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Spring has arrived, and Brisbane has a habit of reminding us fairly quickly that summer is not far away. We have spoken before about running safely in the heat, but there is another lesson worth revisiting as temperatures and humidity start to climb. Your summer pace is not necessarily your fitness. Running at the same pace requires more effort as conditions become hotter and more humid. Your heart is not only supplying the working muscles, it is also helping move blood towar

Runners are generally pretty good at doing the work. We are often less good at recognising that recovery is part of that work. It is easy to think that improvement comes from squeezing another run into the week, adding a few kilometres, or pushing through tired legs. Training, however, is only the stimulus. The adaptation happens afterwards, when your body has the opportunity to recover. That does not mean you need to spend your rest days lying on the couch. It means paying a

One of the great things about being part of running in Brisbane at the moment is that there is always another event on the calendar. Parkruns, club races, fun runs and major events give us plenty of opportunities to pin on a race bib. The temptation is to race every one of them. While there is nothing wrong with enjoying the competitive side of running, every race comes with a recovery cost. If every weekend becomes an all-out effort, it becomes difficult to train consistentl

As the season builds, this is a simple concept that can make a real difference to how you train and race. Pace is a tool. Effort is the truth. Your watch gives you useful information, but it does not tell the full story. Conditions, terrain, fatigue, and even how your week has gone all influence what that pace actually means. There are times when pace is reliable. Flat courses with minimal wind Consistent conditions When you are well rested In these situations, pace can guide

The long run is one of the most important sessions in your week, but only if you get it right. Too often, it drifts into one of two extremes: a slow “tick the box” shuffle with no real purpose, or a hard effort that leaves you flat for the next few days. Neither moves you forward the way you think it does. At its core, the long run is about building your engine. It develops aerobic endurance, strengthens your body to handle volume, and improves how efficiently you use fuel. I

As we head into the road season, there is one principle that consistently separates a solid run from a great one. Run the pace you are trained for, not the pace you feel on the day. Cooler conditions, race atmosphere, and a good warm up can make the early stages feel deceptively easy. That is exactly why so many runners go out too hard and pay for it later. Your fitness sets your pace. If you have not trained at it consistently, race day is not where you suddenly discover it.