RunStrong Rebellion

03/09/2026

THE 15-MINUTE SESSION REBUILDING TRAIL STRENGTH AT 40 AND BEYOND

Your knees aren't the problem. Your training is.

Runners with knee and IT band pain were found to have measurably weaker glutes on the injured side. Six weeks of targeted strengthening got 22 of 24 back to pain-free running (Clinical Journal of Sport Medicine). Add to that: strength training cuts injury risk by roughly two-thirds (British Journal of Sports Medicine). This isn't a nice-to-have. It's the missing piece.

This full-body kettlebell session builds it. One bell, less than fifteen minutes, moves built specifically for trail strength: goblet split squats, halo press, reverse lunges, lateral lunge to clean and press and more.

Watch: https://youtu.be/NX-vlEAO06s

Grab your Kettlebell and take action towards stronger more resilient running and life.

Stay strong. Happy running.

P.S. For the ladies in my community as I start to focus my mission on mens health optimisation you may want to check out Wendy's mission - Lifestrongbelles - Strong From Home with Kettlebells



Sources: Fredericson et al., Clinical Journal of Sport Medicine (2000), https://doi.org/10.1097/00042752-200007000-00004 | Lauersen et al., British Journal of Sports Medicine (2018), https://doi.org/10.1136/bjsports-2018-099078

16/08/2026

Looking for an inclusive run club on mission to improve your running form, technique and injury resistance.

Sign up and Join us for free every Sunday from Caversham Precinct.

https://runclub.therunstrongproject.com/run-club-caversham

Stay Strong | Happy Running

02/08/2026

Most runners breathe like we've either been taught or how we believe we can get the most air. Mouth wide open, chest heaving, gasping for air they're not even using.

Here's the uncomfortable truth. That habit isn't just capping your running. It's running quietly in the background of your whole life, your sleep, your stress levels, your focus at work, your recovery. The way you breathe on a run is usually the way you breathe under any kind of pressure.

In this week's video I break down the exact breathing method used by elite endurance coaches, the one Ihor Verys () leaned on when he won the 2024 Barkley Marathons, one of the toughest and most "impossible" races on the planet.

Inside:
- Why nasal breathing is the gold standard, not a trend, for running and for everyday life
- The nitric oxide secret most people have never heard of
- A simple test (the BOLT score, from Patrick McKeown and Oxygen Advantage, / ) to find out exactly where your breathing fitness stands right now
- A three step plan to retrain how you breathe, on the run, at your desk, and everywhere in between

If you're rebuilding your engine after 40, this is the foundation everything else sits on.

Watch it here: https://youtu.be/Hd_m5KWxRpY

Second Prime. Rebel. Rebuild. Compound. Evolve.

Oxygen Advantage

Most trail runners are suffocating their performance on the trail w...

03/06/2026

Happy Global Running Day. 🌍👟

"Wherever you are, wherever you go, there is always some hill to climb." — Emil Zátopek

Today I want to say a genuine thank you. To every single person who has run alongside me, encouraged me, suffered up a hill with me, or just messaged to say they got out today when they really didn't want to and to everyone who has come to our free speed and strength Sunday run club. You are the RunStrong Rebellion. This community is what makes it mean something.

Running is one of the most inclusive and fundamentally natural things a human being can do (yes i know some of you will be thinking.....not when I do it) but simply moving more quickly across the ground on foot is something we have done well pretty much forever.
You don't need a gym membership, a coach, or a race number. You just need to move a bit quicker than you normally would. That might be a few laps of your local park on a Tuesday evening. It might be a six-hour slog through the Lakeland fells in horizontal rain or putting 1 foot in front of the other for 24hrs or more. All count. All matter. All are running.

Trail running in particular has given me more than any race medal ever could. It has taught me to be present in a way very little else does. When you're picking a line down a technical descent or digging deep into the pain well to summit a peak, you're not worrying about work, your to-do list, or what you said in that meeting three years ago. You are entirely, completely in the moment. "True happiness is to enjoy the present, without anxious dependence upon the future." – Seneca
Running, and in particular Trail running, has a funny way of enforcing that.

One of the biggest lies our generation (especially men) are sold is that physical decline after 40 is just what happens. You accept it, you manage it, you eventually just slow down and stop.

That's not true or at least it doesn't have to be. Yes we start to have to train differently and we might not be as robust as we once were but I refuse to accept we can't significantly slow the process and that is what the rebellion is about. I've seen runners in their 50s and 60s complete multi-day fastpacking adventures, marathons and ultras in the mountains, deserts and icescapes that would floor most 25-year-olds. A good number of the elites are hitting their peak long distance performances well after 35.
The body responds when you give it something to respond to.

