Month: May 2021

Healthy Habits that Can Boost Your Work Performance

Boost Your Work Performance

If you wish your work performance was better, you need to stop sitting around and procrastinating about it and instead take action.

There are various healthy habits you can employ to improve the way you handle work tasks and improve your productivity. Here are some of the best methods you can use.

Work Out

Various studies have shown that exercising can act as an antidepressant, which means working out can improve your mood and ultimately your work performance. It can give you an energy boost and make you more focused.

At the end of the day, when your body feels fit and healthy, so will your mind.

There are a number of reasons why physical activity can improve your mood. For instance, when you exercise, you increase serotonin, which helps your brain to regulate your mood, appetite, and sleep.

Exercise also increases your level of endorphins, which are natural mood lifters. Various types of exercise can help to improve your mood and focus, including walking, running, cycling, weight lifting, and lower back workouts.

Eat Healthily

Healthy eating goes hand in hand with working out because both have a positive effect on your mind and body, and therefore lead to an increase in productivity at work.

By regularly eating healthily, you increase your energy and alertness and ensure your immune system remains healthy. But eating healthily can also improve your sleep and your mental health.

Tips for healthy eating include consuming lots of fruits and vegetables, cutting down on saturated fat and sugar, eating more fish, and drinking at least two liters of water a day.

By improving your diet, you are sure to see a boost in your work performance.

Get Enough Sleep

You may have noticed that the above sections mention how a healthy diet and regular exercise can help you to sleep better. Getting enough sleep each night is crucial, if you want to feel recharged for the next day’s work, so you need to make sure you get enough hours’ sleep each night.

It is recommended that you should get a full eight hours of sleep per night, so do not be tempted to fit in some extra work in the evening and go to bed later, as it will be counterproductive in the long run.

To ensure you sleep well, you should avoid eating sugary foods and drinking caffeine before bedtime, and not have any electronics near your bed.

Schedule Your Work

Healthy habits are not just about looking after your body and mind. They are also about implementing measures to ensure you are more productive at work.

If you want to boost your performance, having a schedule in place is vital. Successful people set schedules for each workday to ensure they do not get distracted from completing tasks.

A schedule also allows you to ensure you meet deadlines and do not miss any meetings.

Make a list of all the things you need to accomplish in a day. As long as you stick to your plan, you can check off tasks as they are completed and feel a sense of accomplishment at the end of the day.

So, create a daily schedule that works for you, and you will increase your work performance.

Prioritize

A schedule also allows you to successfully complete one thing at a time. While you may be tempted to multitask, it is actually a bad idea.

Multitasking can slow down your work performance. Instead of multitasking, you should prioritize. When you create your daily schedule, order tasks in order of prioritization so that the most important things are handled first.

Focus More

By getting the right amount of sleep each night, eating the right foods, exercising regularly, and planning your time, you can improve your focus. But you can take additional measures to ensure you focus on work tasks even more.

It can take a while to train yourself to have more focus, in which you pay more attention to every detail of a task. But by incorporating meditation and visualization into your daily life, you will start to become more focused. In turn, your work performance will become boosted.

Maintain a Positive Attitude

Any type of work can weigh you down over time, but it should now be clear that by implementing healthy habits, you can increase your work performance. But if you really want to boost your productivity, you should try to maintain a positive attitude at all times. So, when problems arise, as they always will, see them as opportunities.

By continually developing a positive attitude in the workplace, you will not only improve your work performance. You will also have a more positive attitude toward things in your personal life.

Indeed, by following all of the above healthy habits for boosting your performance at work, you will also improve other aspects of your life.

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How to Be Undefeatable


Phil has an incurable disease. His esophagus doesn’t work. It gets worse and worse and eventually he might not be able to talk or eat.

But he seems fine. “I am fine,” he told me. “Because of the same method I use to elect Presidents.”

***

“Is this the most important election ever?” I asked Phil Stutts. I asked him because he is one of the few people that has actually helped elect a President of the United States.

For the past 12 months, Phil has been collecting data on hundreds of millions of people. He told me a year ago, “People think they are going to die of COVID. They think everyone is going to die. They want to know they are safer than the media says.”

And because Phil told me that, I upped my podcast from two days a week to five in order to have more epidemiologists, virologists, etc. in order to properly analyze the data and assure people they were safer than they thought.

