Strength For Endurance Podcast

We could be lead to believe that nutrition is well covered in the endurance world. We're more clued up than ever with the majority of runners regularly stocking up on their gels, chews and hydration tablets.

But this isn't where most fall short.

It's in the day to day nutritional behaviours where it's really affecting athletes the most - with underfueling having a significant and dangerous impact on the rate of injury and poor long term health.

Making sure we have enough energy available to show up and train everyday is vital, yet...

Many of us will have spent money on a running analysis, bike fit or swim stroke correction - in the hope that it'll solve our injury problems or improve our performance significantly.

The tech is impressive, the data thorough and the cost reflects it. 

However many of us come away none the wiser. 

We get told what we need to do - but these new positions or technique changes can be hard to implement when fatigued or over longer durations of time and we end up going back to our old ways 

L...

Can we compare our bodies to machines? It's definitely a topic for debate. But if we think about fuelling, servicing and using gears correctly it makes logical sense. Listen in as Kriss explains more...

(00:00) Podcast Intro
(00:40) You Are a Machine
(01:16) Romance vs Metrics
(01:57) Fixing Inefficiency
(03:07) Build the Engine
(03:37) Train All Gears
(04:35) Add Intensity Safely
(06:28) Service Your Body
(07:33) Weekly Mobility Checks
(08:50) Strength as Maintenance
(09:25) Weekly Body Check Ins
(10:13) Preventing Injury Through Servicing
(10:50) Fueling For Big Weekends
(12:40) Upgrade Nutrition Quality
(14:00) Coaching Examples In Practice
(15:15...

I've heard it often - someone tells me they have a knee injury, but their hip has also been hurting and also their ankle. So what came first, are they linked and which one should your focus on treating first. 

Listen in as we delve deeper into this topic. 

(00:00) Podcast Intro
(00:40) Injury Loop Problem
(01:31) Symptoms vs Root Cause
(02:03) Whole Body Connections
(04:12) Assess Athleticism
(05:44) Movement Tests Checklist
(07:17) Build Strength Standards
(08:12) Strip Back the Noise
(09:29) Why Symptoms Bounce Around
(12:05) Life Phases and Rebuild
(12:46) Client Example Knee Fix

It can be easy to think that strength training can only be done effectively in the gym environment, with access to weights and machines. But this is absolutely not the case and at SFE we've seen the success first hand.

Listen in as Kriss discusses more about adjusting your training depending on where you are, how to decide what you need to work on and what equipment you have available.

(00:00) Podcast Intro
(00:40) Why Strength Gets Skipped
(01:30) Gym Is a Luxury
(02:24) Train Anywhere Toolkit
(04:03) Strength Drives Performance
(05:11) Adjust to Your Lifestyle<...

Kriss gives an honest review of his first 100km and how almost 10 years on, that experience shaped the way he works with clients to achieve their own biggest feats of endurance.

(00:00) Podcast Intro
(00:41) Why This 100K Story
(01:12) Race Setup And Conditions
(02:21) Lesson One Naivety
(04:29) Coaching Takeaways Planning
(05:41) Lesson Two Body Ego
(06:24) Old Injuries Resurface
(08:27) Lesson Three Pacing
(09:38) Reality Check on Pacing
(09:59) Equipment Mistakes and Lessons
(11:15) Practice Your Race Kit
(12:37) Rushing the Training Block
(13:32) Nutrition Planning Gone Wrong
(14:59) Race Day Chaos and Finish
(15:34) Why...

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) Po...

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 O...

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...

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? Whe...

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...

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 m...

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) Po...

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...

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 N...

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

Are you training for a marathon this year? 

Whether it's your first or your 25th, naturally we all want to do well; get to the start line in one piece and then have the best race possible. 

But we all know it's not that simple, and for many of us the journey to race day can bring a rollercoaster of highs and lows, including getting injured. 

So how can we minimise the risk of injury in when it comes to training for a marathon? In todays episode Kriss shares 5 key tips to preventing set...

It's common to have periods of time in our lives where training takes a back seat, whether its due to sickness, injury, work or family commitments. But it's how you come back to training, how you reintroduce training volume and intensity that really matters. Too hard, too soon and it's not uncommon for 'the wheels to fall off'. But approached the right way with patience, strategy and gradual progression you'll be back to feeling like yourself in no time. Listen in as Kriss shares his thoughts on this topic

(00:00) Introduction to The Strength for Endurance Podcast
(00:39...

One of the most common mistakes we see runners make is innocently dropping their strength and conditioning as their running volume and intensity increases. This leaves the individual 'hoping' that their body will be able to tolerate the ever increasing demands and carry them through the rest of the year. Unfortunately more often than not this leads to overtraining, and injuries start to creep in. Listen in to todays episode as Kriss breaks down what this relationship between S&C and running looks like and how to maintain your strength work, whilst manipulating the doseage, volume and type of...

Cross training can often be one of the most under-utilised variables within an endurance training plan and something many of us could integrate more. Why? 

