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Advanced Endurance Coaching

Advanced Endurance Coaching

By Heiko Stribl

The show for runners', slow fast, lazy ones' over motivated ones', run coaches, triathlon coaches, wanting to improve their attitude and their mental game. Here we focus on running & your attitude. Brain Training for runners'. No ads, no product review, because not only do I want to inspire you, but introduce you to topics related to mental states & how a attitude affects your running career. All so you can make and take better decisions. My name is Heiko, passionate Run and Swim coach, combined with being a Hypnotherapist, focussed on RUNNING all speeds welcome. www.heikostribl.com
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Sticky Faith || Better running

Advanced Endurance CoachingJul 21, 2022

00:00
19:04
The Governor || Lore of Running
Mar 28, 202428:08
Willpower Exercises || Implementing mental exercises to strengthen willpower.
Mar 21, 202422:56
Bannister Success || Secret Methods
Mar 14, 202428:07
Visualization for Emotional Control || Utilizing mental imagery to regulate emotional responses.

Visualization for Emotional Control || Utilizing mental imagery to regulate emotional responses.

The ability to use Visualization for Emotional Control: Utilizing Mental Imagery to Regulate Emotional Responses will ensure that For long-distance runners, you have  a powerful tool for emotional control.

Using Mental imagery aids you in pre-race preparation simply by envisioning successful runs. If you have ever used that you know what I mean. How powerful that can be in fostering confidence and focus. Or during challenging stretches, you can mentally transport yourself to a different enviroment, mitigating fatigue and boosting endurance.

EXERCISE

STOP Take a step back and think whether you already use positive imagery or visualisation to impact your mood and emotions or forthcoming situations. Or do you actually tend to imagine things not going how you want them?

CHALLENGE Could different imagery have a more positive impact on the way that you approach your moods and emotions or forthcoming situations? What sort of images or visuals would be more useful or could leave you feeling more positive?

CHANGE Try some of the exercises below to change your mood and emotions or feelings towards something that is approaching.

Let me add a word from the scripture… Prov 22:3 The clever sees danger and hides, but the simple go on and suffer.

My name is Heiko thank you for listening, God bless you and remember, take it easy.

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak ⁠Run 365 Days: Your 365 Day Run Streak⁠

⁠Brain Training For Runners': Your Mental Guide To Better Running.⁠

Improve your discipline ⁠Accountability Coach⁠.

Add swimming to your run ⁠Become a better swimmer⁠.

Follow us on ⁠INSTAGRAM⁠.

Follow us on ⁠TWITTER⁠.

Follow us on ⁠YouTube⁠.

More about your ⁠HOST⁠.
Train your ⁠BRAIN⁠ become a better runner.


Mar 07, 202417:43
Run Swim || Mental Strength
Feb 29, 202417:16
Conquering swimming fears mentally
Feb 22, 202420:32
Reflective Thoughts || Analysing your Experiences
Feb 15, 202416:06
Run Confidence || Certainty Run
Feb 08, 202415:11
Integrating Affirmations || Training Routines
Feb 01, 202415:53
Mental recovery during rest periods
Jan 25, 202418:60
Well Being || Runner Feeling
Jan 18, 202413:39
Great Start || Look Back

Great Start || Look Back

"Remember how far you've come, not how far you have to go. You are not where you want to be,but neither are you where you used to be."~Rick Warren

God bless you, share the show give it a like, and remember… take it easy.

SHOWNOTES:

What does this mean for your running? Here some useful links.

Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

God bless you, share the show give it a like, and remember… take it easy.

Jan 12, 202412:32
Don't Cheat || True Runnings

Don't Cheat || True Runnings

Replace your worry with…. “Things tend to work out well for me.” -or- "I have the potential to handle any challenge that comes my way.” Create a gratitude list and reduces your ability to trust in God. What is the thing that we’re talking about? Worry, worry, worry, worry… When you engage, worry and fear your hypothalamus, this is a tiny region at the base of your brain, are you going to allow a tiny region of your brain holding you back ? 

