Strength For Endurance Podcast

We've all been guilty of it - said we're going to do something, but never actually got round to doing it. And this is so common in our busy lives where we're we feel like we have an endless list of 'to-dos' with no time to actually do them. They same can happen when it comes to integrating better habits, making changes or behaving different around our training, S&C, nutrition, hydration, recovery or rehab. In todays episode Kriss discusses how we can better go about putting our intentions into action. (00:00) Podcast Introduction (00:41) Good Intentions Problem (02:08) Information Overload (02:43) Small Upgrades Big Gains (03:32) Physical Habits Integration (05:14) Accountability Systems (07:19) Nutrition Fueling Consistency (09:32) Recovery Deload Planning (11:27) Stress Life Adjustments (13:30) Habit Stacking Framework (14:09) Wrap Up And Next Steps (14:52) Listener Questions And Reviews

Most runners will have a variety of run sessions scheduled throughout their training week; the long run, hills, track, interval, tempo ...there are many different options and what we call them will vary from runner to runner. But beyond the name, how does our approach differ? Are we conscious about the task in hand - the aim of each session? And how good are we at sticking to those intentions? Listen in as Kriss delves a bit deeper into approaching each session (00:00) Podcast Introduction (00:40) Why Session Intent Matters (01:44) Types of Runs Overview (02:47) Zone 2 Easy Runs (04:05) Rebuilding Confidence After Injury (04:53) Ultra Mindset and Fatigue Form (06:16) Midweek Easy Run Cues (06:47) Intervals for Speed and Resilience (08:20) Why Intensity Builds Resilience (09:06) Intervals for Injury Proofing (09:33) Weekend Long Runs Purpose (10:12) Trail Skills Fueling Gear (10:48) Terrain Elevation Repeats (11:39) Personalize Objectives and Fix Weaknesses (13:25) Session Intent and 3 Run Types (14:52) Wrap Up and Listener Questions Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox: https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

What does the word personalised mean to you? Personalised means a great deal more than just subjectively defining your level of ability, how far you would like to run, how fast you would like to run and how many sessions you want to run each week. These are ego metrics. The truth is personalised means exactly that - it's personal to you. Each and every one of you is wonderfully unique with multiple good and bad chapters that have shaped you up to this point. To disregrad or not even acknoledge these chapters removes the ability to coach with a personalised approach. Listen in as Kriss shows you what to look for what it comes to personalised coaching (00:00) Podcast Introduction (00:40) What Personalized Means (01:27) Apps Diluting Coaching (02:24) Injury Risks And Data (03:42) Better Intake Questions (05:09) Real Coaching In Practice (06:46) HRV And Symptom Chasing (08:03) Lifestyle And Deloads (10:08) Beyond Basic Metrics (12:58) Hormones And Long Term Health (13:39) Wrap Up And Listener Call Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox: https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

When you are working through your strength sessions, how present are you? Do you tend to go through the motions, ticking off each exercises without much thought? For many of us we focus on the the weight, counting the reps and sets and scrolling through our phone or chatting during our rest periods. But if we really want to see real progress from our strength training, being more aware of the quality of each exercise you are doing is going to be key. Are you symmetrical? Are you holding good form? Where do you start to fatigue? Listen in as Kriss highlights some key things to focus on. (00:00) Podcast Intro (00:47) Eccentric Control Basics (01:50) Running Form Under Fatigue (02:24) Quality Over Reps (03:39) Mirrors and Video Feedback (04:56) Drills for Better Mechanics (06:08) Strength Training Organizes You (07:31) Keep Quality During Run Blocks (09:19) Group Training Pitfalls (10:06) Weekly Quality Checklist (11:53) Wrap Up and Call to Action Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox: https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

