Strength training for endurance runners

18/06/2021

New strength and conditioning equipment installed today👏. Can't wait to start off season training with my endurance runners again from the end of August!💪

26/05/2021

33 wks of online S&C done with my endurance runners ✊. Its definitely challenged my creativity & application of training principles to ensure progressive overload with home gym kit. We cannot wait until the end of August when we start up again....in the gym with the new kit 🤞💪

30/03/2021

Weighted vest (20%BW) Pogo jumps. Following on from a peaking mesocycle we are changing the emphasis to a more general conditioning and injury management block of strength exercises: less load, more activation and control. Will also help dissipate any fatigue accumulation from the previous peaking mesocycle.

30/03/2021

BB unilateral deadlift. Following on from a peaking mesocycle we are changing the emphasis to a more general conditioning and injury management block of strength exercises: less load, more activation and control. Will also help dissipate any fatigue accumulation from the previous peaking mesocycle.

30/03/2021

BB Drop squat & overhead press. Following on from a peaking mesocycle we are changing the emphasis to a more general conditioning and injury management block of strength exercises: less load, more activation and control. Will also help dissipate any fatigue accumulation from the previous peaking mesocycle. This is a complex exercise and involves substantial motor control and activation.

30/03/2021

DB Lunge into piston squat. Following on from a peaking mesocycle we are changing the emphasis to a more general conditioning and injury management block of strength exercises: less load, more activation and control. Will also help dissipate any fatigue accumulation from the previous peaking mesocycle.

11/03/2021

Just completed 24wks of coaching strength training with my endurance runners online (1x/wk, live: Teams). We started online back in Sep 2020. Prior to the March 2020 lockdown they have been strength training with me in the gym for 18 months so I was very confident in their training ability to follow my complex and challenging programmes online. Anyway, i'm so impressed with their progress! I have used a mixture of contrast training (max strength lifts into explosive strength lifts), plyometrics & Olympic lift derivatives (power and squat cleans mainly). I have been monitoring their progress through volume load (kg). Its been a challenge with them having limited home gym kit but upon reflection it has been so valuable for when we can eventually get back in the gym. More than anything: routine, consistency and maintaining social interaction (albeit online) have been the key benefits!

05/03/2021

Nice to have my first research paper formally published!

international journal of strength and conditioning

15/01/2021

A really interesting article about when endurance athletes should stop (taper) their strength training before a big race! Some solid research evidence here and definitely good advice to follow.

Correctly timing all the elements of your taper can give you an extra edge on race day

01/01/2021

We will be using this neuromuscular activation warm up for our online strength training sessions. An important aim here is to optimise ankle mobility to improve lifting technique.

30/12/2020

Resistance band hip flexion: this home based exercise will improve hip strength and support the development of speed for my distance runners. These exercises form part of our strength training programme for the next 6 weeks with the overall aim of injury management and performance enhancement.

30/12/2020

Overhead squat with mini band: this home based exercise will support the development of core strength for my distance runners whilst at the same time improve lifting technique. These exercises form part of our strength training programme for the next 6 weeks with the overall aim of injury management and performance enhancement.