How to Build Your Base Without Burning Out

I’m not sure if I’m the only one here, but for a long time, I genuinely believed burnout wasn’t something that could happen to me.

“How to Handle a Bad Run Like a Pro”

As you probably know, I’m a relatively new runner. But I’ve also made a decision, I want to build my career working with runners. So I thought… the best way to understand the sport was simple: run more, race more. Join different run clubs. Build distance. Say yes to every opportunity to learn through experience.

Why Strength Training Makes Running Feel Easier

Not long after I started running, I got injured, I teared my left calf and I had no choice but to stop running. So I started lifting weights instead.

Running alone… or together?

When I started triathlon, I thought it was going to be all about community. Early mornings with a group, long runs with conversations.

Sharing the journey with people chasing the same goal. And don’t get me wrong… that does exist. But very quickly, something changed.

When the Big Race Is Over… What Now?

For months your life revolves around one thing: race day. Your weeks are planned around long runs, bike sessions, early alarms, meal prep, strength sessions, recovery, and trying to squeeze work and life in between. Some weeks feel impossible. You’re tired, sore, busy… but you keep going because there is a goal waiting for you on the calendar.

Do runners need to lift heavy… or light?

When I first started running, just completing my training sessions felt like a huge achievement. Getting through the week, showing up, finishing the runs… that was already hard enough.

Running Builds a Stronger Brain (Literally)

If you’ve ever finished a run feeling calmer, clearer, or somehow lighter, even when your body is tired, you’ve probably felt it.

Are You Underfueling Without Realizing?

Over the last few years, I’ve been training harder than ever to build the fitness I wanted to compete in Ironman. Every session mattered. Every swim, ride, and run had a purpose. On top of that, there was life, working hard to afford this expensive hobby, studying, staying present for friends, my partner, and trying to keep up with everything else.

Why Sleep Suddenly Matters More Than Ever

For anyone who knows me, you might know that I thrive on being busy, early mornings, late nights, trying to fit into a single day what maybe should take 3 or 4.

Why Runners Hate Rest Days

If you’ve ever looked at your training plan and thought, “Rest day? I don’t need a rest day…” trust me, you’re not alone.

Walking vs. Jogging vs. Running: What’s the Difference & Which One Should You Do?

Lately I’ve been having a bit of a moment with my easy runs. You know those sessions that are meant to be gentle and controlled? For me, some of them have turned into a light jog… and sometimes even a walk. And I’ll be honest, it brought up a lot of feelings.

New Year, New Direction: How to Start the Year Calm, Focused, and Motivated

The start of the year often feels like a clean slate. A reset. A chance to begin again. Even if nothing magically changes overnight, many of us feel more motivated, hopeful, and open to setting new goals in January.

When Routine Breaks: Running, the Holidays, and the Brain

As runners, routine gives us comfort. Training times, weekly mileage, familiar meals, and recovery habits create structure in a world that can otherwise feel busy and unpredictable. But at the end of the year, around Christmas and New Year, that structure often disappears.

What Actually Happens in Your Brain When You Run

Since I was very young, running has been part of my world, even before I became a runner myself. My mum has always been deeply involved in running, so weekends often meant early mornings, finish lines, and watching people push themselves far beyond the possible.

Are You Eating Enough as a Runner? Signs You Might Not Be

We know the struggle all too well. Between long workdays, commuting, and trying to fit in training sessions, it can feel impossible to balance everything. Some days, the last thing we want to do after a busy day is cook a dinner that’s perfectly balanced with carbs, protein, and fats, the kind of meal that actually fuels your body for recovery and performance.

How Much Is Too Much?

If you’re training for something big, like a marathon, ultra, Ironman, or that race you’ve dreamed about for years, there’s a moment when everything starts to feel like… a lot. You’re tired, you’re hungry all the time, you’re questioning your life choices on every long run.

When Ego Runs the Show

Not too long ago, I was running strong, pace felt smooth, my heart rate was low, and everything clicked. You know those runs where you feel light, fast, unstoppable? That was me!!...  And I remember thinking: “Finally, this is the level I’ve been working for.”

“Why does my Zone 2

suddenly feel like Zone 5?”

If you’ve run a race recently and now your easy pace feels anything but easy,  you’re not alone. Before race day, I was cruising through 30 km runs sitting comfortably around 138 bpm, chatting pace, breathing easy, feeling strong.

After the Finish Line:

The Part No One Talks About

We spend months talking about training plans, long runs, tapering, nutrition, race strategy, and the emotional build-up to standing at that start line. But there’s a chapter almost no one prepares you for: The days and sometimes weeks after the race. When the goal you’ve been living with for months is suddenly behind you.

The Week Race: Eat Smart, Rest Hard, and Trust Your Training

After months of training, the long runs, the early alarms, the sacrifices, you’ve finally made it to race week. The finish line is almost in sight… but now the real question is: what should you actually eat this week to make sure you arrive at the start line full of energy and not feeling heavy or flat?

Talk up your brand.

I always think I’ll love tapering. After weeks of heavy training, tired legs, and juggling life around runs, the idea of doing less sounds like a dream. I picture slow mornings, more time on the sofa, catching up on sleep, and not having to plan every meal around a long run.

Running in the Heat:

Friend or Foe?

Have you ever stepped outside for a run, felt that wave of warm air hit your face, and instantly questioned your life choices? The kind of heat that makes the pavement shimmer and your motivation melt before you even start moving.

New season, new energy, new challenges, this is how runners adapt and thrive

A new season has arrived, and with it comes change, the kind we feel not just in the air, but in our runs. The mornings are brighter, the evenings stretch longer, and suddenly we’re swapping out layers, adjusting our routes, and noticing how our bodies respond a little differently to training.

Hydration, Electrolytes & Your Gut: Why It All Matters

We all know hydration is important, but have you ever stopped to think about why water and electrolytes are so critical when you’re out on a long run? It’s not just about quenching thirst or preventing cramps, it’s about keeping your body’s delivery system running smoothly from your gut all the way to your muscles, and even supporting your brain.

The Magic of the Long Run

There’s something almost magical about a long run. Maybe it’s the quiet of the early morning before the world wakes up, or the steady rhythm of your feet hitting the pavement or trail. Maybe it’s the moment when your breathing deepens and your thoughts start to slow, and suddenly it’s just you, your body, and the road ahead.

Why Nutrition is the

4th Discipline

When we think about running (or triathlon), training usually means putting in the miles, lifting in the gym, and recovering with some good sleep. But there’s another piece of the puzzle that quietly dictates how well all of that hard work pays off: nutrition.

Endurance: Where the Mind Meets the Miles

I believe when we talk about endurance, most of us picture long runs, tired legs, and lungs that burn. But what’s really happening inside your body when you push through those “I can’t do this” moments? Endurance isn’t just about muscles or heart rate, it’s a delicate symphony of neurons, fuel, and oxygen that shapes both your body and your mind.

Carbs vs Fat: How Your Body Fuels Your Running

When you lace up and head out for a run, your muscles don’t just move on willpower alone, they’re powered by the food you eat. But not all energy is created equal. In fact, your body relies mostly on two main types of fuel: carbohydrates and fat.

Understanding VO₂ Max Without the Fancy Equipment

If you’ve ever trained with other runners, you’ve probably heard someone casually drop the term VO₂ max, maybe comparing numbers on their watches or talking about how it affects performance. At first, it sounds super scientific, almost like something that only elite athletes or sports scientists need to worry about.

“Threshold pace: the sweet spot between ‘this feels good’ and ‘this is getting spicy’”

Maybe you’ve been out on a run, or scrolling through a training plan, and seen “threshold run” written there… or your coach has mentioned it as if everyone knows exactly what it means. You nod along, but inside you’re thinking, “Threshold? Is that like race pace? Or something to do with heart rate? And how do I even use it in my training?”

"The secret to training smarter? Balancing pace and heart rate"

Last weekend, I headed out for what was meant to be an ‘easy’ long run. The plan was simple, stick to my usual pace, enjoy the scenery, and keep it nice and comfortable. About 20 minutes in, I glanced at my watch: I was right on target pace. Perfect… except my breathing told a different story. My heart rate had climbed higher than it normally would for that speed, and I was working harder than I should have been.

“Let’s Talk About Cadence” – How Many Steps Should You Take While Running?

Let me tell you a quick story...  A few years ago, I was out on a long run, feeling strong, enjoying the fresh air, and then suddenly, everything started to feel… off. My legs felt heavy, my knees ached a little, and I couldn’t quite find my rhythm. You know that awkward, clunky feeling where your body’s moving, but not quite in sync?

