
But that’s not what I want to talk about. I want to focus on the Comrades which he absolutely crushed, and his training mindset.Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
For me, it has an effect of memories, and special moments. Crossing the finish line of the Two Oceans Ultra, or the Dubai Marathon, or surviving a wet cold Polish 42,2Km. Memories, and good ones at that.
Plus, they remind me that each race, each event had me follow and adhere to a process. And of course, till date there was not a easy race amongst them.
The strange part is, that ever so often, clients will comment on the medals and immediately project this on to themselves. Ranging from “oh whow, I never did that marathon”, or “sure whish I could one day run one marathon, would be enough for me”.
You can relate to these types of topics? As though the run for me was somehow easier. Or like I was a pro runner. Won races and made it to Olympics. LOL.
I am not by the way. Nope, didn’t go to any Olympics, yes, won a race once twice actually but just as a recreational runner. And winning was never the objective. Rather running is just something that stuck with me throughout my life.
And yes, since my childhood actually.
Over 35 years of running, from just becoming fit, to surviving military training… and then discovering the freedom and the possibilities associated with which you can perform this sport.
Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
And for this there are a range of tools that over the years I got skilled in. Invested time and money to learn motivational techniques, hypnosis, cbt and many more. And somehow, exactly that, rekindling the fire, helping runners unleash what they perhaps never thought of, that became my passion.
So one day a customer recommended me to start making a podcast. To reach people who might just need to hear this. And see this podcast, and its quality content it is for free. And it is my ambition to address attitude, mindset, mental issues that maybe right now resonate with you.
Of course as a certified run coach, I do offer workshops, well when COVID restrictions allow it again, I also train athletes, especially those with ambition. What I don’t do is give advice or talk on topics such as apparel, shoes, gels etc.
But you know there are a lot of mental tools you can use all by yourself. A lot of the material I talk about and present is based on solution-oriented short-term coaching. At the end of the day, all things considered. You know what is best for you. You might not be in a situation to decide, or to find and access this. But we are all unique, and with these tools that I talk about I it is my hope you will use them and work with them. To work with self-hypnosis, mental training, suggestions, and in being able to make new goals, and go for them. That’s why I set this all up in such a way that you can access this at your liking. Of course, there are some advanced courses that are there in case you are serious about unleashing your potential.
Actually the biggest run advice I found was when I was about 15. Never realized that this actually wasn’t discovered just for me, but Russian astronauts in the 70’s. How to get the oxygen into your body most efficiently to get that job done.
Running is very much a rhythmic exercise. Obvious, Heart, puls, steps… now this applies to regular runners and those that maybe just started running and might just be struggling with this.
Let’s first see what the text books teach us.
For low intensity a 3:3 breathing pattern. Means for every 3 strides you with inhale, and the next three strides are for exhaling.
Benefit right away is that it will ensure you realize hey, I don’t overspeed anymore, or outpace myself. Because it is a breathing pattern for low intensity, aerobic run.
Then as the pace is increased maybe a 2:2, which means more oxygen is inhaled more carbon dioxide expelled, for a slightly faster pace. Or for hard tempo effort.
If it is the end of a 5 K, or you just are heading down the applauding spectators of that marathon, lactose acid building up you are heading for the glamour girl or glamour boy marathon finisher photo… a 1:1 high intensity pattern. Hard and fast breathing.
Research has some different idea. 3:2 or a 2:1. For me this one make the most sense, your exhale is always on a different foot. Which CAN, it MIGHT lead to stress in one side of your body, obviously think about it.
Come to think of it, we are approaching this the wrong way, are we not? Well, if you use a 500ml plastic bottle water bottle, what I think that 17 ounces? And you just emptied it. If like me I enjoy crushing them a bit so whilst running they are easier to hold.
Now, if you want to fill that crushed bottled, you are not going to get 17 ounces back inside.
Well obviously, because it is crushed, the volume has ben decreased.
What has this got to do with breathing.
Gave you an image to remember not wasting your time.
If you are prone to not standing straight, walking and your back is NOT straight all the time, or perhaps you sit Infront of a laptop the whole day, chances are your body posture is a lot like that rushed bottle. Means that your lung volume is not going to allow that maximum volume to enter. Even F you bought those great new running socks, with a promise of more speed, or sorry was it those new shoes… LOL, sorry I have to add that. www.hypnorun.com
www.hypnorun.com Activating your potential. Yes, this is something we talk about a lot, often actually. And it is something that I discover again and again in working with runners. How much potential there is hidden inside of people. The source of power, subconscious. Of course, this is not selective because the runners’ that come to me for a coaching obviously have some or other issue or concern.
There is something they are not happy about, be it their endurance, or their perseverance. Something they want to change.
Most of the time they have a vague idea, but often they cannot put their finger on it. They haven’t figured out what is holding them back or blocking them, but they realize they need to change.
And yes, one of the tools is visualization. And there are two way of doing this. Let me give you a bit of insight. By writing on a flipchart the thoughts the runner has expressed. The ideas they have or answers to questions, and of course to the main problem area they have.
Means they are sitting there and see what is being written down.
A lot of it is intuition based, but it always ends up being applicable.
It is always fascinating discovering or putting those pieces together and seeing the reaction of a runner who suddenly realizes… whow this is what I can actually accomplish. He or she sees discovers a red line. A route, for me a coach trained in this process I can see it a lot earlier, I think it has to do with having dealt with so many runners from different backgrounds over the years.
What I write down is only the reply. And through this process the runner suddenly sees becomes aware what is actually inside of him.
What he can use, what connections there are, and this is very exciting.
The second part of the visualization exercise is done by using methods that dive into the subconscious. It can be that certain images are revealed, that enable the client to see his solution or his future accomplishment. Or can identify where exactly that limiting belief is hiding. And usually if the client comes back the second time, he will play through a sequence of events the way he wants the race or the event to happen.
I remember when I was a kid, I need to share this with you. Imagine, growing up in South Africa Golf crazy country and Gary Player at his best…. But also other great players came to participate in for example the million dollar tournament. Yes, I know the podcast is about running, not Golf. But I am getting there, wait.
And I remember Seve Ballisteros, 1983… he won that tournament. Impressive 14 under par, and he came back to win it in 1984 again. Finishing 9 under par.
www.hypnorun.com. And that is when I heard for the first time someone and a professional at that using a mental technique.
We cannot control the outside environment. Hot cold, windy, we cannot control that. But what we can control is how we think, how we approach tough situations. Where we build compelling future scenarios. www.hypnorun.com
I can focus on what I want. I am not a slave to the media. Hey nothing wrong with watching tv every now and then. But if you start to join Facebook groups, and find yourself speculating over possible outcomes…LOL....get help. What am I on about today? Well I am on about spreading the word on setting and achieving goals.
And I am giving you no excuse to tell me that this is not possible. You don’t have time. A preemptive strike so to speak.
Now that I have your attention. Ask yourself:
Look at what type of runner I have become.
Look what capabilities I have created.
Are you 100 steps behind everyone, or building up your potential, to come back better, stronger… maybe a smarter runner too?
And no this is not about being positive all the time. This is about you and your development as a runner.
Ok you know it is important to take time to reflect on where you are at with your running. But that alone is not enough. You need to apply and focus … and please don’t give a sigh and “another goal setting episode” or “another time management story”. Actually you know that is important.
Especially if you are caught in a dead end. In a cul-de-sac. And you are looking for… what for? A solution. Well, there is none. If you are in a difficult spot, let’s say you hardly followed your training plan. It is what it is. There is no way out. There is not solution. Time has passed, and the result is what it is.
Or: You didn’t take part in the races you had planned… COVID I understand. And now the weight your body weight on the scale is an unusually high number.
The running shoes are maybe tucked so far behind in the cupboard you don’t even see them anymore. Or maybe you have been reading a lot about goal setting, and time management and somehow it seems you are not getting anywhere.
Well, compare it to the runner who maybe lacks your talent, your build. Your experience. But has a pretty clear crystal clear goal. To run a sub 4:00 hour marathon. 3:59. And has a training plan that was regularly used and reflected upon.
That runner that not only wrote the goal on a piece of paper but constantly reminded him or herself to work towards it.
That didn’t get caught up in the world of what is the newest app I should have on my phone. Or got lost in the world of training plans, and supplements.
And then as time passes and the training times didn’t improve, and maybe as happens sometimes there is a big gap in training. www.hypnorun.com
Is sitting in front of the computer supplemented by sitting Infront of the laptop? Are you eating healthy, correct? You know you should. But maybe you are struggling. www.hypnrun.com
What about those apps on your phone? The apps, that are supposedly going make you become a champion. OK I am being cynical. No champion born behind a phone.
The questions are meant to identify how you are doing. What level of potential can you access, what type of run can be currently expected of yourself?
Development of self-esteem, self-worth. The effects that a full development and influence on your adult life. Youth develop own identity. This is not so easy, you are becoming a man or woman, difficult and nice time because a lot is happening.
And here there is a crossroad, strong or weak self-image.
If those runners you associate with, give you that feeling of not being good enough, you take on those doubts. And that then feeds off negative beliefs. Something you heard, as an adult you remember it. And then you accept that what was said, as your own.
There are ways to overcome this limbic wave for example, but that’s jumping ahead of myself.
Some runners progress in different ways, they have allowed their belief and confidence to be shattered, just that feeling of not being able to reach a proper time.
All other runners they look fitter, appear to run faster. Click here www.hypnorun.com
Well if this sounds familiar… how about today start a new route, start by training the brain, and taking a closer look…
Self-confident people what do you think that means. Strong, quick to respond. Clear, can get his way? And yes, self-confident people tend to be attracted to each other. Yes, to others they might appear arrogant, but that’s not healthy then is it.
All it means is accepting the way you are. You don’t need to post your finish time, you can be a quiet type but be that runner who stands up for himself.
Especially those runners that don’t have such standing sometimes they like to be put in the spotlight as though there is something wrong with them.
Not having self-confidence can lead to having a difficult run performance.
Especially those that have low self-confidence like to try to lower others. Maybe you know this from a job, a career.
And ever so often the question arises: is it me? Ask yourself that in a different tone.
It is not you. The other person has an issue. Because actually he or she is insecure. Seeing this, realizing this, is a big moment.
In 2006, Karnazes embarked on the well-publicized Endurance 50: 50 marathons in 50 states in 50 consecutive days. Pete Kostelnik average 72 miles per day across the US. Eliud Kipchoge Sub 2:00 hour marathon, what a performance right? Then there are so local endurance athletes, Achim Heukemes. At age 69 (he is a record holder in numerous events 10x iron man champion, endurance events across USA) well he decided to do a charity run in the middle of lock down. Infront of his house there are two flights of stairs leading to the front door. 9 up 9 down and completed 7.000 laps. That’s 63.000 steps up, and 63.000 steps down. In 24 hours.
I mention him because he is a local runner, or extreme athlete should I say. And I am sure you also have someone like that where you stay. Someone who did some or other challenge that you maybe thought: whow, impressive. A performance where your thoughts went from whow impressive to I could never do that. LoL. Listening to others do them can also lead to a effect that I shouldn’t even bother. All been done. No one will care whether I do or not. True.
But your thinking is wrong, let me explain, don’t get annoyed. Listen if that is your thought then you are in the comparison trap. You are in a race, and others don’t even realize it. It is inside your mind.
So get out o your head, or you are dead! Yes seriously, stop that thinking. Stay in your frame of possibilities. Let those thoughts flow. You don’t need to do 50 Marathons, or run across a country. And it is not about getting into the Guinness book of records. It is about perseverance, endurance and being brave.
All traits that help you become a better, stronger and smarter runner.
For my 45th Birthday, I did a charity run, raising money for refuge kids. Running a total of 12 marathons on 12 consecutives days, in 12 countries. On my 50th Birthday which means German Winter…. Cold I thought let’s run 50 Kilometers. Thank goodness I don’t live in Milton Keynes anymore… would have meant 50 Miles. Gain self-trust when you overcome challenges. Overcome challenges gain self-trust gain self-confidence. Psalm 31:24 Be strong, and let your heart take courage, all you who wait for the Lord! www.hypnorun.com
That's from the movie Forrest Gump, when Forrest (played by Tom Hanks) runs in scene after scene after scene. I didn’t realize it, but the producers where conveying a message, of the running craze that spread across the us in the 1970s.
Running statistics…Since then, running has captured the attention of millions of Americans. Thousands of road races and marathons occur each year, and running is the sixth most popular exercise in the United States.
Surprisingly the statistics show that the tendency is to decline from a start of just under 2 mil in 2000, Peaks in 2016 with 10 million just recreational runners.
Amazing for something that goes back to Ten thousands of years ago, hunter-gatherers like the Tarahumara Indians in Mexico, ran 15-75 miles a day on the hunt. African Bushemen chasing down a gazzle…. To normal every day middle of the pack runners aspiring to do a run challenge, or set a personal best, or hey run the 5K park run right up to marathon
Which brings us to YOU:
Welcome runner… tell me how are you currently doing? I am asking with the intention of understanding. So answer yourself without harsh words, or funny belittling remarks.
You, today, this moment in time.. year is almost over. With regard to your running of course.
What is your summary. Perhaps you where plagued by injury. I hope not. But you know it happens sometimes and maybe the injury took a long time to heal, rehabilitations… but surely you managed to squeeze in some runs before or of late.
Maybe you had the year 2020 planned out with different venues and races you wanted to participate in. Or achieve a best time.
Did it work out for you? Or are you full of regret?.... Speaking of regret…
I was supposed to go and join my good Friend Morten and run a marathon in Spain with him. Picture this I am the organizer, daughter will come along, we all meet in the lovely seaside town of Tarragona eat, run and enjoy.
Well I couldn’t do the trip actually. I came down with I don’t know what… I remember I felt awful and couldn’t attend the race. Very disturbed I couldn’t do that.
Hey maybe your last race didn’t end the way you expected it to. And you sat there the rest of the days pondering as to what might have been, how it could have changed.
But again lighten up. You know not every year is linked with some or other great success. Especially the COVID year. Maybe you managed to lower your avg mileage and got some much required rest time. All good… except… if whilst pondering your year you realized, definitely not a trace of Forest Gump inside your run story. Not even a hint of running to the end of town.
Is it because… perhaps maybe … you where continuously struggling?
Struggling to get out of the house? Or struggling to run the distance. Struggling to put in a effort. Struggling to test yourself.
What I mean is… Are the distances getting shorter, the run times too?
