http://www.onlineendurancechallenge.com/

Online Endurance Challenge, London (2026)

10/12/2019

Looking for a quick way to improve your running?⁣
⁣
Then start incorporating hill training into your routine once a week!⁣
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Why? ⁣
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✅ Help Improve Your Running Technique By Pushing You Onto Your Forefoot, Driving Your Knees & Arms ⁣
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✅ Builds Mental Toughness That You May Not Achieve From Flat-Surface Running ⁣
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✅ Boosts Running-Specific Power By Creating Resistance That Is Specific To Movement of Running ⁣
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“Hills are speed-work in disguise.” - Frank Shorter⁣
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How many times a week do you use hills in your training?

09/12/2019

What to do when you get a stitch mid-run?

Try this breathing hack:

1.) Breathe in through nose

2.) As you breathe in through nose, push your belly out

3.) Breathe out through mouth

4.) As you breathe out of month, pull belly in

Keep doing this until you feel relief 👍

25/11/2019

Do you have one leg stronger than the other?

Then, you may want to work on your proprioception.

We see this all the time where an individual has taken a knock to a leg and the opposite leg has compensated for it.

We’ve found that a simple exercise of balancing on one leg can counter this and help runners with regaining the balance + strength they once had in their leg.

If you have this problem yourself, then try this simple exercise routine below:

- 1 minute standing on one leg

- 30-seconds of touching in front and behind you with opposite hand

- 30-seconds of eye closed balancing

Very simple. Very effective.

16/10/2019

Would you like to improve your running?⁣
⁣
We've just created an easy-to-read ebook that will:⁣
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✅ Improve your times on significantly less miles⁣
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✅ Show you how to improve your training⁣
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✅ How You Can Pace Yourself⁣
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✅ Reduce your chances of getting injured/niggles⁣
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✅ How To Improve Your Running Technique⁣
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We wanted to condense everything we know with over 12 years' of running experience + knowledge into a handy book that you can use to transform your running + your health.⁣
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P.S. If you're not happy with the ebook, we'll offer you a full refund and you can keep the book.⁣

P.S.S. Swipe right to see the chapter list!

(Link in our bio) 👍 @ London, United Kingdom

14/09/2019

What on are you?

👍 5 miles or less
🤣 10-20 miles
❤️ 20-50 miles
😠 50+ miles

Tag and share with your friends to find out whose running the least + most!

24/08/2019

Ever felt like this after a run before?

15/08/2019

It’s seen as the ultimate test for any runner (although with this rise of the ultra-marathon, this is questionable)... The biggest concern for every runner before they take on this challenge is whether they’re ready.

Many people believed that the only way to be ready for a marathon was to run the distance beforehand, but this is not the case!

As we’ve seen, they’re are people who have not run more than 5 miles, who are overweight and have never run before in their life who have completed the marathon.

We always recommend that you go in over-prepared for races and by that, we mean making sure you run a progression of 5k’s, 10k’s and a half-marathon.

Try and run a weekly mileage of at least 30 miles or 300 minutes so you’re mentally prepared and most importantly, your body is physically prepared.

Most people who don’t complete a marathon normally have to stop because they get injured as the pain is so unbearable.

Take the time to adjust your body gradually to the 26.2 miles you will need to complete!

15/08/2019

It’s seen as the ultimate test for any runner (although with this rise of the ultra-marathon, this is questionable)... The biggest concern for every runner before they take on this challenge is whether they’re ready.

Many people believed that the only way to be ready for a marathon was to run the distance beforehand, but this is not the case!

As we’ve seen, they’re are people who have not run more than 5 miles, who are overweight and have never run before in their life who have completed the marathon.

We always recommend that you go in over-prepared for races and by that, we mean making sure you run a progression of 5k’s, 10k’s and a half-marathon.

Try and run a weekly mileage of at least 30 miles or 300 minutes so you’re mentally prepared and most importantly, your body is physically prepared.

Most people who don’t complete a marathon normally have to stop because they get injured as the pain is so unbearable.

Take the time to adjust your body gradually to the 26.2 miles you will need to complete!

13/08/2019

Legs a bit a shaky after a run?⁣
⁣
Even though it is highly common among runners, it doesn’t mean that it is “normal”. Your legs are shaking after a run for a few reasons: ⁣
⁣
1.) Depleted in electrolytes⁣
2.) Depleted in glycogen ⁣
3.) Not warmed up properly⁣
4.) You’re a beginner or you’ve just got back in to running after some time off⁣
⁣
The first two are fairly straight-forward to correct - eat something that is nutritious and hydrate before you train/race.⁣
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Same with the third reason - go for a an easy 10 min jog and do a few dynamic stretches such as leg swings, high knees and walking lunges.⁣
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Unfortunately, with the fourth point, you’re just going to have brave it out and make sure you don’t go into the red. Start off in small increments - you’ll improve so much quicker!

12/08/2019

Ever wondered why this is possible?⁣
⁣
A person’s build/weight doesn’t make up the whole picture as to why they’re a fast/slow runner.⁣
⁣
It actually comes down to: ⁣
⁣
✅ Vo2 Max Capactiy ⁣
✅ Mental Toughness ⁣
✅ Top-End Speed⁣
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And a multitude of other factors!⁣
⁣
A better way of approaching running is to focus on the competition between you and yourself.⁣
⁣
That really is the only competition there is and ever will be.⁣
⁣
Your PB. Your Race.

08/08/2019

Sometimes you need a break from your regular routine and repetitive training.⁣⁣
⁣⁣
You can get a well-needed boost from doing this when you start to feel bored, frustrated or unmotivated.⁣⁣
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The exercise we’re talking about is... Rowing.⁣⁣
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It works all the muscles in your body and is a low-impact form of exercise + improve your core & posture.⁣⁣
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Here’s a workout you can use when you need a break from your regular routine: ⁣⁣
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- 5 min warm up at level 1⁣⁣
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- 6 x 400m at level 1,2,3,4,5,6 - 30 second rest between each interval⁣⁣
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- 5 min warm down at level 1

07/08/2019

If you want to remain consistent with your running, then don’t break this rule.

It’s used by the pro’s and it’s so simple that people don’t even take notice of it when they hear it.

This is also used by many coaches and if you’re serious about improving your running, you will want to stick by it.

Here it is:

DO NOT DO MORE THAN 2 HARD TRAINING RUNS A WEEK.

Your body will not be able to cope with multiple hard training runs a week that exceed 2 hard intensity sessions.

You may be able to get away with 3 hard sessions but in a matter of weeks you will start to pick up injuries, overtraining symptoms and lack of motivation with your running.

P.S. Make sure to leave 2 full days between each hard session also!

Online Endurance Challenge

10/12/2019

09/12/2019

25/11/2019

16/10/2019

14/09/2019

24/08/2019

15/08/2019

15/08/2019

13/08/2019

12/08/2019

08/08/2019

07/08/2019

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