Peak Endurance

I don't really have a big why. And I've represented Australia three times, won Six Foot Track, run three Barkleys. So, either I've been doing it wrong the whole time, or the 'find your why' advice is oversold. The real question of the episode: is a why necessary, or just sometimes useful.

We live in a world where our watches tell us how we slept, how recovered we are, how hard we should train and even how stressed we are. While technology can be incredibly useful, many runners have become so dependent on it that they no longer trust what their own body is telling them.

In this episode, Isobel and Ron discuss why learning to run by feel is one of the most valuable skills you can develop, especially if you want to become a stronger trail and ultra runner. They talk about why pace and heart rate are often poor guides on technical trails, how perceived effort becomes your most reliable tool on race day, and practical ways to start reconnecting with your body's signals.

If you have ever cancelled a session because your watch said you were "unrecovered" despite feeling great, or pushed through exhaustion because the numbers looked good, this episode is for you.

Isobel and Ron talk about what Isobel is doing for her training for Tor Des Geants. They discuss the daily and weekly work required and the fact that big races take a lot out of you.

Isobel's daughter Elizabeth comes on to discuss her hike of the Camino Trail. This is a very runnable trail and a popular destination for multi day running. Hear how you could easily organise this adventure for yourself!

Most runners train hard and eat like an afterthought. In this episode, Isobel and Ron break down the nutrition fundamentals that directly support your training: not the fads, not the noise, just what the research actually says and what she's learned from years of racing and coaching at the sharp end of the sport.

They cover the biggest mistake runners make with food (hint: it's not eating too much), why carbohydrates are not the enemy, how much protein you actually need as an endurance athlete, and why your gut health might be the thing standing between you and your next finish line.

Ron also weighs in, because someone has to represent the people who just eat whatever and hope for the best.

In this episode:

• RED-S — the underfuelling syndrome that's wrecking performance for more runners than you think
• The carbohydrate conversation (and why low-carb isn't the answer for most of you)
• Protein targets for endurance athletes, the numbers will probably surprise you
• Timing your nutrition around training — what actually matters
• Gut health, GI distress, and why race day is not the time to experiment

This is training nutrition: day-to-day eating that builds a body that can handle the work. Race-day fuelling is a separate episode entirely.

If this episode makes you realise your nutrition needs a proper look, start with booking a call at peakendurancecoaching.com.au

Peak Endurance Coaching is based in Melbourne, Australia. Isobel Tait is a Level 3 Sports Nutritionist, UESCA certified ultra running and endurance nutrition coach, and three-time Australian representative at the World Long Distance Mountain Running Championships, as well as competing at The Barkley Marathons three times.

Winter doesn't care about your goals. It's cold, it's dark,and your bed is warm. So, what separates the runners who come out the other side fitter, sharper, and ready; from the ones who spend September wondering wheretheir fitness went?

Isobel and Ron get into the real mechanics of stayingconsistent when conditions are against you. Habits, habit stacking, identity, and why keeping promises to yourself in winter is the most important training you'll do all year.

This isn't a motivation pep talk. It's a conversation aboutwho you're becoming when no one's watching.

Most runners use the same race strategy for every distance.

That’s why they blow up in marathons, fall apart in ultras, or leave speed on the table in shorter races.

In this episode, Ron and Isobel break down how race strategy changes from the half marathon all the way to the 100 miler.

They cover:

Pacing mistakes runners make at every distance

Fueling differences from road races to ultras

Why the marathon to the miler it's really an eating competition

The mental shift required for 50Ks and beyond

What actually matters in a 100K and 100 miler

The biggest mistakes ultra runners make early

How different race distances expose different weaknesses

This is not just about running fitness.

It’s about strategy, patience, emotional control, and knowing what the race actually demands from you.

Whether you’re training for your first half marathon or your next miler, this episode will change how you approach race day.

Hiring a running coach should make your life easier.
It should fast-track your progress, keep you consistent, and get you better results.