Or maybe your run calendar entries have a lot of blank spaces in between them no matter how close you look you cannot explain or reason that this was some or other plan.
This year is over. Finished. What is done is done. And now tell me… if you looking back on your running, do you have more excuses “not to run” than “actual runs completed” on your STRAVA, let’s change that for the new year…. stay tuned, this is the place where you will get setup to make it your best running year yet, but first the intro.
Yes Heiko is my name spelt h-e-i-k-o, German name, grew up in South Africa as you can tell from my accent…. Just a kid from 34 Lampet street in the Willows, who realized at some stage that he really enjoys running, and somehow 35 years later… I can look back at a encouraging run history, coached some great runners, plus a couple of books that I sold, -not only wrote- LOL there is a difference… built a registered brand to help runners shape up and train their mental side of their sport.
Plus of course created a really powerful online course at hypnorun.com to ensure you become a better, stronger and smarter runner. Yes, do check it out on hypnorun.com, there is no risk you can check it out, but I suggest you only do it if you are serious about improving your mental side of running. If you want nutritional advice, or are expecting some training plans, then please don’t sign up. Otherwise, you will want your money back, then I have to go into the system, open a credit… think before signing up. Because this program it is really going to have you invest time and energy into changing thought patterns, basically to help you unleash your run potential, that maybe you have already thought you don’t posses anymore. Hey, especially if you are heading towards 40 and are starting to convince yourself your best running days are over.
Nonsense. They are not. They are ahead of you. And you know here at this show (well if you are a regular listener) that here we look forward not back. Ok, perhaps for todays show we did it, right in the beginning. But not as in hours of reflection. Just to sum up the year. Lessons learnt so to speak, or to come to the realization that -could’ve done more- or – should’ve done more-.
Ok, that is hypnorun.com have a look, read through it… yes sorry contrary to sites that explain everything in 1 minute… yeah right, here you need to spend some time reading the contents. LOL.
And hey, look you don’t need to honestly. If this doesn’t strike a chord with you, you can still enjoy the podcast…. and that by the way is the only ad you will ever hear on this show. Yes, we dive straight in no 2 minutes of supposedly best running socks, or supplements which really do wonders.
No here at ‘advanced endurance coaching’ we, and with we I mean all those runners that I have had the pleasure of training in our workshops… have experienced that improvement when you have changed your mindset… but hey that was all before the world got crazy and COVID stopped life as we knew it.
What moves your heart? What have you seen heard, felt that really irritated, disturbed you? And would you run 506 Kilometers, in the midst of a cold winter, for someone you don’t know? For a topic that divides friends, political camps, where actually everyone agrees shouldn’t be our problem? Let me share with you today a story that perhaps challenges some or other views you might be having, or it will inspire you to take up your goals you perhaps need some extra inspiration to get going.
I mean we used to run around outside till it was dark, we would constantly be on the prowl in our street, be it after school, after church, like the days wouldn’t end….endless summer…. and then one day, without even realizing it, same happened to you….. it was the last time we would ever go outside. I mean I don’t remember the last game or what we played as kids. I can recall how we used to play but not that LAST time.
I recall we used to tease my best friends kid brother… hey Anton I am sorry about that. Hope you got over it. Point is, in my childhood I had the opportunity to really make great friends and great memories.
And you know today even experts have proven that those early childhood moments they do sort of define a way a path for your life. Sure there is no set recipe, but growing up in a safe and sound environment hey, it puts you miles ahead of someone who didn’t have it.
Whaaaat hey Heiko I thought this show was supposed to make me a better runner. Yes, correct, a better stronger and smarter runner. But here in this show, we sometimes go deep, and no not as in what is the best fartlek workout, or which 5 PRO runner tips will make you faster. Here we aim to help you the recreational runner become a runner that uses mental techniques to improve your run performance. Tools that are hands on, that go further than a inspirational Facebook post you read whilst lying on the couch when you should be out there running.
And look this is not for everyone, I mean seriously if you want to overcome excuses, and become a #noexcuses runner, or finally achieve your special distance, that personal best. Check it out, hypnorun.com it is all based on a registered brand and successful workshops we used to host, well before the world got crazy and we all wore masks.
Today I want to take you back to 2015… What a year. You think 2020 was a hectic year, just think back…. In the US there where horrendous mass shootings that I can somehow recall, Aaron Hernandez Patriots was convicted of murder… and I remember during that time I travelled by car through France, to catch the ferry or the train to the united kingdom. And here, this is actually where it all started.
In a race, looking back… that runner behind you… he knows…she knows… yes you are tired… … you ever had that… that some runner ahead of you - and maybe you are just like enjoying hanging on to him. His pace is good… and you are not in a hurry, you are not on the way to a podium finish… you know you are spot on with your time…
Then suddenly the runner in front.. he turns around, and you catch a glimpse of a face, just for a split second… is it not amazing how our brains work. We see that face for an instant, but we know… yes, that runner is struggling. Some internal issues going on there. Tired, dehydrated, or cannot maintain the pace, and then you notice it…. I can pass this runner. I am definitely faster.
Ah wait, first let me tell you what this podcast is all about. Especially if you are a first-time listener… thanks for your time. Here during these next 15 or 18 minutes let us dive into the world of the running brain. Yes, this is the show where we DON’T have any ads… sorry. uuuh you must be disappointed no 4 minutes of ads, and here is a word from our sponsors. Nor do I talk about running gear, nor do we talk about running gels, nor about training plans…. Here it is all about the mindset, to go far deeper than just Facebook post. A superficial inspirational quote which you enjoy reading but it doesn’t help you to get running if you have your excuses all stacked up. Nor will the -don’t ever give up- post help you when you are struggling up a hill. Do have a look at our site hypnorun.com you can find out more… but back to the show…
Had this on a few occasions, once in a sprint triathlon… I clearly remember whilst getting out of transition, I was overtaken by well first I only saw a tattoo that said something. prince, and a purple triathlon shirt…. a young fit looking lady. Like in a narrow turn… wow I moved aside, obviously some age grouper… around a quite narrow turn she came by and we rubbed shoulders. Nothing serious, no one fell or stumbled, just a normal shuffle for position.
Now I wasn’t sure whether she had just got of the bike as I did, or whether she was on lap two. She obviously had no issues changing from the bike to running, whilst I was still cursing the bike course…. Really the bike my worst discipline… anyway so the run got better, and then at 5KM I saw her a couple of runners ahead of me. Often at these events some triathletes they slow down on the run so I usually overtake some… and I wanted to stick to this runner… cause I knew she was strong.
Thought with her pace I don’t need to think so much, just stick with her and I should make my time.
Just to setup the scene for you. It’s a hot day, the swim for me was great, cycle aweful and now I am on a narrow path somewhere middle of the pack. And the whole run track is mixed up. You can’t tell who is on lap one or who is on lap two. Runners heading towards you, just separated by a cone… so it is a excited race environment. Oh, did I mention it was hot, so hot you felt the tarmac radiate the heat. If you want to learn more brain training related tools especially designed for runners… come on have a look at hypnorun.com, you can go back to your cell phone addiction and scroll scroll scroll ha.. just kidding. No not about the hypnorun.com part. Making you a better stronger and smarter runner. God bless my name is Heiko, and remember… take it easy.
Let me guess, when you are going for your run…. you think of… the distance, how far you want to go. Then next you think of the time, is it not? Hey come on, its what most runners’ will think about. But what about intensity?
Welcome to the advanced endurance coaching podcast. What do we do here… come on, if you are a first time listener…. You need to listen to a few of the previous shows, because it takes a while to grow on you… lol… and you, the regular listener: thank you, for your support. Listeners in no, not 30 nope nor 35… 40 countries. Whow, really thanks for your support. Honestly how does this internet thing work… ?
Is it the fact that there are no ads? No “a quick note from my sponsors?”… maybe because there’s no swearing and useless rambling?
You know on a longer run, I might enjoy listening to a podcast. But so much out there is just not… not interesting. A lot of it is about me me me…. Or lining up to some or other comparison which leads a lot of runners to suffer from the comparison trap. Yu should check out the podcast episode 15 run your way to contentment… I did a whole show on that comparison trap, how it will suck the living daylight out of you.
Hey, so that’s why if you want high quality advice, and get some inspiration to ensure you stay on track. ….. That’s what it is all about staying on track, isn’t it?
That a different summary for perseverance.
Here at the advanced endurance podcast, it is about that most important part of your whole being as a runner. That most important muscle, that most priced tool you have…
Your brain.
New listeners do stay tuned, even if you are disappointed that I didn’t mention a new pair of runner’s sock, runners shoes, or runners gel. Wouldn’t it be great if those things really made you faster?
What makes you faster? Other than obviously training according to a plan, adhering to it with diligence? How about training your brain… you should visit our site hypnorun.com the only training guide that is made by runners’ for runners’ as it says in the intro… better stronger smarter…
BUT… Nor the show nor the course for that matter will lead you to become a master runner if you haven’t been running and training improving and competing the past few years, listening to the show won’t make any difference. Nothing.
Well JUST listening won’t make a difference anyway, you need to use what you learn, apply it. And if you haven’t invested a lot in the last few years, how do you expect to suddenly do a sub 50 10K (if up to now you never ran faster than say 70 minutes) Where is that improvement supposed to come from? Why do I get such e-mails?
Whaaats up I thought this was supposed to be motivational? LOL, hey if you want to waste your time, and money, you need to go somewhere else. Somewhere they promise you that all you need to do is dream… visualize it.
Hey, of course visualization is an important technique, in a certain given context. Yes at hypnorun we use it too…but part of a training module. But as a standalone, fueling hopes and dreams that cannot come true… because you have been…say…. lazy for too long, or you have been a “full of excuses runner” for too long.
Sometimes it is what it is. The best time to start improving… was yesterday. That best ever 5K… that was last year… That sub 3:00 hour marathon, too many missed training cycles. Too many missed strength training workouts. It is not going to happen.
If that is you, your current situation…. Here are some steps forward.
Do you know what you and Kilian Journet, or Sheily Ann Frasier or Eliud Kipchoge have in common?
First point: You and the pro’s have SMA.
Second point: Well … it’s a bit of a anticlimax this one… but you, the pro’s hey me too of course we all at one point or another decide to STOP.
Yup, I am serious. There is a decision you take and then: You stop. I mean we all do, some time or another. You cease to put one foot in front of the other. And that’s it. Your run is over.
Because you decided to come to a grinding halt?
Or you hit a brick wall?
Or somehow you reached a conclusion that this is it.
None of the above … most of the time is it no? I mean no runner goes and runs his heart out every single run. Nor do you run so far that you hit a wall.
Or is this where SMA comes into play? Oh, I didn’t mention what SMA stands for. Supplementary motor area. That is a part of the brain many studies were conducted, experiments performed.. real difficult topic to study in depth, I will spare you the details, but give you the quick essentials… it is a part of the brain which is active BEFORE the actual decision is taken.
What am I saying that our brain unconsciously makes a decision and we are not taking decisions based on our free will….. looks like it yes, this is based on a study in the year 1983, where the decision-making part of the brain was analyzed, or researched or whatever you call it you know what I mean. Yes, well what the study concluded or proved was that just before you actually make a decision… the supplementary motor area kicks in. It is an area or a part of the decision-making process which caused a controversy, because apparently, we as humans are all about being able to choose as we like.
Well surprise. Anyone who has ever ended up with a shopping cart full of items and wondering why and how come they ended up in there… knows how it happened. Or did you ever drive home, and once you parked you car, you thought “how did I get here?” You know you drove, sure, but you cannot remember whether the traffic lights where green, or was traffic heavy or not… maybe it happens to you whilst you go on a run…. it is over, you stopped, and you cannot recall the details. Your running watch and the sweat clearly is proof you where on a run. So why can you not remember how where what happened… It happened on a subconscious level.
Confused? Oh, it is not what you expected. LOL, did you think this is one of those shows where we discuss those secrets get fast quick schemes by buying a training plan that a pro runner uses?
Nope. Here we talk to you my dear fellow runner.. keeping it real, whether you are a middle of the pack runner, a dedicated runner, a sometimes I struggle runner, or a no excuses runner. All of you share something… you all think a lot about your running. About how to improve. How to make this hobby even better for you.
Yes, this is the show where we talk about that part of your body which has the biggest impact on your running performance. That organ that determines everything about how far, how fast, how long you run.
That grey matter we hardly ever talk about, but without it… heck… we’d be Zombies wouldn’t we? Oh that was a good show too, got more listeners or play’s than usual… Zombie runner you can check it out it is Episode 30… give it a listen.
Ever read a book, or listened to a audiobook, a story: About those amazingly talented runners from Kenya, Ethiopia… and then some runner from Europe goes there to learn or discover their secret.
Is it the diet, the altitude, no hang on it must be the gens, or the desire to escape hardships… Ha ha… sorry to burst your bubble…. actually it is the same reason those Norwegian brothers are such great runners, or the British brothers excel at triathlon. The Norwegians, Henrik, Filip and Jakob Ingebrigtsen,
And the British triathlete.. Jonathan and Alistair Brownlee.
Spoiler-alert… It is the attitude. Stop being caught in the chicken or egg scenario. The runners in Iten, they set their minds to become the best they can be. They realized their best is far more than they are currently doing and are not shy or scared to create a bigger vision for themselves. This vision then of course takes form, with a coach and training team that would help them get that expert advice they need to succeed on that top level. And of course the runners’ need to show progress.
And this “create a vision bigger than oneself”.. that can be scary. Actually, then you are doing it right. When was the last time you read do something that scares you and the last time you did.
Sidenote: maybe you didn’t pick up on it…buying the same wetsuit won’t make you swim as fast as Brownlee brother’s swim. Oblivious you say. Well, how come you think those shoes the Viking brothers wear will make you a better runner?
Now rather than setting a huge target, hey how about just plan to go to your local track. And start to run on it. Simple. The 400-meter circuit, a daunting place if you are not yet fond of it. Stick around to overcome your doubts, pet hates, dislikes, animosities, whatever it is that kept and keeps you away from the track. If there is no track near you.
I sincerely doubt it.
If not, if you really are not ready for the track… you can of course do a excellent online course. Let me sneak this one in…
However, that is what you can learn on our online learning program, a mindset that will empower you to not only dream of newer distances and improved times. It will give your running a new lifeline, and help you enter each training with a mentally powerful resourceful state. Made by runners for runners’, it is the only one of its kind. Over 3 hours of video training, all there for the price of a pair of running shoes.
