Lex Anderson Running Technique Coach | Sport & fitness instruction

Lex Anderson Running Technique Coach

Phone: +61 409 002 608

Add/Update information

Reviews

Tags

• Businesses
• Sport & recreation
• Coach
• Sport & fitness instruction

25.01.2022 HOW to KNOW if Your BODY NEEDS SLEEP or a WORKOUT From 'The Sweaty Professor', Shauna Harrison is this excellent and perhaps timely article, asking (and trying to answer) one of the great fundamental questions of running and exercise. Normally I provide a quote to give you a bit of a flavour of the article, but in this case, I think its better that you read the full article ............. https://www.self.com/story/sleep-or-exercise

25.01.2022 FEATS of ATHLETICISM The World's Oldest Marathoner? And again, no, it's not me!!!!... '.... In 2004, Fauja Singh was chosen as the face of Adidas' (replacing David Beckham), to endorse the brand. His posters were plastered around the world and his remarkable energy at running marathons became the stuff of legends. He attributes all his success to the Almighty, saying that he only earned recognition because of "His will", and because of his turban ....' https://www.sbs.com.au//at-almost-106-years-old-fauja-sing

24.01.2022 WHY YOUR GPS LIES Here's aninteresting article from Richard Lovett (no relation to Deb Lovett) from 'podiumrunner.com'. '..... how many times have runners huddled after a race to compare their readings, trying to figure out if the course was accurate, and wondering why they they all have slightly different results? Why it is that a certified half-marathon often comes up as something like 13.24 miles, rather than 13.1 ......'... https://www.podiumrunner.com//tech-wea/why-your-gps-lies/

24.01.2022 THE MOST 'GOOGLED RUNNING QUESTIONS, ANSWERED Have you ever thought, 'When I'm running, I wonder if ....??' Well, here is a great article from Runners World that, undoubtedly will answer your's and many other's running questions. ' ..... Want answers to some of the most commonly googled questions about running? We've got them. Here, we've put together years of expertise to help you get started, run further and get faster .....'... Please read, enjoy and hopefully some of your questions are answered! https://www.runnersworld.com//googles-top-20-running-que/

23.01.2022 FEATS OF ATHLETICISM - Recommended for the Traveller!! How hard is it to get on a flight in this COVID era?? Well, next time you're late for a flight .......... https://www.youtube.com/watch

23.01.2022 CONGRATS CLUB - Charlotte McMICHAEL Received the below text from Charlotte ...... '... great news, this morning I went for a 5km and managed a PB of 24 minutes exactly. That's 40 seconds off my last PB. I felt really good for the whole run and didn't even feel that I was running as fast as I did ......'... 40 seconds, really great work, Charlotte!!

22.01.2022 RUN WHISPERING: DISRUPTIVE or COMPETING MOVEMENTS in YOUR RUN. Yes, everyone has them, and they usually tend to be established to favour your dominant side. And they ARE 'a big issue'!! These movements will normally take the form of twisting/rotating motions which require opposing movements to balance them - that's right, two wrong movements (desperately) trying to create balance, or some form of 'crazy balance'!... One of the things most coaches, physios, etc., do not appreciate is ..... if I have a 'movement' disrupting my stability or balance, my foot will not release from the ground until the movement is finished. Normally then not releasing till the movement gets to its transition point were it stops moving one way and starts to move back the other way (recoils). This is simply my brain/neural system trying to protect me - not letting my foot off the ground while I have contrary movement or am unbalanced. You may want to consider the alternative, i.e., being allowed to twist/rotate with both feet in the air and the prospective problems trying to land those movements!! So, if parts of your upper body are moving, and your foot is constant at ground contact, what does this mean for my joints and tendons? Usually it mean 'ouch!!!' Athletically, if I am now on the ground longer and am incurring greater or more decelerative ground forces, resulting in me running slower. And my favourite, because everyone overlooks it, the longer I am on the ground and more decelerative forces I incur, the harder I have to work to get the same outcome (i.e. speed). Yes its more tiring and slower! So summarising, if I have movement that is disruptive or competing - I am more likely to be prone to injury, be slower than I should be, and have to work harder than I need to! So ..... hopefully you may be starting to get the idea, that if someone gives you a static (standing or lying) exercise, or a drill which is not actually running, the disrupting movement that is part of your run (motor program) will not be touched, and as such you are pretty much wasting your time!! 'The Running Whisperer' approach is to only use 'cues' that change, alter, influence, the run itself, and can therefore alter the disruptive movement. Yes, the approach and answer is purely functional - whilst you are running!!! So if you have a problem, the decision as always is your .....

