Benny Matthews

Benny Matthews Strength - Skill - Performance - Mastery

17/06/2026

Bone stress injuries account for 15-20% of all musculoskeletal injuries in recreational runners, track & triathletes (to name a few). It’s something that you should actively be working to prevent.

Strength training (with weights) is the best stimulus you can provide to improve your bone mineral density. Whilst plyometrics are great they aren’t as effective without combining with strength training. It’s important to utilise both.

This doesn’t require you to become a powerlifter. But it does require you to lift in proximity to your 1RM. A lot of my clients come to me & simply aren’t lifting heavy enough. Their volume is too high & all that does is dig a hole for recovery. Not good for improving running at scale.

Focus on at least 2 multi-joint exercises
2-4 sets each exercise
1-8 reps
No more than 5-6 reps in the tank.

This is a clip from the latest ep of “Dose of Benny”. Out now on Spotify & YT.

09/06/2026

Listening back to this video, I was definitely in a state that warranted a DNF (I still put in another 9km after). I’ve gone back & forth about how I may have been able to keep going — but it’s pretty obvious I was cooked.

Even though it doesn’t look like it in this moment, I had such an amazing time on course at the Cape. So much stunning scenery which made the lows so worth it. I’ve never filmed myself during a race like this. I’m glad I’ve got these for references. Will be great for perspective as I plan future milers (and hopefully distances beyond!)

08/06/2026

Your mind will get you hyper focused on negativity & comfort when you’re left on your own in an ultra. I was convinced I was done for 2hrs before I got into the next aid station. I’d begun thinking I was only a quarter way done. How on earth could I make 100 miles.

This is where a great crew is critical. Mahls assessed my state & believed I could keep going. She said I’d regret pulling out in such an emotional state. Push the next 20km & if I was still dust — then we’d call it.

Unfortunately that’s how it played out but I’m still so glad I got out there again. I proved to myself I can go deeper than I thought. That with some other adjustments I can conquer the Cape in the future 🫡

Catch the full episode on Spotify & YT! “Dose of Benny” Ep4

07/06/2026

Things can feel impossibly bad at times during ultras. But pushing through the other side is a wild experience. And to be honest, a big part of why I’m attracted to the sport.

Funnily enough I’ve just DNF’d my first race. I dug for 4-5hrs trying to see the other side. I couldn’t find it. Still you gain so much from these races & the stories that will stay with you for life.

What’s your best ultra story?

07/06/2026

Nothing says please fu***ng stop like involuntary muscular contractions 🥴

03/06/2026

It’s funny how sometimes you just need permission from someone else to try things you like.

Shoutout to for this one. I always hated trying to drink through bladders. Just found them awkward to get a decent flow.

Not to mention I’ve got no visuals on how much fluid I’m consuming. Excited to give this approach a go on the Cape this weekend!

3 days til race day!

📹 clip taken from the “Dose of Benny” podcast.
Available on Spotify & YT!

02/06/2026

You’re making memories right now.

I’m constantly reflecting on how all of this could end at any moment. You never know when the run you’re on could be your last. Or when you’ve hit your last PB.

Don’t let that be something to get you down. But motivation to enjoy each opportunity you get. Especially if training is hard right now. It can be a lot, I know.

Without these challenges you are existing, not living.

01/06/2026

This is the first time I’ve seen everything I’m taking laid out in front of me…sh*t 😅

31/05/2026

Damned if you do, damned if you don’t…

Finding momentum after even a micro sleep can be BRUTAL. But you need the rest in order to perform late in a race.

I don’t think we really know the best practices for sleep in ultras yet. No doubt there will be some genetic component for those that can handle little of it.

But if I had one tip it would be not to force it. Take it as you need it and ensure your crew has agreed to a specific time to let you rest. After that, it’s go time!

Punching through the other side of a low is something I wish everyone could experience. It’s proof that there is so much still to learn about human physiology in those deprived states!

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Brisbane, QLD
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