But the reality is… most runners either don’t hire one whenthey should or they hire the wrong one and waste months, sometimes years.

So today Ron and I are going to walk you through exactly what you need to look for in a coach so you actually get results from it.

Racing is one thing. Crewing is another game entirely.

In this episode, we unpack the reality of the Buffalo Stampede. What it felt like out there, what went right, what didn’t, and what you only learn when you’re deep in it.

Then we shift gears into the NZ 6 Day race. Not as athletes this time, but as crew. And honestly, it gives you a completely different perspective on suffering, pacing, and what it actually takes to keep moving for days.

Two completely different experiences. Same sport. Big lessons.

If you think you understand ultras, this one might change your mind.

Most runners waste time on the wrong cross training.

They do workouts that feel hard

They do sessions that look impressive

They do what everyone else at the gym is doing

But very little of it actually makes you a better runner.

So in this episode we ranked different types of cross training out of 10 based on how useful they actually are for runners.

Strength training

Cycling

Swimming

Stairmaster

Yoga

Elliptical

Rucking

Gym work

And a few controversial ones

Some of them help a lot

Some of them help a bit

Some of them are almost useless

If you want to know what is actually worth your time, listen to this one.

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 races

If 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 endurance

Why long climbs and descents break runners before fitness does

How and why to train uphill running, steep hiking, and transitions

When weighted uphill sessions make sense and how to use them properly

The role of short hill sprints in mountain durability

What strength work actually supports mountain racing

How to train for mountains when you don’t live near mountains

This 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 isobel@peakendurancecoaching.com.au

Train 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 nothing

Why even two weeks off has a negligible impact on aerobicfitness

The ideal post-race reset structure

One full week off with easy walksonly

A phase of unstructured crosstraining

Two weeks of unstructured,pressure-free running

Why two weeks without running can make you feel clunky andwhat’s actually happening neurologically

How quickly neuromuscular sharpness returns once you startrunning again

Why rushing back after races leads to fatigue, injury, andburnout

The overlooked mental health benefits of stepping away afterbig goals

If 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.

Join Isobel and Ron as they delve into the essential tips and strategies for heat acclimatisation, a crucial aspect for runners and athletes facing challenging climates. Discover how to safely adapt to high temperatures, the physiological changes involved, and practical advice to enhance performance while minimizing risks. Whether you're training for a hot race or just looking to improve your endurance, this episode offers valuable insights to help you thrive in the heat.

Most runners swear running is their therapy. I get it. Ron gets it. We’ve both been there; using the miles to outrun the hard stuff instead of actually dealing with it. But in this episode we break down why that mindset quietly wrecks your running, your mood, and your progress. We get into the real reasons running can’t be your emotional safety net: You can't make good decisions when you’re fatigued. You attach your mental health to a sport that can be taken away with one niggle. You start using running as a distraction instead of a solution. And worst of all, you begin associating the thing you love with feeling awful.

This one is honest, confronting, and probably the wake-up call some runners need.

If you want to run stronger, last longer, and enjoy the sport without leaning on it to fix everything… listen in.

Clear, practical takeaways inside. No fluff. No sugarcoating.

Most runners think they know how to recover… until theyrealise their “rest days” aren’t actually restful, their legs always feel heavy, and they’re permanently training through fatigue.

In this episode, Isobel and Ron break down the REALdifference between active recovery and passive recovery — and exactly when each one helps or hurts your performance.

You’ll learn:
• Why active recovery is brilliant in some situations and terrible in others
• The biggest signs you’re under-recovering (even if you’re training “smart”)
• How complete rest can sometimes be the key to your next breakthrough
• The coaching mistakes runners make when choosing recovery strategies
• How to know when your body needs movement versus genuine downtime
• The recovery approach we use with ultra runners who want long-term durability
• Why fear of rest is ruining more athletes than overtraining

If you want to feel fresher, run stronger, and stopsabotaging your training with the wrong type of recovery, this episode will give you the clear, practical answers you’ve been missing.

