All Posts

When it comes to training, what you eat matters just as much as how you train. Managing protein and carbohydrate intake around your workouts can significantly impact your performance, recovery, and muscle growth. Understanding the timing and types of these nutrients helps you fuel your body efficiently and get the most out of every session. This post breaks down how to plan your protein and carbohydrate intake before, during, and after training. You will learn which types of

Building muscle and strength while improving running fitness can feel like a tough balancing act. Both goals demand time, energy, and recovery, and they often pull your body in different directions. Running focuses on endurance and cardiovascular health, while muscle building requires resistance training and recovery to grow stronger. Yet, with the right approach, you can make progress in both areas without sacrificing one for the other. This post explores practical methods t

When you step on the scale after weeks of training, the number might not drop as much as you expect. This can be frustrating if your goal is weight loss. But what if the scale is not telling the whole story? Building muscle changes your body in ways the scale cannot fully capture. To understand this better, imagine your fitness journey as a scene from The Matrix . This analogy helps explain why muscle gain can make the scale harder to use as a tool for weight loss. Muscle bui

Endurance training pushes the body to its limits, demanding not only physical effort but also smart nutrition to fuel performance and recovery. Without the right nutrition plan, even the most dedicated athletes can struggle with fatigue, slow recovery, and subpar results. This post breaks down effective nutrition strategies tailored for endurance training weeks, helping you build stamina, maintain energy, and optimize your training outcomes. ! Eye-level view of a balanced mea

Plyometric training offers runners a powerful way to boost speed, power, and efficiency. Yet, many runners struggle to understand how to progress safely and effectively through plyometric exercises. This guide breaks down the key steps to mastering runner plyometrics, helping you build strength and explosiveness while minimizing injury risk. Why Plyometrics Matter for Runners Plyometrics train your muscles to generate force quickly by using explosive movements like jumps and

Running is one of the most accessible and effective forms of exercise. Yet, many runners overlook a crucial factor that can make or break their progress: baseline fitness. Without a solid foundation of fitness, running can lead to injury, frustration, and slow improvement. Understanding why baseline fitness matters and how to build it can transform your running experience and help you reach your goals safely and efficiently. Runner maintaining steady pace on forest trail, dem

Balancing strength training with running can be tricky. Many runners want to build stronger legs and improve endurance, but pushing strength workouts to failure often leads to fatigue that hurts running performance. Understanding how to manage the stimulus to fatigue ratio allows you to train legs and run on the same day effectively, without overtraining or risking injury. This post explains how to find that balance and offers practical tips to help you get stronger while kee

Proper hydration can make or break your race day performance. Many runners and athletes focus on water intake but overlook the crucial role of electrolytes. Electrolyte preloading before a race helps maintain fluid balance, supports muscle function, and prevents cramps and fatigue. This guide explains how to prepare your body with electrolytes before race day, ensuring you stay strong from start to finish. Electrolyte preloading essentials for race day hydration Why Electroly

Running demands a lot from the body, especially when it comes to energy. Carbohydrates serve as the primary fuel for runners, powering muscles and sustaining endurance. Choosing the right carbohydrate sources can make a significant difference in performance, recovery, and overall stamina. This post explores the best carbohydrate forms for running, explaining how they work and offering practical advice on incorporating them into your diet. Carbohydrate-rich foods ideal for run

When runners aim to improve their race times, they often focus on speed workouts and high-intensity training. While these methods have their place, many overlook the power of Zone 2 training. This moderate-intensity training zone builds a strong aerobic base, which is essential for endurance and speed. Understanding why Zone 2 training matters can transform your approach to running and help you achieve faster race times. Runner maintaining steady pace on a forest trail in Zon

Preparing for a marathon is a rewarding challenge that tests your endurance, discipline, and mental strength. Yet, many runners face a common hurdle: how to increase mileage without risking injury. Striking the right balance between training intensity and mileage is crucial to reaching the finish line healthy and strong. This post explores practical strategies to help you manage your marathon training effectively, avoid common pitfalls, and build a sustainable routine. Runner

The Journey of Running People get into running for many reasons. The challenge of it can be enticing. Some run to prove someone wrong, while others do it to get out of the house or for social reasons. However, one significant factor for many is the desire to lose weight or fat. As a coach, I always try to separate these two concepts. Happiness doesn’t always come from hitting a specific number on a scale. The Weight Loss Plateau A common issue runners face is hitting a platea

Running as a newbie is tough, I will admit it. The body isn't use to the feel of running and the new impact your putting on your body, getting use to what feels like max heart rate work for the time and distance your aiming for. If your still reading I commend you. What I will tell you is running is up there as one of the more rewarding things in fitness as you get better and the developments in health you get across the board so the 'juice is worth the squeeze'. So how do yo

What gets you quicker? Easy Runs or Faster Runs?  Sounds like a trick question and rightfully so. Going quicker means quicker?  Not necessarily. Here is a little science.  Lactic Acid is a big thing that holds people back when it comes to training for longer distances and pushing to get that little bit more out of each run. When your training for certain races or certain speeds you pass from quite an important point.  When your running a typically easy run your body can remov

As a coach a Blueprint is a general concept for me. This is due to me normally starting sessions then seeing secondary issues or focus points for people that have just started or even people I have been working with for a long time. So here is a little insight into how I look into sessions. Start of Session: Mobility work Mini Assessments if needed - Ankle, Knee, Hip Stability assessment Gait Analysis has come in where necessary. - Is it vital? Not massively but it helps unlo

What Is Heart Rate and Why Does It Matter for Running? Your heart rate is the number of times your heart beats per minute (bpm). It reflects how hard your cardiovascular system is working to supply oxygen to your muscles. When you run, your heart rate rises to meet the increased demand for oxygen. Tracking your heart rate during runs helps you: Gauge effort : Know if you are running too hard or too easy. Prevent overtraining : Avoid pushing beyond your limits. Improve enduran

Plyometric training is a game-changer for footballers who want to improve explosiveness, speed, and overall strength on the pitch....

Caught up in the hype of running? Brilliant! Not sure where to start? No Stress Here is my top 4 tips as a running coach that helps...

When embarking on a diet, one of the most crucial factors to consider is your caloric deficit. Not all deficits are created equal. A...

Now, this is a very open ended question with a few considerations. Especially when you consider the demands of sport at a physical,...