Healthetica Coaching

27/09/2026

🏁 Sydney Marathon ✅
🏁 Surf Coast Century ✅

The medals are hung, the legs are tired, and now the important part begins…

RECOVERY. 🧘‍♂️

After months of training and big efforts, recovery isn’t something you earn after the race.

It’s part of the training.

So what am I doing?

🔥 Sauna — a little heat, a little relaxation and a chance to slow everything down.

🦶 Toe spreaders — because our feet have just spent hours absorbing thousands of impacts. Time to give those toes a little freedom! 😁

🥗 Good food — plenty of carbohydrate to replenish glycogen, quality protein to support repair, and plenty of fluids.

😴 Sleep — probably the most underrated recovery tool of them all.

🚶‍♂️ Easy movement — walking, mobility and keeping the body moving without adding more training stress.

And perhaps most importantly…

Don’t rush back into training just because the race is finished.

The adaptation happens during recovery.

You’ve put the stress on the body.

Now give it the time and resources to respond.

Because at Healthetica Coaching, we don’t just coach people to finish strong.

We coach them to recover strong too. 💚

06/09/2026

250 of you! 🎉

A small number perhaps, but a big milestone for us.

Thank you to everyone who follows, likes, comments, shares, listens, runs, asks questions and supports what we’re building at Healthetica Coaching.

We’re here to help people move better, fuel better, perform better and ultimately fynish stronger, whatever that finish line looks like.

And this is just the beginning.

Thank you for being part of the journey. 💚🤍🖤

22/08/2026

🏁 72 HOURS TO RACE DAY — TCS SYDNEY MARATHON

You’ve done the training.

Now it’s time to fuel the race before you race. 🏃‍♂️

What you eat in the final 72 hours can make a real difference to how you feel when you reach that start line—and how well you can access the energy you’ve worked so hard to build.

But here’s something I want runners to understand:

Food doesn’t simply “sit in your gut” for a set number of hours.

There isn’t a stopwatch saying “that salad will be gone in 6 hours.”

Digestion and gut transit vary depending on the food, meal size, fibre, fat, hydration and, importantly, you.

So rather than obsessing over exactly how long a particular food “stays in your system”, think about carbohydrate availability, gut comfort and reducing unnecessary gut load as race day approaches.

🟢 72–48 hours out

Start prioritising carbohydrate and topping up glycogen.

🍚 Rice
🍝 Pasta
🥔 Potatoes
🍞 Bread & bagels
🍌 Familiar fruit

🟡 24 hours out

Keep the carbohydrate coming, but consider reducing very high-fibre and bulky foods if you’re prone to GI issues.

You don’t need to eliminate fibre.

You need to manage it.

🔴 Race morning

Keep it familiar, carbohydrate-rich and easy to digest.

🥯 Bagel + jam/honey
🍌 Banana
🍞 Toast
⚡ Energy gel
🥤 Sports drink

Nothing new on race morning.

Your breakfast isn’t the beginning of your race nutrition strategy.

It’s the final top-up.

Whether you’re lining up for the TCS Sydney Marathon or your next big endurance challenge, think beyond race morning.

Fuel the race before you race.

💾 Save this guide for race week.
📤 Send it to someone running Sydney.

—

Next in the Fuel Smarter Series…

💧 Hydration before race day

How much should you drink?

And can you actually drink too much?

Let’s break it down.

Mario Buchs
Head Coach | Healthetica Coaching
Certified Endurance Sports Nutrition Coach

15/08/2026

🏃 How many carbs should you eat DURING your run?

30g?
60g?
90g?
120g?

The answer isn’t simply “the more, the better.”

Your carbohydrate needs during a run depend on the duration, intensity, your goals and what your gut can tolerate.

For a shorter session, 30–60g per hour may be plenty.

As the duration increases—particularly for marathon and ultra-distance events—higher intakes of 60–90g per hour, and sometimes more, may be appropriate.

But here’s the important part:

Your gut needs training too.

You wouldn’t suddenly run 100km because someone told you to run more.

The same applies to fuelling.

Start where you’re comfortable. Practise consistently. Gradually build your intake and find the strategy that works for your body and your event.

And don’t wait until you’re hungry or starting to fade.

Fuel before you need it.

Swipe through for a simple breakdown of 30g, 60g, 90g and 120g per hour.

💾 Save this for your next long run.
📤 Share it with your training partner.

—

Next in the Fuel Smarter Series…

🏁 72 HOURS TO RACE DAY

What should you actually eat before a marathon?

Carbs. Fibre. Fat. Protein.

Let’s build the perfect runway to race day.

Mario Buchs
Head Coach | Healthetica Coaching
Certified Endurance Sports Nutrition Coach

07/06/2026

🌿 Trail bliss in full effect 🙌 with som post run recovery on the grass

Another run, another excuse to disappear into the bush and forget what day it is 😎

The ROAM came along for the ride today, tackling everything from flowing single track to the rocky bits that keep you honest.

A few runs in now and they’re starting to feel right at home:
👣 Comfortable
⛰️ Confidence-inspiring
🌿 Happy on mixed terrain
😃 Making it easy to just enjoy the run

Sometimes the best sessions aren’t about pace, distance, or data.

They’re about dirt under your feet, fresh air in your lungs, and coming back with a smile.

Trail bliss achieved ✔️ Next up some serious trails on the course

TimeOnFeet FindYourAdventure RunHapp

05/06/2026

What if coaching was about more than just a training plan?

At Healthetica, we believe sustainable performance is built through a combination of coaching, education, community, and expert support.

That’s why we’ve created The Healthetica Performance Ecosystem.

🌼 At the centre is the athlete.

Everything we do starts with the individual and their unique goals, challenges, and journey.

🟢 The Healthetica Core
Our expertise in:
• Running Coaching
• Ultrarunning Coaching
• Endurance Coaching
• Strength for Endurance Athletes
• Endurance Sports Nutrition Coaching
• Mindset & Performance Development
• Women’s Health & Performance
• Junior Athlete Development Pathways

🟡 Community & Performance Network
Access to trusted professionals, educational workshops, athlete resources, community calls, recipes, fueling guides, and our monthly newsletter.

⚪ Extended Healthcare Network
When specialised support is needed, we connect athletes with a broader network of healthcare professionals including sports physicians, women’s health specialists, endocrinologists, sports dietitians, mental health professionals, and more.

Because performance isn’t built in isolation.

It’s built through the right people, the right support, and the right environment.

One athlete. One ecosystem. Endless possibilities.

If you’d like to learn more about our coaching, programs, or the Healthetica Performance Ecosystem, we’d love to hear from you.

📧 [email protected]

💚💛

SportsNutrition WomensHealth AthleteDevelopment JuniorAthleteDevelopment HumanFirstPerformance SustainablePerformance EnduranceAthlete RunCoachAustralia

22/05/2026

Something is rising. 🌱🏔️

A new pathway into endurance sport for the next generation.

Not built around burnout.
Not built around chasing volume.
Built around education, community, longevity, and learning how to do endurance sport the right way.

For young athletes who want more than just a training plan.

17–25 years old.
Trail. Ultra. Endurance. Community.

This is Healthetica Rising.

Built for the long run. For those who dream big!
More to come over the next weeks 👊

EnduranceAthlete TrailRunner UltraCommunity RunLong EnduranceSport BuiltForTheLongRun

16/05/2026

08/05/2026

With a rather quiet few days ahead, it’s time to reflect on last weekend’s racing across disciplines 👊

From the Great Ocean Road Classic Cycling to the HOKA Half in Sydney, our athletes were out there doing what they do best—showing up, competing hard, and trusting the work.

What continues to stand out isn’t just the results (which were pretty awesome 😅), but the consistency behind them. Different goals, different sports, different personalities… yet the same commitment to preparation, patience, and resilience.

Some raced for PBs.
Some raced for experience.
Some simply proved to themselves they could do hard things again.

As coaches, weekends like this are incredibly rewarding, not because of medals or finish times alone, but because you get to watch people grow in confidence through the process.

Proud of every athlete who toed a start line, battled conditions, managed nerves, adapted when needed, and finished strong 👏

Now we recover, reset… and keep building.

CyclingLife HokaHalf ConsistencyWins PerformanceThroughProcess

06/05/2026

🚨 NEW EPISODE ALERT 🚨

This one goes WAY beyond running.

On the latest Strides & Vibes Podcast, I sit down with Zach Scannapieco(YES, we’re both standing 😂) to talk about wellness, Tai Chi, breathwork, meditation, recovery, energy, and why so many of us are constantly “on.”

We dive into:
⚡ Nervous system health
🧠 Mind-body connection
🌿 Simple daily wellness practices
🏃 Performance vs presence
💨 Breathwork & recovery
🔥 How to actually feel better every day

One of the biggest takeaways?
You don’t need hours.
You don’t need expensive gadgets.
You just need a few intentional minutes each day.

This conversation honestly opened my eyes, and if Zach can get Sue doing these daily exercises, there’s hope for all of us 😄

🎙️ Full episode out now
Link in bio

Recovery MentalHealth Podcast Running Performance Health Meditation