Don’t worry … about a thing… focus on what you want to achive, its much more productive.

Thanks for listening to todays show do share it with someone who you think needs to hear this. 

My name is Heiko, God bless you, and remember… take it easy.

SHOWNOTES:

What does this mean for your running? Here some useful links. Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Jan 04, 202415:38
Great Results || Big Goals

Great Results || Big Goals

Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit: Improve self

  • awareness

  • worth

  • confidence

It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old… No here is so much more that you can experience and reach through better running.

The year is over rover…. Whats done is done, and what you didnt run, you didnt run… Thanks for joining on today the last show of 2023; 4th season over 200 episodes, and thank you for your support, thanks for listening.


Dec 28, 202313:27
Run Wolf || Brain Training

Run Wolf || Brain Training

Welcome to the Advanced Endurance Coaching podcast, the show that will be starting its fifth season soon. Yes, here we deal with the real important matters related to running. What could that be? Shoes? GPS watches? The best stretching for tight calves? No wait, let me guess.. the best water bottles to carry whilst you are running, yes that’s what the show is all about. What does this mean for your running? Here some useful links.Your “how to do it” run streak ⁠Run 365 Days: Your 365 Day Run Streak⁠

⁠Brain Training For Runners': Your Mental Guide To Better Running.⁠

Improve your discipline ⁠Accountability Coach⁠.

Add swimming to your run ⁠Become a better swimmer⁠.

Follow us on ⁠INSTAGRAM⁠.

Follow us on ⁠TWITTER⁠.

Follow us on ⁠YouTube⁠.

More about your ⁠HOST⁠.

Train your ⁠BRAIN⁠ become a better runner.


Dec 21, 202314:41
Stay Focussed || Avoid Mistakes

Stay Focussed || Avoid Mistakes

Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit: Improve self

  • awareness

  • worth

  • confidence

It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old… No here is so much more that you can experience and reach through better running.

Dec 19, 202314:13
Seven || Habits

Seven || Habits

Welcome to the Advanced Endurance Coaching podcast here this show is for you, the daily runner. Your benefit: Improve self

  • awareness

  • worth

  • confidence

It’s to you that I want to appeal to you, yes you, life is too short to just go on a couple of runs. Or just running for a while same pace same place same old… No here is so much more that you can experience and reach through better running.


Dec 07, 202312:14
Run Distance || How Far?
Nov 30, 202314:29
Run defrauded || Deceptive Running
Nov 23, 202315:17
Fix Motivation || Reengineer Running
Nov 16, 202311:44
Quick Fix || Running Improvements
Nov 09, 202320:16
Run Discipline || Run Self Constraint

Run Discipline || Run Self Constraint

Six ways to be more discipline

  1. Write out your goals
  2. Practice prioritizing say No to something else
  3. Change your point of view
  4. Be mindful of your excuses
  5. Don’t beat yourself up
  6. Have a backup plan

I look forward hearing about your transformation… your story… feel free to drop me a email at makeeverstep@gmail.com

1 Corinthians 9:25 

Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Nov 02, 202317:28
Heavy Run || Run Weight
Oct 26, 202326:05
Run Journal || Instagram Running
Oct 19, 202321:02
Habit Run || Running Habit

Habit Run || Running Habit

Activate your potential. But what does this mean?

Is it not a weird phenomenon, meeting a runner, and he or she starts talking about their own performance and this is immediate downplayed:  one of my favorites “as long as I am running, I never look at my time”. 

But really that’s what you want to say? That’s your position so to speak. And it is exactly here where it is recommended to take a closer look, to see what lies beneath this. And speaking such words to yourself, and intentionally downgrading yourself is usually not so effective. To get an impression of how you perceive your position towards running, and how to get a better understanding of yourself, it is worthwhile to get expert advice. 

Too many runners out there that are healthy, could be fit, and complain about their own lack of performance, their lack of success.

