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Costal classic 30k Trail Run

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My first proper trail run

Since covid lockdown had changed events to uncertainty, I was last to make it to coastal classic 30k run under the waiting list. December in Sydney is a superb climate for running, and a beautiful part of it was on race day on 4th December 2021. It was rainy and cool, which boosted energy for runners, but on the other hand, it made the trail very slippery. I can’t believe the first runner reaching the finish line made it at 2hr 17min.

So what was track looks like?

This trail was held at Royal National Park, from Otford station to the Bundeena RSL club, full of beautiful sceneries.


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This was an important topic for runners when I started my run; suffered injuries for a year as Shin Splints, Calf Strain, Plantar Fasciitis, Runners Knee, Patellofemoral Pain Syndrome and Low Back Pain, which was due to improper running technique, as most believe running is something anyone can do by instinct without any background. Still, the truth is anyone can run, but to be an effective and smooth runner with fewer or no injuries, one needs to understand run techniques.


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The heart of the runner is a superior and more efficient organ. – Cardiologist Dr. J. Wolffee, MD

The theory revolves around the lung-heart system and leg muscles based on training effects and the study of body adaptation to be fitter every day.

four people walking on gray path surrounded by tall trees


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Let’s start from the very beginning. A male (or female) approaches me for training. It could be you. (If I use he/her in the following posts in this thread, please note that either of them applies equally well to both sexes. What I am saying works for males and females.)


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The smooth and comfortable run needs a controlled heart rate. Heart rate was one thing that took a while to understand and adapt in my run; when my colleague Praveen recommended doing a run based on heart rate in my early running carrier, it sounded of less interest until I really experienced it. As running under the required heart rate keeps an athlete more motivated with fewer fatigues. To understand heart rate (BPM) is our body battery, the more controlled it performs.


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There is a lot to share in running science, but sharing a few essential tips covers breathing techniques, posture, pre-workouts, and running shoes.

Well, to comprise, it’s a formula to be understood and achieved;



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The question arises for most;

– How to burn more calories

– How to build PR (personal records)

– How to build better endurance power, etc.

And the basic facts revolve around oxygen and glycogen, which supports the whole running game.

This article shows a brief understanding of oxygen, essential fuel, and see how it works.


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When I started running, it was all about running at full potential every day, which I thought in days I may improve my run, but I was wrong as this approach of run-training didn’t help me improve my running ability. In fact, it made my training more stressed and painful. So the question arises, what is the best way to understand run capacity through feel?


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When a runner hits the ground with a longer stride even at a slower speed, in the human body, force is transferred from foot to the end of the spline, causing the run to slow down when heal strikes the ground. It may cause damages to tendons, ligaments, ankle joints, knees joints, hips joints, and lower back in a few distances.

The best method is to run with higher cadence because it allows foot landing to be under body centerline. The whole body acts as a shock observer and takes all impact force which results in easy motion as forward motion is easy. After all, there is no resisting force as over striding creates more impact force.


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What a year for athletes with no runs, feels like life had stopped for some and for others it gave time to set new personal records on the back end.

NAB RUNWEST was the only event I was able to participate in the year 2021. This course is interesting as it winds through Western Sydney Zoo with spectacular views, was not able to stand for photos.


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I wouldn’t be a runner if there were no events; understanding it all starts from a fitness point of view, but definitely, events build a few into passionate athletes. So events are essential to participating, which boosts self-motivation and sets targets for sportspeople to grow. Saying my running carrier started from 4th May 2019 SYDNEY 10 event hosted at Olympic Park Sydney, which motivated me to run my first 10k without any training. Before, I used to run 1-2k max on a treadmill. Noted performance is not just derived by motivation but through discipline (effort X consistency = success), so adding a training plan is the best bet for all athletes. Even getting a running coach will strike the process and make it more productive.


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Higher intensity training will improve the VO2 max of the individual. Without getting too complicated, this means that the body will improve its capacity to carry and distribute oxygen to the muscles. You will appreciate this when running or power walking the hills during the SC100.

The tempo workouts are designed to improve the running economy. This allows the individual to become comfortable at running at a pace that is slightly faster than their SCC race pace. If the 5.00 min/km pace feels good during a tempo run, then the 5.30 min/km pace of your easy run will feel great!! Let alone your SC100 race pace!