Throughout the past year I called Phil to ask, “What are people concerned about? I want to help.” And he would tell me. Just like he would tell candidates or corporations.

When everyone was insisting, “This is the most important election ever,” I wanted to know.

I went to newspapers.com, which has an archive of every newspaper article in the past 250 years. I searched for “most important election ever”.

Guess what?

Every election since 1800 was “the most important election ever.”

In 1844, for instance, “The Democratic Party of Perry County…assembled at the commencement of a political campaign which will terminate in one of the most important elections ever held in our country…”

In 1868, “Freemen of Vermont! You are called to attend the polls on Tuesday at the most important election ever held in this country…”

In 1892, “As all of the speakers have told you, this is surely the most important election ever…”

In 1944, “This is the most important election since 1860. It is more than that — it is probably the most important election ever.”

Were all of these headlines wrong? No. They really were the most important elections ever. Just like 2020 was.

Without realizing it, we were also thinking whatever the campaigns wanted us to think. They were spending billions of dollars to spread a message. They use data to figure out what scares us.

Presidents do it. Corporations do it. Media does it. We have to fight it.

For 18 years, Phil Stutts has been on the front lines of using a unique new technique for spreading a message that has impacted tens of millions of people. This technique never existed before. In 1940 it didn’t exist. In 1852 it didn’t exist. Even in 2000 it didn’t exist.

Phil Stutts started working for political campaigns in the 2004 presidential campaign. He spearheaded this new unique technique and it’s gotten more and more sophisticated ever since. Which is why he is among the very first and most experienced to use this technique to help businesses. To even help  people like me.

Phil knows more information about you than you think. Not because he spies on you. But because you give your data to many different companies and services. If you read the fine print, you’ll see that this data is shared with other companies. And political campaigns, led by people like Phil Stutts, get this data, understand it, and then use it to spread a message.

What information? They know when you will buy your next car, they know how many strawberries you ate this month, how much exercise you get, what issues your closest family members most care about. Where you are even thinking of vacationing this year.

With that data, they can send one message to you, and another message to your cousin, and another message completely to a voter who lives on the other side of the country.

If this feels manipulated, it is. And it isn’t. This is now what every candidate does. This is the way politics works. And why not hear about the issues that are important to me?

During this pandemic and the economic lockdowns, I called Phil on a regular basis.

“What’s new?”

Every week he was polling thousands of people and getting data on millions more. Phil is perhaps the first to take the techniques from political campaigns and use them for marketing of…anything. Businesses, political campaigns, even my own personal social media accounts. What do my readers like? What are they looking for?

Businesses listen, I listen, because we want to address concerns that people have. Help people where they need the most help.

Every week, Phil had his finger on the pulse. Sometimes (often) people are worried about their economic situations. But sometimes they were scared of all the misinformation in the media.

Or they wanted to know that their local communities were safe. Sometimes people, as a whole, didn’t care about material goods. They just wanted to know this virus wasn’t going to destroy the world. Other times they wanted to know if their jobs would come back.

Every week it was different. Every week I called Phil. Because he knew the answers.

Phil has been on my podcast close to 10 times. Alongside people like Richard Branson, Mark Cuban, Peter Thiel, Tyra Banks, Danica Patrick, and even Kareem Abdul-Jabbar. Phil is my go-to guest when I want to really learn what is going on in the world.

Phil has represented Republicans, Democrats, and now businesses from every industry. What I like is that he is not blindly ideological. He works with data to see what the concerns of the world are and how businesses and political candidates can best meet the needs of the people.

I asked him, “Do people lie in order to fit the data? Do they say what the people want instead of what they believe?”

“No,” he told me. But candidates (or corporations, or writers) believe many things. And they want their message to be heard. So they talk about the issue they believe in that is most important to people at that moment.”

And the data doesn’t have to be expensive. We can test and experiment and observe all the information around us.

Is a business idea good? Figure out an experiment that can get you data.

Want to start a restaurant? Make all the food and invite people over to try it. Is a book cover good? Do what I did and post it on Facebook with a $20 ad budget and see which cover people click on.

He has helped businesses make hundreds of millions of dollars. He has helped candidates become Presidents of the United States. He has helped me and others write good articles for their readers.

His book just came out. The Undefeated Marketing System, by Phil Stutts. And he was also just on my podcast to lay it all out.