20.01.2022 CONGRATS CLUB - Ollie BARKER The photo below was sent to me by Ollie's mum, after our first session. With the comment, "these ‘Lex arms’ look pretty good hey?" The session was largely aimed at balancing Ollie's arms, and with that balance an improved co-ordination between his arms and legs. This accordingly would require him to lift his feet earlier which would increase his speed and reduce the work required to do so.... Fast forward three or four weeks to the first run of the season, and Ollie runs 5.02 for the 1500m - a PB of 6 seconds. And then backs that up with a 400m in 72 seconds - a PB of 4 seconds!! So one session, 2 PB's??? Yes!!!! Go, Ollie Barker, you good thing!!!!

20.01.2022 INFOGRAPHIC TUESDAY (but a little late!) ...... life is just a series of road signs!!

20.01.2022 REVIEW - James BARKER If you do have problems of any kind with your running (or your children's) you may want to consider us. Hopefully reading this may just help motivate any of you who think your run is beyond help!! So, below is a review (previously published) from James Barker, regarding his experience with 'the Running Whisperer'.... '.... if you like running and aspire to running faster with less effort and with a decreased risk of injury then this man is for you! I have been running for over 30 years and have seen a lot of things in this sport, but nothing quite like this man. Gone are the days of rolling on the floor doing your clams and punishing yourself with a roller - let this man put your body in the best position to run faster, easier, freer and less down time! I have worked with Lex for the last 6 years and often send my patients there for running reviews and work ups. Lex is the expert in this field and one of a kind. Happy running!' I should add, for those of you who follow this page, I have since worked with his son Jett and now Ollie, and this has also proven to be a very rewarding experience!! As I said when you originally sent this to me to Jimmy, 'I am truly humbled!'

20.01.2022 EIGHT (8) RUNNING WORKOUTS to BUILD STRENGTH and ENDURANCE In the attached article Doug Hay breaks down eight common running workouts, and share some real-life examples he uses and how they can fit within your training. Enjoy .......... https://www.nomeatathlete.com/running-workouts/

20.01.2022 HOW VALID IS YOUR GPS DATA??? As a follow up to the article earlier, her is another excellent article this time from Science for Sport ........ https://www.scienceforsport.com/gps-wearables-validity-and/

20.01.2022 INFOGRAPHIC TUESDAY God yes, who hasn't been there??

18.01.2022 HOW LONG BEFORE YOU BENEFIT FROM A RUNNING WORKOUT It’s a question we all ask unfortunately, there isn’t a quick or easy answer, and it varies dependent on the variables of the session. Hopefully this article, while initially taking up this point, will answer a number of those questions ...... https://runnersconnect.net//how-long-before-you-benefit-f/

18.01.2022 REVIEW - 'Keeto Runs' Below is a very nice review received recently from 'Keeto', after our first session ........ '..... wow, half an hour with Lex and I’m ready to conquer the world! How did i miss these poor techniques. I can’t wait to see Lex again as I feel more efficient than I ever have. I would recommend Lex for anyone who wants to learn the basics of running or for people like me who want to conquer the world. ....'... Thanks Keeto, you're too kind!!!!