And to make sure that you don’t just sit in front of your online course… because if you just read about running or brain training for that matter… well, it is like that bucket of paint that is in my cellar. If I don’t apply it there is not much use, now let us move to todays topic…. The 400 meters.
Heiko I thought this show was about going further. Why do you want to talk about such a short distance, because you my dear listener most probably don’t like that distance? Hey, you know what, it is not my favorite distance either, but there is some valuable lessons to be learnt.
Jealousy… ever been jealous, or even envious of another runner? It is one of those topics the more you spend more time on it, you realize this is deep, whow, it somehow goes right down and before you know it its shaking you up….
My name is Heiko…. A question that often comes to mind is… Good and bad jealousy… how much jealousy is good and how much unhealthy. Especially… In our sport of running…
Hey thanks for joining me on today’s podcast, if you are a first-time listener thank you for your time, and trust… yes it has something to do with trust… your time your attention. To all those regular listeners, hey welcome back.
Now tell me you ever been jealous of another runner. Why am I asking that question? Well listen it is just you and me here, so this is the moment to be honest with yourself… and jealous means or the definition of jealousy
hostile toward a rival or one believed to enjoy an advantage :
ENVIOUS. His success made his old friends jealous.
They were jealous of his success.
intolerant of rivalry or unfaithfulness jealous of the slightest interference in household management— Havelock Ellis
disposed to suspect rivalry
Uuuuuh today we are diving in deep in this mental training for runners.
Before you say no and go and listen to some other podcast with 4-minute ads, cursing and another ad for a sports drink you won’t enjoy anyway… stay here. And think. Even if your first NO was very convincing.
Have you never ever … or no… hang on maybe you know someone who runs, less miles than you, slower pace than you, has half the medals, only two runners t shirts, you have at least 20, BUT talkative Telly manages to woooh the crowd with his tales of running. And everyone hangs on his lips in admiration of his amazing running adventures. And you are like thinking hang on, I run much further than that. Or I complete that distance in half the time… and booom there it is. Jealousy. Case closed.
Or is there someone in your club you train together, you run together, but secretly you are racing the other runner. He or she doesn’t know it, but you do. Booom jealousy.
Envy neid painful or resentful awareness of an advantage enjoyed by another joined with a desire to possess the same advantage
Sensation, attitude in which someone does not grant another success or possession or wants to own the same.
Check out our online training https://hypnorunning.thinkific.com Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
A rating, a like, a share will be greatly appreciated, and will help other runners’ that are looking for such advice find this show. So please do share.
Last week we spoke about marathons. Why run such an event? What does it take? Well, look I am a runner who somehow enjoys the distance. But we all are different. And maybe some of you like different challenges… like streaking…. Ha ha!
Yes, thanks for joining todays show. This is the one and only hypnorun show, a show that actually grew out of COVID frustration. See, listen… this is all about running, and training your brain… the whole concept. It is so much more than a podcast. I really enjoy listening to runners’ reading about their journey, or hey even joining a race event. Setting a challenge, seeing if I reach it, exploring new trails…. Lately I have even started to enjoy virtual runs… I mean not virtually running but taking part in a virtual run event where you can follow your progress online… or lack of it.. apparently, I am 50K’s behind…
If you are a first-time listener, please do let the show grow on you give it a couple of tries… if you are a frequent listener…please do leave a 5star rating. Oh and by the way today’s show, it is a no brainer. It is actually so logical, BUT sometimes it’s exactly the easy things that make us stumble… let’s dive into the show. No ads for a sports drink, no swearing, no request for saving a whale or a tree…
Hey you know the feeling. Surely it’s the same for you… Because running is my absolute passion. Since I am a kid, I realized that running seems to be my sport. And the whole game changer came about when I understood that in the military during the compulsory service I had a different way to overcome the difficulties more easily.
That was the one thing I could do a long time… didn’t matter how many times we had to run up and down the hill, or what a time limit there was set, I could do it. Whilst those around me would struggle with it, fit guys, stronger better built than me. Even with athletics background would crumble sometimes.
And by now if you have been listening it was down to one single word:
Attitude.
Yes, pat yourself on the shoulder. You did well… you paid attention.
Being in the military and compared to some of the guys there I was well still am like a spaghetti. Tall and slim. I realized that this mindset, this attitude, is an opportunity I need to grasp it, document it, create it, and make a tool that I can share with runners’ that struggle exactly with this topic.
Then…Whilst studying to my certification as a endurance coach, I was so looking forward to finally learning what it is that makes some go running and other stay.
Yes, exactly that. Why do or how come do some people run regularly and others not?
Well disappointment set it… nothing I learnt on that course, and honestly it was a real professional certification, covered a lot of topics. But no secret pertaining to this subject got revealed. And then not to mention all the courses I participated in thereafter. Sponsored by big name shoe manufacturers, sportswear companies. All good, but again no secret formula, no secret potion.
Yes: today’s show is going to shed some light on how one distance, one event can provoke such different reactions in a group of people that share the same passion, namely running. And I know, there always are some runners’ that have worst case scenarios in regard to a marathon.
Those runners’ (an inexperienced coaches’ nightmare) that have heard stories… its 99% of the time hearsay… about THAT runner their friends friend, or cousin’s uncle, that wanted, or tired, or failed miserably at a marathon.
And the storyteller, of course added a bit of drama. A little more spice to the story. Obviously, we all love a good story don’t we?
Loosing toenails, swollen feet that are similar to the elephant foot disease. (Actually, I spent some years in India, and there would be beggars on the side of the road sitting and showing off their elephant foot. Ugh made me shudder…. Where was I… yes, the negative storyteller… other episodes I have heard are constant body pain, upset stomach, the man with the hammer during the last ¾ of the marathon.
Of course, look it might be that you suffer. But, a lot of that probability or a way to reduce the likeliness of one those situations can be avoided with proper training and preparation. Means those stories that circulate… you can reduce it to a typical guy challenge…
-
“let’s see if you can run a marathon without training”…
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“I know I can run without training! I will make it”…
And make it they might. But the price they pay is … no… there is no price, the runners’ with that mentality they WANT a story. Attention grabbing.
There are two videos on YouTube that I just found… no its not that I researched it, I just searched for how to run a marathon without training. One video has 1.5 million views, and the other video 2.5 million views.
In comparison the video “How to train for a marathon” which by the way is a pretty informative video has how many views? Guess: well 170.000. One hundred and seventy thousand. Can you handle it? I mean I am really shocked to hear that. It is unbelievable. I cannot get my head around it. Why on earth, no who on earth… ok… I am getting worked about … about nothing. Let me calm down. Fact is, the horror stories are really not what you should focus on or loose sleep over.
More likely you will train to such a level that you will be able to finish. Might not be a pretty finish. Might not be the run you hoped for… but.. chances are you finished it. Ok. Now can we move on to the other scenarios. The ones you should be focusing on. The possible outcomes that are aligned with your goals. And here at this stage I want to ask you: are you still dreaming about running a marathon? Wondering every so often what it would be like? How it would feel if finally, one day you did it. Maybe it is your secret dream. Secret because, it is like you just don’t want to share it. You are really not full of self-confidence even though there are moments where you have a warm feeling and catch yourself seeing pictures in your mind of you approaching the finish line… you are getting closer, you can read the letters F I N I S H … aagh yes really great.
But somehow your dream never went into reality. It never grows in a before and after part. Let me explain. Having a specific moment in time, that inspires you is great. It is important. And not only do we use it for inspiration, to be drawn to it, it should give you some intrinsic power. But… aaah you knew there was a B U T. If you just go and buy one souvenir from your exotic holiday destination… you saw it at the gift shop, you wanted it, and you bought it. Then when you got home you didn’t have a place to put it.
Running & mindset… You are not sure whether this podcast is for you? I will give you the quintessence of today’s message… if you don’t like it… of course you could go and learn some more swearwords form Joe Rogan.
The main point for today…. In this podcast there is just on message: stop being led by your failures and start making your dreams your source of inspiration. Whow… here comes the intro….
Do you really have a dream a goal for your running? Or is it just something you do. Same way you do dishes. You do your laundry. Maybe your running goal is diversified… you enjoy spending time on Amazon going through those comments on that pair of really cool looking running shoes.
Or debating whether the Garmin training plan is better suited than the Runners’ World training plan.
Hey maybe you.. no hang on… not you… maybe you know a runner out there who just does his obligatory run. Because it feels good. But the running is a bit on and off. Sort of like stop and go function… you go if the going is good but stop if the weather is not the way you like it.
Excuses are not hard to come by, the running story that is being written will be a rather boring uninspiring read.
Didn’t run today due to,
Couldn’t run because of,
Well I once thought of doing a marathon, BUT….
Not a very exciting or compelling story to read, is it?
Not one that you will be proud to share neither with friends nor with those people that look up to you.
Ouch. So what needs to happened? Well obviously, something about your story needs to change.
And there are plenty of examples out there, where ordinary people just changed… and no I am not going to cite some high profile brought to fame via social media runners ‘story. Maybe you feel the same when you hear o read about a 60-year-old completing a marathon in sub 3 time. I was like, are you serious? How the heck… or REALLY powerful stories of runners’ I remember one lady, she had during her pregnancy gained 40 kg… hey and she shared her joy of being a mum just as loud as she shared her frustration at the extra weight. You know what, she started walking 1.0 Km every day, and progressed to the 2019 Munich marathon. Yes, that’s how the story goes… she didn’t start with a park run, or a run streak… it was a struggle…. OR of the runner who at age 69 started running. Why, how come what happened? Well he had been diagnosed with type 2 diabetes…he, he did start by doing the Saturday morning park run and progressed from there to running a first half marathon at age 72. A three-year journey. And I am not even going to mention people that have impaired vision, or other hardships and experience great power from their runs. Even my own run story, I will share with you my biggest success… but first… change.
Change Heiko… I want to change. Ok… you convinced me. And you know what? You have come to the right place. Because: Hey and I know what you want. You want change, and you want it NOW. Of course you do. Who doesn’t? Hey even put me on that list. LOL.
Actually, you expect it to happen like Superman when he rushes into a phone booth. Hold on, it is Clark Kent, who rushes inside the phonebooth, and changes into Superman. But that’s beside the point. You want change to happen fast, right now, this instant. Superman style. Quick quick… “follow these easy steps”… or your 3 weeks to your fastest marathon… “instant speed improvement for runner’s”… whow finally Heiko you understood what we want as audience… yes instant change instant change… give to us now.
Without knowing you, I know one thing… you have a story to tell. A runners’ tale so to speak. And with every opportunity to run, you are writing another chapter. Question is… how or what is the tone of those stories? And why does it matter… why make a podcast about it? It really is the podcast where the sole aim and purpose is to deliver high quality content. Content to make you think about yourself about your running.
In case you are looking for boring ramblings, or me-me-me stories. Sorry. Not here. Look its true… that I mind those self-glorifying podcasts, that’s why I started…. it is just that this show is different, it contains a certain reality check.
And hey this show… look we are all different. Different cultures, different personalities, so yes it might be this doesn’t resonate with you. Maybe you feel like you need different content, that’s fine. But if and when you are ready for mental growth, this is the place to be. The few minutes of my life I waste on social media I am really shocked at what I see. Before you think I am being too critical. Wait, hold your breath.
Just think back to two great books you have read. Got them. For me it’s the Secret by Richard Bandler and Learned Optimism by Martin Seligman. I can more or less summarize the quintessence of the main points that resonated with me. Most probably if we were friends or we would work together in a coaching context, I would recommend you the book. But with the time spent on social media… hardly ever happens. Why is that? Why is it that books read.. they tend stick to our mind (if they are well written of course) but the hours we spend on social media, we have hardly anything to show for. Actually nothing. Well hang on.. if I am really honest… there are a couple of funny moments I recall from Peter Griffin… but actually a waste of time…. So even if it is running related ad… no added value.
Because the content doesn’t need to be acted upon. There usually is not enough depth or subject matter to act upon. Because apparently, we all only have the attention span of a goldfish. Advertisers are stating that unless we as salespeople, don’t Add value, offer a clear solution that fits all within the first 15 seconds… that’s it. Game over.
Please don’t believe that…. We don’t have a Goldfish attention span. It’s rather that there is so much money pumped into advertising the media companies need to summarize their message in an instant, so that in case you are not really interested, you have the next ad, and the next, and the next one.
Are your feet aching after a run? Pain, tingling sensation? Never suffer from throbbing feet again, over 1000 runners’ have tested our product….
First off… its perfectly fine to have aching feet after a tough run, is it not? No, I am not talking about excruciating pain, just it is normal to feel the feet have put in an extra effort. I feel it especially if I do my morning run up a hill and back down on loose gravel.
But what happens is, the ad is deep, in the crevices of your subconscious brain. Deep down.. . whether you like it or not. There is no way to avoid it. There is nothing that can be un-heard. Let me share something personal with you:
For years we didn’t have a TV at home…. Whilst the kids were growing up….. do you know this song… no don’t worry I won’t sing it, just tell you the lyrics…
Who lives in a pineapple under the sea? SpongeBob square pants, Absorbent and yellow and porous is he Sponge Bob.
Today I will share with you one of the quickest easiest ways to improve your run. and hey, guess what it is a method that professional runners use. And you like that yeah, finally Heiko understood we want to train like pro’s… so here we go but first the intro…
Yes today I am coming to you live from my podcast mobile studio. Always aiming to do my best, giving you my A-game… picture a sound isolated studio, boom, super expensive microphone, headphones on…. A big mixer, yeah well exactly not.
My mobile studio is a 30 year old Golf, I am recording it here on top of a ridge overlooking a nicer-ish valley, but it is my home town and actually I know every single track trail best route crummiest route, feeling lazy bone route or Rambo mode route.
If you want to check out the Golf head on over to my Instagram, if you want to see the valley, or just to get a feel for where I do a lot of my running… well since COVID anyway there is a really cool video done by a good friend of mine check it out I will include the link in the show notes, or just go to Facebook advanced endurance coaching scroll down... the video https://youtu.be/8bdqxEINn9Y
Why am I telling you about this? What difference does it make? Great question… listen there are so many shows out there. Every day someone is starting a podcast, a show about motivation, or inspiration, pertaining to running gear, running styles with some or other promise.
I don’t know about you, but there are only a handful of shows I listen to. Why, well first off I absolutely don’t want to hear 4 minutes ad about socks or a drink that will help me to become the next Kilian Journet.
