Why your running isn’t improving (and it’s not fitness)

Most runners think they need more mileage, more speed work, or more motivation to improve.Most of the time that isn’t the problem.In this episode we talk about the habits that actually keep runners stuck.Comparing yourself to people on Strava without knowing their context.Panicking after one bad run.Winging your training instead of following a plan.Expecting every session to feel good.Chasing motivation instead of building discipline.We also break down the rule of thirds.Why a third of your runs will feel great, a third will feel average, and a third will feel terrible.And why that is exactly what should be happening if your training is working.If you want to level up your running, this is the stuff that matters.If you want structured training instead of guessing, you can apply for coaching at Peak Endurance.

Most runners sabotage their race before they even reach the start line. Not because they didn't train hard enough. Because they taper badly.In this episode we break down exactly how to taper properly before an event so you arrive fresh, sharp, and ready to perform.We explain the 3 week taper strategy we use for ultras, why your longest long run should be three weeks out, and why reducing volume does not mean removing intensity.You'll also learn the biggest taper mistakes runners make, how race week should actually look, and why B races only need a minimal taper.If you’ve ever felt flat, sluggish, or underprepared on race day, this episode will help you understand why and how to fix it.Topics covered:• The purpose of a taper• Why your longest long run should be 3 weeks out• Reducing volume vs reducing intensity• How race week should look• The biggest taper mistakes runners make• How to taper differently for A races vs B racesIf you want to arrive at the start line feeling strong instead of exhausted, this episode will help you get your taper right.

Ultra running can become very self-focused.My training.My race.My goals.But this sport does not survive on personal ambition alone.It survives because people give their time, energy, and care behind the scenes.In this episode, we take a holistic look at volunteering inultra running.We talk about the full range of roles most runners neversee. From aid stations and sweep teams to course marking, logistics,registration, and race-day coordination. There is more to it than handing outcups at 2am.We explore why volunteering can be powerful for injuredrunners who feel disconnected from the sport. How staying involved protectsyour identity, keeps you grounded, and reminds you why you started in the firstplace.We unpack what you learn when you stand on the other side ofthe finish line. The patterns. The mistakes. The leadership. The resilience.The humanity.And we talk about something bigger.Community.Because at some point, if you want to be part of this sportlong term, you move from consumer to contributor.If you love ultra running, this conversation will challengeyou to think differently about your role in it.Not just as a competitor.But as a custodian of the culture.

Ron and I have a fun chat with Daniel Kokken, assistant coach at Peak Endurance Coaching. We find out about his coaching philosophy and discuss recovery!

Most runners don’t get injured because they’re weak.They get injured because they rush the return.In this episode, we break down what actually matters when returning to running after injury, drawing on principles used by physiotherapists, sports doctors, and experienced run coaches.We talk about why being “pain-free” doesn’t mean you’re ready, why fitness comes back faster than tissue tolerance, and how most runners accidentally re-injure themselves by skipping steps they didn’t even know existed.You’ll learn:• What being “cleared to run” really means• Why load management matters more than mileage• The role strength plays in injury-proofing your return• How to tell the difference between normal discomfort and warning signs• Why speed is the last thing to reintroduce, not the first• This is not a quick-fix episode.It’s a long-term thinking one.If you want to return to running in a way that actually holds up, this conversation will change how you approach the process.

Sleep deprivation training is often recommended for ultrarunners.But does it actually make you a better athlete?In this episode, we break down the reality of sleep deprivation training and explain why we don’t believe the benefits outweigh the costs for most runners.We talk about:• What athletes think sleep deprivation training is vs what it actually involves• Why the body doesn’t adapt to sleep loss the way it adapts to training stress• The physiological and psychological cost of chronic sleep debt• Injury risk, impaired recovery, and cognitive decline• Why one “all-nighter” is already more damaging than most runners realise• Why this approach doesn’t suit athletes with jobs, families, and real lives• What actually helps prepare you for overnight racing• The role of sleep banking and why we recommend it insteadWe also address the misconception that suffering through exhaustion builds mental toughness, and explain how resilience can be trained without sabotaging recovery and long-term performance.This episode is for runners who want to train hard and stay healthy, consistent, and in the sport for the long haul.Hard doesn’t always mean smart.And more suffering doesn’t always mean better preparation.