Managing training load, preventing injury, increasing aerobic capcity, speed, power and strength - cross training can provide an ideal environment for performance gains when integrated appropriately.

Listen in as Kriss shares a few considerations when adding cross training into your program. 

(00:00) Introduction to the Podcast
(00:40) The Importance of Cross Training
(01:20) Benefits and Variations of Cross Training
(01:50) Integrating Cross Training into Your Routine
(03:43) Specific Cross Tr...

Todays guest Taylor Doyle joined us at SFE with the goal of riding The Pan Celtic Magnum Opus (2024), a self-navigated cycling challenge taking riders through Scotland, Wales, Ireland, Isle of Man, Cornwall and Brittany - a distance of over 2000miles. 

Building strength for this goal event had it's own challenges - New to strength and conditioning, a recent ACL rupture and her life 'on the road' meant her training sessions were rarely ever in the same place.

But Taylor's consistency and hard work were rewarded as she took the womens crown for this gruelling race.

Many of you will have days where you are doing more that one training session. Maybe you're a multisport athlete, you might  be doubling up your S&C with something else or you're looking to build running volume for some longer distance events. 

Today we look a little closer at how to go about these double days effectively. What your fuelling looks like, the intensity of the sessions, the importance of individualising your approach and of course how to adjust your strength training accordingly. 

(00:00) Introduction to The Strength for Endurance Podcast
(00:42) Mastering the Double Tra...

These days we have an abundance of information and ideas available at our finger tips, especially if you use social media channels or Youtube.

But often it can be hard to know who to trust and what information is actually relevant to you.

In todays episode Kriss discusses this in more detail and explains why developing your own 'information filter' will benefit your training, injury recovery and performance. 

(00:00) Introduction to The Strength for Endurance Podcast
(00:40) Should You Copy Exercises from Social Media?
(00:58) Benefits and Risks of Social Media Exercises
(03:03) Evaluating t...

As humans we're creatures of habit. 

We find something we like, it works and we stick to it. 

This is great.....until it's not. Plateau hits or improvements stall and we can even find ourselves going backwards. 

But often we overlook that it might be our approach that needs changing. Today Kriss discusses the signs to look out for - signs it's time for change…..change for the better.

(00:00) Introduction to The Strength for Endurance Podcast
(00:40) Identifying Key Signs for Program Change
(01:39) Lack of Progress and Plateauing
(04:23) Dealing with...

If you've been listening to this channel for a while now you'll know were big believers in having a individualised approach to your training.

So exercises that are showcased as "the best…..the number one exercise…..the only exercise for…." always need be approached with a bit of caution and logic.

However there are some strengthexercise that really ARE great for the majority of individuals, and through our 15+ years of coaching here at SFE have been used to test to develop the strength and performance of hundreds of athletes. 

Listen in as Kriss shares...

We've all been there - you've woken up and things don't feel 100%, maybe your calf is niggling, you're feeling exhausted after a big week at work and minimal sleep or you feeling like you're coming down with something. 

Most of us will have that little voice inside us that say's "Should I train today?"

But how do you make the decision whether to pull back or push on through? 

Listen in as Kriss works through these scenarios.

(00:00) Introduction to The Strength for Endurance Podcast
(00:39) The Dilemma: To Train or Not to...

Two of the most important elements of training that often get ignored - How you warm up and recover from every training session. These are non-negotiables that'll help to prevent injury, move past injury, improve your skill set and develop power, speed and endurance. But they are often neglected due to being time poor or not fully understanding what the best exercises are.

In todays episode Kriss explain how having a short, effective warm up and recovery routine that you can do daily will help to move the needle towards to injury or performance goals

(00:00...

For many of us in the endurance community the sports we love to do are central to our lifestyles, they are part of our every day and the thought of an off season can be fairly daunting.

Today Kriss looks at why the 'off season' (or period of significant de-load as he likes to call it) is so important, how it can be managed and why it varies from person to person. 

(00:00) Introduction to The Strength for Endurance Podcast
(00:40) Understanding the Off-Season
(01:19) Key Considerations for Off-Season Training
(02:59) Adjusting Training Intensity and Volume

One of the biggest miscinceptions amongst endurance athletes is  the notion that you do not need to develop upper body strength for running and cycling performance.

Listen in as Kriss dispells this myth and showcases the significant performance gains that can be achieved from being stronger through your upper body. 

(00:00) Introduction to The Strength for Endurance Podcast
(00:41) The Importance of Upper Body Strength in Endurance Sports
(01:50) Common Misconceptions and the Need for Upper Body Strength
(06:55) Practical Exercises to Build Upper Body Strength
(09:47) Integrating Upper Body Strength into Your Routine
(13:06) Conclusion an...

When rehabilitating an injury, one of the most important variables to be managing is the amount of training you're continuing to do. 

This variable will literally make or break the success of your recovery, as too little of the necessary work won't create enough stimulus and too much will likely overload you.