Yes, we need our body, and mind, and a healthy attitude.

Galatians 6:9  “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

 

Thank for joining us on todays show, my name is Heiko, God bless you and remember, take it easy. 

 

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Oct 12, 202321:02
Tired Run || Running exhausted

Tired Run || Running exhausted

Let us talk about 

·       Feeling tired?

·       What Is Running Fatigue?

·       Causes Of Running Fatigue

·       What to do?

·       Exhausted Runner? When To Take A Break From Running 

Why Am I Feeling Tired?

Feeling tired after running can simply be a sign that you had a good training session, but if the fatigue does not go over into a relaxed tiredness feeling, within a few hours after your workout—or worse, if it gets worse from one workout to the next—it’s a sign that you need to look at your training, nutrition, and scrutinize your health to identify what this feeling persists.

What Is Running Fatigue?

Imagine it, if you are not just tired after running, but actually are exhausted during your runs or throughout the day, ask yourself “What is the reason for feeling exhausted?"

Galatians 6:9  “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

 

Thank for joining us on todays show, my name is Heiko, God bless you and remember, take it easy. 

 

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Oct 05, 202317:40
Adapt Run || Flexibility Running
Sep 28, 202317:40
Curious Run || Discover Running
Sep 21, 202316:48
Performance Run || Optimistic 10K
Sep 14, 202317:01
Optimistic Marathon || Amygala Run
Sep 07, 202318:27
Berlin Marathon || Run Berlin

Berlin Marathon || Run Berlin

Berlin…. From it’s government buildings to the Berlin Wall to the Cold War History and of course the WWII history there really is a ton to see.

First Time Marathon runner.. remember... as you cross the line:
"You Are No Longer A Runner, You Are A Marathoner”

“Therefore, since we are surrounded by so great a cloud of witnesses, let us rid ourselves of every burden and sin that clings to us and persevere in running the race that lies before us” – Hebrews 12:1.
Thanks for joining us on today’s show, my name is Heiko, God bless you and remember take it easy.

SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
Follow us on INSTAGRAM.
Follow us on TWITTER.
Follow us on YouTube.
More about your HOST.
Train your BRAIN become a better runner.
Aug 31, 202320:14
Heuchelberg Run || Run Trails
Aug 24, 202320:16
Montafon Run || Arlberg Run
Aug 17, 202315:26
Austria Run || Trail Tschirgant
Aug 10, 202322:18
Good Run || Bad Run
Aug 03, 202314:49
Learn to Run || Run Experience
Jul 27, 202310:14
Positive Run || Neutral Run
Jul 20, 202321:23
Running Shoes || Running incorrectly
Jul 13, 202318:21
Faster Pace || Improve the pace

Faster Pace || Improve the pace

Advanced Endurance Coaching, we have a set of courses that are available for runners that want to learn mental techniques. How to cope with those nerves just before the race? How to refocus when at KM 15 you are ready to give up. Or how to get out of procrastination, or a training slump (that’s been going on for too long) and become a regular runner.

It is all available hypnorun.com a registered brand RESET, based on cognitive behavior tools from hypnosis nlp all adapted for runners.

What keeps me going as I struggle up 7300 feet of elevation realizing, I am pushing too hard, going to fast, I will pay for this later… and you know what it is for me, love making mistakes like that. Because yes I did suffer later Ha Ha… I don’t go by a pace or by heartrate I remember this…but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

My name is Heiko thanks for listening, God bless you and remember take it easy. Thanks for joining us on todays show, my name is heiko, God bless you and remember take it easy.

