COACH’S CORNER - How To Get Your One Percenters Right by Mario Buchs

February 29, 2024

straight from trt running's mario buchs, learn all about the little one percenters to help you stay consistent

I soon realised with being injured a lot and as I age, that looking after the little things and being consistent will pay dividends in the long run. So, what exactly are these little things, or what we call the One Percenters?

Stick to Your Plan and Trust the Process/Coach

At this point in time, it can be easy to skip that long run, or cut a session short because you are not feeling it today. You most likely have a plan to help get you to where you need to be for your big race.

Each session will be building on the last, so it’s important to keep your training consistent.

Have a rest when you need to, but make sure it is for the right reasons and cross off each of those training sessions when you complete them. Keep the streak going and you won’t want to miss a session.

Staying Hydrated

Especially in summer months, it allows the body to keep energy levels up so you can recover better and perform for longer. Although it’s less important for a shorter race, research suggests that being only 25% dehydrated could lead to a 3% performance loss. Not much in the scheme of things but could be the difference between beating your PB or not.

I go by a daily intake of 1liter of fluids per 25kg of bodyweight plus whatever I lose through exercise. PLUS I add sodium to much of my daily hydration. At the end of the day water alone is not a great lubricant for our joints and ligaments.

Core Body Workout

We all know we should be doing these workouts. As coaches we can help with an array of core work exercises. Most of the time these workouts can be completed in twenty to thirty minutes, so there is no excuse.

Lift

Not take the lift, but lift heavy, awkward objects. Works the core (see above). Of course start with manageable weights and work yourself up. If you’re building endurance or full body strength, grip strength improvement indicates training success!

Eating Right

I’m not trying to get people to stress about what they eat (I’m not qualified to do so anyway), I don’t even log my own calories but it’s really important you are getting as many nutrients as possible from the amount of food you are eating. Just like staying hydrated, making sure you are eating properly, ensuring you have enough fuel in the tank.

Taper Properly

If you are setting up your own training plan, make sure you discuss this if you have access to one of the coaches and think long and hard about your taper before a race. A taper is not cutting back on your running mileage the week before a race. A proper taper should have you ready for your race feeling fresh and running stronger and faster than you ever have.

Sleep and Recovery

You need to give yourself adequate time to recover, with your training suffering if you are not getting enough sleep. Pre-race nerves can play a part in not getting enough sleep the night before a race. Don’t let this stress you out, as long as the previous night before the race was quality, you shouldn’t be effected on race day.

Stretching and Massage

If you can’t get a sports massage, make sure you can at least stretch daily. Massage balls( or golf/cricket/tennis balls) and rollers are a great way to relieve pressure in muscles and can be a good substitute for a massage. I foam roll every night in front of the TV. Stretching can be done easily at your standing desk.

Last but not least let’s have a look at some easy ways to get these little things done.

Be consistent as much as possible with everything in terms of your running
Stand on one leg when you brush your teeth
Put on your socks and shoes while standing on one leg
Have a water bottle everywhere
Get off/up from the chair without using your hands
Take the stairs instead of the lift
Sleep in the evening not in the morning (because this won’t happen...as we have to get up early for work/life/run etc) but do what you like and when you can fit it in and keep things simple
Massage/sauna/cold water immersion
Reformer pilates/yoga/meditation

mario buchs is an accredited recreational running coach and coaches with trt running in sydney, nsw, featuring a strong background in ultra running. if you would like more information on being trained by mario, click through here to our aura endorsed coaches page.

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Team Manager 2025 IAU Asian and Oceania 100K Championships

By Gary Mullins • September 8, 2025

Location : Bangkok, Thailand Dates : November 21 - 24 2025 Role Type : Volunteer Position Time Commitment : Pre event planning + Travel Application Deadline : 17th September 2025 Thank you for your interest in supporting the Australian team for the 2025 IAU Asian 100k Championships. This role goes far beyond logistics. It’s about leadership, inclusion, and creating a positive, empowering environment for athletes competing on the world stage. AUTRA is committed to opening doors for those outside traditional pathways. We strongly encourage applications from coaches, former athletes, club leaders, volunteers, and passionate community members. You don’t need to have served on a board or managed a team before as we’re looking for people who genuinely care, are highly organised, and can proudly represent our athletes and country. Role Overview As Team Manager, you’ll work closely with AUTRA President Gary Mullins and Vice President Geoff Russell to prepare and support the national team before and during the championship. Pre-Departure Australia Act as the main contact for selected athletes and crew Assist with final entry forms and travel planning Prepare a Championships Agenda in alliance with the Team Managers Agreement Document Coordinate flights, uniforms, and team communications Help identify and organise crew support Attend online team planning meetings On the Ground in Thailand Be present and ready as athletes arrive Ensure all athlete needs are met so they can focus fully on their race Attend all technical meetings and represent the team professionally Coordinate team attendance at the opening and closing ceremonies Ensure the team and crew are prepared, organised, and calm Address any issues that arise with efficiency and discretion Provide hands on leadership and moral support throughout the race Support Provided Accommodation in Bangkok for 3 - 4 nights will be provided by AUTRA An official team uniform will be supplied A volunteer allowance of $1500 will be provided to acknowledge your time and service during the championship period. What You’ll Need Excellent communication and interpersonal skills Strong organisational ability under pressure A calm, inclusive, and athlete first mindset Commitment to AUTRA’s Code of Conduct Member of AUTRA Applying To apply for the role of Team Manager please CLICK HERE and fill out the Application Form. Applications Close at 5pm 17th September 2025. Selection Process Following the application deadline, the AUTRA Committee will review all submissions and select the most suitable candidate. All applicants will be contacted by Gary Mullins within 7 days of applications closing. Gary Mullins AUTRA President