Listen in as Kriss discusses the balance necessary to optimise rehab, the pysychological toll it can take and the need for accountability during this process. 

(00:00) Introduction to Training Load Management
(00:59) Psychological Aspects and Professional Guidance
(01:57) Understanding Your Current Training Lo...

GLP-1 weightloss medication has seen a surge of popularity within the general population over the last few years, and has so far shown success for many individuals seeking weightloss.

But the desire for significant weightloss might not be the first thing you think of when working with endurance athletes, runners, cyclists and triathletes. 

However as our guest today Nicola Marsh explains, her work as a Registered Dietician and Sports Nutritionist has seen a high increase in the number of athletes utilising this drug without understanding the implications and risks it might have. Listen in as K...

Zone 2, steady state training is deceptive.

If you're someone who wants to run long, you'll know that building your aerobic engine is an essentail part of your training.

But what many people don't understand is that they also need to build resilience in their body. 

And this comes by incorporating qualities like power, speed and intensity into your training. The body builds strength in response to a stimulus, so If you're not applying enough load and force through theres not enough stimilus.

This is why we see so many injuries in e...

We've all heard the saying, but what does it mean when it comes to our training? 

Listen in as Kriss breaks down numerous examples of where people thought they were doing the right thing, but in fact were missing the clear details that allowed them to get back on track and see improvements quuickly.

(00:00) Introduction: The Devil is in the Details
(00:08) Understanding Endurance Performance Challenges
(01:36) The Importance of Individualized Training Programs
(02:48) Identifying and Addressing Weaknesses
(04:48) The Role of Detailed Movement Analysis
(08:49) The Future of Coaching and Personalized Feedback
(14:33) Conclusion: E...

A very talented athlete, Amy has been an SFE member for a number of years now. After navigating a number of setbacks during this time, she has successfully built herself back up to to being able to take on the Lakeland 100 this year, shaving an impressive 8+ hours off her previous attempt.
 
Listen in to this emotional but inspiring story, that many of you will relate to - navigating the highs and lows of endurance sport, injury, and ultimately coming out the other side stronger, smarter and ready to take on more in the future. 

(00:00) Introduction to...

Kriss is joined again by Stu Holliday, Sport & Exercise Psychologist from Endurance Mind Coaching.

Stu works with a range of clients of all abilities, has worked with a number of clients here at SFE and currently supports the British Olympic Swimming Team. You can find out more about Stu's background by revisiting the first episode we did with Stu here: https://open.spotify.com/episode/0m2FmlKm5Cqa2dvIl4v7jW?si=e56c69f98e9e4f89

Today he's back to talk about the importance of consistency when it comes to mental training and...

Are you someone who has found running at a later stage?

If so, did you grow up playing any other sports? 

Will you previous sporting history matter in terms of your future running potential, training tolerance or resistance to injury?

Tune in as Kriss discusses the importance of considering this in more detail and what you need to factor in when starting running later on.

(0:00) Intro & Podcast Purpose
(0:39) Did You Play Sports Growing Up?
(1:22) Why Athletic History Matters
(2:03) Starting Endurance Sports Later in Life
(2:43) Building a Foundation f...

Hip pain spans a wide range of causes, levels of severity and recovery timelines. From chronic overuse injuries to acute trauma, and contributing factors including low energy availability and excess volumes of endurance training - issues around the hip are complex.

In todays episode Kriss deep dives into his coaching experience and importantly the success that the team at SFE have had when supporting clients with hip pain.

Kriss shares a range of few clients stories - how they've gone about navigating and overcoming setbacks that have plagued individuals  for many years. 

(00:00) Introduction to...

Long time SFE member Peter is passionate about ultra distance adventures - whether it's hiking, cycling, skiing or running. 

Today he joins us to talk about his most recent challenge - The Haute Route Pyrenees, which traverses the Pyrenees from the Atlantic to the Mediterranean Coast.

Peters planned route would take him along 840km of varying terrain, include 60,000m of elevation, and take a predicted 60 days.

However like many great adventure, you have to respond to the conditions that are thrown your way.

From high temperatures, storms, having to navigate the e...

A pro-activate approach to lower back & SI Joint pain

If you've ever experienced lower back pain or SI Joint pain you'll know how debilitating it can be.

It can halt your training and any progress you have made in it's tracks - and seemingly out of the blue. 

It's time to flip your mindset and restore confidence in your body.

In todays episode Kriss talks us through the logical and successful approach he has taken many clients through over the years, enabling them to do what they love without fear.

We've got a great episode for you today, as Kriss is joined by recently crowned National Cross Country Mountain Bike Champion, Phil Pearce.

Phil has had a fascinating journey up to this point, that has been built upon raw talent, pure grit and sheer determination. 

Being self coached, chasing Strava segments and riding 'all out' on his commute to work - his results started to get noticed by British Cycling and just 2 years into riding competitvely was asked to attend the 2016 Olympic Test Event in Rio de Janeiro.

It's such an organic and i...