Advertise on podcast: Strength For Endurance Podcast

Running injuries are complex and often the common treatments that are we seek out might provide some temporary relief but don't solve the problem. Today we discuss four of the most common injuries; calves and achilles, hip flexors, SIJ pain and runners knee. Listen in as Kriss explains how a systemic approach can help overcome these issues long term. 00:00 Podcast Intro 00:40 Running Injury Myths 02:28 Stop Spot Fixing 03:45 Calf Pain Root Causes 06:08 Posterior Chain Standards 07:44 Plyometrics For Resilience 08:22 Hip Flexor Tightness Fix 10:26 Power And Triple Extension 11:18 Sacroiliac Back Pain 12:11 Hip Mobility Check 12:24 Fixing SI Joint Pain 12:47 Dynamic Strength Standards 13:13 Ultra Runner Case Study 14:11 Why Massage Isn't Enough 14:53 Build Your Chassis 15:08 Knee Pain and Shin Splints 15:35 Eccentric Loading Basics 16:09 Dosage and Progression 18:30 Long Term Injury Proofing 19:37 Coaching Philosophy and Accountability 21:34 Personalized Plan and Q&A Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Even with setbacks and struggles there can be growth. It might not be exactly what you had planned or what you want, but things can still track in a positive direction. Today Kriss shares an honest insight into what's kept him positive in previous times of injury and most recently this past year dealing with cancer.  00:00 Podcast Introduction 00:40 Setbacks Become Growth 00:53 Personal Cancer Journey 02:17 Growth Amid Treatment 03:57 Why Training Matters 05:43 Adjusting Endurance Load 06:59 Rejecting Total Rest 08:11 Finding What You Can Do 09:04 Training as an Anchor 09:29 Chemo Fatigue Reality 10:15 Structure Builds Strength 10:48 Adapt Training Options 11:13 Leaning on Your Network 11:40 Scans and Surgery Ahead 11:59 Training Mindset Wins 13:41 Nutrition Cleanup Plan 14:25 Pivot Through Dark Times 15:48 Accountability and Discipline 17:42 Setbacks as Catalysts 19:04 Training as Medication 19:33 Plan the Comeback 20:21 Final Growth Mindset Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Nick came to us at the beginning of the year after struggling with ongoing achilles injuries and had his sights set on an Ironman 70.3 in October.  Over the months we worked alongside Nick's running coach, to address his strength and conditioning but also improve his day to day fuelling, supplementation and his overall training strategy towards his 70.3 goal. There's an interesting curveball in this episode, where upon arriving a few days out from the race, Nick was faced with the real possibility of having to double his distance and do the full Ironman! Listen in to find out what happened and to hear Nicks full story.  00:00 Podcast Intro 00:40 Nick Success Story 02:30 Root Causes Found 03:23 Rehab To Full Strength 05:11 Confidence And Mechanics 07:06 Return To Run Plan 07:49 Nutrition Baseline 09:26 Fueling Habits Build 10:11 Total Training Load 10:53 Supplements And Macros 11:25 Fueling Basics Dialed 11:49 Training Is Complex 12:17 Questions Build Mastery 12:51 Home Strength Setup 13:19 Behaviors Change Outcomes 14:45 Confidence Before Race 15:59 Ironman Curveball 17:24 Race Day Result 18:19 Comprehensive Training Framework 20:48 Coaching Invite Wrap Up Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Load, Stress & Strain are terms get thrown around like they mean the same thing - but they don't. Listen in as we look at them individually but also how when then escalate together we need to manage the balance 00:00 Podcast Introduction 00:41 Load Stress Strain Overview 02:23 Training Load Basics 03:18 Building Sustainable Load 04:29 Physiological Stress Metrics 07:14 Lifestyle Stress Effects 08:51 Understanding Training Strain 10:19 Coach Feedback And Adjustments 11:48 Count Respect Monitor Framework 14:09 Wrap Up And Next Steps Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

We all know the fatigue that starts to accumulate in the middle of a training block. Longer, harder sessions can leave you feeling pretty empty and that's often when people start to drop their strength sessions. However this is a big mistake….find out why in todays episode.  00:00 Podcast Introduction 00:40 Why Strength Gets Dropped 01:25 Strength Is Non Negotiable 02:09 The Burnout Trap 03:02 Earn The Right 04:22 Ebb And Flow Programming 05:14 Maintenance Not Maxing Out 06:12 Fatigue And Injury Risk 07:18 Adjusting Strength In Peak Weeks 07:55 Tapering Strength Work 08:27 Fix Weak Links Year Round 09:19 Smart Loading Options 09:50 Adjust Intensity Seasonally 10:41 Fatigue Risk Management 11:42 Mechanics Over Max Effort 12:56 Individual Needs And History 14:25 Accountability And Adjustments 15:07 Consistency Prevents Injuries 16:23 Ebb And Flow Wrap Up Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Is it possible to achieve a half marathon PB by running less? Today Kriss is joined by SFE athlete Clement who came to work with us a number of months ago. Listen in to hear how Kriss & Clement approached his training, what they adjusted and how he achieved a personal best time. 00:00 Welcome and Guest Intro 02:10 Half Marathon Debrief 02:58 Less Volume Better Result 04:13 Strength and Weight Gain 04:56 Fueling and Performance Gains 07:55 Building Consistent Lifting 09:12 Balancing Run Ride Recovery 11:20 Periodization to Marathon 12:46 Sleep Struggles After Big Ride 13:45 Sleep Schedule Reality Check 14:40 Sleep Hygiene and Fueling 15:42 Early Wakeups and Overload 16:35 Lab Test Guilt and Timing 17:43 Post Race Build Plan 20:41 Motivation Markers and Baselines 22:05 Confidence and Self Regulation 23:40 Lab Test Expectations 24:08 Race Pacing and Strong Finish 25:03 Strength Training Pays Off 26:24 Adjustments and Gratitude Wrap

Comparision is the theif of joy - we are all moving through different chapters of our life and the same applies to your training. Listen in as Kriss discusses how powerful, yet distructive comparison to your past self or others can be, and how to get the most out of your present chapter.  00:00 Podcast Introduction 00:40 Training for Ultra Events 01:07 When Expectations Turn Cruel 03:31 Protect the Good Habits 05:49 Comparison Fuels Overtraining 06:26 Thriving Versus Surviving 07:26 Life Chapters Change Training 08:10 Build Sustainable Momentum 09:08 Push Pull With Maturity 09:57 Everyone Trains Differently 10:06 Modern Training Mindset 11:12 Double Down on Basics 11:48 Avoid Self Coaching Traps 12:27 Weekly Accountability System 12:44 Real World Athlete Proof 13:33 Lifestyle Supports Big Volume 14:55 Stop Comparing Stay Healthy 16:07 Rebound From Injuries 17:34 Earn the Right to Train 18:22 Relentless Variables Momentum 18:58 Sustainable Long Term Psychology 20:17 Wrap Up and Next Steps Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Beth joined us at SFE having lost all confidence in her running due to injury. We quickly identified through our screening process that although very strong in certain areas, she lacked strength and confidence in the areas that would allow her to get over injury and back to running. Over the last 12 weeks we have progressively worked on these ares together, alongside her running program - building back her volume and confidence to successfully navigate the Great Norse Run. She's now backing it up a few weeks later to embark on The Isles Ultra in the Hebrides. 00:00 Catching Up Post Run 01:03 Event Format And Distances 02:36 Fatigue And Recovery Lessons 04:21 Pacing Without Racing 05:29 Strength Training Impact 06:59 Pre Trip Injury Scare 07:52 Next Challenge Hebrides Ultra 08:32 Moonlike Iceland Terrain 10:04 Fueling And Flavor Fatigue 13:43 Hebrides Conditions Ahead 14:33 Post Event Fatigue 15:15 Lego Training Tracker 17:26 Confidence For Hebrides 18:53 Iceland Low Moments 20:54 Goggles And Weather Kit 22:52 Mindset And Community 24:38 Hebridean Way Logistics 26:04 Progress And Sign Off Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Recovering from long-term, reoccurring injuries or REDS (reletive energy deficiency in sport) requires more than just focus on treating the symptoms.  We need to be looking at other big percentage changes such as our relationship with nutrition, what our blood health looks like an adjustments to our overall training load.  These are areas we need to take bigger strides with if we're going to move aware from injury and low energy availbility for good.  Listen in as Kriss discusses this in more detail.  00:00 Podcast Introduction 00:40 Injury Recovery And RED-S 01:23 Small Fixes Vs Big Changes 02:36 Root Causes And Accountability 04:50 Psychology Habits And Fueling 06:00 Strength Training The Basics 06:35 Train Globally Not Locally 07:19 Multifactorial Recovery Approach 07:39 Recovery First Framework 08:05 Accountability Changes Everything 08:24 Fueling and Strength Progression 09:04 Build Your Support Team 10:15 Recovery and Lifestyle Audit 10:38 Strength Endurance Results 11:58 Tools to Prevent Relapse 13:01 Big Rocks Over Quick Fixes 14:17 Costly Mistakes and Wrap Up Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

An often overlooked casue of injury within endurance athletes is a lack of physiological maturity. Today Kriss explains what he means by this; who is most at risk and what to do if you think this is you.  (00:00) Podcast Introduction (00:40) Why Injuries Keep Returning (01:07) Physical Maturity Explained (01:45) The Long Timeline to Resilience (01:00) From Marathon to Ultra Ambitions (03:24) Training Plans Need Context (03:44) Experience Levels Matter (04:48) The Slow-Burn Breakdown (05:47) Hormones and Health Red Flags (06:37) Earn the Right to Progress (07:33) Respect Physiology or Break (08:28) The Rapid Distance Escalation (08:55) Coaching Beyond Running (09:17) Building a 100K Plan (09:59) Injury Spiral Warning (10:16) Earn the Right (11:41) What Comprehensive Training Looks Like (13:35) Respect Physiological Timelines (15:38) Listen Then Reload (17:08) Long Game Wrap Up Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Sometimes just the smallest of changes can have significant improvements. In today episode listen in as Kriss shares 5 ways you can improve the quality of your strength sessions. (00:00) Podcast Intro (00:41) Five Small Adjustments (01:57) Use a Mirror (05:06) Train Your Coaching Eye (05:37) Strict Recovery Timing (07:27) Intensity Over Volume (08:00) Respect Recovery (08:22) Warm Up Essentials (09:27) Little And Often Mobility (10:12) Train With A Plan (11:20) Personalize Your Program (12:31) Record Your Work (13:57) Track Feelings And Stress (15:21) Behavior Change Through Logs (16:02) Five Adjustments Recap (16:46) Questions And Next Steps Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

In this weeks podcast Kriss talks about building a PTP plan - a framework that you can use to give clarity and confidence in the lead up to an event, training camp or expedition. We were introduced to PTP or the 'Practical, Tactical & Psychological' framework by Sports Psychologist and friend of the podcast Stu Holliday, and a number of our clients have since used the approach to some great success. From kit lists and travel logistics, to checkpoint locations and positive mantras  - there is so much to remember in the lead up to an important event. So get a pen and paper ready to take some notes, there's plenty to take away from this podcast. If you want to reach out to Stu Holliday regarding his work you can find him @endurancemindcoaching https://www.endurancemindcoaching.com/ The PTP Plan: Practical, Tactical, Psychological Prep for Endurance Events Chris Hendee introduces The Strength for Endurance podcast and explains how psychology and planning can improve endurance performance. He shares a simple framework learned from sports psychologist Stuart Holiday called the PTP Plan—Practical, Tactical, Psychological—to create clarity and confidence for races, training camps, and long events like ultras or Ironman. Tactical planning includes defining what the event means, what success looks like, enjoyment, and building a strategy by segmenting the course between checkpoints, aid stations, transitions, terrain, and pacing. Practical planning covers race-day admin, schedules, kit lists, drop bags, clothing options, route familiarity, and contingency preparation. Psychological planning focuses on pre-race mindset, choosing intentions, gratitude, managing inner dialogue, and specific tactics for tough moments (chunking, counting, music, data, tagging onto others, and refocusing on the next checkpoint). He encourages writing the plan down, refining it, and sharing it. (00:00) Podcast Introduction (00:40) Why Psychology Matters (01:31) PTP Plan Overview (02:45) Write Your PTP Sheet (03:48) Tactical Goals Defined (05:46) Visualize Success (06:55) Strategy And Chunking (08:59) Practical Race Day Admin (10:17) Race Week Mindset (10:45) Kit List Drop Bags (11:36) Route Recon Strategy (12:28) Pre Race Headspace (13:50) Gratitude Inner Chimp (15:33) Tough Moments Tactics (16:40) Mental Rehearsal Framework (17:43) Share Your PTP Plan (18:52) Wrap Up Next Steps Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

Listen in to todays conversation between Kriss and client Felipe. They talk strength training for marathon distance, when and how Olympic Lifting should be used by runners, as well as the gaps and risks that come with generic strength programs  00:00 Welcome and Setup 00:11 Why Olympic Lifts Matter 00:45 Risk Reward for Runners 02:23 Podcast Intro and Mission 03:03 Felipe Wants Explosiveness 04:21 Complexity and Load Management 05:36 Earn the Right to Barbell 06:29 Bridge with Dumbbells First 11:26 Marathon Goal Comes First 13:28 Generic Programs Are Dangerous 15:12 Timeline to Master Olympic Lifts 15:39 Respecting Intensity 16:24 Splitting Upper Body 17:10 Why Rows Matter 17:54 Marathon Volume Reality 19:48 Adjusting Strength Formula 21:26 Olympic Lifting Tradeoffs 22:23 Peak Week Simplification 23:50 Power Timing and Safety 27:00 Eight Week Plan Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance

In todays podcast, SFE client Laura kindly opened up to share her journey. Coming from a place of low energy availability which led to three stress fractures, Kriss and Laura talk about how she dealt with the reality that she was facing, managing her mindset and how the changes she has made has transformed her whole life, not just her running.  (00:00) Podcast Intro (00:40) Meet Laura (01:09) Trail Running Origins (03:11) Breakthrough Results (03:46) Self Coaching Approach (04:51) Training Volume Reality (05:42) Overtraining Mindset (07:14) Stress Fracture Spiral (08:40) Making Training Sustainable (10:36) Recovery Reset Begins (13:34) Climbing Out of RED-S (15:18) Potential Unlocked (16:11) Timeline and Training Ramp (17:04) No Calorie Counting Approach (19:10) Carbs Beyond Training (21:55) Strength Training as Identity (24:06) Avoiding the Next Dip (25:07) Advice and Wrap Up

It's safe to say that most of us love to train, it's our passion, our lifestyle, even - our addiction. However if we don't approach our training with respect, logic and a level of physiological understanding we can quickly find ourselves walking a dangerous path. Today Kriss reminds us that even though we want to push our bodies capabilities and see how far, how fast or how much we can go, we have to make sure that we balance this conscientiously. (00:00) Podcast Intro (00:40) Why Training Matters (02:02) Longevity And Sustainability (04:47) When Passion Turns Risky (06:05) Pillars Of Performance (07:55) What Sustainable Athletes Do (09:03) Nutrition Basics For Endurance (10:44) Recovery Drives Adaptation (11:27) High Mileage Trap (12:03) Influencer Veneer and Trauma (12:26) Sustainable Volume Basics (13:45) Recovery and Fuel Checks (14:18) Hormones and Blood Markers (15:38) Push Pull Training Psychology (16:42) RED-S and Injury Signals (17:45) Building a Full Plan (19:55) Individualized High Volume (22:13) Long Term Mindset Wrap Learn more about Strength For Endurance: Download our FREE Return to Run guide: https://www.strengthforendurance.com/return-to-run-guide Find Out About Online or Face to Face Coaching Programs: https://www.strengthforendurance.com/ Receive weekly coaching tips and masterclasses straight to your inbox:  https://www.strengthforendurance.com/sfe-inner-circle Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance