Strength For Endurance Podcast

For SFE client Ange, Ultra Trail Australia was a bucketlist race, that she once thought was out of reach. In todays episode, we share a few snippets from our post race debrief. Ange and I discussed the unique feature of the event that included over 8000 steps, getting her nutrition on point, how she navigated sickness in race week and how she walked away without very little muscle soreness.  (00:00) Welcome and Introduction (00:02) From Setback to Triumph (01:22) The Big Goal: 50K Trail Race (03:05) Race Day Challenges and Experiences (05:23) Training and Preparation Insights (13:11) Nutrition and Recovery Strategies (14:22) Mental and Physical Resilience (16:30) Post-Race Reflections and Lessons Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Knee pain in runners is a common issue, however it can be both prevented and solved with the right approach. Today Kriss talks through 6 key components that we incorporate when working through knee pain with our clients. Over the past 15+ years SFE has helped an extensive number of runners overcome injury, resume consistent training and regain confidence in their bodies to take on whatever goals they set their mind on. (00:00) Introduction to Overcoming Knee Pain (00:42) Understanding Knee Pain in Runners (02:12) Importance of Mobility and Flexibility (05:38) Strength and Conditioning for Knee Health (08:53) Eccentric Loading Techniques (10:27) Isolation Exercises for Knee Stability (13:06) Skill Development and Plyometrics (14:09) Final Tips and Footwear Considerations (14:45) Conclusion and Contact Information Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Today Kriss is joined by SFE client Oliver, who recently completed the Coast to Coast path which runs from the west coast of England at St. Bee's to the east coast at Robins Hood's Bay. Usually walkers break the 192 mile (310km) route into stages over around 14 days, however Oliver decided he'd like to run it in 7 days. 192 miles, 9000m of elevation and on average covering a marathon a day. Oliver shares how he coped with a niggle in the lead up to this event, the nutrition strategies he's been working hard on perfecting, the importance of ‘chunking' and what mind games came in handy. (00:00) Introduction to The Strength for Endurance Podcast (00:40) Oliver's Recent Training Journey (01:53) The Coast to Coast Challenge (05:03) Training and Preparation Insights (12:30) Nutrition Strategies for Endurance Events (18:11) Mental Strategies and Gamification (27:14) The Importance of a Support Team (31:31) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

