COACH’S CORNER – LET’S GET RUN FIT WITH NICK MUXLOW
Coach’s Corner is a feature for our AURA members, where qualified trained professionals provide you with advice and tips on improving and enhancing your ultra running performance.
Contributed by Nick Muxlow, Run Coach at The Ultra Journey and Author (SA)
Nick Muxlow is a Level 3 Intermediate Recreational Running Coach, accredited with Athletics Australia. He is an ultra-marathon coach, runner and author of “Journey to 100 – How To Run Your First 100km Ultramarathon and Love It”. Nick has competed in seven Ironman races, has won both the State Trail Championships and State Ultramarathon Championships, and finished UTA 100k in under 11.5 hours on his first attempt.
All runners want to improve. They want to be faster, stronger, more resilient as a runner and enjoy their running experience where running feels easy and effortless. We say that all runners want to get ‘Run Fit’. The challenge is however that far too many runners have uncertainty over what training they should be doing, are in a performance plateau or are injured. They are not sure if what they are doing and where they are investing their time is the best option for them to achieve their goals.
There is a better way. We call this the Run Fit way. Run Fit is the method you need to ensure you have confidence with your running. It outlines the four key elements you need to get Run Fit allowing you certainty with your training so you can run easily and effortlessly. You bring structure to what you are doing, you have variety in your training, you stay injury free and enjoy your running more. Run Fit allows you to improve your running and finish with a smile.
Let’s unpack the Run Fit method a little further to understand how it can help you as a runner.
The Run Fit method consists of four parts – a Game Plan, Mindset, Skills and Fitness. Each contains three key elements which are required to be implemented by the runner. When a runner implements and executes all 12 elements well, they can achieve their full potential.
Let’s take a quick overview of the method. The Game Plan is the backbone of becoming Run Fit, it is the systems and processes that you follow as a runner and is what delivers structure to your running. It is made up of three key elements, strategy, deliberate practise and a training and racing plan. Collectively these elements in the Game Plan allow the concepts covered in each of the following areas to be implemented and achieved.
Mindset is about ensuring that you have a positive mindset when both training and racing. When a positive mindset is developed in training and racing you have confidence with what you are doing and can overcome challenges. Your develop trust in your training and racing ability and as a result your confidence soars. To achieve this a runner needs to develop a growth mindset, enhance their training mindset and hone their racing mindset.
Skills looks at the full range of skills needed by the runner: the techniques needed to be successful. You must be able to refine and improve all three parts to achieve your full potential as a runner and finish with a smile.
Fitness is where most runners spend their time developing. Fitness consists of three essential elements which need to be developed at the optimal time with respect to your goal race. Fitness is absolutely important but it must be developed in unison with the other elements to reach your full potential. If a runner focusses only on their fitness they risk walking to the finish line on race day or having a DNF.
Ultimately to be able to develop your fitness to its full capacity, we need to have implemented the other three parts of the Run Fit method, we need a wholistic approach to your running. Once all elements have been considered, implemented and executed then running becomes easy, effortless and enjoyable.
Overall, when all four parts of the Run Fit method come together, you will be able to reach your peak physical and psychological state and, therefore your full potential as a runner. You will be Run Fit. You will improve your running and finish with a smile.
Below is a diagram of what this looks like and how all four parts of the method combine to allow you to become Run Fit.
How well are you implementing all parts of the Run Fit method?
To find out take the ‘Run Fit Scorecard’ at www.scorecard.therunjourney.com
Keen to know more? The Run Fit method is discussed in full in the book ‘Run Fit – Improve your running, finish with a smile’ which can be purchased on The Ultra Journey website.
Nick Muxlow developed the Run Fit method over his years as a coach and runner. He is the author of bestselling books; ‘Run Fit’ and ‘Journey to 100’ and has assisted new, beginner and experienced runners to improve their running and finish with a smile. He is regularly known for allowing ultra-runners to improve by 30-60 minutes with countless case studies to prove it.
Get in touch with Nick through The Ultra Journey website to get personalised training plans and coaching, and take The Ultra Runners Quiz to learn where your focus areas are.
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