Are you a trail runner who avoids the road like it’s the plague?In this episode, Ron and I break down one of the biggest mistakes we see in trail and ultra runners: relying on trails alone to build fitness.We get into:

• Why road running builds the engine trail runners desperately need

• The fitness gaps created by “trail-only” training

• How roads make pacing, speed, and long-run efficiency dramatically better

• Why even elite trail runners spend a big chunk of time on pavement

• The ideal balance of road vs trail for peak performance

If you want to climb stronger, descend smoother, race faster, and stop feeling “stuck,” this episode gives you the honest truth.

Listen in and learn why the best trail performance isn’t built on trails alone.

Most runners obsess over VO₂ max. Watches flash it. Apps brag about it. Athletes compare numbers like trophies.

But here’s the truth: if VO₂ max decided races, we wouldn’t need start lines. We’d just hand medals to lab results.

In this episode, Ron and I break down the real difference between VO₂ max and lactate threshold — and reveal why neither metric tells the full story for trail and ultra runners.

You’ll learn:🏁 VO₂ Max — Your Engine Size

What it really means, how much you can influence it, and why it’s not the best predictor of ultra performance.⚡ Lactate Threshold — Your Sustainable Speed

Where the real racing happens, and why improving this matters more than chasing a bigger number on your Garmin.🪨 The Ultra Limiter No One Talks About: Muscular Endurance

The silent killer of 100 milers — and why blown quads, poor fueling, and mental fatigue end more races than oxygen capacity ever will.

If you want help building true ultra strength — beyond the lab metrics — that’s exactly what we coach inside the Ultra Performance Method.

A lot of runners think that hiring a coach means guaranteedresults. Or that once you’ve trained enough, ultras somehow get easier. In this episode, Isobel and Ron break down why both of those ideas are myths.

We talk about:

- why coaching is guidance and accountability - not a magic shortcut.

- the truth about training: it never makes ultras easy, but it makes you stronger at handling the ahrd.

If you’ve ever wondered why ultras still feel brutal nomatter how fit you are, or if you’ve questioned whether a coach can “guarantee”your success, this episode will set the record straight.

👉 Tune in to learn whychasing “easy” is the wrong goal—and why embracing the challenge is where themagic happens.

Ron and I break down what it actually takes to build true endurance over months and years—not just survive a big weekend. We unpack the physiology of aerobic capacity (why an easy-paced base is your performance superpower), how to apply progressive overload without tipping into fatigue, and the mindset tools that turn consistency into confidence on race day. You’ll learn how to build the base, add stress slowly, and let patience compound.

If you want a plan you can trust, check out Peak Endurance Coaching and sign up for my free workshop!

Are you forcing your runs even when your body is screaming at you? That’s a fast track to overtraining and injury. In this episode, we break down:

How to recognise the signs your body needs rest

When it’s okay to swap, shorten, or walk your run

The difference between productive discomfort and damaging fatigue

Why adjusting your training is not “quitting”—it’s the smartest move you can make

Listen in and discover how listening to your body can actually make you a stronger, healthier, and faster runner.

Ever had a week where every run feels like a slog and you start wondering if you’ve lost all your fitness? You’re not alone—and it’s probably not your fitness that’s the problem. It’s your recovery.

In this episode of the Peak Endurance Podcast, Ron and I break down:

Why “feeling flat” doesn’t automatically mean you’re unfit

The key signs you’re dealing with fatigue, not a loss of fitness

How to tell when you should push through and when you should back off

Practical recovery strategies to get your energy and performance back

If you’ve been training hard but can’t seem to find your spark, this episode will help you reset, recover, and return stronger than ever.

🎧 Listen in, learn how to work with your body, and stop beating yourself up over a bad run.

Think your best running days are behind you?

