Advertise on podcast: Strength For Endurance Podcast

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

"You have to have strong feet inside a great shoe" Yet why is so little emphasis put on ensuring they are as strong as possible?   Today Kriss talks everything from foot injuries, to bunions, orthotics and expensive shoes. He also shares some easy drills that you can start to implement right away. (00:00) Podcast Intro (00:40) Why Feet Matter (01:22) Injuries and Foot History (02:12) Kinetic Chain Explained (02:52) Common Running Injuries (03:13) Why Feet Get Ignored (04:49) Daily Foot Training (06:05) Tools and Foot Drills (06:52) Mobility and Toe Control (07:32) Big Toe Load Breakdown (08:00) Fixable Not Hopeless (09:08) Foot Dexterity Checklist (09:40) Daily Barefoot Drill Routine (11:19) Footwear and Strong Feet (12:29) Screening From Ground Up (13:11) Trail Proof Foot Conditioning (14:49) Coaching Offer 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

Training power and speed isn't elite, it also shouldn't be ignored. Whatever your goals increasing our ability to produce power and speed are vital for not only successful performance but to prevent injury. Ignore that aspect of training and you're increasing your likelihood of a sudden injury where something goes 'bang' without warning.  Today Kriss shares how you can bring power and speed training into your daily routines and training sessions. (00:00) Podcast Introduction (00:40) Why Speed Matters (01:24) Resilience and Longevity (02:27) Build a Strong Chassis (03:42) Aging and Force Tolerance (06:24) Quick Drills Before Runs (07:19) Gym Contrast Training (08:04) What Real Power Looks Like (08:46) Broad Jump Power (09:30) Depth Jumps Resilience (09:53) Why Runners Get Hurt (10:24) Earn Speed Training (12:17) Rehab With Plyos (14:03) Comprehensive Weekly Plan (15:19) Little And Often (16:38) Wrap Up 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

When you feel your running is going badly or you aren't seeing the times you want to, it's easy to feel disheartened.  Many of us will rely on external data to tell us how well training is going - HRV, pacing, watts etc, but this is not always helpful. Today we discuss the other signs to look out for when assessing how your training is going. You might be progressing more than you think...you just need to look a little deeper!  (00:00) Podcast Introduction (00:40) Beyond Metrics (01:39) Qualitative Training Signals (03:28) Strength and Nutrition Feedback (03:49) Signs You're Back (04:23) Avoiding Demotivation (05:07) Rebuilding After Injury (05:43) Confidence Through Strength Work (06:52) Key Strength Qualities (07:26) Nutrition Check In (07:39) Nutrition as a Safety Net (08:27) Accountability Beyond Sessions (09:55) Stacking Wins Across Training (10:42) Stop Chasing Daily Data (12:05) Signs You're Back at Best (13:54) Momentum Through Life Stress (14:57) Lifestyle Lens and Coaching (16:18) Wrap Up and Listener Qs