As much as we try to prevent injuries from occurring, we're never going to eradicate injuries completely. The levels that we push our bodies to harbour too many variables and are often acute events that are out of our control.  But the advantage attained by those of us who understand and invest in our S&C is the ability to act logically and appropriately so that 1. no further damage is done and 2. you can resume normal training as soon as possible. Listen in to today's episode as Kriss explains the rational action steps you can take when dealing with an injury that happens out of the blue.  (00:00) Introduction to The Strength for Endurance Podcast (00:41) The Reality of Injuries in Endurance Training (01:44) The Importance of Pivoting and Adjusting (02:28) Comprehensive Training Approach to Minimize Injuries (04:26) Handling Unexpected Setbacks (08:24) Self-Belief and Confidence in Training (11:57) Creating an Action Plan for Recovery (14:38) Final Thoughts and Encouragement Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Today Kriss had the great pleasure of being joined by one of our current SFE athletes Jess, who was kind enough to share her journey. As a triathlete Jess came to us after not being able to run for around a year due to injury. We talked about her journey back to being able to run again and recently compete in two major long distance events.  She has done this whilst also having to navigate a major life event, moving 16 hours from Colorado to Oregon in the peak of a race block. Being a wife to a Professional Triathlete, Jess also shares her thoughts on planning, communicating and the importance of slowing down.  (00:00) Introduction to The Strength for Endurance Podcast (00:45) Jess's Journey: From Swimming to Triathlons (03:03) Navigating a Busy Life and Training (05:21) Overcoming Injuries and Mental Struggles (08:41) Balancing Life, Training, and Mental Health (19:23) Final Thoughts and Staying Connected Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Chasing our athletic goals (whether competitive or not) will require you to push your body, potentially harder than you ever have. You will be tired, have great sessions and bad sessions, niggles will crop up - it won't always be a linear trajectory. But there are things you can do to ensure you've got the best chance possible to get to your goals without detrimentally affecting your health. Today Kriss highlights 5 attributes that a successful and sustainable training program will have. Listen in to find out if your current program ticks the boxes (00:00) Introduction to The Strength for Endurance Podcast (00:42) Key Signs of a Successful Training Program (01:49) Considering Previous Training Experience (03:50) Understanding Your Injury History (06:27) Importance of Blood and Hormonal Health (09:12) Role of Strength and Conditioning (10:47) Adapting Training to Your Lifestyle (12:36) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Race season has well and truly arrived. Amongst the medals, finish line photos and race reflections, will be a few sore bodies. But do we have the ability to reduce the level of muscle soreness we experience after an event? Can we do things that'll allow us to recover quicker and get back into training sooner? In todays episode Kriss discuss's factors detemining how you recover from a race or event, resume normal training and be ready for the next.  (00:00) Introduction to The Strength for Endurance Podcast (00:41) Understanding Recovery Post-Major Event (01:24) Factors Influencing Recovery: Race Intensity and Duration (03:04) The Importance of Training Experience (04:24) Strength and Conditioning: Key to Quick Recovery (06:10) Effective Periodization Strategies (07:57) Nutrition and Hydration for Optimal Recovery (10:24) The Role of Sleep and Rest (12:22) Mindset and Motivation Post-Event (14:44) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Over the last few years we have seen the introduction of another high intensity functional fitness based sport Hyrox.  Unlike it's predecesor Crossfit, Hyrox offers a lower barrier of entry and running based/aerobic background, naturally appealing to many endurance athletes. But can you train for an event like Hyrox at the same time as your endurance goals, and what does training look like? In todays episode we discuss just that, and what considerations need to be taken in order to prosper in an event that requires significant strength attributes alongside running.  (00:00) Introduction to The Strength for Endurance Podcast (00:43) Current Trends in Endurance Training (01:03) The Rise of Hyrox and Functional Fitness (01:24) Personal Coaching Background and Experience (03:43) Key Considerations for Integrating Strength and Endurance Training (04:00) Physical Competency and Screening (06:30) Balancing Training with a Busy Lifestyle (07:27) Concurrent Training: Heart Rate vs. Maximal Strength (10:49) Injury Prevention and Movement Mechanics (12:15) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Following on from last weeks episode on how to progress you strength training alongside your running, this week we go a bit more granular in terms of what this looks like.  Knowing how to increase and adjust the weights you are lifting, and what number of  reps and sets you're doing, requires some consideration and forward planning.  Listen in as Kriss shares how to work this out depending on your individuals needs and the phase of training you're in.  (00:00) Introduction to The Strength for Endurance Podcast (00:45) Recap of Previous Episode: Building Foundations (01:12) Diving Deeper: Rep Schemes and Logic (02:34) Starting from the Basics: GPP and Adaptation (05:27) Progressing Your Training: Increasing Volume and Load (07:39) Maximal Strength and Power Training (12:33) The Importance of Deloading and Recovery (13:48) Individualized Training and Progressive Overload (13:59) Final Thoughts and Open Questions Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Progressing your strength training is essential if you want to keep meeting the demands of your running goals.  As you increase duration, intensity and distance in your running, if you don't have the necessary strength and conditioning in your body, it simply won't be able to stand up to the ever increasing demands, and thus dysfunction and injury will start to creep in. But how should you progress your strength sessions? Increase load, repetitions, frequency of sessions?  Listen in as Kriss lays out a logical framework to guide your approach in the gym or at home. (00:00) Introduction to The Strength for Endurance Podcast (00:42) How to Progress Strength Training for Runners (01:23) Understanding General Physical Preparation (GPP) (02:32) Building Foundations with Basic Exercises (04:36) Transitioning to Specific Physical Preparation (SPP) (05:42) Progressing Squat Variations (08:59) Single Leg Strength and Conditioning (10:39) Integrating Plyometrics and Complex Movements (11:09) Adapting Training to Individual Needs (13:35) Conclusion and Next Steps Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Gone are the days where strength training was kept just for the off season, we all know the importance of having a year round approach. However this shouldn't be the same approach all year round. Your strength training will ebb and flow depending on your goals, your overall training load and your need for recovery. Listen in to todays episode as Kriss delves further into how your strength training should adapt depending on your individual needs. (00:00) Introduction to The Strength for Endurance Podcast (00:40) Client Case Study: The Importance of Individualized Strength Training (01:57) Year-Round Strength Training: Why It's Essential (03:08) The Role of Personalized Coaching in Endurance Training (04:51) Integrating Strength and Conditioning into a Busy Lifestyle (06:24) Comprehensive Strength and Conditioning: Beyond Weights and Gyms (08:56) The Long-Term Benefits of Consistent Strength Training (14:04) Conclusion and Invitation to Connect Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

We all know that freak accidents and injuries can happen as a result of a slip, trip or fall. But the majority of injuries sustained by endurance athletes are chronic, overuse injuries that can often be prevented. In todays episode Kriss discusses running injuries in a bit more detail.  From how our past and current lifestyle habits can predispose us to certain injuries, to what mental checklist we can start to build in order to reduce the likelihood of them occuring in the first place. (00:00) Introduction to Strength for Endurance (00:40) Preventing Common Running Injuries (01:52) Understanding Injury Causes and Prevention (03:33) The Role of Biomechanics and Training Programs (06:02) Importance of Individualized Strength and Conditioning (11:51) Recovery, Nutrition, and Program Design (15:50) Holistic Approach to Injury Prevention (16:50)Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Something that many of us will have experienced in the past is having an injury in the lead up to a race or goal event. Training is going well and then within weeks of the finish line, you're struck down with an injury and your world falls apart. The answer everyone wants in that moment is “Will I be ok in time for my race?” Now, it's common for us to immediately panic and catastrophise - we've all done it! But the decisions you make at this time will determine the trajectory of your injury. What actions will you take? Listen in as Kriss discusses this in more detail. (00:00) Introduction to SFE Athlete Pathway (01:14) Welcome to the Strength for Endurance Podcast (01:55) Dealing with Injuries Before a Race (02:45) Understanding and Diagnosing Your Injury (04:27) Building a Plan of Action (06:57) Psychological and Training Load Management (12:46) Reframing Goals and Learning from Setbacks (15:54) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