  • Get data
  • Come up with a plan.
  • Figure out how to communicate about that plan.
  • Test your plan.
  • Launch.

“I used it to find my amazing wife. I used it when I had an incurable disease and I needed help. I use it to help candidates get elected. And I use it with my customers.”

“And you helped me use it with my podcast!” I said.

And now I don’t have to call him anymore. He told me on the podcast and in the book how he does it.

This election was harsh and dirty and surprising. But let’s not forget that many elections in American history have been like that. Let’s not forget that in the 1850s one Senator almost beat another Senator to death in the halls of Congress.

Or that John Adams was jailing journalists in 1800 thanks to the “Alien and Sedition Act” that he passed — and that Thomas Jefferson, in the “most important election ever” swore to overturn.

If elections are going to determine the true representatives of the people, and businesses are going to serve the needs of their customers, we need to determine what those customers and voters want. What are their concerns?

This can only be done with data. Not opinions. This can only be done if you know how to interpret that data. Not just guessing. There are no shortcuts.

It’s hard to find someone you trust. It’s also hard to find someone who isn’t a sucker for all the scripted thoughts inside the echo chambers of social media.

Instead, it’s good to find someone to trust who is unbiased. Someone who has mastered using data to make life-changing decisions for elections and businesses. Someone who is willing to share those techniques with us. Someone who is a friend. Phil.

“Was this the most important election ever?” I asked Phil.

“No,” Phil said, “But the next one might be.”


James Altucher is the author of the bestselling book Choose Yourself, editor at The Altucher Report and host of the popular podcast, The James Altucher Show, which takes you beyond business and entrepreneurship by exploring what it means to be human and achieve well-being in a world that is increasingly complicated. Follow him on Facebook and Twitter.

Image courtesy of RODNAE Productions.

Learning new exercise skills to help reach your goals

Learning new exercise skills to help reach your goals

When it comes to exercise, our initial focus is often on just getting moving – like going for a jog, playing a sport or joining the gym. This is for good reason… living an active lifestyle has many benefits to offer, from stronger muscles and bones, to better mood and sleep.

However, for many of us, sticking with exercise can involve much more than getting moving. It can also include learning new skills – like how to tailor your jogging for the best results, perform a sporting skill well, or using gym equipment safely and with the right technique.

But learning things like this can be hard work, right?

The good news is that with the right support, learning new exercise abilities can be easier than you think. In this article, Accredited Exercise Physiologist Ned Jelbart explains how you can use simple strategies from the field of skill acquisition to improve your ability to learn new skills, and exercise right.

Exercise Smarter

The field of skill acquisition is the science behind how to learn skills, such as those involved in physical activity, efficiently and effectively. It’s where learning meets exercise, and the result can be a positive cycle of improvement. For example:

  • When you learn a new skill (like how to use all the pieces of equipment in your new gym program), you feel a sense of pride in what you’ve achieved;
  • Your sense of pride motivates you to continue exercising, and this gives you the confidence to try new pieces of equipment (if you’ve done it once, you can do it again);
  • Feeling comfortable using various pieces of equipment means you’ve got options – you’re not stuck waiting for a piece of equipment that someone else is using and when you’re bored with a particular exercise you simply find a more interesting alternative;
  • As a result, exercise stays interesting – you get into a routine of exercising regularly, and you start to notice that you look and feel better;
  • This makes you more confident still, and you continue to exercise regularly and achieve your goals.

So the question is, how can you use skill acquisition to kick start a positive cycle like this? Let’s start by looking at one strategy that has been shown to be particularly effective.

Spaced practice

Spacing practice, or distributing practice as it is also called, means spreading out practice over a relatively greater number of shorter sessions, instead of fewer longer sessions. For example, it could mean completing 4x 30 minute training sessions instead of 1x 120 minute session. In this equation, the total time spent practicing is the same, but importantly, the frequency of the spaced practice is greater.

Why does spacing work?

Research from various fields, including education, psychology, medicine and exercise, has repeatedly shown spaced practice to produce better long-term effects compared to longer less frequent sessions. But why does it work?

One potential reason is that engaging in smaller chunks of practice at a time allows the body and mind to complete higher quality practice before fatigue kicks in and reduces the body’s ability to persist. More time doing higher quality practice = more improvement.

