Home Ben Lucas

Ben Lucas

Ben Lucas is the owner of Sydney’s premier luxe fitness and yoga studio Flow Athletic. He has been in the industry for 19 years and was formerly an NRL player for the Sharks. Ben is also an ultra- endurance runner, completing 38 ultra endurance events in just 5 years.

How to Run in a Crowd

Ben Lucas 0
0
129
Now that you have the running training, strength training, gear and mindset sorted for City2Surf, lets talk about one major hurdle that you are going to face on race day, and that is running in a crowd. Remember that up to (and sometimes over) 80, 000 people participate in this event, so it’s going to […]

Pre-race checklist for City2Surf

Ben Lucas 0
0
142
Not long now until the City2Surf arrives! For those of you who have been following our Sofa to Surf program on rebel Insider, well done! I am sure you are very well prepared to for the big day  and ready to master Heartbreak hill. But, you are not there yet. In fact, your days leading […]

City2Surf warm-up techniques

Ben Lucas 0
0
213
While it’s always important to warm up prior to a run, it’s especially important for City2Surf. The morning is most likely going to be a cold one given it’s on the 14 August, and coming out of the gate too quickly without being warm may be a recipe for injury. No one wants that! A […]

Sofa 2 Surf Training Plan Weeks 9 – 12

Ben Lucas 0
0
246
With City2Surf just a few weeks a away here is the final installment of our 12 week Sofa2Surf training plan;   WEEK 9-12 WEDNESDAY   FRIDAY   SUNDAY     9     RED 7km GREEN 9km Mac/Albert BLUE 11km   RED Hill 40min repeat GREEN 45min repeat BLUE 50 min repeat   RED 10km […]

Strength training for runners

Ben Lucas 0
0
2.87K
Once upon a time most runners would have considered running to be enough when it came to fun run preparation (if they bothered to prepare at all). Nowadays we know preparation is the key, whether you are experienced or a beginner. Smart preparation will make the run easier, more fun and will assist with injury […]

How to pick the perfect pair of running shoes

Ben Lucas 0
-1
2.55K
Picking the perfect pair of running shoes is an important decision and the right shoe for your body will lessen the chance of injury, increase your performance and make the training experience more enjoyable. There are several aspects to consider when choosing your running shoes: What shape are your feet? What distance will you be […]

How to improve your foot strike technique for optimum running performance

Ben Lucas 0
0
2.30K
When it comes to running technique, the old-school view was that running technique is either something you’re born with, or not. More recently it’s believed technique is something that can be taught and although I believe this, I would steer clear of changing your technique too much. Tweaks are fine, but changing your style altogether […]

Sofa 2 Surf Training Plan Weeks 5 – 8

Ben Lucas 0
0
246
Its nearly 8 weeks out from City2Surf 2016 and we have the next installment of your Sofa2Surf running plan. Whether your a seasoned runner or planning for your first event -we have you covered with our tiered running plan. Pick your level of ability from the list below: Red: Beginner runners Green: Intermediate runners Blue: Experienced […]

How to improve your running posture for optimum performance

Ben Lucas 0
0
156
If you are new to running, or you just want to improve your running technique, try these top tips to improving your posture to boost your performance. When it comes to running technique, the old-school view was that running technique is either something you’re born with, or not. More recently it’s believed technique is something […]