Strength For Endurance Podcast

What does it take to be great at Ultra distance running? For those who have tackled that sort of distance, there are highs and lows and many surprises, no matter how prepared you feel going into the event. This week we caught up with SFE athlete George Lucas, who put in an incredible performance at The Spine Challenger North earlier this month, to finish in the top 10. Kriss and George talked about the experience he’s gained and lessons he’s learnt over the past 3 years. From socks and blisters to drinking mocha’s, an early race fall and sleep tactics we discussed how his race panned out, culminating in one of his best race results to date. (00:00) Introduction to Strength for Endurance Podcast (00:40) Interview with George: Recent Achievements (01:07) Details of the Spine Challenger North (02:45) Foot Care and Gear Strategies (05:21) Training and Preparation Insights (13:59) Race Day Nutrition and Hydration (17:40) Psychological and Physical Challenges (27:33) Equipment and Gear Discussion (37:59) Future Plans and Reflections (39:23) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

How do you establish your training parameters? Heart rate, power zones, rate of percieved exertion?  How do you then use these to set your programming? For many that’s where a coach comes in.  But whether it’s you or your coach doing the calculations, these shouldn’t be the things we use to establish our capacity for work, there are some less obvious markers that also need to be considered. Listen in as Kriss explains more. (00:00) Introduction to Strength for Endurance Podcast (00:42) Understanding Athlete Thresholds (01:13) Beyond Heart Rate and Power Metrics (03:34) The Importance of Biomechanics (06:19) Blood and Hormonal Health (08:46) Training Experience and Consistency (10:22) Lifestyle and External Stressors (12:38) Building a Personalized Training Program (14:34) Conclusion and Contact Information Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

It's official Tickets are now on sale for our inaugural Endurance Speak Series! We're so excited to bring you not one, but six amazing opportunities to learn, understand and apply topics that are going to truly transform the way you train, the way you coach and the way you perform moving forward. Much more than the standard lectures you might have attended before, The Endurance Speaker Series puts a big focus on applying the information that is delivered. Attendees at each event will learn frameworks, key methods and top tips to intergrating the lastest research in their own training and day to day lifestyles. Remember, knowledge is just information unless you know how to apply it.  We can’t wait to see you at one, or all the events over the coming months. For more details and to purchase your tickets head over to https://www.eventbrite.com/cc/the-endurance-speaker-series-3956193 (00:00) Introduction to Strength for Endurance Podcast (00:40) Welcome Back and Overview of the Endurance Speaker Series (02:24) Importance of Application in Training (05:46) Key Speakers and Topics for the Series (18:20) Conclusion and Call to Action Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

Todays episode is for the cyclists amongst you. Whether it’s road, track, trail, downhill, in a group or riding solo - our common desire is to ride to the best of our ability.  But we can’t escape the fact that sitting in this position, aero or not, is somewhat artificial. We expect our bodies to mould into optimal bike positions over long durations and high intensities. Today we look at how strength and conditioning will allow you to ride with more power and more efficiency whilst minimising the risk of injury. (00:00) Introduction to SFE Athlete Pathway (01:13) Welcome to the Strength for Endurance Podcast (01:58) Cycling Performance: Staying Strong in the Saddle (03:26) The Importance of Strength and Conditioning (06:05) Optimizing Your Body for Better Cycling (09:56) Comprehensive Training Approach (15:21) Final Thoughts and Encouragement (16:19) Closing Remarks and Listener Engagement Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

As we approach a new year, Kriss shares a invaluable tip to take forward if you want to get the most out of your training. Subjective feedback……What is it? What does it look like for you? and How important is it to your training and performance? Listen in to todays episode and think about how you can apply in the coming months. (00:00) Introduction to Strength for Endurance Podcast (00:41) The Importance of Feedback in Endurance Training (02:17) Methods of Gathering Feedback (04:07) The Power of Context in Training Programs (06:42) Reflective Practices for Self-Improvement (10:03) Personal Connection and Engagement (14:26) Final Thoughts and Call to Action Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

In todays episode Kriss answers the question 'Why we don’t showcase more of our endurance programming?" Nowadays, the endurance world is saturated with template programs more than ever; whether it be 12, 16 or 24 week race plan, marathon program or Ironman build.  A seemingly innocent, cheaper and simpler training solution accessible at the click of a button, however more often than not it can have long term, costly consequences. At SFE our reservations towards sharing our programming openly is not about keeping our cards close to our chest and our secrets hidden...Listen in as Kriss explains the real reason. (00:00) Introduction to SFE Athlete Pathway (01:13) Welcome to the Strength for Endurance Podcast (01:53) The Problem with Generic Training Programs (02:32) The Importance of Individualized Coaching (04:31) Consequences of Poor Program Design (06:29) Building a Sustainable Training Program (13:24) The Cost of Injuries and Poor Training (15:33) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