 

 

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Jul 06, 202317:47
Thanks for Water || Hydrated running

Thanks for Water || Hydrated running

Advanced Endurance Coaching, we have a set of courses that are available for runners that want to learn mental techniques. How to cope with those nerves just before the race? How to refocus when at KM 15 you are ready to give up. Or how to get out of procrastination, or a training slump (that’s been going on for too long) and become a regular runner. Globally, 2 billion people (26% of the population) do not have safe drinking water, published by UNESCO on behalf of UN-Water and released today at the UN 2023 Water Conference in New York We go to the sink and get some water from the faucet to drink. We put some water in a pan so we can cook. We toss clothes in a washer, push a button, and wallah we wash clothes. We jump in the shower and hot and cold water is at our disposal. None of us would dream of using dirty, muddy water for any of these tasks. I am grateful that I have clean water to use. It's easy to take the blessing of water for granted, using it without a second thought. So, thank you, God, for the blessing of water. We are privileged, so What is a thankful heart to God?

A thankful heart is a heart full of gratitude for the things that God has done and continues to do in and through our life. It is the difference between a negative and positive attitude.

 

Thanks for joining us on todays show, my name is heiko, God bless you and remember take it easy.

 

 

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Jun 29, 202315:38
Amazon Run || Cadabra Success Factors

Amazon Run || Cadabra Success Factors

Improve self

-        awareness

-        worth

-        confidence

Goals really work as motivators, as we see many runners sneak in just under their targets (the shaded peaks are at 2:59, 3:29, 3:59 and so on), and few who just miss (finishing times like 3:01, 3:31, 4:01 are relatively rare).

Achieving these goals is partly a matter of careful planning and pacing.

When the researchers examined the distribution of the first half of the marathon, they again found heaps of athletes running slightly ahead of their goal, and few who dared lag.

From the word go, 

-        How to get going

-        How to learn from your own experiences

-        How to create your running success moments

-        Reflect and appreciate what you are proud of

-        Create your plan

-        And set your priorities.Hebrews 11:1 

Now faith is the assurance of things hoped for, the conviction of things not seen.

Thanks for listening, my name is Heiko God bless you and remember, take it easy.

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Jun 22, 202315:30
Great Running || Increasing your BEST Run
Jun 15, 202315:33
Comrades 2023 || 96th Comrades

Comrades 2023 || 96th Comrades

Sunday 11th June 2023, you might be in Pietermaritzburg. Yes, at the 96th Comrades Marathon, the 2023 edition. The down-run to a new finish line, at the Kingsmeade Stadium. Imagine that! Actually it’s the power of imagination that brought you to this point in life. (And a few months of run training but who's counting). If you consider the race’s origins (and it’s all there at www.comrades.com under the ‘History’ tab) they lie in honouring the sacrifice, endurance and fortitude of those ‘comrades in arms’ who fell in "The Great War from 1914 to 1918". World War I was one of the deadliest conflicts in history, and set the stage for another world war just 20 years later. You and Vic Clapham have something in common. You both imagined making that Comrades dream come alive.

So Vic Clapham had envisioned a future. And look the 93rd event. Now tell me dear listener. 

What does it mean to envision the future?

Often we make goals, but life distracts us and we forget about those plans. We’re then surprised, and sometimes frustrated because another year has passed and we’re not any closer to where we wanted to be just a few months before. 2 Timothy 4: I have fought the good fight, I have finished the race, I have kept the faith. Keep the faith, enjoy the run, my name is Heiko God bless you and remember, take it easy. SHOWNOTES: What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak Brain Training For Runners': Your Mental Guide To Better Running. Improve your discipline Accountability Coach. Add swimming to your run Become a better swimmer. Follow us on INSTAGRAM. Follow us on TWITTER. Follow us on YouTube. More about your HOST. Train your BRAIN become a better runner.


Jun 08, 202319:21
Grit Run || Running with Grit
Jun 01, 202315:32
Long Term Run || Yearly Plan Run
May 25, 202318:24
Dead slow run || Discouragement run
May 18, 202318:24
Challenging run || Spice up your run
May 11, 202315:48
Clarence De Mar imagination || runners’ imagination.

Clarence De Mar imagination || runners’ imagination.

Last week it was the Boston marathon. What a race, what a history. And that’s todays show what does history have to do with your marathon journey?

