Achieve Your Running Goals || Expert Coaching

Today as promised last week. 13 power points to develop your running confidence, hey maybe even your self-confidence. Yes, welcome to the Advanced Endurance Coaching blog.

For you as a runner, that wants to run longer, better, and smarter. You know this how sometimes you are just lie staring at a hole  not physically but you are caught up in thoughts, usually thoughts that are not helpful, and you are just cruising around the same words spoken, thoughts uttered, and your mind because it is focused on this doesn’t let go  

If you are injured and I hope you are not getting well soon, meanwhile do read our blog. Something helpful to 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 realized you are still in hospital, all drowsy and the painkiller isn’t working like it should be, plus you have a real mean male nurse, (no flowers)  hey you finally got those ligaments 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 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 choose the right one. Look now is the best time to learn and to prepare. 

Ok, and to those readers that are not injured,  hey how great is that you are fit, you are healthy. Even if your running isn’t maybe as great as you would like it to be, hey  first things first  you are healthy. OK maybe an ache and pain here and there. But that’s it  you should run. 

Which brings me to the question Forrest Gump:   Have you gone for a run today?  If not, why not? And if yes  what type of a run was it? Let me go through this again slowly. If you DIDN’T go for a run  why not? What’s the deal? Who are you fooling? Why aren’t you sure you are going out later? Or is that later going to become a tomorrow? 

And to those that went. High five all round  fistbump  quick question there speedy Gonzales  Did you workout according to your training plan? What did the hill repeat? Or Interval training? Or was it just a long slowish sort of a run. Nothing wrong if that’s what it said on your training plan ok  but if this is all you do  then you should be asking yourself different questions  

Remember now again if you are reading this blog the day it was published,there are 35 Thursdays left in this year. 35 opportunities  Well, let’s make some room here for the odd reason you might not be able to   28 Thursdays for you to grow your endurance, your speed. 

Before we dive into today’s blog, where we will explore 13 factors that ensure you are building your self confidence, or in case you are full of yourself, hey who said that just saying  the blog might help you reflect on where you are currently at.

Sorry that wasn’t very nice of me. I mean are we not all with just the right amount of self confidence. Is it not usually the other person’s fault? That they just don’t understand me, or perhaps they might be dare I say stupid. 

So how can I blog that my knowledge base is by far superior,, or how can I explain that the drivers in those sportbacks should really. Has someone told you recently you don’t listen? Or now as you listen to you, you realize  you do most of the talking usually 

You know for that we don’t need to go into the 13 points. If you constantly dominate a discussion. If you have lost the ability to listen. If every communication is a tug of war for you. That needs to end with your statement as the last word? If the fault never lies with you? Then don’t continue to listen because this will feed your inner wolf. You know that one who you might have forgotten  that’s hungry for anger, are you angry that some rules changed, or the course was longer, or the aid station didn’t have enough water  Or maybe you are envious  envy  , sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego? 

sucessful young business woman crossing red finish line ribbon, against blue sky

If you feel some tension whilst reading those words  you should pay attention. Yes, I know it’s from Billy Graham, an excellent book about the story of two wolves  and what this has to do with running. Well what I just mentioned is false pride, ego  those traits definitely will stand in your way of becoming the best runner you can be. Don’t believe me? Why do people exaggerate on their run times? Exaggerated is a polite word. Why do some runners lie, sorry, happens  “Hey Heiko”   EMail from a potential customer   I am currently on 39 Minutes for a 10K  would want to build my resilience, going for such and such Ultramarathon”.

Then when we meet, and we run  I can tell right away the times don’t match this runner. Or the number of runners that cheat on a marathon. An official race. Check out marathon investigations. Well they are feeding the wolf they decided to feed.  

It’s about the other wolf we forget him sometimes 

  1. joy 
  2. peace 
  3. love 
  4. hope 
  5. serenity, 
  6. humility, 
  7. kindness, 
  8. benevolence, 
  9. empathy, 
  10. generosity, 
  11. truth, 
  12. compassion and 
  13. faith 

What I hear you say I thought this was a running blog  about becoming a better stronger and smarter runner. 

This is the first step. A decision. Because if you are into developing your ego, and through dale’s pride are on the verge of slipping into arrogance  then these 9 steps won’t help you. Actually they will feed those traits. And that’s not going to make you a better runner. It’s the same with any situation we face, be it in our running or family or work environment. 

But I notice you are still reading  you ready to dive into the 13 development steps. And it’s ok if you don’t remember them all after the blog. I know 13 is a bit much, but chances are that you will be able to pick THAT nugget, that diamond of a special area you then will decide to work on. 