The Long Run Mindset: How to Mentally Survive the Distance

Let’s be honest, long runs aren’t always fun. Some days you hit that sweet rhythm where everything just flows: your legs feel light, your mind is calm, and the kilometers fly by. But then there are the other days… when every step feels heavy, your brain starts negotiating early walk breaks, and you question everything, from your shoe choice to your decision to sign up for this race in the first place. And that’s totally normal.

Strength vs. Plyometrics:

What’s Better for Runners?

When I started running, the gym was never part of the plan. Why would I lift weights when I could be out running? And on the days I wasn’t running, my legs were already tired, so the idea of adding strength or plyometric work didn’t make sense to me.

“Your fitness test result doesn’t define you, but it can help refine you”

I want to talk about something that I’ve always had a love/hate relationship with: fitness testing.

Every time I see a test workout on my plan, I feel that wave of anxiety start to build. Maybe you know the feeling too? My heart beats a bit faster before I even lace up my shoes.

“Zone 4: where discomfort becomes your new normal and growth happens”

Hope you’re all soaking up some energy, fresh air, and motivation this week! Whether you're crushing pavement miles, recovering from a tough session, or just enjoying the simple joy of movement, this newsletter is for you.

Know Your Zones: Why Z5 and Z6 Deserve Your Respect

When it comes to running, most of us spend a lot of time in Zone 2 and Zone 3, the sweet spots for building aerobic endurance. These zones are familiar and comfortable. You can hold a conversation, enjoy your surroundings, and feel like you’re putting in solid work without draining your energy. And truthfully? These zones are the foundation of strong, healthy running.

“Lean Into the Uncomfortable—Because That’s Where You Forge Strength”

Earlier today, during a three‑hour bike ride, I had one of those quiet revelations. My backside was definitely sore but more in a satisfied, earned kind of way. I’d peg the effort at a solid RPE 6: noticeable, but sustainable. Now rewind to two years ago, thirty minutes of riding would’ve landed me flat on my back. That was my RPE 10, max effort, zero gas left. But today? Three hours in and still going strong. That’s the magic of tuning into your body instead of fixating on time.

"Why Zone 2 Might Be

Your Secret Weapon"

One of the most common patterns I see—especially among motivated runners—is the tendency to run at the same pace every day. Whether it’s because we’re short on time, chasing progress, or simply doing what feels familiar, many runners unknowingly fall into the trap of running in that “middle effort” zone every time they head out.

Run Smarter, Not Just Harder: Why Training Zones Matter

One of the most common patterns I see—especially among motivated runners—is the tendency to run at the same pace every day. Whether it’s because we’re short on time, chasing progress, or simply doing what feels familiar, many runners unknowingly fall into the trap of running in that “middle effort” zone every time they head out.

Elevate Your Running:

The Power of Cross-Training

Running is a dynamic and rewarding pursuit, offering both physical and mental benefits. However, focusing solely on running can lead to overuse injuries, muscular imbalances, and performance plateaus. Incorporating cross-training into your routine is a strategic approach to enhance your running performance, prevent injuries, and maintain long-term motivation.

Embrace the Challenge: Setting Ambitious Goals

Imagine standing at the starting line of a race you've trained for tirelessly. Your heart pounds with anticipation, your mind races with thoughts, and a surge of adrenaline courses through your veins. This moment embodies the essence of setting ambitious goals—a journey that pushes us beyond our comfort zones and into the realm of growth and self-discovery.

You’re a Runner Now

Let’s talk about something a lot of new runners wrestle with—but rarely say out loud: “I don’t feel like a real runner.”

Maybe you’ve had that thought. Maybe you still do. Maybe it shows up when you’re walking more than running… when you see someone fly past you… when you're catching your breath after just a few minutes and wondering if you belong in this space at all.

Training the Mind — You’re

Stronger Than You Think

When most people start running, they expect the challenge to be physical—tired legs, heavy breathing, sore muscles. But what catches many new runners off guard is just how loud the mental noise can get.

That inner voice that says “you’re not a real runner” or “you can’t keep going”? That’s not weakness. That’s your brain doing exactly what it’s designed to do: keep you safe and comfortable.