It was a great priviledge to sit down with todays guest on the podcast, Matt Dixon from Purple Patch Fitness.  Matt has been at the forefront of triathlon coaching for many years. Based in San Francisco, his coaching expertise has seen him guide a wealth of athletes,many of who have gone on to become World Champions.  His logical and holistic approach to training and performance resonates a great deal with the approach we follow at Strength For Endurance.  We find out about Matt's coaching journey, how he learnt from his own experiences, why quality and effective training is key and how taking things away from your program can sometimes be more beneficial than adding them in.   Tune in for a refreshing and insightful conversation with some great take aways. To find out more about Matt and his work at Purple Patch Fitness head over to https://www.purplepatchfitness.com/ or on Instagram @purplepatchfitness (00:00) Introduction to Strength for Endurance Podcast (00:40) Guest Introduction: Matt Dixon (01:31) Matt's Journey: From Athlete to Coach (03:34) The Birth of Purple Patch (05:13) Holistic Approach to Training (09:32) Challenges and Insights in Coaching (24:06) The Role of AI in Coaching (27:51) The Sterile Nature of AI in Sports Training (28:29) The Importance of Human Interaction in Coaching (29:21) Balancing Data and Human Touch in Training (30:05) The Role of Community in Athletic Training (30:28) The Pitfalls of Over-Reliance on AI Platforms (33:01) The Comprehensive Approach at the Performance Center (36:19) The Power of Team and Community in Coaching (41:42) Simple and Effective Coaching Strategies (44:57) The Sunday Special: A Tool for Organization and Success (49:21) Final Thoughts and Where to Find More Information Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

In todays episode Kriss sits down with Sport and Exercise Psychologist, Stu Holliday. With 15 years experience of training and professional practice Stu has worked with a wide range of sporting individuals helping them improve their mindset and thinking, in a way that benefits their performance  Currently he is working with the GB Olympic Swimming Squad, his private practise see's him supporting athletes from the Endurance field, Archery, Netball, Football and musicians. Kriss and Stu talk about stress, the importance of reflecting on positive takeaways from your training and what day to day habits individuals can bring in to start working on their mindset. Stu reinforces that performance psychology and training the mind aren't just necessary when things are going wrong. We can be proactive in our approach, whether it's taking your performance to the next level or having the ‘go-to' tools to deal with certain situations. To find out more about Stu's work or to get in contact head over to: Instagram @focusedmindcoaching Website: www.endurancemindcoaching.com Podcast: The Focused Mind Podcast  Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

When it comes to strength training, some of the best benefits aren't talked about enough. In fact, there are some you might not have even considered! Listen in as Kriss shares 5 benefits that you can expect to see when intergrating a consistent and individualised strength training plan. (00:00) Introduction and Listener Engagement (00:34) Welcome Back and Episode Overview (00:35) The Importance of Strength Conditioning for Endurance (02:03) Benefit 1: Improving Recovery and Resisting Fatigue (06:13) Benefit 2: Enhancing Efficiency and Economy (09:12) Benefit 3: Boosting Muscular Endurance (12:25) Benefit 4: Developing Power and Speed (13:37) Benefit 5: Injury Prevention (14:46) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

This week Kriss sat down with Lawrence Van Lingen, a Movement Specialist who help individuals in high performance environments move better and understand their injuries. He has worked with some of the best endurance athletes such as Jan Frodeno, Holly Lawrence, Taylor Knibb, to name just a few.  We've been aware of Lawrence's work for over a decade now, having worked with some of the same athletes and we share a very similar approach to treating athletes in a holistic way.  Lawrence's work focuses alot on how the body functions in synergy with itself, his respect for around the nervous system and fascial pathways.  A seemingly "unconventional" the old school practitioners who just treat the symptom, Lawrence explains how you can start to tap into better movement mechanics, start to retrain the brain and how the body actually doesn't like precise repetitive moevements that is often associated with “optimal” running and cycling form. To find out more about Lawrence's work follow him on instagram @lawrencevanlingen or www.lawrencevanlingen.com (00:00) Welcome to the Strength for Endurance Podcast (00:40) Introducing Lawrence Venlingham (02:32) The Importance of Variation in Movement (04:12) Understanding Dystonia and Movement Patterns (06:04) The Role of Rhythm and Breathing in Performance (09:49) Holistic Approach to Injury and Performance (14:27) The Impact of Stress on Training (16:54) Case Studies and Real-Life Examples (29:29) Introduction to Yan's Work and Movement Flow (29:54) Building Trust and Confidence in Athletes (30:40) The Importance of Environment in Training (32:54) Understanding Synergistic Issues in Training (34:12) Challenges in Running Rehab and Overcoming Them (37:48) The Concept of Hyper Training (39:05) The Role of Emotions and Social Media in Training (42:35) Exploring the Complexity of Human Movement (47:15) The Significance of the Big Toe in Movement (55:09) Final Thoughts and Where to Find More Information Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

The goal with periodisation is to maximise your results, whilst reducing the risk of injury and staleness of your program over the longterm. But what does this really look like? Is it something you conciously do already or something you'd like to understand better. In todays podcast Kriss discusses the importance of periodising your endurance program, what the potential issues are if you don't and  the clear benefits of when you do? (00:00) Introduction to Strength for Endurance Podcast (00:39) The Importance of Periodization in Endurance Training (02:16) Understanding and Implementing Periodization (03:05) Avoiding Overtraining and Its Consequences (04:08) Customizing Your Training Program (07:18) The Benefits of a Well-Designed Training Plan (14:26) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

What does it take to be great at Ultra distance running? For those who have tackled that sort of distance, there are highs and lows and many surprises, no matter how prepared you feel going into the event. This week we caught up with SFE athlete George Lucas, who put in an incredible performance at The Spine Challenger North earlier this month, to finish in the top 10. Kriss and George talked about the experience he's gained and lessons he's learnt over the past 3 years. From socks and blisters to drinking mocha's, an early race fall and sleep tactics we discussed how his race panned out, culminating in one of his best race results to date. (00:00) Introduction to Strength for Endurance Podcast (00:40) Interview with George: Recent Achievements (01:07) Details of the Spine Challenger North (02:45) Foot Care and Gear Strategies (05:21) Training and Preparation Insights (13:59) Race Day Nutrition and Hydration (17:40) Psychological and Physical Challenges (27:33) Equipment and Gear Discussion (37:59) Future Plans and Reflections (39:23) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

