The Olympics the world needed.

Uncategorized Aug 20, 2021

It was delayed over 12 months.

There was much conjecture as to whether it should go ahead at all even this year. 

It promised to be a very different Games, without spectators and their energy, surely it wouldn't quite live up to previous editions held within cauldrons in front of hundreds of thousands of screaming fans, be it Atlanta, Sydney, London or Rio. 

With the rest of world in the grips of the Covid-19 pandemic, economies crippled and so many people "just getting through" would anyone even care about the Tokyo Games?

We needn't have worried, because in a time like to no other in history.

It truly was the Olympics the world needed. 

The feats of human performance, resilience and genuine care for others were plentiful and reminded us all that there is plenty of good in the world. 

As an Online Running Coach who coaches people from all over this great planet,  my attention as it normally is was fair and square on the week 2 athletics schedule.

But, as...

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Improve Your Running Form

Running Form Prompts

G'day there,   

Running technique is an oft discussed topic, and I do discuss it a lot in my coaching videos. 

If you are looking to improve your running form, than I do believe I can help YOU.  

The biggest tip I can give you in regards to running form is to relax at all times.  The last thing I want you to do is read the below and overthink the process.  Overthinking is never good for anything!  

In saying that, take on the tips below if you are interested and maybe work on improving some of these fundamentals.

Even just working on one of these every few weeks will help.   

  1. Don't overthink it - As mentioned, we want to aim to limit anxiety, don't waste your energy, it will destroy your performance. Use running as a form of meditation.  
  2. Relax physically - Relax and soften shoulders, neck, arms and hands, again no unnecessary energy expenditure, elbows at around an 80-100 degree...
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How To Improve Your Running Pace

How do I improve my pace?

This is a common question !!!!

The below statement is an example I just made up but could be anyone of a Billon people right now. 

"I have been running consistently for 12 months now, the first 4-5 months of training with some intensity and purpose I made drastic improvements.

The last 5-6 months I cant seem to get my pace down at all!!

Every run feels hard!

And I just cant see how my pace will ever come down, help !!"

Is the above YOU at the moment!? 

We have all been there and it usually comes on after 12 months of running consistently. 

I am here to tell you that it is normal, and you can work through it. Here is how to keep running and keep progressing your paces even after years of running.  

Firstly, my biggest tip will always be do not be a slave to the watch, pace and times in training. Run on feel on most occasions, even in hard Runnez workouts run on feel. 

Long runs- unless in a specific phase run on feel and slow...

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5 tips for running your first Marathon



Often a bucket list event for many, the beautiful distance of 42.195km is like the Everest for millions of runners worldwide, it has a certain mystique about it and has done for many years, possibly since the likes of Frank Shorter and later our own Rob DeCastella brought marathoning into the mainstream media and into our lounge rooms via the 72 Olympics and 83 world champs respectively. If one was to google how to run a marathon they would probably be bombarded with hundreds of cookie cutter programs, quite overwhelming for a runner stepping up to the distance for the first time. The marathon is an event that is to be respected but if the work has been done the day itself could be one of the most satisfying and memorable of your life. In the following article I have outlined my 5 most important tips to finishing (well) your first marathon.


Note these are not “running a PB marathon” tips they are for another day,...

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Exercise and Mental Health



We have all been there, 4.55am alarm blaring from your iPhone on your left-hand bed side table.


It seems at that moment, thousands of thoughts can spring into your mind in a few seconds (think a 1970s cartoon devil and angel on either shoulder moment) “GET UP, you will never regret a workout, and you will  feel so, so good all day” or “Oh I’m so tired… I could stay in bed an hour longer, I’ll just go tonight”


99% of you reading this would relate to the above, here’s my tip JUST GET UP! It’s ALWAYS worth it.


Once up, everything is OK, no one said you had to attempt an Olympic record off of 5 hours sleep, or smash out 10 x 400's in 68 seconds, but one thing is for sure consistency beats intensity every day of the week! You’re much better getting your consistent training in, then “going to the well” on the days where you feel capable or it is really...

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Keep Investing In Your Fitness

How many times have you been at training whatever it may be, and a coach or a team mate yells it out… “Let’s go! Money in the bank”.  Maybe you know what it means, maybe you don’t, but it always seems to be said with a purpose that indicates its importance yeah? Right! As a physiology nerd I LOVE the term and what it stands for, intelligently and robustly building up and investing in your psychological and physiological athletic profile!


In the distance running and triathlon world it’s imperative, within the team sports I work with predominately Australian Rules Footy but it could easily be soccer or most field based sports, its crucial. The distance world knows how long it takes to extract your ultimate performance, Legendary New Zealand coach Arthur Lydiard was the king of the term and the practice, he would heap “lump sums” of aerobic work into his athletes in the foundation phase before sharpening them up and have them...

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Beginner Runner - Where to start?

Ricks Tips - starting your running journey

Righto, you are back on the running bandwagon. Chances are you may have done some form of running at some stage during your life, it may have been in primary school LOL, but it still happened!

In all seriousness, this will be the greatest single thing you can do for self, your family and those closest to you. See below my tips to follow to ensure you will be a lifelong runner and this latest comeback or your introduction to the simple art of putting one foot in front of the other will be one that brings you more benefits than you ever could of envisaged.

  1. Be Patient, do not force it. It is a common occurrence to become addicted to the positive neurotransmitters that are released during and post your run, along with this it can be very satisfying to find yourself improving rapidly.  But avoid making a common mistake and turning every run into a race or time trial. Forcing yourself to always "beat yesterday" and "grinding" through each...
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