Then some of the podcasts it is a lot of content, but it lacks quality, there is not a lot I can do with it. Some people might enjoy listening to ramblings, but you know I prefer to understand who the person on the other end of the line is. It is my mind, every message you hear stays in your brain, somewhere in the subconscious mind. So I definitely don’t want to take advice from just anyone. Plus what does he or she base it on? What values does the podcaster actually have?
And some of it contains too much profanity. That’s when I know this show isn’t for me. Sorry Joe Rogan, no can do. Enjoy your multimillion dollar deal… LoL. Sad that someone who attracts a lot of younger listeners thinks using swearwords is the way to go.
It is therefore that I want to give you an honest picture of who I am and how I stumbled across this idea of making a podcast… So definitely there is room for improvement. Yes, the Instagram could be loads better, the Facebook a group and thanks to all those that have offered me their services. But to explain. These training programs at hypnorun, it’s all based around the workshop, the actual real life training that I offer, or offered before the world started wearing masks, which is in the workshops we are providing runners with tools to increase their mental strength, registered brand RESET Reorganisation of Emotional Systems into Effective Transformation. Examine yourselves, to see whether you are in the faith. Test yourselves
Running doing Pull ups and a 5K record
What was the world record for 5K in 1900? Yes, in 1900… in case you missed it, the world record is 12:35, by Ugandan athlete Joshua Cheptegei… back to the question… the year 1900, what was the record? 16:30 by Charles Bennet. How this adds up to pulls for runners’, stay tuned a good show coming up…. But first here is the intro.
Yes, that’s right the show where you learn more about scientifically proven methods that will help you get your mind wrapped around mental improvements.
How to build perseverance, how to get more resilient, hey even how to set your running ambition.
Doesn’t matter if you are an experienced runner or a beginner. What’s important is that you have experienced IT.
IT… no not as in the 1986 horror novel by Stephen King… with IT I mean that moment in time where you understood perhaps in a disappointing moment that your body was willing and able, BUT your mind was not.
You trained, you put in the effort, you even felt your progress as your times got better and your distances got longer.
But then suddenly, that one moment in time… it is in your head, something happened. That made you either slow down, stop, or worse just give up.
Or perhaps up until now you never asked yourself what you are really capable of. You don’t think of your running as something that progresses, you just run, but don’t consider improving:
That’s what this show, actually the whole concept is about….
Improvements to help you become a better, stronger and smarter runner…. Just a quick podcast usually I try to keep it under 20 minutes, that will give you a brief summary of steps, processes to get more out of your running, especially for the runner going closer to 40 or 50, hey that is an age where your best running is still out there, waiting for you.
In case you are a new listener, guess what… there are no 5 minute ads for some apparent miracle cure soft drink, or socks that apparently will benefit you greatly. I mention the socks because somehow the algorithm of Instagram seems to think I only have socks with holes in them… for the record I don’t. But they keep on recommending me socks in the most seriously professional made ad. With goosebump moment cinematography…
Honestly socks, that’s the cure? The right socks are THE solution that get 1.ooo of clicks and likes? Whow. Really? No of course not, and if you are someone who finds himself dreaming of running sometimes, and of looking at a trail thinking “whow” I wonder where that leads to… yes… definitely stay tuned, you might just find more food for thought in the next few minutes rather than thinking about your socks.
Who am I? Thanks for asking, well let’s start off with I am a passionate, endurance coach and motivational trainer, whose live revolves around running, work, based on the Christian faith, paying bills, raising kids and making time to teach runners’ mind techniques usually in real life works shops… but seeing that COVID 19 doesn’t want us to meet personally anymore there is no offer I can send you to.
Monaco 5K WR https://www.youtube.com/watch?v=b01dG9v9LCY
It is worth a look.
https://www.12crazydays.com/12marathons
Kaizen the Japanese term ”change for better” or “continuous improvement” that’s got to be one of the foremost things that comes to mind whilst running is it not? No far from it… although it should be, or shouldn’t it? Let’s find out, but first the intro…….
Yes, my name really is Heiko, and thank you for your support, thanks for choosing this podcast out of all those that you could be listening to. Well, it’s here where you get first rate content, that aims to be constructive, uplifting, and leaves you with something to think about.
What’s the most important thing you need not only in running but generally… just think about it, sometimes it would be easier, whichever valley you are going through or whichever hurdle you are facing not for them to go away, or just disappear… just imagine we could make problems, or people disappear… whow… definitely no podcast… HA! No jokes aside the best you can sometimes hope for is OPTIONS.
If you have options, Bob’s your uncle….
Why, well options… which will lead to a situation whereby you can take or make better decision. In regard to your running. Listen if you are facing some struggles with your running and we all do some time, I mean you got to admit that it’s not all easy going, there are moments where you have a difficult stretch, maybe it’s during a run, or what was meant to be a nice and easy slow run, but it turns into a suffer feast, or perhaps your particular struggle is with an injury that has been nagging at you for weeks already. It’s just not healing, and your running is not up to par.
And its during those struggles, during those difficult moments where having options to create new ideas, generate other thoughts are extremely important. New thoughts which IF THOUGHT correctly… LOL, let us say constructive thoughts will lead to resourcefulness. And that my dear fellow runner… That’s what this show is about, that what will make you that better runner.
That smarter runner, hey it is obvious is it not? But then why do we give so little attention to our mindset, to training our brain in regard to our running?
One of the reasons it is not so common is due to a lot of mainstream media I suppose. Look nothing against social media, if you enjoy it, and it relaxes you, ok. But if your phone time by far exceeds the time you spend with the ones most dear to you, or if you are telling me time is your reason for not training more, but your iPhone is constantly on empty, and boiling hot, you have liked every cat video in your playlist… ….something isn’t right. And this social media will influence numerous beliefs… here’s just two things that come to mind.. one lead you to compare yourself with others, or two, try to convince you of certain beliefs, which apparently will benefit you in any way.
Napoleon Hill's QQMA Formula (quality quantity plus mental attitude) states this: "The quality of service you render plus the quantity of service your render plus the mental attitude in which you render service determines the space you occupy in your chosen calling and the compensation you get from your services."
If you want great nutritional advice, … ha this is not the place…. I would recommend you go to Scott Jurek, buy one if his books, all vegan… and hey he knows his stuff, won the Spartahlon 3 consecutives times he won the western states… or Brendan Brazier another famous Vegan triathlete… always go to the experts who have a proven track record….
If you want to learn how many kilometres, miles, months, weeks and times you need to train to run the Comrades Marathon, I would recommend you talk to Coach Perry, Official Comrades Marathon Coach. Side note… If you haven’t heard of the Comrades marathon… ok you should go to my YouTube channel where I posted a long and no not boring video, but it lacks fancy animations … its not cool but if you watch it, listen to it you will know enough to say, hmm this 89KM race in my home country south Africa… is something that deserves to be on your bucket list.
Now.. who should listen? Well those of you… who want, or to put it differently…. if you want practical usable advice you know something that will fit you as a runner definitely closer to 40 than 30…. who still needs to pay bills, take care of family kids.
Then you have come to the right place… it is here on this show where we talk about everything related to mental attitudes, how to get clear focus, how to build mental endurance.
As it says, helping you become a better stronger and smarter runner, it all starts in your brain. You need to get that thought that idea into a clear picture that’s what gets you out of the front door. Or the lack thereof is what keeps you on that sofa… with your two best friends perhaps, Ben and Jerry.
However, if you are struggling with the basics, you know the little issues… perhaps the discipline to run regularly, or train with more diligence. Perhaps your running is same old same old… your route is the same, your pace… not really progressing…
And now you think… how do I overcome this gap.
Its obviously something inside of me… I mean you want to become a better stronger and smarter Runner, don’t you? Well then….
then you have come to the right spot because this podcast, this whole concept…the message is crystal clear. Here we focus on techniques that enable you to overcome the limits you might have set yourself. To show you, yes, it is possible to overcome limiting beliefs, and yes, there is more to matters of the mind than “I am always positive”. No, you are not, and secondly that statement right there will ensure you come crushing down like a ton of bricks when you realize, it’s not all positive. Nothing grows or progresses in the positive, take rain and sunshine, takes challenges, uphill and downhills to progress… and at each stage of your live a different level.
So, lets get back to QQMA…. Do you want to be ordinary? NO way… definitely not. I mean seriously who wants to be ordinary. Creature of habit… ? Well then you should not do the same run routine every day. Avoid running the same distance. You need to start doing things differently. With a focus on… and here it comes… the actual usable tools I mentioned earlier… quality quantity and a mental attitude that ensures you do more
What is the most important thing that keeps you from performing well in the sport of running? Obviously not time, time is equal to priority. The biggest reason you do not want properly, and you know this if you are a frequent run into mindset, attitude and training your brain.
To get a satifying run performance you need to establish exactly what goes on in your brain. What happens in that moment in time when you take a decision. What exactly are the steps that your brain proceed with this information. Join us on today's podcast and find out how you can improve your overall brand performance by training.
To join us on Hypno run.com the show we do more then just talk about running we help you become a better smarter and stronger runner. How do we do this? Well we offer a wide variety of mental tools made for runners using scientifically proven methods to help you overcome those moments where you want to give up. To help you go further when you think you can't run any more, or to help you get going in case you've just come up with many excuses.
Enjoy the show? Then give it a share and give us a rating. It will help other runners that are interested in improving their attitude, the mindset to find the show. Thanks for your support.
How often should I run? It is one of THE most popular search queries. Actually, so may results it seems this is a endless topic … but you know what… it’s the wrong question to ask… here is why:
Who is the show for? Before you waste your time…. well, there are some of you who listen to all kinds of podcasts, attend any workshop whether nutrition, or chi running… all of them those runners’ well you just want to learn learn learn. If you want to get into running and physically learn how to do a distance of 3 km of 5 km I would recommend you to download online tutorial but not necessarily this podcast, if you want to learn how many kilometers you need to do to run the comrades marathon I would recommend you to talk to Coach Perry he is official comrades marathon training ambassador.
Yes I train athletes to run further, endurance coaching, and yes I’ve run the comrades successfully completed and got my back to back middle but, there are other people who specialize in this so I would recommend you to go there.
I am not the guy who does from stretching to running barefoot running and strongman competitions too. I have one single specialty, that I have dedicated many years of my life to actually on a daily basis and that is mindset and attitude are generates and unleash power.
If you want to learn how to become a better stronger and smarter and then you’ve come to the right spot because that’s what my message is all about. It’s crystal clear I focus on techniques that enable you to overcome limits you have set yourself.
You’re welcome to schedule a free call but once we do that, you should only do that if you are really ready also to invest in an online training program.
How exactly what is it exactly that I do? Develop mindset and attitude. No not like Tony Robbins, this is my content developed over years and it is for normal runners like yourself. Of course you can listen to a pro runner who just won the Western States, or Mo Faroh or any other great runner talk about mindfulness and mental techniques. But listen, they are pro runners. They have a slightly different schedule than you do. You have other commitments obligations, kids, work, bills to pay, travel, shopping, household, so what you want is someone who understands you and how this all restricts you in training and dedicating time is a major thing.
And I can relate to that, the difficulty in making time, to head out for a run. And then making sure that the time spent running is dedicated to running with intention and doing whatever it says on your training plan.
And that’s the bottom line. Many podcasts out there, many online courses, but this is what its about: mindset and attitude…… in this podcast it’s about having tools and using them.
Now back to the original topic… phew I got a bit carried away there didn’t I…
What’s keeping you from reaching your top potential for runners’, run coaches, triathlon coaches, and those with a passion for running.
Hey… it is another advanced endurance show… are you ready for
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THAT running advice which will actually make a difference?
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That content that you will recall during your difficult or best run moments?
If yes, then you have come to the right place. If on the other hand you expected some low level motivation, hey “never give up”-kinda stuff, you are mistaken. It is here we.. we use scientifically proven methods, adapted for runners’.
A big thank you for choosing todays podcast, thanks for your continued support. Oh did I actually mention that this content is all registered under the RESET Brand. Reorganization of emotional systems into effective transformation… wow… but let’s get going with the podcast. Which is a bit like a buffet… a all you can eat and all you like to eat..
It’s the sight that many runners’ dread, it is your perfect day for running, you are feeling excellent, wearing your favorite running gear, good pace not too fast, not too slow either… as you come around a corner and there it is:
a steep long hill.
It is there waiting for you.
A flood of thoughts enters your mind…. How could this happen… why me… I should have turned left…. Maybe no one saw me I can turn back… pretend this is my usual halfway mark… uuugh….
But then… you continue… and definitely you will remember this route, but not under “needs to be improved” you will file it under “avoid at all costs”.
HA HA
Yes, I am exaggerating a little bit… perhaps… you don’t mind at all, you life in the Himalayas, or like me down in a valley, means every run there is some or other confrontation with a hill.
What I mean is, this todays show is for both kind of runners. Those that struggle up a hill, and those that simply get it done.
But…
What is it with Hills? Why every time I mention “let’s do some Hill repeats’” the groups energy level drops like the stock exchange on a black Friday.
You all know the rational reasons and benefits involved… you do, don’t you?
In case you are a pancake runner… listen up… running up a hill regularly, combining or adding hill work to your routine will have a tremendous effect on your run performance.
Not only does it strengthen ligaments, and tendons, apparently it improves run form too.. …because if done correctly it forces the muscles in the hips, legs and ankles to simultaneous contract or act in a synced manner, and this under the strain of your body weight. Plus add the effect of gravity, that adds to the performance boost. That’s the area where you will find improvement…or of course you can invest in new running shoes that promise “sort-of-makes-you-feel-like-they-promised” will make you run faster, and avoid hills all together. LOL. But let’s say for sake of this podcast, no money for shoes, you trained those hills, sweated on your journeys of inclines, and now what…?
And what will you do with this extra power? Well as soon as you take part in your next flat 5K park run, or Marathon, you will feel that you have more power, some runners’ speak about a ease at which a much faster pace could be managed, or a general feeling of lightness that, together with improved red blood cells, and capacity for maintaining a higher threshold, all in all can… please note can lead to a faster running pace.
Why can? Well as I just mentioned, it depends on many factors doesn’t it? If you are having a bad day, where a lot of factors are perhaps against you, the weather maybe it is too hot, too cold, too wet, or you are not feeling great, hey then of course it is difficult to improve on your pace. Even though you might have invested in a correct workout schedule.
Should you be using a running map to find the best tracks near you? What kind of a question is that anyway? What does it have to do with finding the best places to run?
And what does this have to do with this podcast? Stay tuned and find out but first the intro.
Yes it is me your host Heiko, coming to you from my Podcast mobile in case you are a first time listener feel free to check out the podcasting studio on google you can just enter my name, Heiko Stribl or just enter advanced_endurance and there is one video where I briefly show of the 30 year old Golf, which serves perfectly fine as a podcast studio, thank you very much.
For those of you that are regular listeners, a big thank you for choosing this podcast. So many different podcasts to choose from but somehow you decided to come back for more, I appreciate it. Listeners in over 30 countries… seeing that there are a lot of listeners in the us…
Today I wanted to let you know of my running experience in the US. Which I must admit has been some of my best running. Traveling there and exploring the well few cities I have been to really gave me a big insight into the attitude and the minset towards running.
These days…. Living outside the US means that I have to rely on information from family and media, as to what is happening, how is the situation during these COVID 19 days. A lot of events are cancelled, and travel isn’t so easy as it was before.
No don’t worry we are not talking politics nor COVID, we are getting to the running part. I was fortunate to have been to the US often during the past 10 years, heck even longer. And I got to visit some really interesting states and cities, plus explore them whilst running. You can imagine it, if you are on a work trip, conducting or attending a seminar, there is not a lot of free time. Sometimes you have to rush from one airport to the other, or once you arrive it’s a hectic program to get as much done as possible.
Whether its preparing for a seminar or holding a workshop, always some unforeseen organizational issue comes up, and … actually, the hours of travel, waiting in line for immigrations, waiting for the car rental (why is it I always choose the rental company with the longest que), hey, just mentioning this is making me tired. I can understand if after all that traveling plus different time zones you just want to get some sleep. But that is why…. That’s why you need to make your run a priority. And one of the things I always do is, upon arrival I go for a run.
Sounds simple doesn’t it? “Just do it”. Check into your hotel. Go upstairs, get your running gear on and head out for a run. There done. Simple.
Well apparently, it is not that simple. Why not….?.... if you look at the number of articles blogs regarding the best running track near you: Or the best place to run. Seems like it is quite a mission, and it is built up or a hype is made out of it that you definitely do need some kind of advanced planning tool to be able to go for a run. And believe it or not, when talking to runners’ the single biggest excuse I have come across is that their training schedule gets messed up, during travels. No, this is not some official statistic conducted by the Havard University, it is simply something I hear a lot when I asked “so why didn’t you train?”
“Well Heiko, I was traveling, you know what its like…”
Yes, I know arriving in a new city can be a bit intimidating to some of us. If you are someone who doesn’t like travel, plus staying in a hotel and then you want to keep your run schedule up to date. This can be challenging. Depending on where your hotel is located, you don’t know what is the best route to take, you might be in a different climate, time zone, weather… uuf so many reasons not to run. Ha, but remember #noexcuses…
Running – From finding running trails near you, to the best running quotes, we’ve got you covered.
Running is the greatest metaphor for life, because you get out of it what you put into it. – Do you know who said that… Oprah Winfrey.Do we talk about runners’ needs? I mean it says “got you covered”, so do we talk about shoes? About socks, no wait let me guess, you will give advice on dry fit running gear? No, hang on running watches gps watches, or my favorite runners sunglasses.
Wrong wrong wrong, it is not that I am saying those things are not important. To a certain degree they re of course. Same as where you go running. You run the same route everyday, do you vary? Perhaps you run a set distance in your neighborhood,
Techniques for challenging times. Share with you to become perhaps even a happier runner. Yes we are teaching scientifically proven methods, but they are broken down into simple usable instructions. Using powerful psychological techniques.
You will create a strong powerful mindset towards your running, every day. It is those moments where you will find more satisfactory recollections of running. Because, to be a happy runner should be a natural state. It’s a same state like boredom or apathy. And I tell you nearly every runner can be happier whilst running.
Being happy is not just a sensation… it is actually a choice and imagine it for a second, it is like a route or a trail you decide to run. Once you get on it, and realize it does have a positive effect on you, you will continue to run on that trail wont you?
Zombie runner…. Each city has one… do you think that runner decided to run like that? Or did it just happen? I think it just happened. Actually, I know it occurred over a specific period of time where no attention was given to the mindset, to his or her approach towards running. The miles or kilometers to be run are just, a set to be completed, and the reward is, its done. I run regularly. Full stop. Better than not running correct?
This is the part we start to disagree.
Just doing something and doing something with a positive mindset gives two different results. And listen here, you know this, time is limited, and passes so quickly. Soon we will all be in a age where running is no longer possible, not to get you depressed, but it’s a fact, and this should inspire and motivate you to give more attention to your run performance. So when that day comes where you use your running shoes for walks, rather than runs, you look back a proud run performance, where you know, you didn’t settle for halfhearted attempts but rather went for your best, crossed imaginary boundaries and limitations.
You know how to run, I mean it’s something you have done since childhood, is it not? You ran, played catch with friends, and ran some more and either you fell in love with the sport, and stuck to it, or you didn't love it and left it, only to start later on in adult life because maybe you thought it’s a good way to stay healthy.
Either way, you both have something in common... at one stage you realized you are sitting a lot. Too much as a matter of fact.
Just count the hours you are actually sitting down.
Actually I don’t even want to do it because I realize with all the car journey’s I sit many hours a week in my car....
If this is your situation, tell me, how do you make improvements? How do you know what your body is capable of?
Good thing you joined me on this podcast, I will tell you how.
But wait, is it ok, we dive right into the topic or do you first want to hear 5 minutes worth of ads, and " message from my sponsors"... no ads, no sponsors, just my passion for running, and 35 years of experience helping coaching and training runners improve their mindset, their attitude to become a better, stronger and smarter runner.
Seriously, wouldn’t it help making better decisions? In terms of your running, your attitude towards how you train, your discipline, determination... without becoming a hardcore "ain't no mountain high enough", no we leave that up to the pro's, Kilian Journet or others... what I want to say is, wont you one day feel proud looking back at your running career, and you know that in this part of your life, you dedicated a healthy amount of time and resources, and occasionally went for your best results.
That’s what this whole podcast is about. I have worked with many different runners over the past years Actually swimmers and runners, but the swimming is a story for another podcast, as I used to teach a really impressive approach which was invited by Terry Laughlin, great man, passed away some years ago sorry to say... but anyway, back to running, running attitude, your best run which I believe is still ahead of you...
By training smart, or Smart training you will get more freedom, and skill for your running.
You know how they say (whoever “they” are) how you do one thing is how you do everything? Now if you are a evasive runner this show will be absolutely spot on for you. What you not sure what a evasive runner is…. ? Stay tuned, find out more.
excuses having runner… excuses haver, that is a new word. Yes, indeed the show where we help you become a better stronger and smarter runner. Thanks for joining me, yes it me your host Heiko…. The no edits show, I do this in one go, no editing, just one take, record it usually in my 30 year old Golf, up here on a hill where I have a inspirational view, and record straight into my iphone, then I upload it to my laptop add the intro music and up it goes to anchor.
What has this got to do with running? Well I am mentioning this to you because before I got started, I thought let me find out, what do I need to make a podcast. And let me tell you that is one huge rabbit hole. If you don’t watch out you will be reading entering forums, watching videos and never ever get started. Or if you do, you might end up with excellent, expensive recording equipment, but never get started, or get no listeners…. Except your spouse…. So I found that, the more I started reading or communicating with experienced podcaster the higher and higher the entry level got. Dragged me down…
You need this mike, this mixer, and definitely you need….
Hang on I thought this podcast is about me becoming a better runner…..I hear you say. Yes, I am getting there…. Hold on, this is supposed to be the buildup.
Listen I know the audio quality could be better if I use a sampler, and record it in a studio like environment… BUT I am recording it quick and easy, focusing on the content. Getting those experiences those coaching sessions those long run experiences into spoken words and sharing it.
It is the same with running… those that are stuck in the procrastination lane, or stuck in excuser having valley, or those not really excelling giving it their best.. lets call them the proforma runners.
See listen up…. If you would read, and follow all the free content the advice that is out there, in regard to running and you imagine how big that hurdle is to start to become a regular runner?
Just imagine if you are already struggling to get into the habit of running regularly. Of going for a run with ease, without spending 30 minutes 45 minutes doing anything that avoids you getting your running gear on and heading out. Then if you read how many miles you would need to run in what time, and how often, it is overwhelming.
Obviously its expert advice, pro runners say, Eliud Kipchoge does this so I mean what works for him, right?
It's a myth... that we are born to run. It is a struggle, many days to make time during a already busy day. Then getting over the constant fight of getting comfortable on the sofa, or rather just taking a nap instead.
But you know what? Life is too short to have a silly little excuse keep you from looking back proudly, in autumn and saying, "whew... I really did give it my best running this summer".
And you know what's the biggest obstacle you need to overcome? No not time. No not nutrition. Its just getting out of the door and starting your run. By building this foundation into your routine, you will ensure that you look back one day to a excellent running performance. One that you are proud of. Life is too short to have mediocre run times. To never see what you really are capable of.
What does your marathon training plan contain? Let me guess... a lot of running, some fast, some slow, some uphill, perhaps a speed workout or two.... then of course stretching, a healthy diet... sounds about right, doesn't it?
But why do so many enthusiastic starters of such a ambitious target abandon it halfway? Why do some runners give up? Lack of ambition, doubt it! Lack of discipline? Nope... it is something that happens between their ears... that gry matter we rely and depend on sometimes need guidance, new insights, and helpful thinking patterns. So join us today and get some practical and usable tools to ensure your brain doesn't lead you astray.
Did you know, that daydreaming is a skill that can be learned and used to enhance your run performance. Join me in the mobile podcasting studio where I talk about techniques to help you become a better stronger and smarter runner and today I want to inspire you to harness the power of daydreames. Especially if you do ir regularly, this will help you build your Intrinsic motivation so that you start to overcome those moments where you lack willpower, or just are plain well not inspired to go and run.
I am fed up of reading all those “your best 5K ever” training plan… and none of the includes or even mentions your mind. And as a runner you know what a effect your mental attitude can have on a run… so without further delay… I shall introduce you to practical and usable steps to start training your brain….
Yes indeed my name is HEIKO, and thank you for joining me on today’s podcast. There are millions and millions of podcasts about running, about sport about so many topics and you decided to download and listen to this one thank you very much hey, if you like the show could I ask you to leave me a five star rating of course it will ehlp other runners find this show.
Last weeks show was listened to in over 30 countries… how amazing is that, how on earth do you people find me how does this word spread? It must be that there is very little high little content which you can actually use being offered.
So let me dive right in and let’s stick with this topic of your best 5K. The 5K is an excellent distance, it doesn’t take too many hours during the week but the training and the actual 5K still tires you and gives you a excellent feeling of achievement
Those runners I worked with have a goal for example run a 5K in under 25 minutes, HEIKO is that a good time? Good is a awkward word to use, it might be you are having a crummy day and under the circumstances the 5K was a excellent achievement.
But before you focus on a outcome goal, rather ensure your process goal is set in stone what is the difference? Outcome goal is I want to run the 5K in 25 minutes process called I will allocate 30 minutes every second day so the process goal is more towards growth and improving and this will lead to new possibilities being created..... enjoy the show.
WHATS YOUR FAVOURITE PAIR of running shoes? Let me guess, you didn’t need a lot of time to think about that one did you? You knew right away. It’s all about the shoes, isn’t it? It’s usually one of the first topics when you speak to someone about running the brand of shoes the type of shoes and well how they just fit perfectly
Whether it’s during a run workshop or I meet another runner perhaps before COVID-19 the situation would be as follows… you get on a airplane, take your seat and the person next to you has a pair of running shoes, maybe a brand you don’t own…..and I ask… you a runner or just like the shoes?
Hey do you run or do you just like the shoes and usually you are she would not tell me about his or her running but about the actual shoes… isn’t interesting?
The comment would be either that the he or she is satisfied with those pair of shoes and or that the previous model was better and of course I would be able to respond with my own experiences because believe it or not my closet has a pretty impressive range of running shoes as well.
And I to have a wide range of stories and experience with different brands.
In the few running forums that I participate in, there is constantly a runner who posts a photo of a certain type of running shoe and at least 138 comments ranging from highly recommended to danger of avoid and the two or three advocates for barefoot running. Now tell me why don’t we talk like that about running clothes, caps, sunglasses or other paraphernalia?
I can tell you why… it is because the shoes have the lure the possibility of increasing your speed.
Ha, making you a faster runner… but as good as a instant soup. Instant success… instant result.. and isn’t that great? Isn’t that what we want? A instant improvement?
Now if you are shaking your head and saying to yourself… not me… come on be honest… you never heard of the Nike
There is a very famous article: Nike’s Fastest Shoes May Give Runners an Even Bigger Advantage Than We thought.
Dec. 2019 it is one of the most widely read articles, why? Well listen to this :
It refers to the Sub 2 world record that stunning performance by Eliud Kipchoge… what a powerful display of really crushing a goal.
OK, different topic… the shoes. Now remember this is perhaps the holds best long distance runner title… we can debate about it… there are others that run further, and do serious multi day challenges… but looking at the level he performs over so many years, and the records he achieved, that is a power display.
Means he is a pro runner and the studies and test showed that the shoe does offer a speed advantage.
And this is of course crafted into a powerful marketing story, and made available to us, the everyday runner.
How not to be your own worst enemy. Have you ever been your own worst enemy? Without knowing you… of course you have. Because you have been involved in all your major decisions.
Hi, my name is Heiko and thanks for joining me on Advanced Endurance Coaching, where we are all about improving the mind… especially for those runners’ over 40. It’s here where I want to share you with you my passion for training and developing mental skills, whether you are a runner looking to develop consistency, or you want to go for a new personal record, this is the place for you… and if you are a bit sceptic, hang in there as there might just be that nugget, that piece of information, that clue, that missing link… you have been searching for.
Oh who am I ,,,, not only have I been a passionate runner for about 35 years, be it trails, a 10K or a multiday run challenge. Here in my coaching it’s all about using legal methods to improve your mental capacity. Running is a mental sport requiring unbelievable self-discipline, motivation and drive.
I remember so often I would not want to attend the training sessions at school. My decision. I would find all types of excuses not to train, but of course I wanted to be part of the team and race…. But the coach had drilled us, Monday’s training wins… and, well if you didn’t train… you won’t be on the track team. Simple.
Maybe it’s easier talking about someone else. That friend, family member that’s not taking his running seriously enough. You can see that she has speed, that he has power. That colleague you run with who never joins the training runs, when it says hills or interval training… and is hoping for a Personal Best that you can sense will never come.