Another reason relates to how humans learn. Learning occurs through a process called ‘elaborative encoding’, which involves us retrieving content that we have previously learned and applying it in new or repeated situations. Spaced practice requires us to repeat this retrieval and application process more often, and in doing so, more deeply reinforce and consolidate the skills being learned.

How to use spacing

There are various things you can do to space your practice, utilising this technique to help achieve your exercise goals. Some examples include:

1. Look for new things you’d like to learn: Look for new things and include them in your exercise goals – you might be interested to learn how to do a complex lift at the gym, or to learn basic Yoga – the choices are practically endless, and it could start a positive cycle of improvement that boosts your health and wellbeing.

2. Schedule regular exercise into your week: Using shorter blocks of time (like 15-20 minutes for example) can fit better into your busy lifestyle, and it can also be more effective for learning new skills (bonus!).

3. Play along at home: Combine regular physical activity, such as a regular sessions with an exercise professional or in a group, with short chunks of practice at home (like when you’re watching tv or waiting for the kettle to boil) to space out your practice and fast track your progress.

Exercise professionals can help

Accredited Exercise Physiologists are experts in using the principles of skill acquisition to help you learn new skills and get the most out of your exercise. They can help with both what type of exercise to do, and how to do it, to help you meet your goals safely and successfully.

To find an Accredited Exercise Physiologist in your area, click here.

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Written by Ned Jelbart. Ned is an Accredited Exercise Physiologist and Lead Instructor at Applied 8 Education and Professional Development.

The Benefits of Deep Water Interval Running and Hydrolates Training

The Benefits of Deep Water Interval Running and Hydrolates Training

Deep Water Running Interval Training (DWR-IT) and Hydrolates (Aquatic Pilates) is a superb combination, targeting all the fitness components into one routine. It’s ideal for an amateur runner as well as a professional athlete needing that 1% edge.

DWR-IT is a non-weight bearing form of exercise which mimics the land-based running technique and a land-based training program. Water is a natural weight-training machine that is highly adjustable – the harder you push and pull in the water, the more resistance you create.

A Deep Water Running training program is significant for enhancing performance, functional injury rehabilitation and fitness maintenance running goals. The water acts as a cushion for your weight-bearing joints & prevents further injury.

Exercise Right had the opportunity to speak with Accredited Exercise Physiologist and owner of Capital Hydrotherapy, Kirra Rankin and her colleague Kayla Bonney.

Kirra and Kayla are Exercise Rehabilitation specialist who are highly trained and experienced in water therapy, who also have a strong background in Pilates. The pair share their knowledge in depth as to how Deep Water Running Interval Training and Hydrolates benefits athletic performance.


Kayla Bonney & Kirra Rankin, Accredited Exercise Physiologists at Capital Hydrotherapy. 

Hear from the experts:

What exactly is Hydrolates and how does it work?

Hydrolates at the most basic roots is aquatic Pilates and is exclusive to Capital Hydrotherapy.

The videos below demonstrate three different popular flows:

  • Plant to Tuck
  • The Barrel Roll
  • L-sit to Single Leg

 
The Hydrolates system is a form of movement programming in the water, emphasising the balanced development of the body through core awareness, lumbopelvic stability and postural strengthening. It utilises a combination of Pilates, breathwork and dynamic mobility in water, complimenting the DWR-IT programming.

The programming uses equipment such as – blocks, balls, mini-sticks, resistance gloves, strengthening straps and Hydrolates sticks to improve the resistance, efficiency and awareness of your body in the water.

It is targeting our ‘powerhouse’ muscles; the abdominals, pelvic floor, erector spinae group, hip flexors and gluteals which when stable, allow for safer and more controlled movements of our extremities and reduce the risk of injury.

All Hydrolates exercises and classes are run by experienced and Accredited Exercise Physiologists, with a training in Pilates.

What are the benefits for runners and for injury prevention for athletes?

Hydrolates has a multitude of benefits including enhanced body awareness, lumbo-pelvic strengthening alongside the added benefits of water. A study shows the human body responds to water immersion with changes in the heart, peripheral resistance, and blood flow, as well as alterations in skin, core and muscle temperature.

The changes in blood flow and temperature may influence inflammation, immune function, muscle soreness and perception of fatigue.

