COACH’S CORNER - How To Get Your One Percenters Right by Mario Buchs

February 29, 2024

straight from trt running's mario buchs, learn all about the little one percenters to help you stay consistent

I soon realised with being injured a lot and as I age, that looking after the little things and being consistent will pay dividends in the long run. So, what exactly are these little things, or what we call the One Percenters?

Stick to Your Plan and Trust the Process/Coach

At this point in time, it can be easy to skip that long run, or cut a session short because you are not feeling it today. You most likely have a plan to help get you to where you need to be for your big race.

Each session will be building on the last, so it’s important to keep your training consistent.

Have a rest when you need to, but make sure it is for the right reasons and cross off each of those training sessions when you complete them. Keep the streak going and you won’t want to miss a session.

Staying Hydrated

Especially in summer months, it allows the body to keep energy levels up so you can recover better and perform for longer. Although it’s less important for a shorter race, research suggests that being only 25% dehydrated could lead to a 3% performance loss. Not much in the scheme of things but could be the difference between beating your PB or not.

I go by a daily intake of 1liter of fluids per 25kg of bodyweight plus whatever I lose through exercise. PLUS I add sodium to much of my daily hydration. At the end of the day water alone is not a great lubricant for our joints and ligaments.

Core Body Workout

We all know we should be doing these workouts. As coaches we can help with an array of core work exercises. Most of the time these workouts can be completed in twenty to thirty minutes, so there is no excuse.

Lift

Not take the lift, but lift heavy, awkward objects. Works the core (see above). Of course start with manageable weights and work yourself up. If you’re building endurance or full body strength, grip strength improvement indicates training success!

Eating Right

I’m not trying to get people to stress about what they eat (I’m not qualified to do so anyway), I don’t even log my own calories but it’s really important you are getting as many nutrients as possible from the amount of food you are eating. Just like staying hydrated, making sure you are eating properly, ensuring you have enough fuel in the tank.

Taper Properly

If you are setting up your own training plan, make sure you discuss this if you have access to one of the coaches and think long and hard about your taper before a race. A taper is not cutting back on your running mileage the week before a race. A proper taper should have you ready for your race feeling fresh and running stronger and faster than you ever have.

Sleep and Recovery

You need to give yourself adequate time to recover, with your training suffering if you are not getting enough sleep. Pre-race nerves can play a part in not getting enough sleep the night before a race. Don’t let this stress you out, as long as the previous night before the race was quality, you shouldn’t be effected on race day.

Stretching and Massage

If you can’t get a sports massage, make sure you can at least stretch daily. Massage balls( or golf/cricket/tennis balls) and rollers are a great way to relieve pressure in muscles and can be a good substitute for a massage. I foam roll every night in front of the TV. Stretching can be done easily at your standing desk.

Last but not least let’s have a look at some easy ways to get these little things done.

Be consistent as much as possible with everything in terms of your running
Stand on one leg when you brush your teeth
Put on your socks and shoes while standing on one leg
Have a water bottle everywhere
Get off/up from the chair without using your hands
Take the stairs instead of the lift
Sleep in the evening not in the morning (because this won’t happen...as we have to get up early for work/life/run etc) but do what you like and when you can fit it in and keep things simple
Massage/sauna/cold water immersion
Reformer pilates/yoga/meditation

mario buchs is an accredited recreational running coach and coaches with trt running in sydney, nsw, featuring a strong background in ultra running. if you would like more information on being trained by mario, click through here to our aura endorsed coaches page.

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Australian Mountain and Trail Running Championships 2027

By Jin Kato • July 8, 2026

The world-class trails of Kunanyi/Mt Wellington will play centre-stage for one of the country’s fastest-growing sports, after the Kunanyi Mountain Run (KMR) was awarded the hosting rights for the first-ever combined Australian Mountain and Trail Running Championships (AMTRC). KMR was awarded the National Championships after a competitive bid process, overseen by the Australian Ultra and Trail Running Association (AUTRA) and Australian Athletics (AA). AUTRA President, John Claridge, said that KMR “offered everything we were looking for”. “World-class trails, proven event management and a passionate community. It provides the perfect stage for Australia's first combined National Trail Championships," he said. It’s expected that Australia’s elite mountain and trail running athletes, and support crew, will travel to Hobart, as they vie for a spot in the Australian team that competes at the 2027 World Mountain and Trail Running Championships. "This is a landmark moment for trail running in Australia,” Mr Claridge said. "We're excited about what this championship represents; not just next year, but for the future of trail running in Australia... helping grow the sport and inspire the next generation of trail runners." The 2027 AMTRC at KMR will be the first time that all championship distances have been held together, at the one festival. “It aligns us more closely with the way World Championships are presented, creating a stronger pathway for athletes and raising the profile of the sport,” Mr Claridge said. KMR, a 3-day trail running festival which has been held annually since 2022, expects to draw more than 1500 runners and hikers from across Tasmania, Australia and internationally next year. The AMTRC will be embedded within KMR’s existing event program, allowing elite athletes to compete for the national titles, while sharing the same spectacular trails and event-experience as recreational runners. “We’re honoured to have been selected as host,” KMR’s founder and director, Lincoln Quilliam said. “KMR continues to welcome runners, and hikers, of all abilities. From the elites who want to represent Australia on the world stage, the group of mates or work colleagues who run the team relay together, the mums returning to running after having a baby, as well as those who are trying trail running for the very first time,” Mr Quilliam said. Tasmanian runner, Jessica Collins, who has represented Australia, said it was exciting news for KMR, Tasmania and the sport. “This is such a great opportunity for Australian athletes. I’ve run many of the KMR events and know the courses and the terrain are on par with what we see at the World Champs,” she said. The City of Hobart has supported Kunanyi Mountain Run since its inception, and Lord Mayor Anna Reynolds said she was “thrilled” with the news. “Events like this not only showcase the natural beauty of our region but also reinforce Hobart’s reputation as a vibrant destination for world-class outdoor experiences.” The 2026 edition of KMR brought in $4 million to the Tasmanian economy, generating more than 8000 bed nights across the state, which Alex Heroys, Chief Executive of Destination Southern Tasmania, said was a “significant return for the visitor economy”. “Kunanyi / Mount Wellington is one of Tasmania’s great natural assets, and the Kunanyi Mountain Run shows exactly how powerful events can be in driving regional tourism,” he said. “We have an epic mountain right on Hobart’s doorstep, an airport less than 30 minutes away, and a city that is well set up to welcome thousands of visiting athletes, support crews and spectators.” “This event also reinforces Tasmania’s growing reputation as a world-class trail running destination. With steep, technical trails and real mountain terrain, Kunanyi offers conditions that are genuinely comparable to what athletes will experience at the World Championships, making it an ideal place to compete, train and visit.” For more information: Kunanyi Mountain Run Dates: 19-21 March 2027 Pic credit: David Nolan & Ryan Slater