Strength Training for Runners – Part 2

Traditionally what we see with a lot of endurance athletes who are new to strength training is an inability to “connect” with the hamstrings and get them to fire during compound movements such as squats & deadlifts. So we like to incorporate some isometric hamstring work initially to help spend some time under tension where you can really engage, move around a little, focus, and find positions that will help to get the hamstrings to come to the party and support our larger movements. 


Guide to returning to training following COVID-19 infection

As we begin to learn to live with Covid-19 and not have to deal with lock downs anymore, the likelihood of contracting COVID has increased, and while not ideal there will be some steps to take before making a full return to training/competition.

Obviously you will need to isolate for the prescribed time by your local government, miss training, games and stay at home until you are symptom free and ready to return to training.

As with any illness, it is imperative to give our bodies rest and time to recover, your immune system needs time to recover so you don’t want to cause extra undue stress on your body at this time, if possible gentle low intensity movement can be implemented.

After the initial infection you will need to take some time to build back into usual training. Particularly as with COVID-19, even once you are symptom free there seems to be a delay in regaining full respiratory function. So it may take a little more time before you are able to train/compete at your previous levels. So a gradually build back to your usual training load and intensity will required.

There are some guidelines you can follow for a gradual return to training post Covid-19 infection. These are based on the work done by Elliot et al. (2020). “Graduated return to play guidance following Covid-19 infection”. BJSM, Vol 54 No. 19 which you can see in the infographic on this page. It follows a minimum 6 days re introduction to training but each phase can also be lengthened out based in individual needs and response to increasing loads during training.

Building resilience


Things have certainly changed a lot in a short space of time but as Charles Darwin said “It is not the strongest of the species that survives. It is the most adaptable to change.” So it is, we must adapt and evolve.

fruit smoothie

The Ultimate Smoothie Guide

A quick and easy solution to kickstart your day and get some nutrients in on your way to work or the gym without spilling yogurt or coco pops all over your lap on the drive.


Be Resolute in 2020. A short guide on achieving your goals.

I used to think new years resolutions were a waste of time. I had the attitude that if you wanted to change something then there is no time like the present. There wasn’t a need to wait for a special day to get things started. If you wanted to do something, just go ahead and do it. Easy to say when you’re a 25 year old, living at home with little responsibilities and an amazing mother that would cook, clean his clothes and make his bed for him.