How do you establish your training parameters? Heart rate, power zones, rate of percieved exertion?  How do you then use these to set your programming? For many that's where a coach comes in.  But whether it's you or your coach doing the calculations, these shouldn't be the things we use to establish our capacity for work, there are some less obvious markers that also need to be considered. Listen in as Kriss explains more. (00:00) Introduction to Strength for Endurance Podcast (00:42) Understanding Athlete Thresholds (01:13) Beyond Heart Rate and Power Metrics (03:34) The Importance of Biomechanics (06:19) Blood and Hormonal Health (08:46) Training Experience and Consistency (10:22) Lifestyle and External Stressors (12:38) Building a Personalized Training Program (14:34) Conclusion and Contact Information Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

It's official Tickets are now on sale for our inaugural Endurance Speak Series! We're so excited to bring you not one, but six amazing opportunities to learn, understand and apply topics that are going to truly transform the way you train, the way you coach and the way you perform moving forward. Much more than the standard lectures you might have attended before, The Endurance Speaker Series puts a big focus on applying the information that is delivered. Attendees at each event will learn frameworks, key methods and top tips to intergrating the lastest research in their own training and day to day lifestyles. Remember, knowledge is just information unless you know how to apply it.  We can't wait to see you at one, or all the events over the coming months. For more details and to purchase your tickets head over to https://www.eventbrite.com/cc/the-endurance-speaker-series-3956193 (00:00) Introduction to Strength for Endurance Podcast (00:40) Welcome Back and Overview of the Endurance Speaker Series (02:24) Importance of Application in Training (05:46) Key Speakers and Topics for the Series (18:20) Conclusion and Call to Action Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Todays episode is for the cyclists amongst you. Whether it's road, track, trail, downhill, in a group or riding solo - our common desire is to ride to the best of our ability.  But we can't escape the fact that sitting in this position, aero or not, is somewhat artificial. We expect our bodies to mould into optimal bike positions over long durations and high intensities. Today we look at how strength and conditioning will allow you to ride with more power and more efficiency whilst minimising the risk of injury. (00:00) Introduction to SFE Athlete Pathway (01:13) Welcome to the Strength for Endurance Podcast (01:58) Cycling Performance: Staying Strong in the Saddle (03:26) The Importance of Strength and Conditioning (06:05) Optimizing Your Body for Better Cycling (09:56) Comprehensive Training Approach (15:21) Final Thoughts and Encouragement (16:19) Closing Remarks and Listener Engagement Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

As we approach a new year, Kriss shares a invaluable tip to take forward if you want to get the most out of your training. Subjective feedback……What is it? What does it look like for you? and How important is it to your training and performance? Listen in to todays episode and think about how you can apply in the coming months. (00:00) Introduction to Strength for Endurance Podcast (00:41) The Importance of Feedback in Endurance Training (02:17) Methods of Gathering Feedback (04:07) The Power of Context in Training Programs (06:42) Reflective Practices for Self-Improvement (10:03) Personal Connection and Engagement (14:26) Final Thoughts and Call to Action Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

In todays episode Kriss answers the question 'Why we don't showcase more of our endurance programming?" Nowadays, the endurance world is saturated with template programs more than ever; whether it be 12, 16 or 24 week race plan, marathon program or Ironman build.  A seemingly innocent, cheaper and simpler training solution accessible at the click of a button, however more often than not it can have long term, costly consequences. At SFE our reservations towards sharing our programming openly is not about keeping our cards close to our chest and our secrets hidden...Listen in as Kriss explains the real reason. (00:00) Introduction to SFE Athlete Pathway (01:13) Welcome to the Strength for Endurance Podcast (01:53) The Problem with Generic Training Programs (02:32) The Importance of Individualized Coaching (04:31) Consequences of Poor Program Design (06:29) Building a Sustainable Training Program (13:24) The Cost of Injuries and Poor Training (15:33) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Today Kriss is joined by Alison Rose and Claire Merrett from CSPC Physiotherapy in Leeds, who share their experience and expertise on both Pre and Post Pregnancy considerations for athletes.  Working with a wide range of clientele including the likes of Olympic Heptathlete Jessica Ennis, Alison and Claire have alot of knowledge to share and myths to dispel. Topics in todays episode include the unexpected issues that happen in the body as a result of pregnancy, why the “easy” rehab exercises are so vitally important longterm and how most men don't realise that they have a pelvic floor too! If you have any questions about anything we've covered in todays episode, don't hesitate to contact us or you can get in touch with Alison or Claire directly at https://cspc.co.uk/ (00:00) Welcome and Guest Introduction (01:51) Importance of Pre and Postnatal Physiotherapy (02:35) Specialized Physiotherapy for Pregnancy and Beyond (04:24) Exercise and Rehabilitation Post-Pregnancy (06:51) Challenges and Adaptations During Pregnancy (11:36) Postnatal Recovery and Physiotherapy (16:38) Returning to Running and Physical Activity (21:40) Complexities of Postnatal Recovery (23:40) Respecting the Recovery Process (30:57) The Benefits of Exercise During Pregnancy (31:09) Setting Realistic Post-Pregnancy Goals (31:43) Alternative Conditioning Methods (32:23) Understanding Rectus Diastasis (35:26) The Importance of Foundational Exercises (36:35) Endurance Sports and Post-Pregnancy Recovery (37:16) Debunking Pregnancy Myths (37:50) Returning to Athletic Performance Post-Pregnancy (41:28) The Role of Pelvic Health Physios (47:06) Male Pelvic Health Awareness (51:50) Final Thoughts and Recommendations Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

