Short Hill Repeats: improve strength, running cadence and speed endurance

Hill Repeats Running Workouts

Short hill repeats are the most common type of hill training used by runners. They’re a very time effective hill running workout for improving running cadence, stride length, efficiency and speed endurance. Here’s why you should be including short hill repeats in your running training: Develops Running cadence & stride length Increases Muscular strength & power Improves … Read more

Stryd Footpod Review (2020) – how using Stryd improved my running

Stryd footpod running power meter

The Stryd running power meter is a high end lightweight running footpod that claims to improve training and racing effectiveness. It measures a number of key running metrics, whilst also providing valuable insights into your training and running form. But how useful is the Stryd footpod? Is it worth the cost? And more importantly will … Read more

Looking to improve running speed: here’s 20 ways to become a faster runner

How to improve distance running performance

We all run with the purpose of improving something: whether it’s to improve your health, fitness, lose weight or improve running speed. Yet, achieving consistent improvements isn’t easy. Often, we see big improvements when we first start running training. The problem is training progression is never consistent. And overtime this rate of improvement begins to … Read more

Why endurance runners should practice race day nutrition in training

Race day nutrition for runners

Whilst runners naturally focus a lot of attention on endurance running sessions, often less attention is placed on practising race day nutrition in the build to important long-distance races such as marathons, or ultra marathons. As an endurance athlete you’ll know the importance of using good nutrition strategies to maximise running performance. Whether this takes … Read more

Why Athletes with high VO2max should reduce recoveries during interval training

High VO2max Running

Interval training is a key part of any successful endurance training program, and with good reason. It’s one of the most effective ways to boost aerobic fitness (VO2max), improve health and endurance exercise performance. As you might expect, interval training has received a lot of attention from researchers. And research has been unequivocal. Interval training … Read more

What’s best? Passive vs active recovery during interval training

Active recoveries intervals

High intensity interval training is one of the best ways to improve endurance exercise performance. Not surprisingly, we put a lot of thought into making interval training as effective as possible: focusing on the intensity, duration and volume of the intervals. Whilst, these are all important factors, it’s easy to overlook one other key part … Read more

Benefits of foam rollers: faster recovery, reduce DOMS and improved exercise performance

Benefits of foam rollers

Foam rollers can be a great tool for releasing muscle tension and restoring ‘normal’ functional length to your muscles. Whether you’re recovering from an injury, looking to reduce the risk of injury, or wanting to speed up post exercise recovery, the foam roller can be a useful addition to your warm up and post-exercise routine. … Read more

Maximizing the benefits of strength training for endurance athletes

Strength training benefits endurance athletes

Whilst it’s clear that strength training provides a great benefit to endurance athletes, it can be difficult to incorporate strength training into an endurance training program without causing some disruption to the existing program. This disruption can be minimised, to an extent, by ensuring you perform strength training a couple of days before interval training, … Read more

Strength Training – Why it’s important for Endurance Athletes

It always surprises me how few endurance athletes utilise strength training as part of their overall endurance training program. This is unfortunate since there is a large amount of scientific research supporting the benefits of strength training for endurance athletes. Before taking a look at the benefits of strength training for endurance athletes I’ll start by taking a look at some of the concerns endurance athletes commonly have about strength training and try to dispel them.

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Triathlon training: Bike HIIT interval workouts improve cycling and running performance in triathletes

HIIT cycling workouts are one of the most effective ways to improve cycling time trial performance. Not surprisingly cycling intervals form a key part of successful cycle training. Whilst we know a lot about structuring cycling intervals, less in known about the best approach for cycling intervals for triathletes. This is especially true, when considering … Read more

Running Technique: Is changing from a heel first to a mid-foot running style beneficial?

Heel first running styleOver recent years there has been increasing interest in the potential benefits of changing from a heel first running style to mid-foot strike. Advocates of mid-foot running styles claim decreased injury rates and improve running efficiency, compared with a heel first running style. Since the majority of runners naturally use a rear-foot, or heel first running style, this has led to athletes and coaches looking to ways to change their natural running style in the belief that this may improve running efficiency, exercise performance and reduce injury rates. In order to achieve this specific drills are often utilized to try to encourage a change towards a midfoot or forefoot strike.

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