Mark Ellison is a long-distance running enthusiast with a background in endurance training, trail running, and self-coached marathon and ultra preparation.
Endurance athletes are often rewarded for pushing themselves further. More kilometres, more sessions, more discipline. Training culture reinforces the idea that improvement is earned through effort alone, measured by time on feet and accumulated fatigue. Yet adaptation, the process that actually makes an athlete stronger, fitter, and more resilient, does
Long-distance races are rarely decided at the start line. They are shaped gradually, kilometre by kilometre, until the final third reveals what remains. This is the point where physical fatigue is unavoidable, nutrition is working quietly in the background, and pacing decisions have already been made. What determines the outcome
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Why Most Pacing Mistakes Happen Early In endurance racing, most mistakes are made long before they are felt. The early kilometres of a race are deceptively easy, buoyed by adrenaline, fresh legs, and the energy of the field. For first-time marathoners and ultra runners, especially, this early comfort can be
Why Nutrition Becomes the Weak Point on Race Day Endurance sports often persuade athletes that fitness alone is sufficient. If the training is completed, the long runs logged, and the pacing plan set, then the result should follow. Yet for many runners tackling their first marathon, ultra, or long trail
Running your first five kilometres is a milestone for many runners. It’s often the point where running stops feeling like something you’re experimenting with and starts feeling like something you actually do. A 5km run is long enough to require fitness, focus, and pacing, yet short enough to
One of the most common questions new runners ask is how slow they should run. It’s also one of the most misunderstood parts of starting. Many beginners assume that if they aren’t breathing hard or moving quickly, they aren’t improving. In reality, running too fast is one
Starting running when you feel unfit can be confronting. Many people want to run but hesitate because they’re worried about being slow, getting injured, or feeling out of place among “real runners.” Often, they’ve tried before, pushed too hard too early, and quietly stopped when it became uncomfortable
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Time on feet is one of the most misunderstood concepts in distance running. From a coaching and exercise science perspective, this article explains what it really means, where it came from, and how to apply it effectively in training.
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Training for a 50km ultramarathon isn’t about being fast - it’s about being durable. If you can consistently run, manage fatigue, and fuel properly, a 50km ultra is achievable for far more runners than most people realise. This guide breaks down how to train without overcomplicating things. What