The term RED-S or 'Relative Energy Deficiency in Sport' is fairly well known within the endurance community. Previously termed the Female Athlete Triad, it's name now better represents an issue that affects both men and women. Lack of a menstrual cycle, disordered eating, low body mass, stress fractures and osteopenia are some of the more commonly associated signs and symptoms when it comes to RED-S, but what about the lesser known symptoms? Today Kriss talks from personal experience, as a coach and husband, about the less common symptoms of low energy availability, and why having accountability around your energy intake is such a vital part of getting past what can become a very serious problem. (00:00) Introduction to SFE Athlete Pathway (01:13) Welcome to the Strength for Endurance Podcast (01:53) Identifying Low Energy Availability (05:01) Personal Experience with Low Energy Availability (06:57)The Importance of Proper Nutrition (09:55) Consequences of Ignoring Energy Needs (14:07) Solutions and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

One of the draws to trail running is the ability to just get out there. Out into the mountains, forests, countryside, whatever your chosen environment. It's easy... you can just put on your shoes and go, which is probably why we've seen the sport increase in popularity over the past couple of years. So, the last thing we want to do is take the romantism away from you - the fun and thoughtlessness it brings. But we also want you to be able to keep doing it and keep reaching you're goals, and in order to achieve this there is a certain level of mindfulness and consideration that needs to be applied.  Today Kriss discusses four particular areas that you should be considering, regardless of how far and how fast you want to go:  - Sighting ability - Listening to your footstep - Climbing and descending - Running in the dark Did you know at SFE we help runners of all abilities and training goals. The comprehensive approach that we provide allows us to integrate S&C alongside your running, whilst managing overall training load, ensuring your nutritional intake is meeting your individual needs and making sure that your health is on track to allow for longterm, sustainable success. If you're looking for any further guidance with your running; whether it's track, road or trail then don't hesitate to get in touch hello@strengthforendurance.com  (00:00) Introduction and Overview (01:17) Key Skills for Trail Running (02:20)Developing Your Sighting Ability (05:14) Listening to Your Footsteps (08:36) Mastering Climbing and Descending (11:34) Running in the Dark (14:03) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

When it comes to injury, we often focus alot on the physical; from symptoms and pain, to surgery and rehabilitation. But what if we we're to put as much emphasis on the psychology around injury. What would we find and how would it benefit the athletes who are working through it?  Our guest today Ciara Everard, is a former elite athlete, Physiotherapist by trade and obtained her PhD in Sports Injury Psychology at St. Mary's University, Twickenham. Ciara currently lectures at the University of Roehampton, where she continues her research work.  Today Ciara joins Kriss to discuss the theory of sports injury narratives - six to be exact; Resilience, Merry-Go-Round, Longevity, Pendulum, Snowball and More To Me. It is thought that sharing these injury narratives will enable people to make more sense of their injury experience. The question is... Which narrative/s are relatable to your experience with injury? You can find more details about the six injury narratives and Ciara's work on her Twitter page @everardciara or Instagram profile @everardciara and clicking the linktree in her bio. (00:40) Guest Introduction: Kira's Expertise in Sports Psychology (01:31) Understanding Injury Narratives (02:11) Psychological Impact of Injuries (03:07) Exploring Different Types of Injury Narratives (10:40) The Resilience Narrative (15:58) The Merry-Go-Round Narrative (20:51) The Longevity Narrative (23:41) Reflecting on Injuries as Blessings (24:13) Understanding Common Injury Concerns (25:49) The Importance of a Multidisciplinary Approach (27:35) The Snowball Narrative: Ignoring Pain (30:45) Exercise Addiction and Its Implications (33:45) The 'More to Me' Narrative: Beyond Sport (39:17) Building Personal Narratives for Athletes (43:52) Resources and Future Research Directions Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Whether you're doing one sport or three, finding time to fit strength sessions in to your weekly schedule on a consistent basis often leaves poeple feeling overwhelmed and thats before we even factor in work, family and other day to day responsibilities. But as you know S&C can afford to be the 'thing' that is skipped, after all it's what is going to keep you doing the ‘fun stuff' aka run, bike, swim, hike... So when there are seemingly no more hours in the day what can we do?  Today's epoisode is full of time efficiency tips from intergrate bits into your run, bike, swim warm ups, designing time efficient sessions and having a clear strategy, not just for the session but for your whole week. Listen in a see what small changes you can start making. (00:00) Introduction to Time-Poor Strength Training (00:44) The Importance of Consistent Strength Training (03:20) Integrating Strength Training into Daily Routines (07:31) Targeting Weak Points Efficiently (11:26) Creating a Personalized Strategy (13:33) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