I went down a YouTube rabbit hole this morning. I had been there before, just stopped short jumping down…. but somehow on that given day, I wasn’t in the mood or it didn’t catch my attention enough. I was searching for a how to video, and you know on the right YouTube suggests or coming up next… there it was….. “Marathon Cheaters”.
Which lead to a site…. The site is called marathon investigations, and well best is you take a look at it. It uncovers runner that have cheated on their marathons.
Now you might think hmm…. Sound boring, why or who might be interested in that… but remember I said it’s a rabbit hole… and actually the site contains amazing stories.
The person behind the site, or who runs the site, usually receives tip offs, and then uses an algorithm, and of course investigates whatever data he can find on the various social media channels.
Now it seems absolutely crazy for me to imagine someone would cheat, take a decision, plan to cut a part of the course, run less, cheat.
First, I thought it would contain content as in “a shorter distance was run, due to an error”. Like here where, I live close to my home town, there is a famous marathon, which also used to invite some elite runners to participate in the marathon. And one year, there was a mistake by the lead vehicles. Somehow the runners, all came heading back towards the start line which caused massive confusion. But no, that’s not what this is about… the runners’ mentioned on this site, plain well cheated. They had a plan to run less miles and get a medal without putting in the effort. And the marathons they cheated in are pretty big names.
Have you ever been to Jeddah? If not, should you ever get the chance, you should go, and I want to give you some reasons as to why. Hi my name is Heiko, welcome to Advanced Endurance Coaching, the show where I share with you a passion for running and hands on mental training that is practical and useable. I am all about spreading the word on how to actually train your brain to help you become a stronger better runner. It is no secret, that as a runner over 40 you need to rethink your approach towards your run training, and events. No reason to think because you have crossed that imaginary line you are now doomed to be an old slow middle of the pack runner. I have trained many a runner over 40 who still achieved his dream distance, or her personal best. You see, it is a matter of attitude. Depending on the attitude you will find ways, to dedicate time to not only train your body but also your brain. Of course, the basis is always that as a runner you need to go out and actually run. During my career in international sales, I was fortunate to travel to some many different countries and cities all over the world. Places I would never have been to as a tourist. And always I would take my running kit with me. I forgot it once… and what a enjoyable experience it was. You know why… first I wanted to get mad. Blame someone… which wasn’t a good option because I was the one who forgot to pack the running ger. Anyway, as luck would have it there was a NIKE outlet just 5 minute from my hotel. Well guess who had valid excuse to go and buy some fancy running gear. Ha, talk about stroke of luck. Whether I went on a short overnight trip or a longer assignment. It is a part of my routine to get up very early and go for a run. Exploring a new city, a suburb. Of course, running in an unknown city means sometimes you head off towards a completely wrong direction. I have ended up in a industrial area, commercial district, sometimes I even had a stray dog join me for a few blocks. Sometimes stray dogs looked at me hungrily. Sometimes I would be running along a main road, full of traffic, congested, pollution, not nice, only to discover the next day a huge park a few miles down a side road. Especially on longer assignments, it gave me a great thrill to explore the city in the pre-rush hour stages of the early morning. Heading down main roads, with hardly any traffic, running past office towers, and every day exploring the sights and sounds. And this I especially enjoyed in Jeddah. What an original city… yes it has a modern business district district, but it has remained loyal to its roots, and even if you just go there for a short business trip… make time to explore the older parts of the city it will be worth your while. And of course, it’s so easy to plan a route, or find a suitable one. But before I tell you about the best running routes, and how to plan your run, let me tell you that I needed to change my mindset in order to be able to train running in the heat. Jeddah is Hot and Humid, and travelling from Europe where the day before it might have been 8 or 10 degrees, requires a different mindset. Otherwise you will end up doing pity party runs’, which are not really effective training sessions. What I did was use a simple hypnotic script, a routine to stay mentally strong. Because so much fake news is out there regarding running in the heat, or living in Saudi… so what I enjoy doing is building confidence. As a matter of habit. I mean confidence like anything if you don’t train it, you will lose it. I and most athletes I train agree that I need that feeling that no matter what happens, I can learn and adapt to a specific situation. But I will tell you more about that later, let me get to the running part.
Why was I thinking..? Answering that is a big breakthrough.
If you don’t spend enough time searching for lessons learnt, chances are huge you will end up with the same result like you did last time.
Another DNF, another shattered dream of a PB in your marathon. You will have buried those dreams, and settled for less than you actually could have done, could be reaching… your best race, your fastest time, your first fill in the blank 10K half marathon, trail run, ultra.
And to find those correct answers, you need … you wont like hearing this: TIME. After a run event where you experienced failure: you obviously take time for your body to recover, for the swelling to come down, the tenderness in the legs to settle down, to regain the weight you maybe lost…… but from now on….after listening to this podcast…. You will take time for your brain as well, for it to recover, for it to create new neurons, new connections so that your next time doesn’t end up like last time. That’s what progress is all about. That’s how you actually improve as a athlete.
Improving, getting better, learning from past experiences… it requires a renewing of your mindset. Let me share something very personal here with you, remember keeping it real in this podcast….. No over the top exaggerated stories, and quick success stories… let me share with you a lesson learnt the ouch.. hard way.
When I was a young kid, I once put a big dent in a Toyota … a Cressida. Right side, fender. Really nice dent. The sort of dent that you can exactly see what you bumped into. The paint still looked surprisingly good. And the car was actually fine. Except for the unique shape it had.
And no, the car wasn’t mine, and no I didn’t yet have a license. So. I really was in big trouble. Now you will agree with me, in light of the just mentioned circumstances whats the most important thought going through your head.
You are 16, dent in the car… trouble is coming… what is MOST important thing to do?
a. Confess
b. Pretend it never happened?
c. Lie.
d. Hurry to get it fixed.
Obviously….. D. who said c. (?) Honestly, you though c….. come on its obvious…. time wasn’t my friend…. Get it done quick, and no one will be the wiser.
The repair job surprisingly was quite expensive, I found a real dodgy panel beater, and obviously he could tell from my acne covered face that this was a great opportunity get his hands on my piggy bank. Actually he was helpful, sworn to secrecy so to speak…he had a idea… to assist to keep costs low… and in order to make up time, I had to help. And he the panel beater wasn’t too bothered about my workmanship.
I didn’t grind off the paint fully. Remember, time…. Pressure… Why, I thought it was fine. It looked good… ok. Then once the dent was out the fender was sent to the spray painter…. And …. What do you think happened… the new paint job was crummy, and I think it didn’t last 3 days and started to peeled off. No, not in small little flakes rather as in big sheets. Uuuugh I still see the image in my minds eye. Help.
And that’s why I never became a panel beater. Ha Ha. See, in that moment: Time is your biggest asset. Your most important building block.
The quick win, or the quick satisfying of appetite is often not in line with your long-term goals. Related to your running: Do you want to have a finisher medal, or a finish time that reflects the effort you put in to your training…. Where you know was your best and you are proud of.
Remember, some shows back I told you about when I ran that Ultra in Germany and got a DNF, a did not finish? Well, to those of you listening as the story unraveled it was clear: I should have waited, and (obviously) answered the question: what was I thinking? Because if you always do something the same way you will not get a different result.
The Hero’s injury…. Achilles tendon connects the two major calf muscles to the back of the heel. If you are a Hero… a real hero… you will run so much… until it just hurts. Yes… Under too much stress, the tendon tightens and becomes irritated (tendinitis). It makes up 11 percent of all running injuries
Plantar fasciitis, small tears or inflammation of the tendons and ligaments that run from your heel to your toes, is usually the top foot complaint among runners
Maybe you are one of those type of runners’ who have made it worse because you spent time on amazon buying bandage kinesio tape, new shoes, knee supports, ankle brace…. Everything to ensure you qualified for free delivery, but the things you where supposed to do you didn’t.
Don’t feel bad now… this is a centuries old issue. Bible Romans 7:15 I do not understand what I do. For what I want to do I do not do, but what I hate I do. 16And if I do what I do not want to do.
Days count. How many do we have? I don't know? But right now, at this moment in time... you have a choice to make them count. "Them?" the days.
Hi, my name is indeed Heiko, and you are listening to the Advanced Endurance Coaching podcast, the show where we keep it real. Real life running advice to develop your mental skills, your mindset helping you become a better and smarter runner. With over 35 years of running experience, a qualified hypnotherapist and a show where I don’t pretend to be the runner who knows it all or runs the hardest toughest races. No not at all. I want you to get a benefit and feel my passion for running that has only been possible with a constant development and training of the mind.
You are ok if we don’t pause for ads, yes? You don’t mind?
That’s great, I really don’t like ads, so let’s dive right in. Oh before I start, seeing that you like the show, and I should think you do.. it will grow on you give it some time.. don’t just judge after 2 or 3 shows… give it a try over some time, please do share it with other runners’ that you think might find it useful. And you know what, share it by actually telling them about it. No, not per text, or Facebook, or whatsapp.. now how about just telling them face to face, that is a great referral I would be appreciative of.
Share the podcast with others who you think might benefit from hearing this, ….and if you enjoyed the show I want to invite you to hit the subscribe button. And stay tuned to our channel ….for more mental resilience, mental strength, helping you to further grow and develop your self-leadership, and becoming the best runner you can be.
My name is Heiko, thanks for listening.
Take it easy.
trust #priority #leading
If you are a regular listener, you know that I love running in hot weather. Especially in the middle east… and you know what… unfortunately even there it gets cold, very cold. Yup especially in Jordan. Don’t just pack your warm weather running gear… except if you are from the UK, you guys and girls... you are something else, you run in shorts and t-shirt in the coldest of weather, so you are fine.
Hi my name is Heiko and welcome to Advanced Endurance Coaching, where you get real life race reports, or run experiences from me Heiko. I have been a passionate runner for 35 years, dedicated run coach and hypnotherapist. What does that mean for you? Well, here it’s all about training your brain, using mental tools that go beyond the power of positive thinking or some basics of NLP. Oh, I forgot to mention, is it ok if we start straight away? Or would you like to hear 4 or 6 or 8 minutes of ad’s first? Yes, that’s one of the three reasons I started this podcast, the last thing I want to hear is a sale whilst I am on a run and trying to enjoy a podcast. I know, the pro’s earn their money like that, but hey, I don’t like it so no ads here.
What are the other two points? No swearing, or wannabe hardcore running exaggerations. Here we keep it real. You, the runner close or over 40, who has a family to manage, or a ex-husband to forget ha-ha, a mortgage, a career, kids to raise, and you deserve to make the best of your allocated time for running, and that is where learning about brain training for runners’ will ensure you stay a sharp, stronger, and even become a better runner in the process.
Sometimes I talk about certain races, marathons or Ultras I have taken part in, and that I enjoyed. Really enjoyed. Be it in Germany, and there are plenty of smaller run events where you can really make some great memories. Of course, also in Europe and other countries I have been fortunate to run of live in. And I want to share them with you, no glamourizing, no exaggeration or fame seeking self-promotion. Mental guinea…
Usually if I travel abroad, I find people using the Hotel Gym treadmill. If there is one species of runners’ I would like to inspire it is the treadmill runner. Yes, I have trained on a treadmill. I admit it. Winter, David Lloyd Gym… Ice outside. OK, that’s a valid excuse. But otherwise… come on, you are in a foreign country. You have a unique chance to go running where you haven’t been before and explore something new. How can that not be exiting? In case you are not “feeling it”, not “getting the vibes”, listen up.
Some runners don’t want to run outside because they might get lost, or they don’t want to run through the suburbs and get into the hustle and bustle of daily life.
But you know what? When you were a child, you had two vital factors that made life so much more enjoyable: curiosity and imagination. And those two factors made the summer holidays some of the best ever. Or playing with friends outside, you still remember it today. These two factors apply to (adult) runners too. You can only excel at this sport if you are curious, and if you use your imagination. If you are not really interested in the country, or city I mean what a pity.
www.hypnorun.com Work harder… train more… do more miles and get faster… you know that this is not necessarily true. Perhaps you have some injury that happened exactly because you followed that motto. You trained to hard and pulled a muscle…
Hi, my name is Heiko and thanks for joining me on Advanced Endurance Coaching, where we are all about improving the mind… especially for those runners’ over 40. It’s here where I want to share you with you my passion for training and developing mental skills, whether you are a runner looking to develop consistency, or you want to go for a new personal record, this is the place for you… and if you are a bit sceptic, hang in there as there might just be that nugget you have been searching for.
You’ve heard it all before, or seen it on websites, or cover of magazines….
No pain, no gain… or… you just need to give 110%.
Practice make perfect… and if you are honest maybe you fell for it every now and then.
I know I used to.
How and where did this come from…. All this power talk?
Well, apparently in 2001 a researcher at the United States military academy a specialist in cognitive neuroscience, wrote a powerful paper, where the main message was…. “displaying irrational beliefs of perfectionism over achievement help a athlete to be appropriately relaxed focused and motivated”.
So this is science talking.
And the word spread… not only in the military, but also to the sports world, where first elite runners picked up on it, and then many runners’ read that study, or heard about it and that was it… they took that advice and went with it.
Now, question… does this even apply to the average Joe, who just goes out and enjoys his run? Does he really want to get wrapped up in some or other psychological discussion and drawn into lengthy studies and research papers. Well if you look at all the social media posts, seems like it is a big thing. And do you think the readers understand the complexity behind it?
No, I don’t think so. But how about taking this superficial attention-grabbing headline and use it to start developing and improving cognitive skill set. Mental imagery skills.
Because that is one of the biggest building blocks that are in your hands. That is a huge topic that you can have under your control and can define as to how you want it. A factor you can have influence on, and that can change the course of your running.
No matter whether you are currently injured or looking for consistency or are running on a master level.
Research has proven and revealed, mental tools increase performance. Let me ask you, what thoughts do you have whilst running? What hindering or limiting belief’s do you have?
Let me invite you, to join me at hypnorun.com take a few moments to explore the range of mental tools that can be learnt in self-study courses. With over 4 hours of powerful content to ensure that whether you are a runner currently injured or perhaps wanting to develop consistency, here you will find the secrets no one wants to share. Step by step exercises that will ensure your runs are more satisfying and more fulfilling, because you can feel the improvements, and see it paying off on you finish time.
Today’s show is not for everyone. But perhaps if you are honest to yourself, and it is a day that allows you to reflect, on yourself, your values, your beliefs, then this message should not only resonate with you, it will make you rethink some decisions taken in the past, so that future scenarios and goals are in line with your end goal.