"The slower you train, the stronger you get"

When I first heard about “Zone 2 running,” I shrugged it off. It sounded technical, maybe even boring. I wanted to run hard, sweat more, feel the burn — wasn’t that the whole point?

But somewhere between getting tired too fast, dealing with little injuries, and hitting a frustrating plateau, I started paying attention. And what I found changed everything.

Back to Basics: Why the Fundamentals Still Matter

Winter has a way of slowing things down. The days get shorter, the mornings colder, and motivation can feel a little harder to come by. But that’s exactly why this season matters. Because it’s not the sunshine or perfect conditions that build strong runners—it’s consistency. It’s showing up when it’s dark, when it’s tough, and when no one’s watching.

Long Weekend Running Game Plan: Stay on Track & Still Chill

Long weekends can feel like a gift—an extra day (or two) to break out of your routine, catch up on rest, spend time with people you love, or just enjoy doing nothing at all. But if you’re in the process of building a running habit, that sudden shift in rhythm can sometimes throw you off your game. Maybe your usual running days are packed with plans, or your favorite route isn’t as accessible. Or maybe—let’s be honest—you just don’t feel like lacing up when you’re supposed to be in chill mode.

Fatigue is a signal—not a failure

Whether you’re just starting out with your first few miles or you’ve been running for years, there’s one thing we all have in common: we get tired. Not just the “I need a nap” kind of tired, but the deep fatigue that settles into your legs, your mind, and sometimes even your motivation.

Fueling Your Body for Success

Whether you're training for a big race or simply enjoying a morning jog, one thing is for sure—what you eat plays a key role in how well you run. Just like any athlete, your body needs the right fuel to perform at its best. Think of it like this: your body is an engine, and the right nutrients are the fuel that keep you running strong. Without the proper nutrition, you might feel sluggish, tired, or even risk injury.

“Don’t Let the Wrong Shoes Hold You Back from Your Running Goals”

As a runner, one of the most essential investments you can make is in a pair of proper running shoes. While it may be tempting to pick up a cheaper pair or just run in whatever shoes you have lying around, the right running shoes can make a world of difference in both your performance and overall health.

Why Strength Training is Crucial for Runners

As runners, we often focus on increasing mileage, perfecting our pace, or targeting a specific race goal. But there's one often-overlooked component that can make all the difference: strength training.

Take a moment today to ask yourself ~ “Why do I run?”

Running is a powerful form of exercise, an amazing way to clear your mind, and an exciting journey toward better health. But have you ever stopped to think: Are you running for the right reasons? Whether you’re a seasoned marathoner or just beginning your running journey, it’s important to reflect on your motivations to make sure your running experience is truly fulfilling.

Rest Isn't a Break,

It's Part of the Journey!

Whether you're new to running, there’s one thing that plays a huge role in your progress: rest and recovery. It may sometimes feel counter productive to lay off the training in this way as its easy to fall into the trap of “the more you run, the better you’ll get” , but without proper recovery, you risk injury, burnout, and slow progress.

"When the Run Gets Tough: How to Keep Going"

Starting out as a runner can be tough. The first few weeks (or even months) can feel like a struggle. It’s completely normal to have days when the thought of quitting crosses your mind or when every step feels harder than it should. But here’s the thing: every runner has been there. Even seasoned athletes have tough days where motivation is low, and the run just doesn't feel easy.

"Rushing into Running?

Starting a running journey is exciting, and it's natural to want to jump in and make the most of it right away. However, whether you're running to improve your fitness, lose weight, or train for a race, there’s one essential principle every new runner should keep in mind: Don’t do too much, too soon.

It’s Never the “Perfect” Time, but It’s Always the Right Time!  

Are you waiting for the “perfect time” to start running? Maybe you’re waiting for the weather to warm up, for your schedule to clear, or for motivation to hit you like a lightning bolt. Here's the truth: There is no perfect moment to begin. But the best time to start is always now.

Stop Thinking About Running, and Start Doing It

Are you thinking about starting running? Whether you're a complete beginner or just getting back into it, running is an amazing way to improve your fitness, boost your mood, and take in the great outdoors. We’ve put together a guide to help you start strong and set you up for success.

Chase your dreams

In this edition we talk about the S.M.A.R.T goals and values, tools that will help you to set up your goals and create a solid foundation to keep you motivated and consistence.