It's not unusual to see athletes struggling with injury or a plateau in their performance trying to fix the issue with 'one key exercise', a running gait analysis or a 'fast track' 6 week program. But as endurance athletes the majority of our problems are complex and there are many contributing factors; overtraining, underfuelling, poor integration of training, insufficient strength, inadequate conditioning etc etc The reality is that it takes the manipulation of multiple training variables to overcome these problems. Listen in as Kriss discusses how our approach needs to change if we don't want to be facing the same issues time and time again. (00:40) Common Training Mistakes (01:46) Multifactorial Approach to Improvement (02:05)Real-Life Examples and Challenges (03:48) Comprehensive Training Strategies (04:33) Importance of Nutrition and Physiology (05:37) Recovery and Psychology in Training (07:39) Holistic Coaching Approach at SFE (14:05) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Many of us are aware that female performance can be affected at different times of the monthly cycle. But how is performance affected when we're peri-menopausal, menopausal or post-menopausal? How do our hormones fluctuate throughout the lifespan of a woman and how can we apply what we know back into our training and performance? We spoke with Dr Jessica Piasecki, who is the Associate Professor of Female Physiology at Nottingham Trent University to find out more. As a World Class Olympic athlete herself, with a very impressive marathon PB of 2.22.25, Jessica shares abit about her own experience and gives us an insight into the research her and her team are working on, which will inevitably increase the knowledge and education that's available to female athletes and coaches alike. (00:40) Guest Introduction: Dr. Jess Piasecki (01:26) Exploring Female Physiology and Research (05:09)Impact of Menstrual Cycle on Training (09:47) Individual Variations and Training Adaptations (13:12) Challenges in Female Physiology Research (26:11) Importance of Hormonal Balance in Athletes (38:10) Hormone Replacement Therapy (HRT) Insights (48:34) Future Research Directions and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

As someone who trains alot, when was the last time you had a performance blood test? ….In fact have you ever had one? If the answer is no, don't panic! Today we're discussing the importance of athletes having blood tests, and specifically a performance blood test. Giving us an individualised and comprehensive insight into your currently health, it can provide us vital information and answers around how we are feeling, training, recovering and performing. Facilitating and understanding this key topic is the forefront of athlete care, regardless of their age or ability. In this episode we highlight some of the key blood markers, what's going on at different stages of our lifespan and how we can interpret and act upon the results we find. (00:00) Introduction to SFE Athlete Pathway (01:14) Welcome to the Strength for Endurance Podcast (01:54) The Importance of Performance Blood Testing (02:29) Understanding Blood and Hormonal Health (04:26) The Role of Dr. Ruth Wilde and the SFE Team (07:02) The Impact of Poor Blood Health on Performance (08:33) The Limitations of General Practice Blood Tests (09:36) Understanding Performance Blood Tests (11:17) Key Blood Markers for Athletes (13:10) The Importance of Regular Blood Health Checks (14:17) Practical Steps for Monitoring Blood Health (15:10) Accessing Performance Blood Testing Services (15:59) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Listen in to todays episode where Kriss is joined by Exercise Physiologist from Northumbria University, Dr. Phil Hayes. As a Professor, Sports Scientist and Reseacher with over 30 years experience, he gives us a fascinating insight into some of the research and studies he's done over the years. From how fatigue effects running gait, specifically the role of muscular strength; aerobic interval training, quantifying training and the relative age effect. But Phil is also unique, as well as having an incredible knowledge and understanding around the science of running, as an active Level 4 Athletics Coach he also delivers his knowledge into real life performance to runners at club level. Two ends of the spectrum that can often feel disjointed. A really eye opening conversation, lots of discussion points and plenty to take away into your own training. (01:13) Early Research on Running Performance (03:49) Exploring Fatigue Resistance (07:36) Practical Applications for Coaches (13:19) The Importance of Consistency in Training (17:39) Understanding Overuse Injuries (28:08) Understanding Exercise Intensity Zones (28:21) Exploring the Four Exercise Domains (28:56) The Role of Anaerobic Energy in Performance (30:58) The Big Three: VO2 Max, Steady State, and Running Economy (32:24) Fatigue Resistance and Force Absorption (37:03) Training for Force Production and Absorption (40:42) The Importance of Individualized Training (44:12) Challenges and Innovations in Training (46:31) Practical Applications for Coaches (53:41) Concluding Thoughts and Future Research Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

There is an art to successful and sustainable coaching. Now whether you're self coached, training from a downloaded template or within a club, it's vital that as athletes we don't just follow a program blindly. How many times have you completed a training program where you haven't had to change a single thing? Chances are you've had to miss sessions, the intensity has been too much or you've had a huge week at work and you just need to back off for a few days. Accepting this rather than ploughing on regardless doesn't show weakness or failure, it shows a great level of common sense. We are all individual, life goes up and down and our training needs to fit in accordingly, not the other way round. Kriss shares how the team at SFE go about managing training load with their clients. From getting to know the full picture, why assumption is so dangerous and the importance of constant reflection. Whatever your current training situation, there are some great takeaways from todays episode. (00:00) Introduction to SFE Athlete Pathway (01:17) Welcome to the Strength for Endurance Podcast (01:59) The Importance of Managing Training Load (02:35) Tailoring Training Programs to Individual Needs (08:11) Avoiding Assumptions in Training (11:15) The Role of Math in Training Load Management (13:59) The Importance of Regular Review and Feedback (15:48) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

it's a pleasure to welcome Pippa Woolvern to the podcast today. A former GB Athlete, Psychology Coach and athlete mentor, Pippa set up Project RED-S with the aim of raising the awareness, prevention and support of low energy availability and it's associated problems amongst athletes of all ages and abilities. A topic that resonates closely with both Pippa and Kriss, she shares her story of struggling with RED-S, the guidance and support she wished she'd had and the fantastic work they are now doing to help prevent other athletes from going down the same path. For more information on the fantastic work that Pippa and her team are doing at Project RED-S head over to https://red-s.com/ (02:21) Challenges Faced in the US (03:19 Impact of Clean Eating (04:51) Health Consequences and Mental Struggles (06:03) Reflections on Athletic Identity (10:11) Importance of Balance in Training (18:35) Project Red S and Its Mission (33:25) The Normalization of Stress Fractures (33:38) Media's Misguided Celebration of Endurance (34:36) Ignorance in Athletic Training (35:08) The Fine Line of Optimal Performance (35:18) The Importance of Nutrition and Recovery (36:12) Challenges in Coaching and Training (36:43) The Role of Education in Athlete Health (38:05) The Need for Holistic Training Approaches (38:59) The Complexity of Athlete Health (41:17) The Importance of Individualized Support (42:46) The Role of Coaches and Healthcare Professionals (43:45) The Value of Performance Blood Tests (44:38) The Long Game in Athletic Training (45:19) The Challenges of Balancing Training and Health (47:57) The Importance of a Support Network (50:27) The Need for Better Communication (53:42) Empowering Athletes with Knowledge Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Our feet are one of our most important parts of "real estate". We expect so much from them, but rarely do we train and prepare them for the distances, terrains and intenities we have planned. We can get carried away with building stronger glutes, quads and hamstrings. But if we neglact the very thing that connects us with the ground, is this work wasted? It's time to take it back to basics, shoes and socks off - let's give our feet the thought and attention they deserve. (00:00) Introduction to SFE Athlete Pathwaw (01:15) Welcome to the Strength for Endurance Podcast (01:59) The Importance of Strong and Resilient Feet (02:39) Common Foot Issues in Endurance Athletes (04:17) Practical Tips for Foot Health (09:25) Developing Spring and Plyometric Strength (13:10) Addressing Biomechanics and Compensations (16:16) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

It's easy to feel overwhelmed these days when it comes to the “perfect run form” or what you should look like when you run. But how often are you able to take this information and advice and easily apply it to your own running? Today Kriss covers a few of the basics that you go and work on right away including Cadence, Mantra's and Identifying Weaknesses. (00:00) Introduction to SFE Athlete Pathway (01:16) Welcome to the Strength for Endurance Podcast (01:59) Maintaining Strong Run Form (04:30) Understanding and Monitoring Your Cadence (08:23) The Power of Mantras in Running (10:04 )Addressing and Overcoming Weaknesses (13:35) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Whether you've been in the water your whole life, are just getting back into it or starting later in life, there's a definite complexity to open water swimming, in comparision to that of it's pool counterpart. Of course, fitness, technique and level of experience will play a big part in how you perform. But as such a solitary sport there are many qualities, behaviours and traits that you can look to improve on dryland, before even getting into the water. We look to a few of the top considerations that'll have a big impact on the way you prepare, approach and navigate each swim, no matter the distance or speed. (00:00) Introduction to SFE Athlete Pathway (01:21) Welcome to the Strength for Endurance Podcast (02:04) The Importance of Swimming in Endurance Training (02:58) Key Traits for Open Water Swimming (03:34) Adaptability in Open Water Swimming (06:41) Strategic Planning for Endurance Athletes (09:49) Focusing on the Details (13:12) Maintaining a Positive Headspace (15:49) Conclusion and Listener Engagement Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Many seasoned runners will know that it's often not the uphills that break you, but instead the toll that the downhills have on the body. Today Kriss shares three key ways that you can improve your tolerance for the downhills, both at home, in the gym and during you running sessions. Tune in to find out more... (00:00) Introduction to SFE Athlete Pathway (01:21) Welcome to the Strength for Endurance Podcast (02:04) Key Methods to Improve Downhill Running (04:32) Training Time Under Tension (10:34) Developing a Skill Set for Downhill Running (13:19) Training with More Force (16:18) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Recieving a diagnosis or prognosis around an injury can come with a flood of emotions. Sadness, anger, confusion, frustration, the list goes on. Whether you've been in this postion yourself or seen someone who has, hearing these words can be really hard, especially when it hasn't be delievered with the best bedside manner. Being told “you'll never be able to run again”, “surgery is the only answer” or “you'll always be in pain” can be devastating. Kriss talks today about not giving up hope, what things you can do to take back control and how to use that inner drive to possibly even change the path ahead. (00:00) The Power of Words (02:55) Interpreting Medical Information (03:10) The Role of a Coach (03:58) The Impact of Medical Diagnoses (04:50) Taking Control of Your Health (07:03) The Importance of Education (08:16) Building a Support Network (10:53) Using Adversity as Fuel (15:01) Final Thoughts and Encouragement Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

A seemingly obvious concept, yet one that isn't discussed enough when rehabilitating an injury. As children we had 'spring' like qualities in our lower bodies - being able to run, jump and land without thought. But as age, life and injuries catch up with us, why aren't we focusing on ensuring we still have these physical qualities? Listen in as Kriss discussed the Spring Mechanism, how to develop it and what the repurcussions are if we let it go altogether. (02:34) Childhood vs. Adulthood: Losing the Spring (03:17) Understanding the Spring Mechanism (04:14) Common Injuries and the Spring Mechanism* (06:04) Training the Spring Mechanism (07:10) Assessing Your Spring Mechanism (08:05) Rebuilding and Maintaining the Spring (09:36) The Importance of Strength and Conditioning (13:57) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

