Strength For Endurance Podcast
The Strength For Endurance Podcast explores the wins, challenges and lessons experienced in the pursuit of successful endurance performance. Each episode your host and owner of Strength For Endurance Kriss Hendy discusses what it takes to truly reach your potential and stay injury free, whether your sights are set on your first 10km or elite competition. From strength and conditioning to injury rehabilitation and preventing overtraining, Kriss is regularly joined by inspiring guests, from clients and coaches, to lecturers and research experts. Ultimately we look to answer the question ‘How can we achieve long-term successful endurance performance, whilst maintaining optimal health and lifestyle-balance?'…. To find out more about training with Kriss at Strength For Endurance, head over to www.strengthforendurance.com
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Best 'bang for your buck' S&C exercises
11/21/2025
Best 'bang for your buck' S&C exercises
If you’ve been listening to this channel for a while now you’ll know were big believers in having a individualised approach to your training. So exercises that are showcased as "the best…..the number one exercise…..the only exercise for….” always need be approached with a bit of caution and logic. However there are some strengthexercise that really ARE great for the majority of individuals, and through our 15+ years of coaching here at SFE have been used to test to develop the strength and performance of hundreds of athletes. Listen in as Kriss shares 5 of his favourite, and most utilised exercises he uses when working with clients, give them a go and let us know how you get on. (00:00) Introduction to The Strength for Endurance Podcast (00:41) The Best Bang for Your Buck Exercises (02:31) Exercise 1: Lateral Box Step Up (04:52) Exercise 2: Elevated Single Leg Glute Bridge (06:28) Exercise 3: Heel Elevated Goblet Squat (09:00) Exercise 4: Kneeling Banded Wood Chop (11:14) Exercise 5: Low Level Plyometric Drill (14:28) Conclusion and Final Tips 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
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Should I train today? Injured, fatigued or just unmotivated
11/14/2025
Should I train today? Injured, fatigued or just unmotivated
We’ve all been there - you've woken up and things don’t feel 100%, maybe your calf is niggling, you’re feeling exhausted after a big week at work and minimal sleep or you feeling like you’re coming down with something. Most of us will have that little voice inside us that say’s "Should I train today?” But how do you make the decision whether to pull back or push on through? Listen in as Kriss works through these scenarios. (00:00) Introduction to The Strength for Endurance Podcast (00:39) The Dilemma: To Train or Not to Train? (01:30) Understanding Risk vs. Reward in Training (03:22) The Importance of Adjusting Your Training (04:57) Listening to Your Body's Signals (06:56) Adapting Training to Life's Demands (09:00) Consistency Over Intensity (14:04) Final Thoughts and Encouragement 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
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Why prioritising your warm up & recovery is the key to success
11/07/2025
Why prioritising your warm up & recovery is the key to success
Two of the most important elements of training that often get ignored - How you warm up and recover from every training session. These are non-negotiables that’ll help to prevent injury, move past injury, improve your skill set and develop power, speed and endurance. But they are often neglected due to being time poor or not fully understanding what the best exercises are. In todays episode Kriss explain how having a short, effective warm up and recovery routine that you can do daily will help to move the needle towards to injury or performance goals (00:00) Introduction to The Strength for Endurance Podcast (00:42) Overcoming Injuries and Plateaus (02:03) The Importance of Warmup Routines (02:23) Addressing Imbalances and Weaknesses (03:37) Consistency in Warmup and Recovery (06:46) Tailoring Warmup to Individual Needs (09:22) Effective Recovery Strategies (12:04) Integrating Warmup and Recovery into Daily Life (13:04) Final Thoughts and Call to Action 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
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What does the off season mean to you?
10/31/2025
What does the off season mean to you?