Think again. In this episode, Ron and I dive deep into what it really takes to thrive—not just survive—as an ultrarunner over 50.We explore the key physiological shifts that come with age, including hormonal changes and slower recovery, and explain how smart training, targeted strength work, and a more thoughtful approach to rest can keep you performing at a high level for years to come.

We share powerful insights from both coaching and personal experience, and we unpack:

Why running less can sometimes lead to more progress after 50

How to adjust training loads for long-term consistency

The real reasons you feel flat—and how to fix it

Simple recovery strategies that actually work

Whether you're an experienced ultrarunner or just starting your endurance journey later in life, this episode will leave you informed, inspired, and ready to hit the trails with purpose.

Join Isobel and Ron as they dive deep into Isobel's recent experience at the Ultra Adelaide 100 Miler. In this candid and inspiring conversation, Isobel shares her journey through the grueling race, while Ron offers insights from his perspective as Isobel's dedicated crew.

🏃‍♂️ Highlights:

The highs: Moments of triumph and unexpected joys

The lows: Battling fatigue, doubt, and physical challenges

Crucial lessons learned from this epic adventure

The unique challenges and rewards of ultra running in your 50s

Ron's perspective: What it's like to crew for a 100-mile race

Whether you're an experienced ultra runner, a curious beginner, or simply intrigued by endurance sports, this episode offers valuable insights and motivation. Discover how age is just a number when it comes to pushing your limits and achieving extraordinary goals.

Don't miss this honest, humorous, and heartfelt discussion about what it really takes to conquer 100 miles on foot. Like, subscribe, and share to join our community of passionate runners and adventurers!

In this episode of the Peak Endurance Podcast, we’re back from our UK adventure and catching you up on all the running, travel, and turbulence (hello, jet lag!). We share insights from our runs abroad, the struggle of returning to routine, and the powerful reminder of just how crucial sleep is for performance and recovery. Plus, after rotating back into new running shoes, we felt the difference—big time. It’s your friendly nudge to check your shoes and keep your feet (and joints) happy. Tune in for stories, laughs, and real-world reminders to support your strongest running self.

Ron and I chat about our UK adventures so far...and some of the interesting town names here in England :)

In this episode of the Peak Endurance Coaching Podcast, we bring you updates from our whirlwind trip to Scotland and dive deep into the raw and honest recount of the Isle of Skye Ultra — where Isobel faced brutal conditions and made the tough call to DNF. 🌧️🌪️ With driving rain, gale-force winds, and zero visibility, it was a true test of grit and respect for the mountains.

Ron and Isobel unpack what it means to respect a race, how to stay grounded in your ‘why’, and why training in all conditions is essential — not just physically, but mentally too. Whether you're an ultra runner or just love the stories behind the miles, this one’s a powerful listen.

Don’t forget to subscribe, rate, and share with a running mate who needs a dose of real talk and resilience!

In this episode, Izzy and Ron tackle a common but costly mistake many athletes make—racing their training. If you've ever pushed a session too hard to chase a Strava segment or beat your last effort, this one’s for you. We unpack the risks of turning workouts into unofficial races, from increased injury risk to arriving at race day already cooked. Learn how to train with purpose, keep your ego in check, and arrive at your start line fresh, fit, and ready to fire.

Aaron Crook is no stranger to extreme endurance, but his recent victory at the 6633 Arctic Ultra — a 620km foot race through brutal Arctic terrain — took his limits to an entirely new level.

In this episode, Isobel and Ron dive deep into Aaron’s preparation, mindset, nutrition, and the brutal realities of racing in temperatures that can drop below -30°C.He shares the highs, the hallucinations, the problem-solving, and the personal transformation that happened mile by frozen mile. Whether you're training for your first 50k or chasing your own wild ultra dreams, this conversation will light a fire in you.

Today, Ron and I give our updates then discuss the importance of training suffering. If you don't ever suffer in your training, when you start to suffer in a race it will be a big shock!

Ron and I give our running life updates, then we discuss using motivation vs discipline for running. Enjoy!