18.01.2022 WANT TO GET GREAT at SOMETHING - GET A COACH a TED ED Talk Normally I usually post something about the 'Running Whisperer' approach to demonstrate our ability to change and improve running and movement. Or, if you like, to try and show you, why 'you' need a coach!!!!... Below is an excellent TED ED talk on the very subject of why everyone needs a coach ......... ' ........ how do we improve in the face of complexity? Atul Gawande has studied this question with meticulous precision, and in this talk shares what he's found to be the key - having a good coach to provide a more accurate picture of our reality, to instil positive habits of thinking, and to break our actions down and then help us build them back up again. As Gawande says, "It's not how good you are now; it's how good you're going to be that really matters." Perhaps Ii I can't convince you, then Atul can? https://www.ted.com//atul_gawande_want_to_get_great_at_som

17.01.2022 INFOGRAPHIC TUESDAY Pretty sure this is what I wanted to post tonight, but again I ..... !!!!

17.01.2022 CONGRATS CLUB - Campbell REID Massive congrats to Campbell Reid on a stellar season playing Under 14 Premier League Football (Soccer). Probably best to let the text from his Dad below, tell the story ......... ' ...... Hi Lex, just want to thank you so much for all your work with Campbell this year. His speed and running technique have improved greatly under your skilful guidance and coaching. This weekend marked the end of the season and he was awarded the players player aw...ard and the U14 NPL Golden Boot award with 31 goals from only 12 games. By comparison in the same age group last year's winner won the Golden Boot award with 32 goals from 25 games. Thanks again .....' Just amazing Campbell!! And what an absolute pleasure you are to work with!!!!!!!

17.01.2022 INFOGRAPHIC TUESDAY ...... perhaps it makes more sense than you thought!!

17.01.2022 IS WHAT I OFFER A STANDARD SERVICE? ..... I'm glad you asked that!! Here are some of the popular or most frequently asked questions I receive. I will endeavour to answer them simply and quickly (and let you get on with your Friday night) .......... .... would I be able to obtain a similar service elsewhere This is a unique service, crafted over 20 years! And apart from Paul McKinnon in Melbourne, I know of no one who has 'solely' works on just running technique. Further, I know no other service that has the ability to change the run as directly and in such a short time span. The service we offer is unique, 'and focuses on key cues and small changes to technique over time to get you running faster, while using less energy. The focus is on making sure the whole body is in balance and alignment to get the most forward propulsion with the least amount of excess movement. This is achieved through a series of easy to understand cues which give immediate benefit, and can be further refined and worked on over time.' .... is it a system or a standardised approach? No, as much as I wish we could put this comfortably into a (convenient) system. Almost by its very essence, the multifarious nature of the human body and an infinite variety of movement patterns, ensures it can't be. To put it simply, everyone is different! And accordingly, we prefer to one on one sessions, to deliver the best result possible. ... does it use exercises, devices, running drills or any movement patterns I would have seen before? No it does not, through experience, trialling and testing, exploring, analysing and continually refining, we have learnt that these are usually ideas that are outdated or based on commercial exploitation. Our 'cues' or changes to movement patterns are unique and are indeed our 'intellectual property' .... does it work? just read the reviews... or speak to someone who has trained with us. Or try a session and see first hand that your run can be improved in a way you never thought possible!!

16.01.2022 6 Nutrition Obstacles Senior Athletes Need to Overcome As we are in the festive season, perhaps this article is more apt than it would normally be! '... whatever your sport of choice, one thing is well-known; the older you are, the more potential health concerns you may have and nutrition plays a big part in aging and performing. Older athletes have a unique set of nutrition concerns to help support the physiological changes of aging. The best thing you can do while young i...s take proper care of your body to set yourself up for a long, healthy life of being active ......' https://blog.myfitnesspal.com/6-nutrition-obstacles-senio/

16.01.2022 5 Hydration Mistakes You Are Probably Making Here's a great article from Natalie Rizzo for 'runners world.com', on some of the things regarding hydration you may need to reconsider .......... https://www.runnersworld.com//5-hydration-mistakes-you-ar/

16.01.2022 INFOGRAPHIC TUESDAY ...... I quite liked this!!

16.01.2022 HOW TO EXERCISE WHEN IT'S THE LAST THING YOU WANT TO DO Below is an great article from IDEAS.TED.COM with some great ideas drawn from a number of diverse fields such as from psychology, behavioural economics, an business to help get YOU up and moving!!! Enjoy ............ https://ideas.ted.com/how-to-exercise-when-its-the-last-t/

16.01.2022 MY MANTRA = 'FIX THE CAUSE NOT THE EFFECT' The attached research paper is a great example of research reaching a conclusion without full consideration of all contributing elements and effects. Largely, if you understand the human body does not always operate independently, then this research and (many) others, if you use this logic, will forever read differently! And whilst I know I won't win too many friends with this statement, but I am (continually) appalled at the lack ...of practical understanding and knowledge in this field and by those who purport to be have expertise!! The research below was conducted on the efficacy of changing one's footstrike from a rearfoot to a mid or forefoot strike and suggests that there is no obvious benefit to such a change for the majority of runners. In fact, it suggests a change in footstrike may result in stressing tissue that is not normally stressed when running with one's habitual pattern, leading to the possibility of incurring a secondary injury. This intrigues me greatly, particularly as one of the things I have learnt from years of working on running mechanics and gait, is not to 'directly' change an athlete's footstrike. Note, I said "not directly". The main reasons an athlete has an inappropriate footstrike are hip mechanics, balance, and rotations in the upper body. Usually once these issues are resolved, so are the footstrike problems!!!! Alternatively if you change the footstrike directly while the athlete has hip and/or rotational issues then, then you've only changed an EFFECT, not the CAUSE!! And you are (only) opening up the athlete to injury. In conclusion, simplistically, if you think your foot strike is inappropriate, then identify what is causing the foot to behave incorrectly (the cause) and change that! If you don't have the expertise or know someone with the expertise to help, then ...... ring me!!! https://www.sciencedirect.com//artic/pii/S2095254617300285

15.01.2022 DISRUPTIVE or COMPETING MOVEMENTS IN YOUR RUN. Yes, everyone has them, and they usually tend to be established to favour your dominant side. And yes, they are 'a big issue'!! These movements normally take the form of twisting/rotating motions which require opposing movements to balance them - that's right, two wrong movements (desperately) trying to create balance, or a right movement!... One of the things most coaches, physios, etc., do not appreciate is ..... if I have a 'movement' that is disrupting my stability or balance, my foot will not release from the ground until the movement is finished. Normally, not till the movement gets to its transition point were it stops moving one way and starts to move back the other way (recoils). This is simply my brain or neural system trying to protect me - not letting my foot off the ground while I am unbalanced or have contrary movement. You may want to consider the alternative, i.e., being allowed to twist/rotate with both feet in the air. and consider the problems then presented landing that!! So, if parts of your upper body are moving, and your foot is still or constant at ground contact, what does this mean for my joints and tendons? Ouch!!!!!!!! Also athletically, if I am now on the ground longer and incur greater or more decelerative ground forces, I will, accordingly run slower. And my favourite, because everyone overlooks it, the longer I am on the ground and more decelerative forces I incur, the harder I have to work to get the same outcome (speed)!!!! Summarising, if I have movement that is disruptive or competing, I am more likely to be prone to injury, be slower than I should be, and have to work harder than I need to! So ..... hopefully you may be starting to get the idea, that if someone gives you a static (standing or lying) exercise, or a drill which is not actually running, the disrupting movement that is part of your run (motor program) will not be touched, and as such you will are wasting your time!! 'The Running Whisperer' approach is to only use 'cues' that change, alter, influence, the run itself, i.e. are done whilst running. Yes, that's right, purely functional, while you are running!!! So if you have a problem, the decision as always is your .....

15.01.2022 CONGRATS CLUB - Ashley GOLDING Congrats Ashley on your recent training run and PB's as per below! Guess our most recent 'cue' is working pretty well then?? As can be seen from below Ashley had a 22km training run around the eastern end of the lake, which resulted not only in his second fastest time over 10 mile, but a (lifetime) PB over 20km and Half Marathon distance. That's right it was (just) a training run!!!!!

14.01.2022 As per my earlier post, this is the video showing Jess's initial run, before using the cue to start to reduce/stop her rotation.

13.01.2022 7 Running Myths You Shouldn't Believe Continuing the theme with 'some' running myths this time, yes there are many more!! ' .... Running has over time generated a number of myths and popular misconceptions. From stretching pre-run to short-term carb-loading, here are some common running myths that you should largely ignore ......'... https://www.realbuzz.com//7-running-myths-you-shouldnt-be/

13.01.2022 How Much Running Is Too Much Running? I quite like this article, maybe it's the sheer common sense this article espouses. However, as in running, everyone is different, so see if you feel the same ........ ' ...... First, some disappointing news: No one is capable of crafting a universally-applicable, absolutely-ironclad running routine that prescribes the perfect number of miles or minutes for achieving optimum human performance .....' ... https://www.gq.com/sto/how-much-running-is-too-much-running Powered by OpenWeb's TermsPrivacyFeedback Powered by OpenWeb's TermsPrivacyFe Powered by OpenWeb's TermsPrivacyFeedback Powered by OpenWeb's TermsPrivacyFeedback Powered by OpenWeb's TermsPriva

13.01.2022 REVIEW - Emily HILL Here is a review Emily Hill sent me on her experience with me in changing her run to something more efficient, economical and faster. And yes, I did give her a money back guarantee - 'she would run under 20 min for 5km, despite being a 24 min runner!!' ' ...... 18 months ago, I got in contact with Lex after regularly hearing his name being recommended as a running technique coach. At the time, I was running 50km a week and started to develop a few niggles... that had the potential to become nasty injuries. I was completing Parkrun in around 24min but despite my training, I hadn’t had a PB or any improvement for many months. At my first session, Lex asked what my goal was. I offered that I would love to run under 20min at Parkrun, but that it felt like a pipe dream. Straight away, Lex made me a guarantee that this would happen! To be perfectly honest, I did not believe Lex. Fast forward to several months later, I had taken over 5min off my 10km PB (down to 41:47) and my 5km Parkrun PB was down to 19:49. Now, running Parkrun in 20min or less has become the new normal! Every fortnight, I look forward to my session with Lex and learning a new cue. I enjoy testing them out during my running and the surprise that comes from realising I am running much faster with little effort when I implement the cue! Further, Lex has a kind and genuine nature that means he can connect with runners of all levels without judgement - even my Dad, who took up running after a very significant break from exercise!' Thanks so much Emily!!

12.01.2022 WHY YOU SHOULD END YOUR OBSESSION WITH WEEKLY MILEAGE A while ago I had an athlete, who we will call John, who had a significant number of tibial stress fractures and/or ensuing 'shin splint' injuries. I will never forget questioning him about the frequency and similarity of the injuries, he replied, "they only seem to occur when I do over 100 km in a training week." To which I immediately responded " so why don't you stay under under 100km, ... why not cap your running v...olume at 95km." His (stunned) answer, " no I can't do that, everyone who is a good runner, runs over 100km!" I could go on with our ensuing conversation, but I think you see the point. So, in honour of John and all the runners who have this mindset, here is an article from 'Running Magazine', on why weekly mileage shouldn't be the gold standard of measuring training stress. And yes, training volume is really just another way to measure training stress. Perhaps, your mantra should be 'enough stress to cause adaption but not enough stress to cause injury!!' ..... certainly John's should have been! ' ........ runners obsess over weekly mileage. It’s calculated on their Strava accounts, by their watches and compared against their friends and teammates. Weekly mileage has long been king when it comes to endurance sport, but new research is suggesting that when you’re planning training, it shouldn’t be the only marker of your workload.' https://runningmagazine.ca//why-you-should-end-your-obses/

12.01.2022 Which is more important: exercise or sleep? In a follow up to our earlier article regarding exercise vs sleep, here is a great article from The Sydney Morning Herald. I'm sure some of you will love the tip re coffee ........... https://www.smh.com.au//which-is-more-important-exercise-o

12.01.2022 SEVEN exercise MYTHS BUSTED .....yep busted!!!! When it comes to health and exercise, there is a lot (and I mean, a lot!) of misinformation out there. Fitness myths are NOT our friend, so we asked our experts for the facts and got them to bust some of the industry’s most iconic fitness myths.... https://exerciseright.com.au/7-fitness-myths-busted/

12.01.2022 TEN (10) SIGNS THAT YOU NEED A REST DAY! "But if I stop training, I will lose fitness!!" If you've ever heard yourself utter these words, you (really) need to read the attached article. ' ..... Neglect recovery for too long, and you will start to lose strength and speed. Neglect recovery for too long, and you will start to lose strength and speed. You’ll sink into the black hole known as overtraining. First, your sleep patterns and energy levels will feel the effects. Event...ually, your immune system crashes, and you lose your appetite. Below.... are 10 markers. If three or more of these indicators raise a red flag, you should consider a few easy sessions or off days so you can return to running strong ....' https://www.runnersworld.co.za//10-signs-that-you-need-a-/

11.01.2022 INFOGRAPHIC TUESDAY Food for thought ......

11.01.2022 REVIEW - Gam SENGE Here is a great (and very kind) review from Sam regarding our recent session. I posted this a short while ago, but thought, given the result, it was definitely worth a repeat. Can someone's ITB syndrome be fixed in only one session?? Perhaps it can!!!... ' ..... I came to Lex with chronic ITB syndrome which I had been experiencing for about two months. I was not able to run much more than 1km without being reduced to making it home on one leg In excruciating pain. I did about as much research as there was available and nothing seemed to help. One session with Lex and I was able to run 2km straight after the session before pain crept in. Fast forward two weeks and I was able to run 8km completely pain free. I think the best part about Lex was how well he explained everything to me so that I actually understood where my form was going wrong and the impacts that had on the rest of my body. Within 30m of running he was able to pick up on my issue and then change it so easily. I ran for months with no pain prior to the injury and never considered my form was what caused the issue. I would 10/10 recommend Lex even if you don’t think you have any form issues. My stride feels much more efficient than it used to! Thanks Lex ....' Absolute pleasure Sam!

10.01.2022 HOW to KEEP RUNNING WHEN MOTIVATION FADES We've all been there! We start our new running programs with good intentions and high expectations, and then ..... we lose our 'mojo'. Particularly after I have trained for and run in a big race! Below is an excellent article by Sarah Russell for Runners Connect on this very subject ......... ' ...... some tips on how to motivate yourself to run and overcome the classic mistakes new (and more experienced runners) make once the initial excitement for running fades away, and you need all the running motivation you can get ....... ' https://runnersconnect.net/stay-motivated-to-run/

10.01.2022 INFOGRAPHIC TUESDAY The choice is always yours ..........

09.01.2022 CONSISTENTLY GOOD ENOUGH BEATS OCCASSIONALLY GREAT This should be the basic tenet of all training - regardless of your sport! Training is about the acquiring the abilities needed for effective performance, requiring construction of a program that will evolve these skills. The problem for most is how do to 'continually' build such a program. And so ......... ' ..... good is the enemy of great is one of the most popular self-improvement expressions there is. It’s the first sentence of an international bestselling business book, the title of another self-help book, and a mantra that NFL superstar J.J. Watt has used in press conferences. It sounds appealing and rolls off the tongue nicely, but there’s a good chance it’s downright wrong .....' https://thegrowtheq.com/its-okay-to-be-good-and-not-great/

08.01.2022 RUNNER SPENDS NIGHT IN TREE TO ESCAPE BEAR Normally I try to post something a little inspirational on Thursday's but this was just too good to pass up ............ https://www.runnersworld.com//rachel-smith-spends-night-i/

08.01.2022 THE NEURAL CONNECTION BETWEEN YOUR ARMS AND YOUR LEGS Yes, it's a thing! And perhaps it is one of the least understood elements of human movement/locomtion. The Running Whisperer has significantly developed this aspect of gait. Usually we can show you how to markedly improve your run by just modifying your arm swing in just on one session!!!! Yes, we have taken a theoretical known and developed a number of running/movement 'cues' to improve your run around it.... One of these 'cues' has been used by my daughter (a physiotherapist specialising in juvenile cerebral palsy) with great success. Below is an article that taking up this subject .... 'Humans have neural connections between their upper limbs and lower limbs that coordinate muscle activation patterns during locomotor tasks. Recent studies indicate that arm swing may also facilitate lower limb muscle activation via neural coupling. Clinical observations of individuals with spinal cord injury first suggested that rhythmic upper limb movement improved lower limb muscle recruitment during stepping. More recently, studies on neurologically intact subjects have demonstrated an increase in lower limb muscle activation that is proportional to upper limb muscle recruitment during seated recumbent stepping.' https://sweatscience.com/pump-your-arms-to-speed-up-your-/