Disordered eating is far more common in runners than most people realise.And many athletes are already caught in it without ever using that label.In this episode, we have an honest, necessary conversation about disordered eating and eating disorders in runners. Not from a place of blame or shock, but from education, lived experience, and a deep desire to keep people healthy and in the sport long term.We talk about:• The difference between eating disorders and disordered eating• Why endurance athletes are especially vulnerable• Common behavioural, physical, and psychological warning signs• RED-S and chronic underfueling in runners• How “discipline” and performance culture can quietly cause harm• The real cost of ignoring the problem• What healthy fueling actually looks like for runners• When and how to seek supportThis episode is for runners who want to perform well without sacrificing their health, identity, or longevity in the sport.If parts of this conversation resonate, that matters. You’re not weak. You’re not broken. And you’re not alone.Running should add to your life, not shrink it.

Most runners don’t struggle because they lack discipline.They struggle because their expectations don’t match their reality.In this episode, Ron and I unpack what appropriate expectations actually mean in endurance training and racing.We talk about:• Trying to train for a miler while working long hours and raising young kids• Entering mountainous ultras when you live in the flatlands• Expecting podium finishes or unsustainable paces without the experience to back them up• Why “hoping it’ll work out on race day” is not a strategyWe also explore the real cost of misaligned expectations: injury, burnout, DNFs, and losing confidence in your running.This is not about lowering your standards.It’s about aligning your goals with your life, your environment, and your current capacity so you can actually progress.If you’ve ever felt frustrated, guilty, or confused about why your training or races keep going sideways, this episode will give you clarity.Listen in, then ask yourself one hard question:Are your expectations helping you move forward, or quietly setting you up to fail?If you want help aligning your goals with reality, reach out to find out about coaching with Peak Endurance.

Mountain ultras aren’t just longer trail races.They’re repeated strength tests disguised as endurance events.In this episode, we break down how to actually train for a mountain ultra, beyond just “running hills” and hoping for the best.We cover:The real difference between aerobic endurance and muscular enduranceWhy long climbs and descents break runners before fitness doesHow and why to train uphill running, steep hiking, and transitionsWhen weighted uphill sessions make sense and how to use them properlyThe role of short hill sprints in mountain durabilityWhat strength work actually supports mountain racingHow to train for mountains when you don’t live near mountainsThis is not about doing more miles or chasing vert for the sake of it.It’s about building legs that can keep working when the race gets long, steep, and uncomfortable.Mountain ultras don’t reward who trains the hardest.They reward who trains the smartest.If you want help structuring mountain training properly, that’s exactly what we do inside Peak Endurance Coaching. DM me on Instagram @peakendurancecoaching or comment 'ready' or 'coach' on any of my posts or email me [email protected] for what the race will actually demand.

Most runners finish a race and immediately worry about onething:“How fast am I going to lose my fitness?”In this episode, we break down why that fear is misplacedand why taking a proper break after a race is one of the smartest things youcan do for your performance, your body, and your mental health.We cover:Why you do not lose fitness in one week of doing nothingWhy even two weeks off has a negligible impact on aerobicfitnessThe ideal post-race reset structureOne full week off with easy walksonlyA phase of unstructured crosstrainingTwo weeks of unstructured,pressure-free runningWhy two weeks without running can make you feel clunky andwhat’s actually happening neurologicallyHow quickly neuromuscular sharpness returns once you startrunning againWhy rushing back after races leads to fatigue, injury, andburnoutThe overlooked mental health benefits of stepping away afterbig goalsIf you’ve ever felt guilty for resting, panicked aboutlosing fitness, or jumped back into training too hard after a race, this episode will change how you approach recovery.Taking a break isn’t falling behind. It’s how long-term runners stay healthy and consistent.If you want help structuring your training and recovery soyou stop guessing and start progressing, check the links below to learn moreabout coaching.Subscribe for more honest conversations about runningsmarter, not just harder.