 

Der Boston-Marathon 1923 war die 27. Ausgabe der jährlich stattfindenden Laufveranstaltung in Boston, Vereinigte Staaten. Der Marathon fand am 19. April 1923 statt.

 

The world’s oldest annual marathon saw athletes turn out great performances

RESULTS FROM THE 2023 BOSTON MARATHON

Temperatures were in the low-50s with rain that continued to pick up throughout the day. Leading into the men’s elite race, all eyes were on two-time Olympic champion Eliud Kipchoge, who lowered his own world record last fall. But another champion emerged in Boston on Monday. 

After winning two of the World Marathon Majors last year, Evans Chebet tapped into his experience on the course to defend his Boston Marathon title.Imagination is a facet of the image of God.

The human imagination is not only a great gift of God; it is also an aspect of the image of God. His creative imagination is such that he created the universe from nothing. His mind perceives the past, the present, and the future. And his Word—in its concreteness, in its figurative and descriptive language, and in the way it addresses the reader’s imagination—shows that God himself imagines.

The human imagination is not only a great gift of God; it is also an aspect of the image of God.

 

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

May 04, 202317:04
Sleepy run || Deep sleep runner

Sleepy run || Deep sleep runner

Few studies have assessed the effect of acute sleep enhancement on athletic performance, with preliminary evidence showing positive benefits for strategies such as sleep hygiene.  Sleep releases growth hormones

Sleep allows your heart to rest

Sleep can strengthen the immune system

Sleep (may) improve endurance

Tips for developing good sleep habit. Establish a sleep schedule: Routines can make every part of life easier, including sleep. If you go to bed and wake up at approximately the same time each day, your body will likely establish a set circadian rhythm. You will have an easier time falling asleep at night and less wakings during the night, both of which promote quality sleep. Eliminate caffeine later in the day: Caffeine is a stimulant – it makes you more alert. Alertness is exactly what you want at your morning meeting, but not what you want when you are trying to fall asleep at night. Caffeine lingers in your system for several hours after consumption, so you may want to avoid consuming caffeine anytime in the afternoon or evening. Eat sleep-inducing foods: According to a review published in Nutrients, certain foods can help you fall asleep faster and stay asleep throughout the night. Carbohydrates, tryptophan-rich protein (such as milk, cheese, poultry, pumpkin seeds, and beans), tart cherries, and magnesium-rich foods all promote better sleep quality. Reduce blue light one hour before bed. Research shows that blue light – such as that from your smartphone – can disrupt circadian rhythms. You can use blue-light-blocking glasses; however, the most effective method is to turn off all devices for approximately one hour before bedtime. 

Use a white noise machine. White noise is not just for infants! While the research is mixed, many people report that light white noise helps them fall asleep. Avoid situations that present ongoing risks to sleep; promote positive habitual sleep behaviour.

Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.

What does this mean for your running? 

Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Apr 27, 202318:24
Conviction run || Convicted runner

Conviction run || Convicted runner

Why was Casey Neistat such a big magnet on social media just getting views after views, when so many professional cinematographers or naysayers said it was “just a fad”? 12 million subscribers 3 billion views.

 

For the same reason you don’t need convincing….

You don’t need convincing that exercising 30 minutes every day is good for your health.

You don’t need convincing that stretching 15 minutes every day is good for your body.

You don’t need convincing that ensuring you have a healthy diet is good for.

 

So what’s the deal?

We know that… ok….. 

When it comes to the many beliefs we hold in life, we don’t need more convincing, we need more conviction. That’s what Casey Neistat’s rise to fame shows. He did something actually few things… bicycle lanes, apple iPod battery replacement long before there was YouTube he did it because he was convinced and set on he had deep sentiment, was having the faith and confidence that this particular message needed to get out. 


Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.

 

 

SHOWNOTES:

What does this mean for your running? Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

Follow us on INSTAGRAM.

Follow us on TWITTER.

Follow us on YouTube.

More about your HOST.

Train your BRAIN become a better runner.

Apr 20, 202320:17