So wherever you are on this journey and whatever type of runner you are, first parkrun, first 100-miler, road runner or mud loving trail ju**ie, or just dusting off your trainers after a long break. I salute you today is for you.

Keep moving. Keep showing up.

Stay Strong | Happy Running 🏃

https://runclub.therunstrongproject.com/run-club-caversham

25/05/2026

Great Session at Speed + Strength Sunday ☀️
The UK decided to turn the heat up yesterday and we decided to show up anyway.
14 of us. RPE 8/10 intervals paired with strength conditioning for injury resistance and improved economy:
Jump lunges into high knee runs, lateral lunges into mountain climbers, C-skips into (and I quote) "some sort of burpee," dead leg runs into strides and sprints.
Your legs are already burning from the strength work. Then you run. That's the point. That's where your body adapts. That's where it gets interesting.
Nobody said it was comfortable. Everyone finished.
As Arnie put it in his 7 tools for Life "You need to be able to see what you want to achieve before you do it, not as you do it. That's the difference."
That's run club in one quote.
📍 Caversham Precinct
⏰ 9:10 arrival | 9:15 dynamic warm-up
🔗 Registration and sign-up → runclub.therunstrongproject.com/run-club-caversham
Amazing effort to everyone who chose to start their Sunday outside the comfort zone.
See you next Sunday. Stay Hydrated, Stay strong, happy running.
Coach Hoops | RunStrong Rebellion

25/05/2026

Great Session at Speed + Strength Sunday ☀️
The UK decided to turn the heat up yesterday and we decided to show up anyway.
14 of us. RPE 8/10 intervals paired with strength conditioning for injury resistance and improved economy:
Jump lunges into high knee runs, lateral lunges into mountain climbers, C-skips into (and I quote) "some sort of burpee," dead leg runs into strides and sprints.
Your legs are already burning from the strength work. Then you run. That's the point. That's where your body adapts. That's where it gets interesting.
Nobody said it was comfortable. Everyone finished.
As Arnie put it his 7 tools for Life "You need to be able to see what you want to achieve before you do it, not as you do it. That's the difference."
That's run club in one quote.
📍 Caversham Precinct
⏰ 9:10 arrival | 9:15 dynamic warm-up
🔗 Registration and sign-up → runclub.therunstrongproject.com/run-club-caversham
Amazing effort to everyone who chose to start their Sunday outside the comfort zone.
See you next Sunday. Stay Hydrated, Stay strong, happy running.
Coach Hoops | RunStrong Rebellion

05/03/2026

2 Tips 1 Question❓

Post your answer in The comments.

Stay Strong | Happy Running

09/02/2026

Trail Run Podcast of the Week

This week I want to shine a light on a conversation that reminded me why I am reshaping the RunStrong Rebellion mission.

During my Run I listened to the episode on the Andy Ramage podcast with Lewis Raymond Taylor.

What stood out most was this truth: With the right mindset even the most rock bottom situations can be overcome.

Lewis shares his journey through some of the darkest chapters of his life with brutal honesty and how he found a way back to strength, purpose and joy. What makes this episode really powerful is the way he talks about vulnerability, deep self reflection and his transformation not as a finish line but as lifestyle standards to live by every day.

My RunStrong Rebellion mission is to coach men to discover a second prime at 40 and beyond through kettlebell strength, positive psychology, a whole food plant based lifestyle and alcohol free performance. Not a return to youth but a rise into a stronger, healthier, better informed, more self-aware version of ourselves. This episode captures key elements of this mission in such an inspirational way I had to share it.

Along with Andy, Lewis's story is inspiring me to become a positive change coach, continue my own alcohol free adventure and coach others with no judgement, no ego just real talk about growth, resilience and what it takes to build a life optimised for longevity and purpose.

Check it out and let me know what you take from it.

You can listen here 👉 https://open.spotify.com/episode/0JjtcKxSqDXtdkEQTGCMUU
You can watch here 👀 - https://youtu.be/j8R6u_wq4ZM?si=sx6JPEM6dYahFuwt

Stay Strong | Happy Running

Coach Hoops

Plant-based health professionals, UK

Tune into the latest episode of the podcast and the first interview of series 3 with Lews Raymond Taylor.Lewis is the star of the Netflix documentary The Psy...