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Running for everyone is different.

We all run for different reason, we all have different drives and why we run is different. For an individual sport is don't feel like that with this group. Culture, community. We run together even when we run alone amongst the social connections, we train, drink coffee, fall and laugh at each other. Picking each other up and lifting one another. You may not believe in your own abilities at times. But others in the group do. You would be the first to lift someone else up. So do it for yourself. Believe in you as you believe in others.

  • Intro Song - Imposter Syndrome - Lime Cordiale

  • Welcome to Beve with Benn Episode 48

  • Beer of choice?  Slow Lane Brewery - Supersaturated Hazy IPA 6.7% - Botany NSW 

  • What happened last week and what's up this week


  • Training Talks

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Upcoming Races - Shotover / Six Foot Track

  • Running Experiences (Six Foot Track Sessions 18/2

  • Socials - 3 Day Bender in the Blue Mountains

  • Coaches Corner - Imposter Syndrome

  • Athletes Questions - Avoiding Injuries  

  • QF’s with Benn - Sharon Tonks

  • Outro Song -  Atmosphere - Fisher


  • Craig Sandy

  • Josh Hancock


  • Last week's training sessions (Strava)

  • Strava Leaderboard

  • Training Peaks - SNL Group 


  • Next week's Sessions

  • Refer Training Peaks

  • Sunday Long Run - Sugarloaf Laps 



  • 17-18/2 Tarawera Ultra Marathon

  • 17/2 Shotover

  • 24/2 Snowy Mountains Ultra

  • 3/3 Runfest Port Macquarie

  • 9/3 Six Foot Track

  • 15/3 Australia Alpine Ascent

  • 22-24/3 SNL Blue Mountains Bender

  • 22-24/3 Buffalo Stampede

  • 23/3 Noosa Ultra Trail

  • 6/4 Jabulani Challenge

  • 7/4 Canberra Marathon

  • 7/4 Mt Solitary Ultra

  • 7/4 Hill 2 Harbour

  • 21/4 Newy Marathon

  • 16-18/5 UltraTrail Australia


  • Six Foot Track Training 2 - 18/02 Feb (15-30k Options) Megalong Valley Rd - Jenolan Caves Rd

  • Blue Mountains - 22nd March 2024 !!! (8 weeks from event)



  • Blue Mountains Run - 18th Feb - Six foot Track

  • Next Sunday Runs - Sugarloaf Loop

COACHES CORNER - Imposter Syndrome

Imposter syndrome is a common phenomenon where individuals doubt their accomplishments and have a persistent fear of being exposed as a fraud, despite evidence of their competence. If you're dealing with imposter syndrome, consider the following strategies:

  • Acknowledge and Understand:

  • Recognize that imposter syndrome is a common experience and that many successful people have faced similar feelings.

  • Understand that your feelings do not necessarily reflect reality.

  • Talk About It:

  • Share your feelings with trusted friends, family, or colleagues. They may offer support, perspective, and reassurance.

  • Realize that many people have experienced imposter syndrome, and discussing it openly can help break the stigma.

  • Recognize Achievements:

  • Keep a record of your accomplishments, skills, and positive feedback.

  • Reflect on your achievements and acknowledge the hard work that went into them.

  • Set Realistic Expectations:

  • Understand that perfection is unattainable. Set realistic goals and expectations for yourself.

  • Embrace the idea that making mistakes and learning from them is a natural part of growth.

  • Challenge Negative Thoughts:

  • Identify and challenge negative thoughts when they arise.

  • Replace self-doubt with positive affirmations and remind yourself of your achievements and capabilities.

  • Seek Feedback:

  • Request constructive feedback from mentors, colleagues, or supervisors.

  • Use feedback as an opportunity to learn and grow, rather than as evidence of incompetence.

  • Develop Self-Compassion:

  • Treat yourself with the same kindness and understanding that you would offer to a friend facing similar feelings.

  • Embrace self-compassion by acknowledging that everyone makes mistakes and faces challenges.

  • Celebrate Successes:

  • Celebrate your achievements, no matter how small.

