Benny Matthews

How cool is it when expectations get shattered?

has just won his 3rd consecutive Hardrock 100. Breaking his previous course record (run anti-clockwise) by 22min in a time of 21:11:36!

To do so at the age of 50 should be a message to all of us that you’re only limited by the boundaries you set for yourself. It also shows that ultras open the door for more than just fitness for who can succeed long term.

This sport continues to deliver.

If you want to hear who my favourite performer of the weekend was. Check out the full podcast by heading to the link in my bio.

Dose of Benny - Ep 9.

Don’t get stuck in the trap of looking at vert only when planning your next race. They don’t tell the full story.

I start with the equation of:
Race vert gain ÷ Race distance.
This will give you a figure to aim for relative to your weekly training volume.

4000m ÷ 100km = 40m/km

If you run 80km/wk during peak = 3200m

Some would argue that figure is too low. It’s just a starting point. However if your total weekly volume isn’t ridiculously high & you over compensate vert as a proxy for preparedness — you run the risk of leaving other aspects like speed & specific descent focus off the table.

I love using relative measures like this to keep everyday ultra runners not feeling as though a single number determines their worth.

Clip taken from Ep 9 - “Dose of Benny” Podcast
Available now on Spotify & YouTube

Links in bio 🫡

Been loving the upgrade to the ADV 12 (from 5). The added storage capacity & extra zip pocket has made long runs in prep for my next 100 miler a breeze.

To the point where I can carry more weight than required come race day. Adding a great training stimulus for those trail legs 💪🏼

What pack do you use for your trail/ultra adventures?

What detriment to performance do you not care about?

Beliefs possess amazing power & I’m not immune.

I know certain habits in my lifestyle/training limit my performance.

I could:
✅ Be lighter & achieve faster times
✅ Focus less on traditional strength movements
✅ Lift with lower frequency per week
✅ Cross train to develop aerobic base

Why don’t I make these changes if I’m aware of the limitations it brings?

BECAUSE IT BRING ME JOY.

We are drawn to comforts. Ultras remove those for you in a matter of hours. It’s incredible.

But if you turn every aspect of your life into suffering. You’re just a miserable ar****le who runs a lot aren’t you??

Not all of my clients like the same things & I don’t expect them to change every single habit they have. But I do make them aware of the pros & cons. Once you reach acceptance, the enjoyment remains.

And the best part? — You can change your mind about how you approach training whenever you want!

An Ethiopian kid is adopted by his Greek/Australian mother. Immigrates to Australia & ends up earning a Masters in Electrical Engineering whilst racing overseas for a US NCAA college…

A 2:06 marathon is crazy enough but you’re an exceptional human. I can’t imagine how tough things have been & continue to be at times. I love the stories that come out of endurance running. Yours was easily one of the most inspirational.

Congrats on an amazing achievement & representing your family & country so well 🙌🏻🙌🏻🙌🏻

🎥: Taken from Ep8 of the “Dose of Benny” podcast.

Available now on Spotify & YouTube.

This is about as far out as I’ve heard someone take fasting in ultra running. Let alone believing the trees will “give you energy”.

The authors of this study on nutritional behaviour in ultra runners must’ve been blown away with only 10 people in the paper. What are the chances of hearing something so left field?!

At the end of the day we all run for different reasons. Not eating won’t ever be one for me.

Is high carb about to be dethroned by Mother Nature herself 🤔 🌳

I break down the paper more in the full episode of Dose of Benny.

Available on Spotify & YouTube. Just head to the link in my bio.

Study referenced 👇🏻

Ryan, T., Daly, E., & Ryan, L. (2026). Understanding the behavioural determinants of nutrition practices in ultra-endurance runners in Ireland. Sports, 14(3), 109. DOI: 10.3390/sports14030109.

This was a quote taken from a new study looking at the nutritional behaviours of ultra-runners in Ireland 🇮🇪.

Though a small sample size of 10 (8 male, 2 female), it painted a really interesting picture of what I think is a largely common issue.

What we (believe) we know versus what we apply are often miles apart.

Not to mention our fears will drive us to make very interesting choices as seen here. A nutritionist would tell you the gut is highly trainable & that what may be a problem now may not be a problem forever. As well as solutions to test this. Yet instead of engaging with someone in the field, we turn to a pill.

This paper won’t teach you any new strategies in ultra. But gee does it make you stop & realise how different humans can approach fuelling these races.

Another guy said he uses the “energy from trees” to fuel his races 😂. Check out the full paper if you don’t believe me.

Full text at:

Ryan, T., Daly, E., & Ryan, L. (2026). Understanding the behavioural determinants of nutrition practices in ultra-endurance runners in Ireland. Sports, 14(3), 109. DOI: 10.3390/sports14030109.

Clip taken from the Ep 8 of the “Dose of Benny” podcast. Head to the link in my bio. Available on Spotify & YT!

I got stuck in the trap of just hiking every hill, every run when I first got into trails/ultras. Overtime all I got good at was that same pace. I simply didn’t improve.

We forget that running is a skill.

That means there’s a neuromuscular component. Hiking is not running. You can’t maximise your ability to run fast efficiently when you never apply that skillset. Hills don’t provide that for a lot us.

My trail running ability has improved leaps & bounds this year simply by including a regular track or speed workout as well as sprinkling in a treadmill or road run when I know my body needs a break from the accumulating vert.

Hiking is a necessity for everyone at some stage in an ultra so don’t go abandoning that.

Don’t go practicing a strategy that ignores deliberatly running faster.

What physiological changes we know passive heat (hot tubs/saunas) provide:

✅ Increased blood plasma volume

✅ Higher stroke volume & lower exercising heart rate

✅ Earlier sweat onset & increased sweat rate

✅ Lower core temperature under heat stress

✅ Accelerated heat acclimation for hot race
environments

Is it necessary for race prep? I think for most people, no. Spending more time training & practicing race scenarios. Not to mention fueling & gear strategies. Running in the heat is still a really effective method.

I actually think people who train a few days a week & want a tool they can use to de-stress & even couple with socially will benefit a tonne. But whether it’s going to be the next thing that shifts the needle in endurance sports…I want some more studies 😬