A particular article (Fredericson et al, 2005) explored the importance of muscular balance, core stability and injury prevention for middle and long-distance runners. The article explained that ‘a weakness or lack of sufficient coordination in core musculature can lead to less efficient movements, compensatory movement patterns, strain, overuse or injury’. Furthermore, activation of our ‘stabilising and force-producing’ musculature provide feedback about joint position to our brain and help prevent injury.

Why should more athletes/runners participate in this method of cross-training?

Water adds magic to any runners’ cross-training workout. A lot of people look at hydrotherapy and Deep Water Running as being ‘too gentle’ or for ‘older populations’ when the truth is, it is for everyone.

Athletes could benefit from Deep Water Running and Hydrolates as a mode of recovery post-match, transitioning back to running after injury, injury prevention and to enhance performance. Hydrolates & DWR-IT can assist to regain lost strength, conditioning, mobility, balance and motor control.

What are your top tips for someone wanting to get started and what does a sample program look like for a runner?

1. Get started with an Accredited Exercise Professional to assess your movements to establish potential areas of imbalance and/or weakness that can be improved. Mastering the correct DWR technique is essential.

The DWR technique is a suspended movement, therefore may take a little longer to learn the exercise. Once you learn where you centre of gravity is, you will be able to maintain and control your upright correct running technique. Balance and stability are the key (hence the Hydrolates & DWR complement each other).

2. Set your goals for training (short and long term following SMART principles) to adequately prescribe DWR/Hydrolates within your program and around your existing training sessions.

3. At Capital Hydrotherapy we recommend commencing Hydrolates and Deep Water Running sessions minimum twice per week to improve your neural adaptations, improve strength and optimise benefits. Depending on the periodisation phase, and time commitments.

4. To be effective for performance maintenance, Deep Water Running should be done at the same intensity, duration & frequency as the athletes’ normal land-based running program.

Here are some sample sessions of DWR-IT:

Want to take your training to the next level?

 
An Accredited Exercise Physiologist can assist you by guiding you through an individualized, safe and evidence-based exercise program to “bulletproof” your workouts. Get in touch with your local exercise expert today by clicking here.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started. 

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We have partnered with Nike Australia Pty Ltd for this article series.

The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

How to Train for an Ultra Marathon

How to Train for an Ultra Marathon

Running a marathon is a huge accomplishment in itself, and taking the step up to ultra-running is a decision not to be taken lightly.

An ultra marathon is any distance over a marathon (42.2km), and unsurprisingly, they can take a huge toll on your body. Whether it is the Jordan Ultra (360km) or the Badwater Ultra (135 km through the hottest place on earth – your shoes literally melt), your body is going to go through hell to finish. That hell will take a lot to conquer… but if you train your body to cope with its demands, the joy and reward of completing an ultra will never be forgotten!

HOW TO TRAIN FOR AN ULTRA MARATHON:

 
Just like marathon training, there’s going to be a big emphasis on well-structured training (both in the gym and on the road). Nutrition and planned recovery periods in macro and micro-cycle phases are also incredibly important.

Training for ultra-running requires a high volume of training, so planning is vital to ensure you can fit it all in alongside other life commitments such as family, friends, and work. We highly recommended that you seek the advice of an experienced Performance Coach before you just head out and pound the pavement aimlessly.

Listen to an expert:

 
Exercise Right was fortunate enough to speak with David Smith, an Accredited Exercise Scientist and the Co-founder and Head Performance Coach at Absolute Health & Performance.

David has 15+ years’ experience both in Australia and internationally in professional sports, multidisciplinary sports medicine centres and fitness centres.

David addresses a structured strength program can help address and imbalances and technique fault which can be quickly exposed.

STRENGTH AND BODY BALANCE:

 
Slight imbalances in your running technique, strength, flexibility and mobility will quickly be exposed when you increase training volume. A structured strength training program can address such issues, and will help to ensure you remain as fit and healthy as possible throughout your training and on race day. Stronger muscles, joints and connective tissue will allow you to safely perform and cope with the required volume for ultra-running training.

As important as it is to remain injury free, we all want to put in a good performance too. One study showed that when approximately one-third of the endurance training was replaced by resistance training, there was a significant improvement (8.1%) in running economy. Strength training won’t just save you some time, as the volume of running required will be far lower (vital to those who are not full time athletes), it’ll make you faster. On race day, it’ll save you energy, leaving you more in the tank for the last few miles.

HOW MUCH STRENGTH TRAINING IS ENOUGH?

When you train for an ultra marathon, your strength training should not negatively affect your run training. Be careful not use excessive volume of high reps and sets. You train for endurance on the road, not in the gym. Again, seek advice from a professional in this space.

Once you build a stable strength base and lifting experience, your reps per set should be no more tan 6-8 (preferably lower if you have good lifting experience). Ideal strength and power development for a runner, or any athlete for that matter, is training in range 1-6 reps per set, with a focus on intent to move with speed. Working in high volume sets and reps will only lead to excessive fatigue, affecting your ability to perform your goal task of running.

As a general guide, start with 3 to 4 sets of a squat/deadlift (lower body compound) pattern. Then move onto an upper body push pattern and upper body pull pattern exercise. Next, supplement this with some single leg hip control and core stability exercises, and you’ll be heading in the right direction.

It is important that the strength program is specific to you following a pre-screening, the above is just an example. Ensuring your program focuses only on the necessary movements required for your sport, and your individual needs, will save you a lot of time and energy.

DON’T NEGLECT YOUR UPPER BODY!

But why the upper-body work you ask? I know you’re a runner, but don’t forget that arm drive is vital! Upper body strength and posture will dramatically affect how efficient you are running. Just try running with your arms held to your side and see what happens!

An example, very basic, generic strength session is below. It should ideally be performed 1-2x per week, with an additional session per week focusing on hip and core stability and balance. Remember, the key to any successful program is pre-screening by an expert.

SAMPLE STRENGTH SESSION:

Warm up: Individually focused hip/glute stability work and dynamic movements for movement preparation. Include things like single leg balance work (such as hop and holds).

ultrarunning program

Cool down: Individually focused stretching/mobility program

RUNNING MILEAGE:

 
When you train for an ultra marathon, the running side of training is the most important (obviously!). Everything you do should work with this, not inhibit it. When training for an ultra-run, the weekly training schedule won’t vary hugely from a marathon training schedule… You still need your speed work, interval and tempo sessions. The only big change comes from including one slightly longer run mid-week, and of course that ever-increasing long run on the weekend.

It’s vital that you build up the time on your feet. Longer runs (>4 hrs) can be broken up with walking breaks spaced throughout when you require them. Learning to walk and then start to run again is key to success in ultra-marathons.

Being able to run for such a long time is a rare feat for humans, and spending time walking and recovering between run sections is far more achievable. Don’t think this will be bad for your overall performance! It’s common to see the athlete trudging along trying to run the whole race through stubbornness, refusing to walk and recover, then ending up being slower overall than athletes who intersperse the run with periods of walking. This is due to the poor running economy which occurs at such slow shuffling paces.

RECOVERY – SHORT AND LONG TERM:

 
It’s all well and good to have the perfect training plan to follow, but if you’re not recovering, then all your training will be in vain. Your body will improve when it’s rested, not when it’s constantly in a state of overreaching. Number one for recovery is sleep. If you don’t get 9 hours of sleep per night, then you’re already behind. 8 hours of sleep is for people not running 70-100 miles plus per week!

The macro planning for recovery is most important, and that is the scheduled rest through smart periodisation of your program. Ensuring lower load weeks, tapered weeks, and easier days throughout, will help you to cope with the training load and improve performance.

Gradually increasing volumes over 3 weeks, followed by a recovery week of lower volume, is a good place to start. It’s important to remember that individual needs vary greatly… Don’t forget to ask as expert about what will work for YOU.

The micro side of the recovery is what you do after each session. This includes things like ice baths, contrast baths, massage, nutrition, and stretching. These will aid in individual session recovery, ensuring you are ready to go for your next run.

GETTING MORE ADVICE:

 
Want to train for an ultra marathon? ASK FOR HELP! Find an expert who can give you an individualised training program based on your goals and current training volume. To find an expert near you, click here.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started. 

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Written By David Smith. David is an Accredited Exercise Scientist and the Co-founder and Head Performance Coach at Absolute Health & Performance. He has 15+ years’ experience both in Australia and internationally in professional sports, multidisciplinary sports medicine centres and fitness centres.

We have partnered with Nike Australia Pty Ltd for this article series.

The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

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