And it is something that you will just feel happening. As in  when you are in a restaurant, remember those, where you sat down and the waiter asks you what you would like to eat? And then you don’t have an idea but as he mentions the selection  it’s right there  yes I want the PESTO. That’s it Same process here. Just listen whilst you perhaps are running, or driving and one word will stick. And that’s enough to start that thinking process

1# Step one, on your route to develop your running confidence. DON’T COMPARE. Comparison the thief of all joy. In simple terms, downward social comparisons are more likely to make us feel better about ourselves, while upward social comparisons are more likely to motivate us to achieve more or reach higher  that’s what some people life by. Hey I look at slower runners’ and I feel great, better about myself. Or I compared what could lead you to live a life where you never feel as though your run performance was good enough. That’s why the rule is simple. Don’t compare. Stay away from Instagram  seriously, are you shocked now? Then definitely you should stay away from it. What did you spend your time with 10 years ago? What do you want to spend your Thursdays on? Oh and why do I mention this? During most coaching sessions, the question will arise sooner or later: “Hey Heiko, what is a good time for an age grouper like me for a 5K?”. Ouch. That is the wrong question to ask especially if you are skipping Thursday’s. You know what I am trying to say, skipping Thursdays is not training as you should be. Maybe running 5 times a week, but it’s the same route at the same pace.

2# Adversity  Setbacks, injuries, hey maybe even COVID restrictions  overcome them. Don’t let a setback be a dead stop. Don’t become that ex-runner that tells everyone they met about how they used to run, but then the knee you know  had to stop  

3#Support  make sure you have support before you commit on this journey of becoming a better runner. WE humans are not good at always succeeding on our own. WE usually do better in a team environment. And what better team might there be than your immediate family, or a good friend. They don’t need to be runners’ but they can support you. 

4# Accomplish Goals  why  well see  setting out and accomplishing goals 

5# Growth mindset  that’s what you get when you are consciously allocating time to think about your running. Reassessing your goals, asking yourself whether this session, or this training run is really getting you to where you want to be.

6# Focus on Positive  If this is you. Congrats. Seriously, I mean that. How many runners do you know that seem to relate to stories that are highlighting the negative. From nutrition, the gear, to distances they cannot do, or times they will never make.

7# Preparation. Well the way I ran a marathon without training youtube video is now up to 2,6 Million views. Of course a lot of it is pure curiosity  is that possible  Pity so many people are obviously interested in the marathon distance (well the statistics blog that there has been a decrease from 2018 I suppose no with covid it has just continued obviously)  but the main point is this  the pleasure of preparing, of training and working towards that objective. That following of steps adhering to a process, that’s the joy. Just going out to see whether you can do it  it’s skipping the whole part that actually makes it a learning process, that will shape mold and define you. 

8# Clear Vision, clear picture in your mind. How do you see yourself? As a runner, if you are not sure how to answer that   How do you talk to yourself? What words are you using when the going gets tough? When you want to skip a training run. When you want to walk up that hill rather than run, when your FAST 5 K turns in, let’s just make it a slow 3K today. Having a clear picture in your mind of the runner you want to be, that could be you  running with your teenage daughter or son, you running with your dog, or in a race, or across a landscape setting that you really just enjoy looking at. Or of course that first, the best, that fastest, that toughest marathon. A clear vision that will always give you the inspiration to get up and run. Working on it is worth it.

9# Get help  yes  and and with this I mean why not invest in yourself. Why not get a run coach  one that you can actually meet, not just online. A coach that will actually observe your running, will listen to your specified points. Or ,if that’s not it, join a club where you run with others. Even if this makes you cringe, running with others will add social pressure (to adhere to training) and allow you to perhaps learn how to maintain a faster pace than you thought possible. And of course train your brain. If running and going further, not giving up one step in front of the other, if all that is decided in your brain, no one else’s. It is your decision, yes? Then why not invest in a good mindset? That’s what we at Advanced Endurance Coaching specialize in. check it out.

Remember what I said in the beginning of the blog, 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 

Young woman is jumping in the air

Set your minds on things that are above, not on things that are on earth. 

Today I had a lot on my mind. Thanks for your patience. Thanks for your interest. Do leave me a rating and share the blog to someone who needs to hear it. My name is Heiko thanks for reading. 

God Bless You and remember, take it easy.









Measure understand control Improve.

Make Every Step Count, a running guide that changes your attitude?

And if your first thought is “I doubt it” then definitely you should get the book.

Doing the basics, is the best place to go to once you are in a negative rut once your minds cruise around the same negative thoughts. Make Every Step Count keeps you focussed on what matters.

And if that doesn’t help, then do what it says in the bible
Colossians 3:2 Set your minds on things that are above, not on things that are on earth.
Today I had a lot on my mind. Thanks for your patience. Thanks for your interest. Do leave me a rating and share the blog to someone who needs to hear it. My name is Heiko thanks for reading.
God Bless You and remember, take it easy.

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