So here goes, have you ever during your run, come across a complete stranger, and suddenly found the urge to pass the other runner growing so strong, it was as though you are remote controlled? Perhaps whilst out on a training run, your local park run? Or have you ever jeopardised a good estimated 10K, half marathon or marathon time, because you got caught up in a fast pace, and emotions took over? Have you sacrificed too much family time to focus on over ambitious run training plans?
If yes, then stay tuned for the next 20 minutes or so where we take some leadership context, from famous authors and thought leaders adapted for our fantastic sport of running.
Hi, my name is Heiko, and welcome to the advanced endurance coaching podcast. The running show where we offer solutions to the age issue… ha ha… of training, practising, but if you are over 40 and run, you know it is bound to happen, you will get slower…. Someday. You simply cannot expect the same performance as when your body was younger and repaired itself faster.
Here is the truth, the more you focus on just running “your distance”, or going on “your long slow runs”, you will end up a long-distance slow runner. But actually that can, no it should be delayed at all costs, as your best run’s are still out there waiting for you. So why is this show called contentment? I thought it was all about just being satisfied, isn’t that what contentment actually means?
Yes, but for some of us runners’ we are never content, and those that suffer from this, you know what I mean. That urge to go back next year and get another medal, or training, even though other priorities be it own health or family should be or would be the wiser decision to take care of.
So it is about finding the correct balance. The healthy way to maintain a good running motivation, without setting too low standards, and without going dangerously overboard. To you regular listeners, you might recall I mentioned that we have a local yearly fun run held close to where I live, in a small picturesque village in Germany. Where the main aim is to enjoy the day, go for a run through the town, get kids running. Well. Some years back there was a local runner, really talented, who won in a amazing time. Really respect, I think it was a 6K distance. But now the funny part, just to give you some context, it’s a Saturday afternoon, at the local square, kids eating ice cream, parents going about shopping, having a coffee.. and as the winner is called to the podium to receive a small price (I think it was a cup from the city, a coffee mug) he was celebrating as though he had not only won Berlin marathon, but as though he had won by a new World record.
And you could see the peoples reaction, I mean most sitting there where not runners’, they don’t know how long it takes to run a 6K, whether this was fast or not, and here is this really talented runner, and you should have seen the second and third place runners, they where shell shocked. Ha Ha.
Actually, this week we head to a really Idyllic Bavarian town. Which ....if you go there on the race weekend,.......... doesn't feel like there is a special event going to be held. Hardly any signs, or road closures... nope... looks like a normal weekend ....
The race has different types of distances… a half marathon, full marathon, and a ultra. Now first off it is a typical postcard type of scenery. Bavarian houses, lush green hills forest… and… actually the whole town is surrounded by amazing mountains….
Amazing (?) if you look up around you see the mountains you will be running … but more to that later. I want to be very frank this race this was for me a challenge, and it was one of those events, when I did it the first time, I knew I need to go back again. I knew that with proper planning, and better preparation, especially mentally. Because, I have completed this race three times, and wanted to get a 9:15 finish. That was my goal.
Why 9:15, well I had many races in the year, and my 12 crazy days charity run event. Where I ran 12 marathons in 12 consecutive days… anyway I knew that I was not 100% in shape to tackle this for me mighty event in a sub 9. Even though I would have loved it.
Question, how often do you reason like this? I mean wouldn’t it make for great podcast to tell you, “yes I set a challenging time… giving it my best… “… tempting I admit it. But what for? To try and impress you as listeners, or try to impress my friends. Nope, I told you here we keep it real… I was not in a condition physically to run the best time possible for me. Therefore I selected a time that I knew, would be a challenge, BUT without risking a injury or a “Did not Finish”. A DNF often reminds me of airplane investigations, like on NatGeo… it was a quiet night as Captain Dave headed out onto the runway… Oh I hope you are not listening to this on a plane right now. You will be fine. If a accident occurs it is always a series of events that lead to a crash or DNF. It’s never the one thing. Remember the DNF I told you about I had in another Alps Ultra.. I had bad blisters (which I never get) and my feet underneath they hurt like crazy, a burning sensation…. Well, all this was a series of events as I had forgotten my insoles. That’s how a DNF happens, it sneaks up on you. Under the guise of confidence, and preparedness. So that’s why I decided to settle for a 9:15 time and let’s save the personal best challenge for another year.This section is where there is a huge elevation gain (for me, its huge… I know there are races in the States that have much higher elevation gains, and ultras that are more challenging, BUT this is not a Podcast on the baddest, meanest climbs, it’s about challenges, and how to overcome them by training and changing your mindset. For some of you listeners, it might be a finishing a 10K, for others it might be getting a sub 3:00 marathon.
OK, back to the Allgäu Ultra… hills, yes.. ok… now this is my example at KM54 till KM 60 you gain 700 meters. For those of you in the US … let me see I noted it down.. its about 4 miles and 2300 Feet of elevation gain… just to give you a quick summary, by using this technique, I will be able to access a mental image that ensures I stay in a specific mindset, which in turn positively affects my pace at that moment in time.. so it remains constant, and gets me over such a difficult section.
Imagine you are injured.... you cannot run. A calamity... a disaster... a horror scenario... but wait before you sue such powerful words. What words will you then use for the COVID19 epidemic? What will you call that?
Hi, my name is Heiko, and welcome to the advanced endurance coaching podcast. The running show where we offer solutions to the age issue… ha ha… of training, practising, but if you are over 40 and run, you know it is bound to happen, you will get slower…. Someday. You simply cannot expect the same performance as when your body was younger and repaired itself faster.
Here is the truth, the more you focus on just running “your distance”, or going on “your long slow runs”, you will end up a long-distance slow runner. But actually that can, no it should be delayed at all costs, as your best run’s are still out there waiting for you. So why is this show called contentment? I thought it was all about just being satisfied, isn’t that what contentment actually means?
Share the podcast with others who you think might benefit from hearing this, ….and if you enjoyed the show I want to invite you to hit the subscribe button. And stay tuned to our channel ….for more mental resilience, mental strength, helping you to further grow and develop your self-leadership, and becoming the best runner you can be.
My name is Heiko, thanks for listening.
Take it easy.
trust #priority #leading
I honestly must tell you that I had some great moments running in Saudi Arabia.
Yup, that’s what todays chat is all about. Running in Saudi… in Riyadh to be more specific. First off: Don’t think if you ran on a hot summer’s day, that you know what hot is. The Saudi weather has those couple of extra degrees and the thing is, the heat, the hot weather last a long long time.
Whether you are destined to go there for work, or perhaps as a tourist… you’re your running gear along. Oh maybe you heard or read some negatives stories about this great country… don’t believe all the negative stories, rather get firsthand experience and you will find many like minded people and a country that surprises you. Quite different to the image the media sometimes portrays. But, I just want to share you with my hot running experience in Saudi. Especially because so many people told me it would be impossible to run there, not only due to the heat but also that it’s not part of the tradition. Short trousers are frowned upon, there are hardly any run events etc.
Join me as I clear some nonsense and fake news and present you some firsthand accounts of what it’s like. And the friendly runners I met
All of them HOT,… Ha Ha.
Yes, heat will be a topic throughout this whole podcast. Obviously, because just for starts: what do you guess the average annual temperature is for Riyadh the capital? Come on guess… don’t give me the “I don’t know” … yes I am listening…. Chances are you are wrong.
The average high for Riyadh is…. You better hold on to something…. Are you ready: 32 degrees Celsius or 90 Fahrenheit. Average…
Now that is impressive. Did you guess correctly? Wow, congrats genius. Well done clever Trevor.
Listen, I grew up in South Africa, and there are some Hot places, be it Upington, or Oudtshoorn where I spent my National Service time. I lived in Delhi for some years, in Mexico, so I thought I knew heat, or hot weather.
That’s why before I went to Saudi, I didn’t think for a second that I would not be able to run there. But the heat is a different one.
In Upington on a Hot summers’ day it can be 34 Celcius or 94 Fahrenheit. But that is Dezember January February.
Riyadh boasts with 5 months of Temperature over 100 Fahrenheit temperatures over 45 are a regular site on your iPhone weather app…. And let me be honest, it is a huge difference. Perhaps now as you are listening to it you are thinking “doesn’t sound so much more, does it”?
But it is…
There is one benefit though… the heat is dry. So for me at least it is much more pleasant than running in the tropics. I am the sort of guy if I see a video about some researcher in the jungle and he is all sweaty, I need to change the channel. Humidity not my thing. Reminds me too much of the time where I had malaria. Yup your run coach thought he’s going to die, and the next day the pain was so bad I wished I would die. Ha Ha.
But I digress. Back to Saudi, running and heat.
Hi my name is Heiko and welcome to Advanced Endurance Coaching, where you get real life race reports, or run experiences from me Heiko. I have been a passionate runner for 35 years, dedicated run coach and hypnotherapist. What does that mean for you? Well, here it’s all about training your brain, using mental tools that go beyond the power of positive thinking or some basics of NLP. Oh, I forgot to mention, is it ok if we start straight away? Or would you like to hear 4 or 6 or 8 minutes of ad’s first? Yes, that’s one of the three reasons I started this podcast, the last thing I want to hear is a sale whilst I am on a run and trying to enjoy a podcast. I know, the pro’s earn their money like that, but hey, I don’t like it so no ads here.
What are the other two points? No swearing, or wannabe hardcore running exaggerations. Here we keep it real. You, the runner close or over 40, who has a family to manage, or a ex-husband to forget ha-ha, a mortgage, a career, kids to raise, and you deserve to make the best of your allocated time for running, and that is where learning about brain training for runners’ will ensure you stay a sharp, stronger, and even become a better runner in the process.
Sometimes I talk about certain races, marathons or Ultras I have taken part in, and that I enjoyed. Really enjoyed. Be it in Germany, and there are plenty of smaller run events where you can really make some great memories. Of course, also in Europe and other countries I have been fortunate to run of live in. And I want to share them with you, no glamourizing, no exaggeration or fame seeking self-promotion. Mental guinea…
Usually if I travel abroad, I find people using the Hotel Gym treadmill. If there is one species of runners’ I would like to inspire it is the treadmill runner. Yes, I have trained on a treadmill. I admit it. Winter, David Lloyd Gym… Ice outside. OK, that’s a valid excuse. But otherwise… come on, you are in a foreign country. You have a unique chance to go running where you haven’t been before and explore something new. How can that not be exiting? In case you are not “feeling it”, not “getting the vibes”, listen up.
Do you know why I am a expert no running? No, not because I am a certified endurance coach, no not because I have various degrees and certificates. I am expert on running because I am the creator of my run history. Successful multiday run events, unsuccessful runs, short distance with good decisions, long runs with bad decisions. Hi, my name is Heiko, and thanks for joining me at Advance Endurance Coaching, where we specialize in building resilience mental tools to ensure you become a better, stronger healthier runner. Especially for those runners’ over 40, where the best running is yet to come, if you work at it. Today I will use a lot of material from much smarter people than me. From business leaders, to industry experts, and I will quote and use their material adapted to our great sport of running. So, if some of this sounds familiar, good, it means you know about these tools, perhaps just haven’t seen them in this context. Now, back to being an expert. Yes, why do I call myself an expert? Because every single decision related to my running….. I was involved. My win, or my fault, or my bad… my decision. I have convinced myself I am healthy went running, and I wasn’t. I told myself a short jog won’t do any harm rather than cure out a nagging injury. I am the main person involved in all of my decisions. I am the mastermind, the brainchild behind my biggest regrets. I have talked myself into risky situations, I have pushed myself into getting a DNF, I have convinced myself I am fit and ready for this trail event, I have fallen for gadgets, and new equipment even though I didn’t really need it. Customers who have bought this, also… you know what I am talking about. Every runner who follows any training plan for Comrades marathon, or who reads up on it…, if for example you want to complete a powerful Comrades, do a slow Two Oceans, se it as a training run. Don’t go for a PB or get carried away. Oh for those of you that don’t know what the Comrades or Two oceans is. Please head over to my YouTube videos where I explain and describe these two iconic and most special South African Ultra marathons. So back to the Two oceans.. remember if you want to run a strong Comrades, the Two oceans sis a training run…. OK… What did I decide to do whilst running past Muizenberg? This current pace way is too slow. Let’s go. What happened at Comrades a few weeks later… a suffer festival, and bad performance. Ha, and this is from me the run expert, the certified coach. Look, that is one thing, here you get the truth, my successes and my failures. Sometimes the biggest lessons are learnt in such moments. Sometimes, most of the time. Research has proven and revealed, mental tools increase performance. Let me ask you, what thoughts do you have whilst running? What hindering or limiting belief’s do you have? Let me invite you, to join me at hypnorun.com take a few moments to explore the range of mental tools that can be learnt in self-study courses. With over 4 hours of powerful content to ensure that whether you are a runner currently injured or perhaps wanting to develop consistency, here you will find the secrets no one wants to share. Step by step exercises that will ensure your runs are more satisfying and more fulfilling, because you can feel the improvements, and see it paying off on you finish time.
COVID 19, Corona….
I have two friends that are working on the front line. One as a doctor in the quarantine station not far from where I live, and the other is a lab researcher, she does the actual testing. Both gave me a realistic and honest feedback of the immense scale of this virus. It really is something from a science novel. That’s why:
I want to give a big Thank you to all nurses, helpers, workers, doctors, lab assistants, that are helping those that are affected. Caring for them. Awful stories coming from around the world, from Europe, Spain, France, especially Italy, where the disease spread extremely fast… and now… patients cannot see their loved ones, in their final moments.
COVID 19 has disrupted the whole world, right down to a small village. A huge interrupted the life as we know it.
This disruption is what I use when a client comes to me for Hypnosis session. Example, if a runner has a certain mental blockade, we analyze his thought pattern and then, disrupt it. And only then can a new one be created and replaces the old hindering belief.
Somehow, I cannot help thinking that this is what Corona or COVID 19 is giving us. A opportunity to get a pattern interrupt.
So, join me as I share some thoughts on my take on the Corona epidemic. And what benefits there can be found.
It could be that the Cruise ships lying in the harbor in Italy or in Barbados or Miami, in harbors all over the world will remain there for quite some time. That the tourist industry will suffer huge losses.
It could also be that the whales, the dolphins, and other creatures living in the ocean are slowly taking back their natural living space.
Dolphins have been seen in Italy’s ports again, and in Venice fish have been sighted swimming in the channels.
