Mismanaging training load is one of the primary reasons endurance athletes struggle with injuries and inconsistency. The key to long-term success is finding a balance between training and recovery that fits your lifestyle.
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The endurance community is flooded with cheap templated training formulas. But these can end up doing more harm than good - for endurance athletes, an individualised approach is non-negotiable. Here's why...
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One of the biggest challenges we face as coaches at Strength for Endurance is working with individuals who have packed schedules. But it’s also the thing we’re really good at! Here are 4 strategies you can use to make strength training not only achievable and more importantly consistent all year round.
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Understanding your blood markers is crucial for optimising your performance, preventing injury, and ensuring long-term health and wellbeing.
Whilst GP blood test’s often aren’t sufficient enough for athletes, a comprehensive performance blood test can offer a tailored insight into your body's specific needs.
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With rehabbing an injury, the goal is often to get rid of the pain and get back to 100% as soon as possible. However the absence of pain gives a mental ‘green light’ to crack on and often leads individuals to ramp up activity to pre-injury levels quickly. Unfortunately, then there is a cycle of rebound/recurrent injuries or flare ups due to this cycle.
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Do you sometimes struggle to describe your pain or symptoms? Ever had a pain or symptom that appears and disappears quickly? Injury does not always come in dramatic packages but can be subtle, progressive and seemingly without pattern, but it can be hard to know when to ignore and when to act.
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First and foremost we need to understand that injuries are completely individual and therefore putting an exact time to your recovery and when you’ll be ready to resume running again is rarely possible. If someone is claiming that in ‘X’ weeks you can lace up the trainers again then take it with a bit of caution and make sure you’ve got a logical plan in place.
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An effective and realistic program will have you gradually increasing the demands placed on your muscles to stimulate growth and adaptation. But sometimes we can feel like going any heavier is impossible, we look at the possible reasons why this might be and what you can do about it.
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As well as the physical changes we experience, many of us will lead very different lives after thirty compared to our younger selves. Our work and careers become more demanding and family responsibilities and commitments mean that we often have less time and have to shift our priorities.
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Incorporating a well-rounded strength training program into your routine can help you develop a more efficient stride, reduce the risk of injuries, and ultimately unlock your full potential as a runner. The question is Do you currently have the strength to go the distance?
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SFE Coach Dan shares an honest reflection of his Challenge Roth experience that will resonate with many. From navigating his training and preparation, to the excitement of race morning, Dan takes us through his race day at this iconic race.
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Understanding the approximate healing times for common running injuries can help you manage expectations and make informed decisions regarding your recovery.
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SFE Physiotherapist Sophie shares the highs and lows in this personal reflection of how consistency in ultra-training is NOT perfection. The race: Mozart Ultra, 82km with 4300m + elevation in the mountains around Salzburg, Austria.
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That heart sink moment in the last few weeks before a race where a new pain crops up or an old injury rears its ugly head…..
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Are you in the camp of athletes struggling with the concept of rest days or do you feel like you might be in the minority that doesn’t need them at all. Do you only take recovery when forced to with injury or illness? Does it seem as though you will waste precious training opportunities with a day lost to nothing? For many athletes, exercise can be a tool to switch off from the stresses of life and therefore a rest day can be a daunting prospect. If anything above sounds familiar please read on.
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We speak to a lot of athletes in search of the ‘best exercise/s’ for their injury. They have often put a lot of time into working on specific exercises and are left frustrated by disappointing outcomes. The conclusion is that it must be the wrong exercise or maybe they need more exercises. This can be an exhausting search because the reality is, that ‘best exercise’ for a given injury, doesn’t exist.
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As an athlete the more you can understand about the methodologies and exercises that we are looking to train and why we are using them, the more you can then manipulate and improve your own training.
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Do you get frustrated that you get overtaken on the downhill sections of a race? Do your knees hurt or are you worried about wiping out & getting injured if you let the brakes off? If this strikes a chord, the following tips might be for you. The great news is that you do not have to be a quicker runner to kill it on the downhill sections!
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Often it’s many different factors that accumulate to tip you over the edge and cause that injury. But when you don't know what the warning signs are to look out for, it can be frustrating because suddenly these injuries can come out of nowhere. When we sit down with an injured client we actually want to know about the months leading up to the injury, not just that week, that day, but the 12 weeks/months, sometimes even longer leading up to the injury and the warning signs start to become clearer.
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Comparison. We're all guilty of it. Regularly we hear athletes comparing themselves with what they used to be able to do, be it a few months ago or after many years. Either scenario, don’t forget that you actually have the potential to be a much stronger, more informed and well rounded athlete than ever before.
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