For many of us in the endurance community the sports we love to do are central to our lifestyles, they are part of our every day and the thought of an off season can be fairly daunting. Today Kriss looks at why the 'off season’ (or period of significant de-load as he likes to call it) is so important, how it can be managed and why it varies from person to person. (00:00) Introduction to The Strength for Endurance Podcast (00:40) Understanding the Off-Season (01:19) Key Considerations for Off-Season Training (02:59) Adjusting Training Intensity and Volume (04:30) Mental and Physical Recovery Strategies (06:25) Planning Your Off-Season (09:35) Embracing the Off-Season (12:35) Final Thoughts and Listener Engagement 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
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Why upper body strength is important for runners and cyclists
10/24/2025
Why upper body strength is important for runners and cyclists
One of the biggest miscinceptions amongst endurance athletes is the notion that you do not need to develop upper body strength for running and cycling performance. Listen in as Kriss dispells this myth and showcases the significant performance gains that can be achieved from being stronger through your upper body. (00:00) Introduction to The Strength for Endurance Podcast (00:41) The Importance of Upper Body Strength in Endurance Sports (01:50) Common Misconceptions and the Need for Upper Body Strength (06:55) Practical Exercises to Build Upper Body Strength (09:47) Integrating Upper Body Strength into Your Routine (13:06) Conclusion and Final Thoughts 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
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Why Training Load Management Is So Important During Injury Recovery
10/17/2025
Why Training Load Management Is So Important During Injury Recovery
When rehabilitating an injury, one of the most important variables to be managing is the amount of training you’re continuing to do. This variable will literally make or break the success of your recovery, as too little of the necessary work won’t create enough stimulus and too much will likely overload you. Listen in as Kriss discusses the balance necessary to optimise rehab, the pysychological toll it can take and the need for accountability during this process. (00:00) Introduction to Training Load Management (00:59) Psychological Aspects and Professional Guidance (01:57) Understanding Your Current Training Load (03:20) Consultation and Personalized Training Plans (05:03) Creating Action Plans and Maintaining Activity (11:46) The Importance of Feedback and Accountability (13:12) Adapting and Progressing Through Injuries (18:02) Final Thoughts and Encouragement 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
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The implications of GLP-1 drugs on endurance performance with Nicola Marsh R.D
10/10/2025
The implications of GLP-1 drugs on endurance performance with Nicola Marsh R.D
GLP-1 weightloss medication has seen a surge of popularity within the general population over the last few years, and has so far shown success for many individuals seeking weightloss. But the desire for significant weightloss might not be the first thing you think of when working with endurance athletes, runners, cyclists and triathletes. However as our guest today Nicola Marsh explains, her work as a Registered Dietician and Sports Nutritionist has seen a high increase in the number of athletes utilising this drug without understanding the implications and risks it might have. Listen in as Kriss and Nicola discuss this in more detail. (00:00) Introduction to the Podcast (00:40) Meet Nicola: Dietician and Sports Nutritionist (02:11) Exploring GLP-1 Medications (04:07) The Impact of Weight Loss Injections (06:51) Concerns and Consequences of GLP-1 Usage (11:34) The Psychological and Physiological Effects (15:09) Balancing Performance and Health (18:55) The Complexity of Body Image and Weight Management (28:00) Navigating Body Image and Unsolicited Comments (29:26) Challenges in Coaching and Training (31:48) Supporting Clients on Weight Loss Injections (33:40) The Importance of a Multidisciplinary Approach (45:55) Health and Weight: Unpacking the Complex Relationship (48:29) Advocating for Holistic Health Support (49:52) Connecting with Nicola Marsh and Upcoming Events 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
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Training easy is the biggest lie you are telling yourself
10/03/2025
Training easy is the biggest lie you are telling yourself