'A high quality question determines the quality of the thoughts you have and the actions you take' Can you truly achieve success and results from a program if certain questions are never asked? Can we really expect a solution to a problem if we're only seeing half the picture? In todays podcast we identify certain questions that could be pivotal to the progress of your training, regardless of what goals you've set. Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Todays podcast came off the back of a call with one of our Athlete Pathway clients. This particular individual had a marathon goal approaching, however the last few weeks had been anything but smooth sailing or consistent. With a number of 'life events' happening, work stress and mental load compounding, this individual was at risk of burnout.' But it's times like this where knowing when to press pause, dial things back and adjust your goals is paramount. The ability to make these decisions is what is going to prevent injury and overtraining. It's in fact a very powerful place to be. Listen in, and chances are you'll relate alot to this particular scenario. Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Template Training Programs are at the heart of the majority of overtraining issues within endurance sport. A bold statement. But when you look at the most important aspect of training for a race or event, it comes down to the amount of training volume and intensity the individual is applying to their body on a weekly basis. If you are following a program that is generic, hasn't been individualised to your needs, levels of fitness or health history etc. understanding how that program then fit's into your life, is only going to leave you with a multitude of questions. Tune in as Kriss breaks this down into more detail and shares the '5 Key Priniciples' of training that you need to be applying to the training program you're working from. Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Whether you're training for a 10k, marathon or ultra-marathon you want to be following a program that'll get you to the startline ready and raring to go; prepared mentality and physically to run as fast (or as far) as possible. But with the abundance of running programs available to runners of all abilities, there are some common flaws that not only lead to sub-optimal performance but more significantly leave some athletes overtrained, burnt-out and struggling with injury. Listen in as Kriss discusses more and gives you an insight into how you can adjust your training approach and prevent these bigger issues from occurring. Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Do you see your coach as someone who just prescribes training sessions? Are you able to be honest with them about how you're feeling, both on good and bad days? Are they helping you to become the best athlete you can be, but also considering your long term health and the impact that training is having on you over the longterm. There are a number of conversations that you should be having with your coach on a regular basis. Listen in as Kriss explains more... (01:13) Welcome to the Strength for Endurance Podcast (01:53) Five Key Things Your Coach Should Tell You (03:27) Are You Coping with Your Training Load? (06:39) The Importance of Recovery (09:27) Focus on Strength and Conditioning (11:22) Evaluating Your Current Treatments (13:22) Monitoring Your Physiological Health (15:44) Conclusion and Invitation to Join SFE Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

If ignored, our ability to produce power will naturally decrease. Today Kriss discusses why this matters so much and what we can do about it. Many people believe that their ‘power efforts' on the bike, up the hills or in the water are sufficient, but unfortunately they're not, we have to target this specifically for best results. In todays episode we look at: - How we can test our power? - Pre requisites needed before we go ahead with power training - Exercises and drills that we can do to improve our power Is power a priority to you? (01:55) The Importance of Power in Training (04:41) Challenges of Zone Two Training (06:10) Integrating Power into Your Routine (09:05) Practical Power Training Tips (16:11) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

As you may know Plantar Fasciitis is one of the most common injuries that plagues a large proportion of the endurance community (not to mention the general population). But what you may not know is that most treatments and 'helpful suggestions' made within our social media communities are incredibly superficial, with very few actually getting to the route cause of the issue. Listen in as Kriss breaks down how and why the team at SFE have had so much success in working to solve this problem, essentially by looking at the bigger picture and not just the smaller more obvious symptoms. (01:56) Understanding Plantar Fasciitis (03:14) Common Misconceptions and Misdirections (07:40) The Importance of Strength and Conditioning (11:55) Training Load Management (15:53) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

Whichever coach or program you're following, one thing is for certain - what works for someone else might not work for you. Even if you are seemingly similar athletes in terms of ability and fitness, your personal thresholds and life demands will likely be different and therefore you will respond differently to the overall training load. Listen in as Kriss discusses the things to look out for when asking yourself ‘am I following the best training program for me?' 01:55 Identifying the Right Program for You 03:09 Understanding Training Load Management 08:14 Establishing Your Baseline 09:32 Customizing Your Training Plan 12:21 The Importance of Individualized Programming 16:03 Final Thoughts and Contact Information Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

For those of us who like to compete and race, there are an equal number of us who just love to live the endurance lifestyle. Either way, whether you're competing against others or against yourself, ultimately your passion for adventure is your biggest driver. So when your lifetstyle is threatened by injury, poor health or any kind of setback it can be pretty devastating. Today Kriss talks about protecting yourself against your biggest (and most of the time, avoidable) risk. 01:21 Welcome to the Strength for Endurance Podcast 02:04 The Journey of Overcoming Injury and Rediscovering Strength 08:15 Embracing the Lifestyle Beyond Competition 10:43 Sustaining an Active Lifestyle with Proper Training and Recovery 13:39 The Importance of Accountability and Comprehensive Coaching 16:12 Closing Thoughts and Invitation to Connect Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips

The term 'hybrid athlete' can get thrown around alot, but when it comes to endurance events SFE client Ben is a great example of the complexity of navigating both maximal strength and maximal endurance goals. Ben came to us at Strength For Endurance earlier in the year with the goal of achieving a deadlift PB of 200kg, but had also booked in Ride London 100 and Epona 100 Ultra (100mile trail race across 14,000 ft elevation) within just a few months of one another. The complexity of combining these types of goals takes a great deal of skill and experience as well as constant feedback and accountability between athlete and coach. Listen in as Kriss & Ben discuss how he not only PB'd his deadlift but is on track to completing Epona in record time. Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips