Most runners think getting faster means running more or running harder — but that’s only part of the story.

In this episode of the Total Tri Training Podcast, Phil and Grant are joined by Rose Fernando from Podium Physio and the Run Clinic in Raynes Park, London, to unpack four overlooked factors that can dramatically improve your running performance — and one key area most athletes focus on but often get wrong.

We cover:

* Why running drills aren’t just a warm-up, but a powerful tool for improving run economy, tendon health, and technique

* How uphill strides act as low-impact strength training to build power and speed

* The importance of bespoke strength & conditioning, tailored to your running style, injury history, and individual weaknesses

* How wearing the right footwear can support — or sabotage — your running mechanics

* Why easy trail running is one of the most underrated tools for strength adaptation and injury prevention

Plus, we tackle intensity control in key sessions — including how to correctly execute:

3 × 10-minute tempo with floats

8 × 3-minute threshold intervals

If you want to run faster, stay healthier, and train smarter — this episode is a must-listen.