Zone 2, steady state training is deceptive. If you’re someone who wants to run long, you’ll know that building your aerobic engine is an essentail part of your training. But what many people don’t understand is that they also need to build resilience in their body. And this comes by incorporating qualities like power, speed and intensity into your training. The body builds strength in response to a stimulus, so If you're not applying enough load and force through theres not enough stimilus. This is why we see so many injuries in endurance sport, because often the body doesn’t match the engine. Listen in as Kriss explains this in more detail. (00:00) The Biggest Lie in Endurance Training (00:47) The Downregulation Trap (01:40) The Importance of Intensity (02:37) Combating Training Plateaus (03:42) Integrating Strength and Conditioning (05:11) Personalized Training Programs (06:24) The Role of Recovery and Adaptation (12:21) Final Thoughts and Encouragement Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Injury? Poor performance? The Devil is in the Details
09/26/2025
Injury? Poor performance? The Devil is in the Details
We’ve all heard the saying, but what does it mean when it comes to our training? Listen in as Kriss breaks down numerous examples of where people thought they were doing the right thing, but in fact were missing the clear details that allowed them to get back on track and see improvements quuickly. (00:00) Introduction: The Devil is in the Details (00:08) Understanding Endurance Performance Challenges (01:36) The Importance of Individualized Training Programs (02:48) Identifying and Addressing Weaknesses (04:48) The Role of Detailed Movement Analysis (08:49) The Future of Coaching and Personalized Feedback (14:33) Conclusion: Embracing the Details for Success Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Navigating low energy availability and bone stress injury back to running 100 miles - with SFE Client Amy
09/19/2025
Navigating low energy availability and bone stress injury back to running 100 miles - with SFE Client Amy
A very talented athlete, Amy has been an SFE member for a number of years now. After navigating a number of setbacks during this time, she has successfully built herself back up to to being able to take on the Lakeland 100 this year, shaving an impressive 8+ hours off her previous attempt. Listen in to this emotional but inspiring story, that many of you will relate to - navigating the highs and lows of endurance sport, injury, and ultimately coming out the other side stronger, smarter and ready to take on more in the future. (00:00) Introduction to The Strength for Endurance Podcast (00:41) Meet Amy: A Journey of Endurance (01:29) Amy's Early Running Adventures (02:36) Transition to Trail Running (04:50) Joining the Running Club and Ultra Distances (06:17) Winning Races and Increasing Training (07:18) Health Issues and Misdiagnosis (08:33) The Impact of Overtraining (10:37) Seeking Professional Help (15:48) Understanding the Root Causes (27:27) Understanding Energy Deficiency (28:43) Navigating Injuries and Recovery (31:32) Returning to Competition (32:49) Overcoming Fears and Setting New Goals (36:49) Challenges and Setbacks (45:00) Executing the Best Race (49:43) Lessons Learned and Future Plans Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Struggling with mindset on Race Day?...Train as you intend to compete with Stu Holliday from Endurance Mind Coaching
09/12/2025
Struggling with mindset on Race Day?...Train as you intend to compete with Stu Holliday from Endurance Mind Coaching
Kriss is joined again by Stu Holliday, Sport & Exercise Psychologist from Endurance Mind Coaching. Stu works with a range of clients of all abilities, has worked with a number of clients here at SFE and currently supports the British Olympic Swimming Team. You can find out more about Stu’s background by revisiting the first episode we did with Stu here: https://open.spotify.com/episode/0m2FmlKm5Cqa2dvIl4v7jW?si=e56c69f98e9e4f89 Today he’s back to talk about the importance of consistency when it comes to mental training and the benefit of using tune up races in preparation for big events - some great takeaways! (00:00) Introduction to The Strength for Endurance Podcast (00:40) Meet the Expert: Sport and Exercise Psychologist (02:13) Race Preparation and Event Strategy (03:32) The Importance of Mental Training in Endurance Sports (08:01) Balancing Life and Training for Endurance Athletes (14:25) Practical Tools and Techniques for Mental Toughness (33:13) Conclusion and How to Get in Touch Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Did you find running later in life? What you need to be considering to prevent injury
09/05/2025
Did you find running later in life? What you need to be considering to prevent injury
Are you someone who has found running at a later stage? If so, did you grow up playing any other sports? Will you previous sporting history matter in terms of your future running potential, training tolerance or resistance to injury? Tune in as Kriss discusses the importance of considering this in more detail and what you need to factor in when starting running later on. (0:00) Intro & Podcast Purpose (0:39) Did You Play Sports Growing Up? (1:22) Why Athletic History Matters (2:03) Starting Endurance Sports Later in Life (2:43) Building a Foundation for Training (3:44) The Role of Strength & Conditioning (4:55) Comparing Athletic vs. Non-Athletic Backgrounds (6:18) Injury Risks & Imbalances (7:30) How to Assess Your Strengths (8:35) Building Resilience for Endurance (10:10) Chris’s Personal Experience (14:46) Listener Q&A & Outro Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Navigating Hip Pain & Returning to Long Distance Performance
08/29/2025
Navigating Hip Pain & Returning to Long Distance Performance
Hip pain spans a wide range of causes, levels of severity and recovery timelines. From chronic overuse injuries to acute trauma, and contributing factors including low energy availability and excess volumes of endurance training - issues around the hip are complex. In todays episode Kriss deep dives into his coaching experience and importantly the success that the team at SFE have had when supporting clients with hip pain. Kriss shares a range of few clients stories - how they’ve gone about navigating and overcoming setbacks that have plagued individuals for many years. (00:00) Introduction to The Strength for Endurance Podcast (00:42) Understanding Hip Pain in Endurance Sports (01:44) Common Hip Injuries and Their Impact (03:16) Rehabilitation and Recovery Strategies (04:46) Case Studies and Success Stories (07:54) The Importance of Strength and Conditioning (10:55) Developing a Personalized Training Program (15:36) Integrating Rehabilitation into Daily Life (21:39) Final Thoughts and Encouragement Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Traversing The Haute Route Pyrenees with SFE Client Peter
08/22/2025
Traversing The Haute Route Pyrenees with SFE Client Peter
Long time SFE member Peter is passionate about ultra distance adventures - whether it’s hiking, cycling, skiing or running. Today he joins us to talk about his most recent challenge - The Haute Route Pyrenees, which traverses the Pyrenees from the Atlantic to the Mediterranean Coast. Peters planned route would take him along 840km of varying terrain, include 60,000m of elevation, and take a predicted 60 days. However like many great adventure, you have to respond to the conditions that are thrown your way. From high temperatures, storms, having to navigate the effects of glacial erosion and the boulder fields that came as a result, Peter shares his journey - the highlights and the challenges. Kriss asks him about his go to food choices, his meticulous ’spreadsheet’ planning and how his body is recovering now he’s home. An inspirational journey, thank you for sharing it with us. (00:00) Introduction to The Strength for Endurance Podcast (00:41) Peter's Route Pyrenees Adventure Overview (01:45) Challenges and Experiences on the Route (03:01) Navigating the Central Pyrenees (04:10) Adjustments and Decision Making (08:19) Physical and Mental Toll (11:16) Post-Adventure Recovery (22:20) Lessons Learned and Future Plans (28:45) Conclusion and What's Next for Peter Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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A pro-activate approach to lower back & SI Joint pain
08/15/2025
A pro-activate approach to lower back & SI Joint pain
A pro-activate approach to lower back & SI Joint pain If you've ever experienced lower back pain or SI Joint pain you'll know how debilitating it can be. It can halt your training and any progress you have made in it’s tracks - and seemingly out of the blue. It’s time to flip your mindset and restore confidence in your body. In todays episode Kriss talks us through the logical and successful approach he has taken many clients through over the years, enabling them to do what they love without fear. (00:00) Introduction to SI Joint Pain (02:51) Personal Experience with Injuries (05:20) Understanding the Root Causes (08:19) The Importance of Strength and Conditioning (11:44) Developing a Personalized Approach (16:23) Consistency and Accountability (24:33) Final Thoughts and Encouragement Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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National Cross Country Mountain Bike Champion on just 4 hours training a week - Phil Pearce
08/08/2025
National Cross Country Mountain Bike Champion on just 4 hours training a week - Phil Pearce
We’ve got a great episode for you today, as Kriss is joined by recently crowned National Cross Country Mountain Bike Champion, Phil Pearce. Phil has had a fascinating journey up to this point, that has been built upon raw talent, pure grit and sheer determination. Being self coached, chasing Strava segments and riding ‘all out’ on his commute to work - his results started to get noticed by British Cycling and just 2 years into riding competitvely was asked to attend the 2016 Olympic Test Event in Rio de Janeiro. It’s such an organic and inspiring story of someone who just loves to ride - but like many of us does so whilst also juggling full time work and being present for his young family. (00:00) Introduction and Welcoming Phil (00:37) Phil's Early Cycling Journey (01:36) Transition to Mountain Bike Trials (03:40) Discovering Strava and Competitive Racing (08:20) Rising Through the Ranks (11:15) Chasing the Olympic Dream (13:30) Setbacks and Reflections (28:02) Playful Competitiveness (28:47) Adult Sports Day Memories (29:41) Strength and Conditioning Routine (30:46) Unique Training Techniques (34:53) Overcoming Injuries (39:16) Balancing Family and Training (48:32) Consistency and Mental Toughness (49:33) Looking Ahead to the Next Season
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Do you have a highly physical job but also want to excel in endurance sport?
08/01/2025
Do you have a highly physical job but also want to excel in endurance sport?
Many of us will have jobs that are physically demanding in their nature from gardeners and builders, to farmers and hospitality staff, the list goes on... High step counts, repetitive physical tasks or constant lifting - this type of work places a high demand on our body. So are we considering this load when we undertake a high volume endurance training program? Some of the best endurance athletes we've worked with have been manual workers, but I’ve also seen a lot of burnout and injury as a result. It’s not a question of can it be done, but more how it can be done to thrive in all aspects of your life. (00:00) Introduction to The Strength for Endurance Podcast (00:41) Real-Life Stories: The Ultra Distance Athlete (01:31) The Importance of Quantifying Training Load (02:12) Challenges Faced by Manual Laborers (05:40) Addressing Mobility and Previous Injuries (09:41) Tailoring Training Programs for Individual Needs (11:45) The Role of Nutrition and Hydration (14:48) Conclusion and Final Thoughts Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Why are people still 'tip-toeing' around S&C in the endurance community?
07/25/2025
Why are people still 'tip-toeing' around S&C in the endurance community?
In the majority of other sports, S&C is an equally valued component of athletic performance. The associated benefits it has on performance and the biggest risks if not. So why in the broad spectrum of endurance sport is S&C still so diluted and undervalued? Following a recent ultra-running “masterclas"s, where the experienced presenter downplayed the need for S&C into one 20 minute session a week - is this really what it’s come to? In a community of people who are pushing their bodies to extremes on trails, road or in the mounatains - expecting your body to keep giving, without a great S&C program is ludicrous. Listen in as Kriss discusses more... (00:00) Introduction to The Strength for Endurance Podcast (00:40) Personal Disappointment and Masterclass Experience (01:42) The Importance of Strength and Conditioning (02:30) Challenges Faced by Endurance Athletes (03:24) The Necessity of Comprehensive Training (04:19) The Role of Strength and Conditioning in Injury Prevention (05:03) The Reality of Endurance Training (09:30) The Need for Individualized Training Programs (13:21) Final Thoughts and Encouragement Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Going vegan, diet fads and influencer advice that can be detrimental to the endurance athlete
07/18/2025
Going vegan, diet fads and influencer advice that can be detrimental to the endurance athlete
The most important thing when following an ultra endurance program is making sure that you have energy available to meet the demands and expectations of your training. Many people can find themselves in a big deficit, with serious injuries and often disordered eating patterns because they innocently but significantly adjusted their nutrition. From diet fads, to going vegan, to infuencer led advice, Kriss delves into the problems arising from a lack of understanding around what fuel is enough to meet your physical demands. (00:00) Introduction to Fueling for Performance (01:07) The Importance of Energy Availability (02:01) Navigating Nutrition Advice and Influences (02:53) Understanding Individualized Nutrition (04:49) The Dangers of Nutritional Deficits (06:55) Signs of Inadequate Nutrition (08:00) Creating a Sustainable Nutrition Plan (11:19) Long-term Health and Performance (13:35) Conclusion and Final Thoughts Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Case study: How to achieve success in both your corporate career and the endurance world
07/11/2025
Case study: How to achieve success in both your corporate career and the endurance world
A large proportion of the clients who work with us are pushing hard in multiple areas of their lives. They are immersed in busy, and sometimes stressful corporate careers, have family responsibilities at home and are also trying to achieve feats within endurance sport. Physically capable of alot, but juggling training, careers, family and health can be tough and often results in injury or burnout. In todays episode Kriss takes you through one particular case study and shows how with the right approach and balance we can thrive in all areas. (00:00) Introduction to The Strength for Endurance Podcast (00:43) Real-Life Story: Balancing Corporate Success and Ultra Running (02:34) Identifying the Key Challenges (03:36) Creating a Sustainable Training Program (07:30) The Importance of Strength and Conditioning (09:28) Tailoring the Training Program (10:45) Nutritional and Hormonal Considerations (11:51) Long-Term Success and Adaptation (13:18) Final Thoughts and Encouragement Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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How To Train For An Ultra Marathon Without Getting Injured
07/04/2025
How To Train For An Ultra Marathon Without Getting Injured
Whether it's your first attempt or your 20th, training for an ultra marathon event is no mean feat. Unfortunatley the volume and intensity of the training often leads to injury, especially if the right approach isn’t taken. Today Kriss looks into how we can avoid injuries when training for an ultra marathon. - What do we need to establish before training begins? - What happens when volume and distance start to ramp up? - What other factors can help us getting to that finish line without injury (00:00) Introduction to The Strength for Endurance Podcast (00:40) Training for an Ultra Marathon Without Injury (02:26) Common Challenges and Success Stories (07:17) Establishing a Good Starting Point (09:32) The Importance of Individualized Training (21:52) Psychological and Nutritional Considerations (30:25) Final Thoughts and Encouragement Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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Client Transformation: Struggling to get back to running post children, reoccurring leg niggles and a history of RED-S
06/27/2025
Client Transformation: Struggling to get back to running post children, reoccurring leg niggles and a history of RED-S
In todays episode Kriss shares with you the story of a female client who was struggling to get back to running post children (her youngest now 2.5 yrs old). This client had trained and competed at an elite level up until her mid 20’s during which she struggled with RED-S. She came to us at SFE because even though she felt she was doing everything she needed to, niggles keep cropping up everytime she tried to get back to running. Kriss discusses the comprehensive approach that followed, one that quite quickly saw her back on track, pain free and confident about running consistently again. (00:00) Introduction to The Strength for Endurance Podcast (00:42) Real-Life Client Transformations (01:27) Understanding Individual Complexities (01:57) Postnatal Challenges and Considerations (03:25) Building a Personalized Training Roadmap (08:05) Addressing Physical Imbalances (11:00) Psychological and Physiological Balance (14:30) Conclusion and Final Thoughts Learn more about Strength For Endurance: 👉Download our FREE Return to Run guide: 👉Find Out About Online or Face to Face Coaching Programs: 👉Receive weekly coaching tips and masterclasses straight to your inbox: 👉Follow us on Instagram, Facebook, Tiktok and Youtube @strengthforendurance Podcast post-production by
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How do you walk away from a 50km trail race(with 8000+ stairs) with no muscle soreness? - Ange’s Story
06/20/2025
How do you walk away from a 50km trail race(with 8000+ stairs) with no muscle soreness? - Ange’s Story
For SFE client Ange, Ultra Trail Australia was a bucketlist race, that she once thought was out of reach. In todays episode, we share a few snippets from our post race debrief. Ange and I discussed the unique feature of the event that included over 8000 steps, getting her nutrition on point, how she navigated sickness in race week and how she walked away without very little muscle soreness. (00:00) Welcome and Introduction (00:02) From Setback to Triumph (01:22) The Big Goal: 50K Trail Race (03:05) Race Day Challenges and Experiences (05:23) Training and Preparation Insights (13:11) Nutrition and Recovery Strategies (14:22) Mental and Physical Resilience (16:30) Post-Race Reflections and Lessons Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 Subscribe to our Youtube Channel - 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 - 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 - Podcast post-production by
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How we’ve helped so many clients overcome knee pain and get back to running
06/13/2025
How we’ve helped so many clients overcome knee pain and get back to running
Knee pain in runners is a common issue, however it can be both prevented and solved with the right approach. Today Kriss talks through 6 key components that we incorporate when working through knee pain with our clients. Over the past 15+ years SFE has helped an extensive number of runners overcome injury, resume consistent training and regain confidence in their bodies to take on whatever goals they set their mind on. (00:00) Introduction to Overcoming Knee Pain (00:42) Understanding Knee Pain in Runners (02:12) Importance of Mobility and Flexibility (05:38) Strength and Conditioning for Knee Health (08:53) Eccentric Loading Techniques (10:27) Isolation Exercises for Knee Stability (13:06) Skill Development and Plyometrics (14:09) Final Tips and Footwear Considerations (14:45) Conclusion and Contact Information Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 Subscribe to our Youtube Channel - 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 - 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 - Podcast post-production by
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Running the Coast to Coast Path with Oliver Tilling -192 miles and lots of Turkish delight
05/30/2025
Running the Coast to Coast Path with Oliver Tilling -192 miles and lots of Turkish delight
Today Kriss is joined by SFE client Oliver, who recently completed the Coast to Coast path which runs from the west coast of England at St. Bee’s to the east coast at Robins Hood’s Bay. Usually walkers break the 192 mile (310km) route into stages over around 14 days, however Oliver decided he’d like to run it in 7 days. 192 miles, 9000m of elevation and on average covering a marathon a day. Oliver shares how he coped with a niggle in the lead up to this event, the nutrition strategies he’s been working hard on perfecting, the importance of ‘chunking' and what mind games came in handy. (00:00) Introduction to The Strength for Endurance Podcast (00:40) Oliver's Recent Training Journey (01:53) The Coast to Coast Challenge (05:03) Training and Preparation Insights (12:30) Nutrition Strategies for Endurance Events (18:11) Mental Strategies and Gamification (27:14) The Importance of a Support Team (31:31) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 Subscribe to our Youtube Channel - 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 - 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 - Podcast post-production by
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Sometimes injuries just happen...it's how you respond that matters
05/23/2025
Sometimes injuries just happen...it's how you respond that matters
As much as we try to prevent injuries from occurring, we’re never going to eradicate injuries completely. The levels that we push our bodies to harbour too many variables and are often acute events that are out of our control. But the advantage attained by those of us who understand and invest in our S&C is the ability to act logically and appropriately so that 1. no further damage is done and 2. you can resume normal training as soon as possible. Listen in to today's episode as Kriss explains the rational action steps you can take when dealing with an injury that happens out of the blue. (00:00) Introduction to The Strength for Endurance Podcast (00:41) The Reality of Injuries in Endurance Training (01:44) The Importance of Pivoting and Adjusting (02:28) Comprehensive Training Approach to Minimize Injuries (04:26) Handling Unexpected Setbacks (08:24) Self-Belief and Confidence in Training (11:57) Creating an Action Plan for Recovery (14:38) Final Thoughts and Encouragement Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 Subscribe to our Youtube Channel - 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 - 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 - Podcast post-production by
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Finding the love of running again with SFE Client Jess
05/16/2025
Finding the love of running again with SFE Client Jess
Today Kriss had the great pleasure of being joined by one of our current SFE athletes Jess, who was kind enough to share her journey. As a triathlete Jess came to us after not being able to run for around a year due to injury. We talked about her journey back to being able to run again and recently compete in two major long distance events. She has done this whilst also having to navigate a major life event, moving 16 hours from Colorado to Oregon in the peak of a race block. Being a wife to a Professional Triathlete, Jess also shares her thoughts on planning, communicating and the importance of slowing down. (00:00) Introduction to The Strength for Endurance Podcast (00:45) Jess's Journey: From Swimming to Triathlons (03:03) Navigating a Busy Life and Training (05:21) Overcoming Injuries and Mental Struggles (08:41) Balancing Life, Training, and Mental Health (19:23) Final Thoughts and Staying Connected Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 Subscribe to our Youtube Channel - 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 - 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 - Podcast post-production by
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5 signs that your training program is going to be successful & sustainable
05/09/2025
5 signs that your training program is going to be successful & sustainable
Chasing our athletic goals (whether competitive or not) will require you to push your body, potentially harder than you ever have. You will be tired, have great sessions and bad sessions, niggles will crop up - it won’t always be a linear trajectory. But there are things you can do to ensure you’ve got the best chance possible to get to your goals without detrimentally affecting your health. Today Kriss highlights 5 attributes that a successful and sustainable training program will have. Listen in to find out if your current program ticks the boxes (00:00) Introduction to The Strength for Endurance Podcast (00:42) Key Signs of a Successful Training Program (01:49) Considering Previous Training Experience (03:50) Understanding Your Injury History (06:27) Importance of Blood and Hormonal Health (09:12) Role of Strength and Conditioning (10:47) Adapting Training to Your Lifestyle (12:36) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 Subscribe to our Youtube Channel - 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 - 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 - Podcast post-production by
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Can we influence how quickly we recover from an event ready for the next?
05/02/2025
Can we influence how quickly we recover from an event ready for the next?
Race season has well and truly arrived. Amongst the medals, finish line photos and race reflections, will be a few sore bodies. But do we have the ability to reduce the level of muscle soreness we experience after an event? Can we do things that’ll allow us to recover quicker and get back into training sooner? In todays episode Kriss discuss’s factors detemining how you recover from a race or event, resume normal training and be ready for the next. (00:00) Introduction to The Strength for Endurance Podcast (00:41) Understanding Recovery Post-Major Event (01:24) Factors Influencing Recovery: Race Intensity and Duration (03:04) The Importance of Training Experience (04:24) Strength and Conditioning: Key to Quick Recovery (06:10) Effective Periodization Strategies (07:57) Nutrition and Hydration for Optimal Recovery (10:24) The Role of Sleep and Rest (12:22) Mindset and Motivation Post-Event (14:44) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 Subscribe to our Youtube Channel - 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 - 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 - Podcast post-production by
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Are you a runner also training for Hyrox? What to consider...
04/18/2025
Are you a runner also training for Hyrox? What to consider...
Over the last few years we have seen the introduction of another high intensity functional fitness based sport Hyrox. Unlike it’s predecesor Crossfit, Hyrox offers a lower barrier of entry and running based/aerobic background, naturally appealing to many endurance athletes. But can you train for an event like Hyrox at the same time as your endurance goals, and what does training look like? In todays episode we discuss just that, and what considerations need to be taken in order to prosper in an event that requires significant strength attributes alongside running. (00:00) Introduction to The Strength for Endurance Podcast (00:43) Current Trends in Endurance Training (01:03) The Rise of Hyrox and Functional Fitness (01:24) Personal Coaching Background and Experience (03:43) Key Considerations for Integrating Strength and Endurance Training (04:00) Physical Competency and Screening (06:30) Balancing Training with a Busy Lifestyle (07:27) Concurrent Training: Heart Rate vs. Maximal Strength (10:49) Injury Prevention and Movement Mechanics (12:15) Conclusion and Final Thoughts Join our SFE Inner Circle to receive weekly 5 minute masterclasses and top coaching tips 👉 Subscribe to our Youtube Channel - 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 - 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 - Podcast post-production by
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