Today Kriss is joined by Alison Rose and Claire Merrett from CSPC Physiotherapy in Leeds, who share their experience and expertise on both Pre and Post Pregnancy considerations for athletes.  Working with a wide range of clientele including the likes of Olympic Heptathlete Jessica Ennis, Alison and Claire have alot of knowledge to share and myths to dispel. Topics in todays episode include the unexpected issues that happen in the body as a result of pregnancy, why the “easy” rehab exercises are so vitally important longterm and how most men don’t realise that they have a pelvic floor too! If you have any questions about anything we’ve covered in todays episode, don’t hesitate to contact us or you can get in touch with Alison or Claire directly at https://cspc.co.uk/ (00:00) Welcome and Guest Introduction (01:51) Importance of Pre and Postnatal Physiotherapy (02:35) Specialized Physiotherapy for Pregnancy and Beyond (04:24) Exercise and Rehabilitation Post-Pregnancy (06:51) Challenges and Adaptations During Pregnancy (11:36) Postnatal Recovery and Physiotherapy (16:38) Returning to Running and Physical Activity (21:40) Complexities of Postnatal Recovery (23:40) Respecting the Recovery Process (30:57) The Benefits of Exercise During Pregnancy (31:09) Setting Realistic Post-Pregnancy Goals (31:43) Alternative Conditioning Methods (32:23) Understanding Rectus Diastasis (35:26) The Importance of Foundational Exercises (36:35) Endurance Sports and Post-Pregnancy Recovery (37:16) Debunking Pregnancy Myths (37:50) Returning to Athletic Performance Post-Pregnancy (41:28) The Role of Pelvic Health Physios (47:06) Male Pelvic Health Awareness (51:50) Final Thoughts and Recommendations Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

The term RED-S or 'Relative Energy Deficiency in Sport' is fairly well known within the endurance community. Previously termed the Female Athlete Triad, it's name now better represents an issue that affects both men and women. Lack of a menstrual cycle, disordered eating, low body mass, stress fractures and osteopenia are some of the more commonly associated signs and symptoms when it comes to RED-S, but what about the lesser known symptoms? Today Kriss talks from personal experience, as a coach and husband, about the less common symptoms of low energy availability, and why having accountability around your energy intake is such a vital part of getting past what can become a very serious problem. (00:00) Introduction to SFE Athlete Pathway (01:13) Welcome to the Strength for Endurance Podcast (01:53) Identifying Low Energy Availability (05:01) Personal Experience with Low Energy Availability (06:57)The Importance of Proper Nutrition (09:55) Consequences of Ignoring Energy Needs (14:07) Solutions and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

One of the draws to trail running is the ability to just get out there. Out into the mountains, forests, countryside, whatever your chosen environment. It’s easy... you can just put on your shoes and go, which is probably why we’ve seen the sport increase in popularity over the past couple of years. So, the last thing we want to do is take the romantism away from you - the fun and thoughtlessness it brings. But we also want you to be able to keep doing it and keep reaching you’re goals, and in order to achieve this there is a certain level of mindfulness and consideration that needs to be applied.  Today Kriss discusses four particular areas that you should be considering, regardless of how far and how fast you want to go:  - Sighting ability - Listening to your footstep - Climbing and descending - Running in the dark Did you know at SFE we help runners of all abilities and training goals. The comprehensive approach that we provide allows us to integrate S&C alongside your running, whilst managing overall training load, ensuring your nutritional intake is meeting your individual needs and making sure that your health is on track to allow for longterm, sustainable success. If you’re looking for any further guidance with your running; whether it’s track, road or trail then don’t hesitate to get in touch hello@strengthforendurance.com  (00:00) Introduction and Overview (01:17) Key Skills for Trail Running (02:20)Developing Your Sighting Ability (05:14) Listening to Your Footsteps (08:36) Mastering Climbing and Descending (11:34) Running in the Dark (14:03) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia

When it comes to injury, we often focus alot on the physical; from symptoms and pain, to surgery and rehabilitation. But what if we we're to put as much emphasis on the psychology around injury. What would we find and how would it benefit the athletes who are working through it?  Our guest today Ciara Everard, is a former elite athlete, Physiotherapist by trade and obtained her PhD in Sports Injury Psychology at St. Mary's University, Twickenham. Ciara currently lectures at the University of Roehampton, where she continues her research work.  Today Ciara joins Kriss to discuss the theory of sports injury narratives - six to be exact; Resilience, Merry-Go-Round, Longevity, Pendulum, Snowball and More To Me. It is thought that sharing these injury narratives will enable people to make more sense of their injury experience. The question is... Which narrative/s are relatable to your experience with injury? You can find more details about the six injury narratives and Ciara’s work on her Twitter page @everardciara or Instagram profile @everardciara and clicking the linktree in her bio. (00:40) Guest Introduction: Kira's Expertise in Sports Psychology (01:31) Understanding Injury Narratives (02:11) Psychological Impact of Injuries (03:07) Exploring Different Types of Injury Narratives (10:40) The Resilience Narrative (15:58) The Merry-Go-Round Narrative (20:51) The Longevity Narrative (23:41) Reflecting on Injuries as Blessings (24:13) Understanding Common Injury Concerns (25:49) The Importance of a Multidisciplinary Approach (27:35) The Snowball Narrative: Ignoring Pain (30:45) Exercise Addiction and Its Implications (33:45) The 'More to Me' Narrative: Beyond Sport (39:17) Building Personal Narratives for Athletes (43:52) Resources and Future Research Directions Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 https://www.strengthforendurance.com/sfe-inner-circle Subscribe to our Youtube Channel - here Arm yourself with a level of knowledge you can call on at anytime. From choosing the best exercises, identifying the warning signs to prevent bigger issues developing or understanding what other factors you could be addressing to unlock your potential, we’ll give you the essential tools and resources. Join our SFE Program Pathway - here The proof is in our results and we’ve taken hundreds of individuals from a place of confusion & despair to a place of confidence and full recovery. Get the highest level of accountability, support, strategy and training starting with our 12 week program. Book a Consultation Call - here Podcast post-production by Seamless Multimedia