07.01.2022 SO you THINK you ARE ATHLETIC - AFL Was thinking of posting something from AFL, and then I remembered ........... https://www.youtube.com/watch?v=pxM8XB61ZvU

07.01.2022 CONGRATS CLUB - Jess SHAW I did my first session with Jess Shaw last weekend, and it went so well Jess sent the following text ......... ' well this is embarrassing! For years I’ve firmly been in the ‘I hate running camp’. It was such hard work, I didn’t enjoy it, so I avoided it at all costs. Until a friend raved about her running coach, so I decided to give it a try and sent you a message. And in less than 50 meter you completely changed how I run. Making it so much less wo...rk by changing ... my elbows!?! Under is a video showing Jess's 'cued' run, and I will post the earlier video of Jess's run before using the cue to start to reduce and eventually stop her rotation

06.01.2022 The ART of FALLING SHORT - please read this you won't regret it!!!! I am a big believer in mistakes are just learning lessons, or if you like opportunities to understand and improve something that is not correct!!... Below as a truly great article form Addie Bracy from 'Trail Runner Mag.' 'How to embrace failure, learn from mistakes, and recognize that you’re more than your race results ....' https://trailrunnermag.com/t/the-art-of-falling-short.html

06.01.2022 HOW to MENTALLY DEAL with INJURY Following from my the earlier post regarding Strava-related injuries, and just for the pure irony, here's an article from Strava on (mentally) coping with injury ....... https://blog.strava.com/g/how-to-mentally-deal-with-injury/

06.01.2022 REST DAYS and RECOVERY RUNS: What You Need to Know And following up from earlier, here's a nice article from Trail Running magazine by David Roche, in which he outlines some of the things you need to know regarding rest days and recovery runs, and where and how they fit into a program......... ' .... take planned rest days when you are healthy, or you will be taking forced rest days when you are injured.... Injuries are the Trojan Horses of trail running. Like in the city of Troy, everything in your body can seem fine, until things suddenly become very, very bad. And in both scenarios, without vigilance, things will not end well for any Achilles involved ...' https://trailrunnermag.com//rest-days-and-recovery-runs-wh

06.01.2022 Let’s TALK About the MYTH of RUNNING and WEIGHT LOSS If your goal is to lose weight, then racking up kilometres may not be the best way. ' .... if you like running, then that’s great and there’s definitely a way to make running a part of your weight-loss plan (if that’s your goal). But if weight loss is your primary goal, focusing your fitness routine on mostly steady-state runningrunning at a low to moderate intensity at a relatively stable paceisn’t the best way to get re...sults ....' https://www.self.com/story/myth-of-running-and-weight-loss

06.01.2022 The 30 MOST MOTIVATIONAL RUNNING QUOTES We all have times when motivation wanes, mojo disappears, and we generally struggle to get out the door with our runners on. '.... Luckily, some of the greatest runners and running personalities have shared the same struggle and have offered their thoughts on how to stay motivated with your running .....'... https://www.tempofit.org/motivational-running-quotes/

04.01.2022 HYDRATION: THE BASICS Here's a nice article on hydration from Ariella Gintzler for 'Trail Runner. Giving some simple tips for optimal hydration while you are running. ' ..... As trail runners, hydration is one of our most basic needs. We talked to some of the sport’s leading coaches and athletes for their advice on how to stay properly hydrated on the trail ......'... https://trailrunnermag.com//hyd/hydration-the-basics.html

04.01.2022 VERYWELL FIT: YOUR RUNNING NUTRITION GUIDE As our earlier article touched on one form of diet, I thought I would balance it with this article from 'VERYWELL FIT' outlining a nutritional guide fro runners. ' .... as a runner, your diet and nutrition are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also affect how you feel, work, and think.... One of the most common questions new runners have is what they should eat before, during, and after running. It’s common for runners to worry that eating before a run will lead to cramping or gastrointestinal issues. But they're also concerned that not fueling up before a run will leave them feeling weak, lethargic, and hungry .......' https://www.verywellfit.com/should-i-eat-before-a-run-29115

04.01.2022 CONGRATS CLUB - Richard ROGERS Big congrats Richard Rogers, who sent me the below text message after his run in the Goorooyarroo Half Marathon this morning. Hopefully this demonstrates the improvement of our (current) 'cueing' changes, and how well his recent running has been going! ........... ' .... Hi Lex, I ran 1:38:01 at 4:40min/ km pace this morning for the Goorooyarroo Half Marathon, I am pretty happy, it was tough conditions and lots of mud!!! 18th out of 98, 3rd in age group No PB, but 2nd fastest time ever. I ran 1:35:16 for the YMCA CBR Half Marathon around Lake BG ( Lennox Gdns to Lennox Gdns) in May 2019. Although, Lake BG is a flat track compared to this morning on the Centenary Trail. The Weston Creek half is in a few weeks time and I have the Labour Day 10km next ...... ' Looking forward to it, Richard!!!

04.01.2022 FRIDAY NIGHT and it's ALL ABOUT ME, again!!! As mentioned previously, what got me into powerlifting three years ago was to do a competition with Josh Martin (my son-in-law). At the time Josh had hurt his back lifting and seemed to be lacking motivation to get back into it. So I decided to throw out the challenge: 'you get back to lifting and I'll do a competition with you!' Last week Josh and I finally got to do that together!!... Burley Strength (my & Josh's gym) has a board on the wall which shows the highest lift for a member under each weight division. One of my greatest achievements/thrills last year was to get on that board. But Josh went so well, that ........... Note the 67.5 and 75kg lines. So cool!!!!!! P.S. the bench is so much yours next time, Josh!!!!!

04.01.2022 CONGRATS CLUB - Ryan CUZNER Did my first session with Ryan a couple of weeks ago, and shortly after this he ran in the NSW Championships. How did he go? Can one session make a difference to someone who is highly trained and already a good runner? Well, below is some of a text from his Mum ...... '.... Hi Lex, he was really happy with the changes you made to his arms, he ran a P.B. in his 1500m. Running 4.23 in the 1500m which was a 10 second pb. He was very happy....'... Great work Ryan!!!

02.01.2022 TRAIL RUNNERS NUTRITION BASICS Here's a great article from REI Co-Op, to help you understand how to fuel for next time you hit the trail. ' .... food is fuel for your body and paying attention to what you eat and when you eat can make a big difference in how you feel while you’re out for a run.... But it’s not always simple to know how to best fuel up before, during and after a run. If you ask five runners how they do it, you’ll probably get five different answers ..... ' https://www.rei.com//e/trail-running-nutrition-basics.html

02.01.2022 SIGNS YOU may be DEVELOPING a STRAVA-RELATED INJURY Here's a great article from Madeleine Kelly of the Canadian Running Magazine ..... ' ..... runners have come to love Strava. It’s many exercisers’ social media app of choice and only growing in popularity. While it can be a great tool for logging your training, it can derail that training if you’re not careful. When speed and intensity are increased too quickly, runners can get themselves into trouble. Here are some of the s...igns that your Strava use has gone from helpful to hurtful and how you can get yourself back on track ........' https://runningmagazine.ca//signs-you-may-be-developing-a/

02.01.2022 WHAT EVERY FAST RUNNER KNOWS ABOUT RUNNING MOTIVATION ' ...... running motivation: sometimes you have it, sometimes you don’t. But can you create it out of thin air? ......' A really interesting article on running motivation by Jason Fitzgerald from 'strengthrunning.com'. Certainly (well) worth the read ............. https://strengthrunning.com//05/running-motivation-secrets/

01.01.2022 INFOGRAPHIC TUESDAY From Alwyn Cosgrove, one of my favourite quotes from the great Cus D'Amato ....