Mindful Running

Mindfulness has many positive effects on health (decreased stress, anxiety and depression, improved heart health, immune and brain function). It can also improve our ability to focus, and tolerate pain, or discomfort. Recently, research has also highlighted potential for improved endurance running performance. So, can mindful running make you a faster runner? In this article,

What’s the best gradient for hill sprints?

What gradient should you use when running hill sprints? It’s a question that crops up a lot. And I don’t think there’s a clear answer to what (in theory) is quite a straight forward question. While, I’ve covered many of the different types of hill training in other articles; one area that I’ve paid less attention

4 Key Cycling Workouts For Runners

Cycling Workouts for runners

When it comes to cross training for Runners, you really can’t get much better than cycling. Not only is cycling a great alternative to running on easier days, it’s also great way to maintain running fitness when you’re injured. But that’s not all… Cycling can be an effective way to boost running performance – which


Cycling Tips For Runners

In the last article we took a look at the benefits of cycling for runners. In this article, I want to expand on that by looking at some cycling training tips to help runners get the most from cycle training. I’ve used cycle training for several years to supplement my own run training, as well


7 Benefits of Cycling for Runners

Considering adding in some cycling to your running plan? If you’re a runner looking to reduce injury risk, enhance recovery and increase running speed, then cycling is a great option. As runners it can be easy to overlook the training benefits of cross training. It’s natural to prioritise run training. This makes sense, since training should always

Ground contact time balance: why symmetry improves running efficiency

Running Symmetry and efficiency

If you want to improve running efficiency and become a faster runner: then pay attention to your running symmetry. That’s the findings of a recent study, published in the International Journal of Exercise Science. In this article we’ll take a look at: running symmetry, why it’s important, how to assess it using ground contact time

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

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

Running Cadence – What is it? And why is it important?

Running Cadence - how important is it?

Running cadence (or stride rate) is considered a vital part of efficient running technique. Not only is it linked to improved efficiency and performance, but also injury risk. So what is it and why is it important? In this article we take a look at the science of running cadence, how it can reduce injuries,

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.

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 focus. One example, is plyometric training – a form of training involving fast explosive jumps, hops, skipping and bounding. On the face of it, running and plyometrics are at opposite

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