Race day nutrition for runners

Why endurance runners should practice race day nutrition in training

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 …

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High VO2max Running

Optimising Recovery Between Intervals: Why VO2max Matters

Interval training is a key part of successful endurance training program. It’s received a lot of attention from researchers. And research has been unequivocal with regards to its benefits… Interval training improves many health and performance measures: cardiovascular fitness (VO2max), metabolic rate, blood sugar levels, blood pressure, fat oxidation, neuromuscular coordination, exercise economy and performance. Through …

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Benefits of foam rollers

Foam Rollers Reduce DOMS, Improve Recovery and Exercise Performance

Foam rollers are 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 exercise recovery, a foam roller will be a useful addition to your warm up and post-exercise routine. What are …

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Strength training benefits endurance athletes

Maximizing the benefits of strength training for 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, …

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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 …

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How triathletes can use bike intervals to improve cycling and running performance

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 …

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Should you change from a heel strike to midfoot running technique?

Over 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 …

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Plyometric training improves endurance running performance

To run well, it takes far more than just running. Sometimes, we have to train in ways that may seem counterintuitive to our normal training methods. One example is plyometric training — exercises involving fast explosive jumps, hops, skipping and bounding. On the surface, running and plyometrics are at opposite ends of the training spectrum: …

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Coffee improves cycling time trial performance

Caffeine is proven to improve exercise performance in several endurance sports, including running, cycling and triathlon. Previously research has found coffee to be less effective than caffeine anhydrous at improving endurance exercise performance. Researchers believed this to be because of compounds found within coffee (called chlorogenic acids) which may impair its performance benefits. However, research comparing …

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How to use hill interval training to improve 5km running performance

Looking to improve your 5km running speed? Including regular hill running, as part of a structured training program, is a great way to improve your 5km running speed. Hill running is a highly specific form of strength training for runners, leading to improvements in muscle strength, power, efficiency and running speed. But what type of …

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HIIT Workouts: The importance of keeping training progressive

Anyone who trains seriously, knows that to achieve consistent improvements, training must be progressive. One of the easiest ways to do this is to work to a specific exercise intensity. For instance, if you lift weights you might focus on completing a set number of repetitions. And as this becomes easier you increase the resistance …

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