Strength For Endurance Podcast

Whether you’re doing one sport or three, finding time to fit strength sessions in to your weekly schedule on a consistent basis often leaves poeple feeling overwhelmed and thats before we even factor in work, family and other day to day responsibilities. But as you know S&C can afford to be the ’thing’ that is skipped, after all it’s what is going to keep you doing the ‘fun stuff’ aka run, bike, swim, hike... So when there are seemingly no more hours in the day what can we do?  Today’s epoisode is full of time efficiency tips from intergrate bits into your run, bike, swim warm ups, designing time efficient sessions and having a clear strategy, not just for the session but for your whole week. Listen in a see what small changes you can start making. (00:00) Introduction to Time-Poor Strength Training (00:44) The Importance of Consistent Strength Training (03:20) Integrating Strength Training into Daily Routines (07:31) Targeting Weak Points Efficiently (11:26) Creating a Personalized Strategy (13:33) 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

It's not unusual to see athletes struggling with injury or a plateau in their performance trying to fix the issue with 'one key exercise', a running gait analysis or a 'fast track' 6 week program. But as endurance athletes the majority of our problems are complex and there are many contributing factors; overtraining, underfuelling, poor integration of training, insufficient strength, inadequate conditioning etc etc The reality is that it takes the manipulation of multiple training variables to overcome these problems. Listen in as Kriss discusses how our approach needs to change if we don't want to be facing the same issues time and time again. (00:40) Common Training Mistakes (01:46) Multifactorial Approach to Improvement (02:05)Real-Life Examples and Challenges (03:48) Comprehensive Training Strategies (04:33) Importance of Nutrition and Physiology (05:37) Recovery and Psychology in Training (07:39) Holistic Coaching Approach at SFE (14:05) 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

Many of us are aware that female performance can be affected at different times of the monthly cycle. But how is performance affected when we’re peri-menopausal, menopausal or post-menopausal? How do our hormones fluctuate throughout the lifespan of a woman and how can we apply what we know back into our training and performance? We spoke with Dr Jessica Piasecki, who is the Associate Professor of Female Physiology at Nottingham Trent University to find out more. As a World Class Olympic athlete herself, with a very impressive marathon PB of 2.22.25, Jessica shares abit about her own experience and gives us an insight into the research her and her team are working on, which will inevitably increase the knowledge and education that’s available to female athletes and coaches alike. (00:40) Guest Introduction: Dr. Jess Piasecki (01:26) Exploring Female Physiology and Research (05:09)Impact of Menstrual Cycle on Training (09:47) Individual Variations and Training Adaptations (13:12) Challenges in Female Physiology Research (26:11) Importance of Hormonal Balance in Athletes (38:10) Hormone Replacement Therapy (HRT) Insights (48:34) Future Research Directions 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

As someone who trains alot, when was the last time you had a performance blood test? ….In fact have you ever had one? If the answer is no, don’t panic! Today we’re discussing the importance of athletes having blood tests, and specifically a performance blood test. Giving us an individualised and comprehensive insight into your currently health, it can provide us vital information and answers around how we are feeling, training, recovering and performing. Facilitating and understanding this key topic is the forefront of athlete care, regardless of their age or ability. In this episode we highlight some of the key blood markers, what’s going on at different stages of our lifespan and how we can interpret and act upon the results we find. (00:00) Introduction to SFE Athlete Pathway (01:14) Welcome to the Strength for Endurance Podcast (01:54) The Importance of Performance Blood Testing (02:29) Understanding Blood and Hormonal Health (04:26) The Role of Dr. Ruth Wilde and the SFE Team (07:02) The Impact of Poor Blood Health on Performance (08:33) The Limitations of General Practice Blood Tests (09:36) Understanding Performance Blood Tests (11:17) Key Blood Markers for Athletes (13:10) The Importance of Regular Blood Health Checks (14:17) Practical Steps for Monitoring Blood Health (15:10) Accessing Performance Blood Testing Services (15:59) 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

Listen in to todays episode where Kriss is joined by Exercise Physiologist from Northumbria University, Dr. Phil Hayes. As a Professor, Sports Scientist and Reseacher with over 30 years experience, he gives us a fascinating insight into some of the research and studies he’s done over the years. From how fatigue effects running gait, specifically the role of muscular strength; aerobic interval training, quantifying training and the relative age effect. But Phil is also unique, as well as having an incredible knowledge and understanding around the science of running, as an active Level 4 Athletics Coach he also delivers his knowledge into real life performance to runners at club level. Two ends of the spectrum that can often feel disjointed. A really eye opening conversation, lots of discussion points and plenty to take away into your own training. (01:13) Early Research on Running Performance (03:49) Exploring Fatigue Resistance (07:36) Practical Applications for Coaches (13:19) The Importance of Consistency in Training (17:39) Understanding Overuse Injuries (28:08) Understanding Exercise Intensity Zones (28:21) Exploring the Four Exercise Domains (28:56) The Role of Anaerobic Energy in Performance (30:58) The Big Three: VO2 Max, Steady State, and Running Economy (32:24) Fatigue Resistance and Force Absorption (37:03) Training for Force Production and Absorption (40:42) The Importance of Individualized Training (44:12) Challenges and Innovations in Training (46:31) Practical Applications for Coaches (53:41) Concluding Thoughts and Future Research 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

There is an art to successful and sustainable coaching. Now whether you’re self coached, training from a downloaded template or within a club, it’s vital that as athletes we don’t just follow a program blindly. How many times have you completed a training program where you haven’t had to change a single thing? Chances are you’ve had to miss sessions, the intensity has been too much or you’ve had a huge week at work and you just need to back off for a few days. Accepting this rather than ploughing on regardless doesn’t show weakness or failure, it shows a great level of common sense. We are all individual, life goes up and down and our training needs to fit in accordingly, not the other way round. Kriss shares how the team at SFE go about managing training load with their clients. From getting to know the full picture, why assumption is so dangerous and the importance of constant reflection. Whatever your current training situation, there are some great takeaways from todays episode. (00:00) Introduction to SFE Athlete Pathway (01:17) Welcome to the Strength for Endurance Podcast (01:59) The Importance of Managing Training Load (02:35) Tailoring Training Programs to Individual Needs (08:11) Avoiding Assumptions in Training (11:15) The Role of Math in Training Load Management (13:59) The Importance of Regular Review and Feedback (15:48) 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

it’s a pleasure to welcome Pippa Woolvern to the podcast today. A former GB Athlete, Psychology Coach and athlete mentor, Pippa set up Project RED-S with the aim of raising the awareness, prevention and support of low energy availability and it’s associated problems amongst athletes of all ages and abilities. A topic that resonates closely with both Pippa and Kriss, she shares her story of struggling with RED-S, the guidance and support she wished she’d had and the fantastic work they are now doing to help prevent other athletes from going down the same path. For more information on the fantastic work that Pippa and her team are doing at Project RED-S head over to https://red-s.com/ (02:21) Challenges Faced in the US (03:19 Impact of Clean Eating (04:51) Health Consequences and Mental Struggles (06:03) Reflections on Athletic Identity (10:11) Importance of Balance in Training (18:35) Project Red S and Its Mission (33:25) The Normalization of Stress Fractures (33:38) Media's Misguided Celebration of Endurance (34:36) Ignorance in Athletic Training (35:08) The Fine Line of Optimal Performance (35:18) The Importance of Nutrition and Recovery (36:12) Challenges in Coaching and Training (36:43) The Role of Education in Athlete Health (38:05) The Need for Holistic Training Approaches (38:59) The Complexity of Athlete Health (41:17) The Importance of Individualized Support (42:46) The Role of Coaches and Healthcare Professionals (43:45) The Value of Performance Blood Tests (44:38) The Long Game in Athletic Training (45:19) The Challenges of Balancing Training and Health (47:57) The Importance of a Support Network (50:27) The Need for Better Communication (53:42) Empowering Athletes with Knowledge 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

Our feet are one of our most important parts of "real estate". We expect so much from them, but rarely do we train and prepare them for the distances, terrains and intenities we have planned. We can get carried away with building stronger glutes, quads and hamstrings. But if we neglact the very thing that connects us with the ground, is this work wasted? It’s time to take it back to basics, shoes and socks off - let’s give our feet the thought and attention they deserve. (00:00) Introduction to SFE Athlete Pathwaw (01:15) Welcome to the Strength for Endurance Podcast (01:59) The Importance of Strong and Resilient Feet (02:39) Common Foot Issues in Endurance Athletes (04:17) Practical Tips for Foot Health (09:25) Developing Spring and Plyometric Strength (13:10) Addressing Biomechanics and Compensations (16:16) 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

It’s easy to feel overwhelmed these days when it comes to the “perfect run form” or what you should look like when you run. But how often are you able to take this information and advice and easily apply it to your own running? Today Kriss covers a few of the basics that you go and work on right away including Cadence, Mantra’s and Identifying Weaknesses. (00:00) Introduction to SFE Athlete Pathway (01:16) Welcome to the Strength for Endurance Podcast (01:59) Maintaining Strong Run Form (04:30) Understanding and Monitoring Your Cadence (08:23) The Power of Mantras in Running (10:04 )Addressing and Overcoming Weaknesses (13:35) 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

Whether you’ve been in the water your whole life, are just getting back into it or starting later in life, there’s a definite complexity to open water swimming, in comparision to that of it's pool counterpart. Of course, fitness, technique and level of experience will play a big part in how you perform. But as such a solitary sport there are many qualities, behaviours and traits that you can look to improve on dryland, before even getting into the water. We look to a few of the top considerations that’ll have a big impact on the way you prepare, approach and navigate each swim, no matter the distance or speed. (00:00) Introduction to SFE Athlete Pathway (01:21) Welcome to the Strength for Endurance Podcast (02:04) The Importance of Swimming in Endurance Training (02:58) Key Traits for Open Water Swimming (03:34) Adaptability in Open Water Swimming (06:41) Strategic Planning for Endurance Athletes (09:49) Focusing on the Details (13:12) Maintaining a Positive Headspace (15:49) Conclusion 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