It could be that people like you and me, staying indoors in their houses and apartments, feel like they are in a jail, imprisoned …. But it could also be that perhaps like me, you take out your guitar, play a song, and suddenly you start singing old forgotten songs. Yes, people might start singing again, which might lead to people start helping each other again and get a sense of community. That suddenly I am asking my neighbors how they are doing, do they need anything? Are they fine.
People singing with each other just imagine that.
It could be that due to the restrictions in air travel many people feel like their freedom has been taken or perhaps their career or business opportunity are lost. Their thought goes to the financial loss, or a opportunity that is now gone. Just look at the app flight radar, and you will see how few planes are in the sky, how airports feel like abandond buildings.
The immediate goals, whether in running, in love, or in a career, they are just appetite quenchers. And a appetite can never be satisfied.
So as our society slows down, let’s try to see it as the beginning of a new together, for one another.
Seems to me the earth is showing us how quickly it can regenerate itself. If we give it time. It’s a wake-up call. We will manage this no doubt.
Look forward hearing your thoughts and ideas.
I hope and pray you my dear listener and your family are in good health. Take care of yourself, and use these days wisely, and be thankful for these precious moments.
My name is Heiko, remember, take it easy.
Do you know know runners' that seem to have the ability to really project the worst possible scenario for the race? They have the potential to find different sections of the race and explain the level of difficulty. Perhaps its to hide their nervousness or to show they know the race... Hi my name I Heiko, thanks for joining me on the Advanced Endurance Coaching podcast. The show where it’s all about running stronger, ESPECIALLY if you are over 40.... to run better, and developing your mental abilities, your secret powers to give you that special edge in your running.Find more tips like this on resetrun.com or in our online mental running tool course. A in-depth 4 hour video course, along with a easy-to-read guide to understanding mental techniques for runners’ in depth. It comes, along with our R.E.S.E.T.® branded coaching certification.
www.hypnorun.com
Find more tips like this on hypnorun.com or in our online mental running tool course. A course designed to give you mental strength, like how to build perseverance, tenacity. It is a in-depth 4 hour video course, along with a easy-to-read guide to understanding mental techniques for runners’ in depth. It comes, along with our R.E.S.E.T.® branded coaching certification.
Why is it with us runners' that we believe everything we think. I mean really is that thought you are just having true?
"I am so slow? He is fast? She runs everyday!"..... and what effect does this have on our running. Be it training or our races? So what exactly is going on here? what is happening inside your brain to make you think like that.
Research has proven and revealed, mental tools increase performance. Let me ask you, what thoughts do you have whilst running? What hindering or limiting belief’s do you have?
Let me invite you, to join me at hypnorun.com take a few moments to explore the range of mental tools that can be learnt in self-study courses. With over 4 hours of powerful content to ensure that whether you are a runner currently injured or perhaps wanting to develop consistency, here you will find the secrets no one wants to share. Step by step exercises that will ensure your runs are more satisfying and more fulfilling, because you can feel the improvements, and see it paying off on you finish time.
Find more tips like this on hypnorun.com or in our online mental running tool course. A course designed to give you mental strength, like how to build perseverance, tenacity. It is a in-depth 4 hour video course, along with a easy-to-read guide to understanding mental techniques for runners’ in depth. It comes, along with our R.E.S.E.T.® branded coaching certification.
Till now there have not been many programs developed for runners’. So this is how one of my programs Hypno-Running got developed. As a Hypnotherapist, I saw the positive and powerful effects that occur and what performance enhancement (legal performance enhancement) brings along. I have accompanied everyday people from all walks of life, that had messes up in some form or another. Fell prey to alcohol, excess weight, who have not only managed to change their ways, but are today proud 5 K runners. Something in their brain decided, enough is enough, let’s change. And this happened within a rather short period of time, using a improved version of emdr eye movement desensitization, only the best of nlp neuro linguistic programming all adapted to running.
www.hypnorun.com
Find more tips like this on hypnorun.com or in our online mental running tool course. A course designed to give you mental strength, like how to build perseverance, tenacity. It is a in-depth 4 hour video course, along with a easy-to-read guide to understanding mental techniques for runners’ in depth. It comes, along with our R.E.S.E.T.® branded coaching certification.
www.hypnorun.com
Till now there have not been many programs developed for runners’. So this is how one of my programs Hypno-Running got developed. As a Hypnotherapist, I saw the positive and powerful effects that occur and what performance enhancement (legal performance enhancement) brings along. I have accompanied everyday people from all walks of life, that had messes up in some form or another. Fell prey to alcohol, excess weight, who have not only managed to change their ways, but are today proud 5 K runners. Something in their brain decided, enough is enough, let’s change. And this happened within a rather short period of time, using a improved version of emdr eye movement desensitization, only the best of nlp neuro linguistic programming all adapted to running.Listen up… I want to share these ideas, these processes and help you define your business with such a unique position… I really want to work with you on a 1:1 basis, and help you grow your business, or start it for that matter.
Live is too short to no go after great ideas, or have your business take off on to a profitable level.If you are ready to go after your coaching setup, send me a mail and when you are available for a free 30-minute call.
Here we will discuss what it is you want to achieve, and where you want your business to grow Please just get in touch if you really are ready to grow and go after your coaching dream. I mean you started with a dream in mind, how much longer are you going to blame others or circumstances on your limited growth?
Advanced Endurance Coaching the show where we want to help you grow your business to be the best coach you can be. To really make a change, so that your runners’ your athletes will be proud to say they are being trained by you.
My name is Heiko thanks once again for tuning in, feel free to look at my videos on youtube, quality content, just search for advanced endurance coaching, or try one of my mind training programs developed for runners’ (obviously developed by runners’). It’s the one and only program that uses the RESET methodology scientifically proven techniques adapted for run training.
Ok that’s it… and remember: no excuses, just go for a run… Take it easy
Advanced Endurance Coaching the show where we want to help you grow your business to be the best coach you can be. To really make a change, so that your runners’ your athletes will be proud to say they are being trained by you. https://www.hypnorun.com
Now, does it not seem logic that if a runner regularly stresses before a run, there might be techniques that can alleviate that situation? That there are numerous exercises that can be learnt to relax and calm the brain, and ensure that the stress level gets lowered.
It’s nothing more than the person who is nervous because he or he has a job interview the next day, or has to speak in front of a large audience.
There are proven techniques out there that once learnt, will help you reach a lower subject unit of distress (SUD), therefore ensure heartbeat and blood pressure remain low.
How is that for a unique selling proposition for your business?
My name is Heiko thanks once again for tuning in, feel free to look at my videos on youtube, quality content, just search for advanced endurance coaching, or try one of my mind training programs developed for runners’ (obviously developed by runners’). It’s the one and only program that uses the RESET methodology scientifically proven techniques adapted for run training.
Give us a visit at https://www.hypnorun.com
Ok that’s it… and remember: no excuses, just go for a run…
Take it easy
Did you ever:
-- feel Eccentric contraction of muscles? ....run 42,2KM downhill? Surrounded by stunning scenery? The course leads from Mandarfen (1,675 m) throughout the whole Pitztal. The runners reach the finish line after 42,195 km at the sports centre Imst. (790 m)
- start area: Mandarfen, valley station Rifflsee, St. Leonhard in Pitztal
- distance: 42,195 km
- high meters 313 m / altitude downhill 1.289 m
Find more tips like this on resetrun.com or in our online mental running tool course. A in-depth 4 hour video course, along with a easy-to-read guide to understanding mental techniques for runners’ in depth. It comes, along with our R.E.S.E.T.® branded coaching certification.
Find more tips like this on hypnorun.com or in our online mental running tool course. A course designed to give you mental strength, like how to build perseverance, tenacity. It is a in-depth 4 hour video course, along with a easy-to-read guide to understanding mental techniques for runners’ in depth. It comes, along with our R.E.S.E.T.® branded coaching certification.
My name is Heiko, thanks for watching… and remember… take it easy.
Mental Training for Runners’ Who is this for? What does it solve? Saubona, welcome to the Advanced Endurance Coaching podcast, where we don’t just talk about running, but offer solutions to you as a runner over 40, and to you as a run coach who might just be interested in starting or growing and developing your business.
www.hpnorun.com
This series is for runners’ over 40, run coaches, and only if you are interested in TRAINING YOUR BRAIN. Perhaps as a 40+ runner you have maybe asked yourselfs, are there new distances to be covered or faster times to be achieved? Or is this it? Is this all that it is with my running? Because that’s exactly where advanced endurance coaching helps you. You do not need to be a pro runner, or ultra-runner, most important for you I presume, you need to manage your run time between work, family, and other social obligations. Physio or massages are a luxury you get if injuries are persistent or if you got a gift voucher for your birthday. Other than that, your foam roller has become your personal masseur. But what’s this Sawubona… well it’s one of the most important parts in coaching. But actually, it’s a Zulu word which means “I see you”. Isn’t that what athletes want? To be seen, to be understood.
So if you are a run coach, how do you “see” your athletes? As a runner, how do you “see yourself”?Find more tips like this on hypno-running.com or in our online mental running tool course. A course designed to give you mental strength, like how to build perseverance, tenacity.
It is a in-depth 4 hour video course, along with a easy-to-read guide to understanding mental techniques for runners’ in depth. It comes, along with our R.E.S.E.T.® branded coaching certification. If you are ready to go after your coaching setup, send me a mail and when you are available for a free 30-minute call. Here we will discuss what it is you want to achieve, and where you want your business to grow Please just get in touch if you really are ready to grow and go after your coaching dream.
I mean you started with a dream in mind, how much longer are you going to blame others or circumstances on your limited growth? Advanced Endurance Coaching the show where we want to help you grow your business to be the best coach you can be. To really make a change, so that your runners’ your athletes will be proud to say they are being trained by you. My name is Heiko thanks once again for tuning in, feel free to look at my videos on youtube, quality content, just search for advanced endurance coaching, or try one of my mind training programs developed for runners’ (obviously developed by runners’). It’s the one and only program that uses the RESET methodology scientifically proven techniques adapted for run training. Ok that’s it… and remember: no excuses, just go for a run… Take it easy
Ingenuity, Creativity, find ways not excuses… new paths are created by walking…. Remember last vlog I mentioned that I had the idea of running a marathon every second weekend, during the summer of 2019? Well guess what, it is also the time where I won my first ever marathon.
Saubona, welcome to the Advanced Endurance Coaching podcast, where we don’t just talk about running, but offer solutions to you as a runner over 40, and to you as a run coach who might just be interested in starting or growing and developing your business.
Hi, my name is Heiko, and I want to share you with a idea if you just cannot seem find the correct venue for a marathon. You know how it is, sometimes the venue is too far, or there is going to be too much traffic.
If getting there and going back takes more time than the actual marathon, it’s not so much fun. Or the last minute entry is quite steep, and the course is not too interesting, or challenging. But the biggest benefit of all… of running 105,5 rounds around a track… is that it leads to a disciplined mind. Whereby you start to tune in and get really focused, because after the second lap, you know the whole course in and out. No surprised. So, you can then just get into a hypnotic state, letting your subconscious maintain the pace.
The other benefit is that you can really use this time to change certain beliefs that you have.
If for example you are aware that whilst running you are constantly remembering that angry exchange of words you had with a stranger, or a loved one. Perhaps you got into a whatsapp battle, and it really ticked you off… something petty, but it keeps on coming up whilst running. This is the perfect time and place to clear that thoughts. To get it processed, freeing up valuable space in your mind which you can fill with thoughts that encourage, motivate, and build you up.
There is another video where I explain this exactly, it is called the RESTEP method. A effective tool to quickly change your own hindering thoughts, and thereby allowing you to get into a more powerful state. Now if you ask me would I do it again. Run 105,5 laps …. YES ! Definitely. Would I go for a faster time. Yes, the personal record could be broken in such a running environment.
Now regarding what my daughter asked me: Was it boring… not for one single step.
A deeply satisfying experience, and if you decide to do it, the best part is you will have no complaints about the race organizers or organization.
Find more tips like this on hypnorun.com or in our online mental running tool course. A course designed to give you mental strength, like how to build perseverance, tenacity. It is a in-depth 4 hour video course, along with a easy-to-read guide to understanding mental techniques for runners’ in depth. It comes, along with our R.E.S.E.T.® branded coaching certification.
Go for it… … and remember…
Take it easy.
What Hypnosis? I thought this show is about running? Who the heck is this guy… I hear you ask… Yes perhaps I should introduce myself first.
My name is Heiko, passionate Run & Swim coach, combined with being a Hypnotherapist and am privileged to have run and worked in countries that shaped me as a person (and runner). No I am not a ex-silver or better yet Olympian Gold. Ha Ha… no nor can I show off some record for the furthest, toughest running either. I think that goes to Dean Karnazes. But you know what, I found that there is no natural correlation between being a great sportsperson, and trainer or coaching skills. Quite the contrary, I never could relate to the training methods of the pro’s as I didn’t have the resources available. So I would consider myself a middle of the pack runner, who constantly dreams of a 3:00 hour marathon, or of getting a Bill Rowan medal at the comrades.
I live in a pretty region in South Germany, small village (my kids say its dead) village, where I can either do a trail run through the forest, and say “hi” to the odd fox or deer, or go on long runs next to river. And of course, I have a local track where I train with runners.
Having worked for a major corporation I have been fortunate to have lived (and run) in various countries across the globe. And I mean really different places, in hot and dry regions like Saudi Arabia or India, all the way to Mexico, oh and everywhere you find the same enthusiasm from other runners. During my career as a sales executive, I was fortunate to receive many trainings, that really helped me in going after my goals, and then decided to further my studies, till I became a motivational coach, went on to become. Hypnotherapist and a run coach.
For those of you who cannot place my accent you have obviously never run the comrades or two oceans marathon.
Two events that are the most talked about races in South Africa. Somehow there is a magic, perhaps the beauty of the terrain you cover, or just the crazy distance that creates this appeal for any runner to one day do the comrades.
Advanced Endurance Coaching the show where we want to help you grow your business to be the best coach you can be. To really make a change, so that your runners’ your athletes will be proud to say they are being trained by you.
My name is Heiko thanks once again for tuning in, feel free to look at my videos on youtube, quality content, just search for advanced endurance coaching, or try one of my mind training programs developed for runners’ (obviously developed by runners’). It’s the one and only program that uses the RESET methodology scientifically proven techniques adapted for run training. www.hypnorun.com
Ok that’s it… and remember: no excuses, just go for a run… Take it easy. Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com
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