  • Take time to appreciate your hard work and the positive impact it has had on your life and others.

  • Focus on Learning:

  • Shift your mindset from seeking perfection to valuing continuous learning and improvement.

  • Embrace challenges as opportunities to acquire new skills and knowledge.

  • Professional Help:

  • Consider seeking support from a therapist or counselor who can help you explore and address underlying issues contributing to imposter syndrome.

  • Recognize Common Triggers:

  • Identify situations or environments that trigger imposter feelings. Knowing your triggers can help you better navigate and manage these situations.

  • Mindfulness and Meditation:

  • Practice mindfulness and meditation to help manage stress and increase self-awareness.

  • Mindfulness techniques can aid in staying present and focused on the task at hand.

Remember that overcoming imposter syndrome is an ongoing process, and it's okay to seek support. Developing a positive mindset and self-awareness can contribute to building confidence and mitigating the impact of imposter feelings.


Preventing running injuries involves a combination of proper training, good form, appropriate gear, and attention to your body's signals. Here are some tips to help you avoid running injuries:

  • Start Slowly and Progress Gradually:

  • Don't push yourself too hard, especially if you're a beginner or returning after a break.

  • Gradually increase your mileage or intensity to allow your body to adapt.

  • Proper Warm-up and Cool-down:

  • Warm up with dynamic stretches and light jogging before starting your run.

  • Cool down with static stretches and walking to help your muscles relax.

  • Strength Training:

  • Include strength training in your routine to build muscle stability and support.

  • Focus on core, hips, and leg muscles to improve your running form.

  • Cross-Train:

  • Incorporate other forms of exercise like swimming, cycling, or strength training to avoid overuse injuries.

  • Listen to Your Body:

  • Pay attention to any pain or discomfort. If you feel pain, especially sharp or persistent pain, stop and rest.

  • Don't ignore signals from your body, and modify your training accordingly.

  • Proper Footwear:

  • Invest in good-quality running shoes that suit your foot type and running style.

  • Replace your shoes regularly to maintain proper support and cushioning.

  • Appropriate Running Surface:

  • Mix up your running surfaces to reduce the impact on specific muscles and joints.

  • Avoid running on uneven or hard surfaces for extended periods.

  • Proper Running Form:

  • Work on maintaining good running posture and form to reduce stress on joints.

  • Consider getting a professional gait analysis to identify any issues with your running mechanics.

  • Rest and Recovery:

  • Allow time for adequate rest and recovery between intense workouts.

  • Consider incorporating rest days into your weekly training schedule.

  • Hydration and Nutrition:

  • Stay well-hydrated, especially during long runs.

  • Maintain a balanced diet to support your energy needs and muscle recovery.

  • Regular Stretching and Flexibility Exercises:

  • Include stretching and flexibility exercises to improve your range of motion and reduce the risk of muscle imbalances.

  • Cross-Training:

  • Include cross-training activities to provide variety and reduce the impact on specific muscle groups.

  • Consult a Professional:

  • If you experience persistent pain or have concerns about your training, consult a healthcare professional or a sports medicine specialist.

Remember, every runner is different, and what works for one person may not work for another. It's essential to tailor these tips to your individual needs and listen to your body to enjoy a safe and injury-free running experience.

QF’s WITH BENN (quick facts) Sharon Tonks

Favourite race: Tarawera 22

Favourite distance: 10k is my comfort zone.

Race I want to do: Not sure. Being fairly new to trails. 

Best learning tip: Placing entire foot on stairs when climbing. Small steps coming down steep hills.

Favourite shoes: Hoka speedgoat for trail and Brooks GTS 22 for road. 

Favourite session:  I’m learning to enjoy the trail session.

Holiday Destination you want to travel to? Traveling to Croatia for 9 nights and Budapest for 3 nights then a river cruise to Bucharest in May this year.

Fun Fact / Something about you? I want to be doing parkrun when I turn 80.

Thanks for joining me @ Beve with Benn. Stay tuned for updates. Post your questions and updates on racing

Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline


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