We're all aware by now (if you've listened to me enough), that training and performing successfully month after month, takes more than just following sessions on a spreadsheet. It takes flexibility, adjustments, feedback and constant communication. And the reason so many fail to achieve consistency, risk overtraining and get hit with injury, is because the right questions aren't being asked on a regular basis, whether its by a coach or to themselves. In todays episode we highlights 5 great questions that should be regularly asked in order to manage the longterm health and wellness of our athletes. (00:00) Podcast Introduction (00:40) Five Training Questions (02:44) Question One Strength Training (03:46) Building Strength Habits (05:24) Question Two Blood Testing (06:12) Blood Markers And Hormones (07:45) Question Three Deload And Rest (08:26) Deloads and Recovery (10:10) Autonomy Over Blind Plans (10:44) Fueling for Training Load (12:30) Fit Training to Life (13:59) Five Questions Recap (14:35) Sustainable Progress Mindset (16:12) Review and Reassess Often (16:58) Closing and Listener Call Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox: https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Many of us will admit that we use training to de-stress, an outlet that we need in order to get away from the stresses of daily life. However is that always the right thing to do? In todays episode we're joined by Dr. Bernadette Dancy (Stress Management Coach) who has been studying the science and psychology of stress, health and human performance for over 15 years. We talk about: What stress is? Why we need stress - but also how dangerous it can be Heart Rate Variability - is it a useful metric? Measure stress and adjusting your training accordingly (00:00) Podcast intro (02:40) Stress basics explained (05:12) Recovery over stress (06:21) Training load reality (07:55) Sleep and adaptation (11:08) Beyond the numbers (12:42) Measuring stress well (19:50) HRV and the vagus (22:53) Trends not triggers (26:18) X-ray of your life (28:41) Tracking Recovery Trends (31:12) Stress And Getting Sick (32:05) Self Awareness Adjustments (33:21) HRV App Recommendation (37:00) Why Stress Breaks Training (39:33) Four Pillars Framework (43:28) Exercise As Coping Tool (47:04) Olympian Burnout Case (53:00) Where To Find Bernie Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox: https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Weekly club sessions are a staple for many runners, however as coaches we also see first-hand that they can have their downsides when approached in the wrong way. Listen in as Kriss discusses what to consider when it comes to your club sessions, how to get the most of them and also reduce the associated risks. (00:00) Welcome to Strength for Endurance (Podcast Intro) (00:41) Why Club & Group Training Sessions Matter (02:42) The Upside: Motivation, Community, and Consistency (03:47) The Downside: Redlining, Overreaching, and Injury Risk (05:26) Tip #1 — Preparation: Warm-Up & Mobility Before You Join the Pack (08:22) Post-session downregulation: don't skip the cool-down (08:37) Prepping before you leave: your own warm-up checklist (09:10) Drop the ego: earn the right to push the pace (10:45) Returning from injury: accept deconditioning & choose the right group (11:40) Quarterback your training: communicate with coaches & manage group sessions (13:58) Respect the environment: track/peloton intensity and load management (15:35) Individualize the dose: consistency, long-term progress & injury prevention (17:21) Wrap-up: the 3 key points for thriving in group training

What do you think about when you're out training ? Often its nothing, other times everything - and running, cycling, swimming, hiking etc can be a great way to calm your thoughts. But how many of you are periodically using your inner dialogue to help you recalibrate your efficiency and economy? Listen in to find out exactly what Kriss means and how it can transform your sessions ... (00:00) Introduction to The Strength for Endurance Podcast (00:39) The Importance of Run Mechanics (01:41) Common Training Errors and Their Impact (02:45) Understanding and Analyzing Run Mechanics (04:16) The Role of Visual Feedback in Running (06:14) Key Coaching Cues for Efficient Running (07:42) The Power of Inner Dialogue During Runs (10:27) Integrating Strength and Conditioning with Running (16:26) Conclusion and Final Thoughts Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox: https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

We've spoken in depth about low energy availability or RED'S in past episodes. Yet even though awareness of the topic is greater, it's still affceting too many athletes and this shouldn't be the case. Listen in as Kriss shares everything from warning signs and reasons why you might fall into low energy availability to avoiding it, overcoming it and getting back to your best health and performance. (00:00) Introduction to The Strength for Endurance Podcast (00:39) Understanding Low Energy Availability (01:03) Personal Experiences and Expertise (01:31) Strategies to Navigate Low Energy Availability (07:32) The Role of Nutrition in Endurance Training (11:03) The Importance of Consistent Nutrition (11:23) Understanding Recovery and Adaptation (12:41) The Role of Hormones in Training (16:13) Psychological Aspects of Training (16:49) Addressing Disordered Eating (18:01) The Consequences of Ignoring Health (18:32) Empowering Through Education (20:07) Balancing Training and Nutrition (22:54) The Future of Personalized Training (23:21) Final Thoughts and Encouragement Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox: https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

In todays episode Kriss breaks down how at SFE we've helped multiple individuals successfully return from stress fractures and bone stress injuries, to training and racing with confidence (up to and over distances of 100miles). This has not come from just considering a running program or how far or fast to run, it's come from having a much wider and detailed conversation around nutrition, recovery and how you are balancing your overall training load. Listen in as Kriss shares his knowledge and experience of this topic. (00:00) Introduction to The Strength for Endurance Podcast (00:40) Understanding Bone Stress Injuries (01:40) Preventing Recurrence of Bone Stress Injuries (04:05) The Role of Nutrition and Recovery (07:43) Addressing Training Errors and Mismanagement (10:00) Rehabilitation and Return to Running (11:13) Understanding Load Tolerance (11:37) Reintroducing Running: Low Dose, High Frequency (12:25) Importance of Strength and Conditioning (13:17) Balancing Training and Recovery (15:00) Managing Training Load and Nutrition (15:36) Addressing Injury Sites and Training Adjustments (16:09) Avoiding the Romanticism of Running (16:49) Building Resilience and Preventing Future Injuries (21:01) Final Thoughts and Encouragement Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox: https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance