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

When runners get injured it can be a long and frustrating process. Many flirt between multiple treatments and change every possible variable in search of an answer.

But until you can honestly say that you have looked into the levels of strength and conditioning throughout your body, you haven't tried it all.

Working through a logical and comprehensive screening process should be your priority and that's why we've designed our 14 Day Free Trial. To be honest we wish we'd done it sooner - so many of you are finally getting clarity and answers to your pain and frustration. Find out more here - https://www.strengthforendurance.com/start-your-14-day-trial (00:00) Podcast Introduction (00:41) Root Cause of Injuries (01:23) Why Rehab Alone Fails (01:56) Movement Screening Basics (02:38) Free Video Analysis Offer (03:14) Imbalances and Weak Links (04:52) Build Athletic Confidence (05:32) Why Pros Stay Healthy (08:18) Strength as Non Negotiable (11:18) How to Start Today (13:17) Final Call to Action (14:31) Wrap Up and Listener Qs

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 it comes to injury resiliency and building long term running performance, hill work is a fundamental element.

Many runners often fall short in this area and maybe because of where they live or convenience, the majority of their running is mostly done on flat ground.

But if we want to bring the next level of conditioning to our tendons, ligaments and muscles, having a regular dose of incline and decline work is going to be really important. Even more so if you are training for races or events where the elevation is significant.

In todays episode Kriss talks about seeking out elevation with intent, but also ways to recreate it artificially when access to the hills is limited.

(00:00) Podcast Introduction (00:40) Why Elevation Matters (01:14) Eccentric Load Reality (01:39) Training Without Mountains (03:06) Hill Work Weekly Habit (04:30) Choosing Gradient Safely (05:07) Hill Interval Dosage (05:55) Don't Skip Descents (07:01) Repetition Builds Resilience (07:32) Intensity Over Volume (08:20) Strength Work Alternatives (09:19) Modern Leg Tolerance (10:08) Dosage Over Romance (11:14) Mountain Leg Add Ons (12:15) Why Descents Scare Us (13:11) City Runner Elevation Plan (14:50) Pedestal This Training (16:14) Injury Proof Intensity (16:56) Non Negotiable Skill Work (17:54) Wrap Up And Feedback

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

What's the secret to maintaining a highly active training lifestyle?

Leearning how to manage your training load. What do we mean? What does this look like?

Tune in to this episode to find out more.

(00:00) Podcast Introduction (00:40) Why Training Load Matters (01:36) The Template Trap (02:32) Overtraining and Breakdown (03:24) What Makes Training Sustainable (04:37) Can You Say No (06:29) Real Personalization vs Marketing (08:00) Adjusting Sessions to Real Life (08:35) Coach Check Ins and Nonlinear Progress (09:33) Chronic Fatigue Warning Signs (10:43) Find Your Training Threshold (11:48) Audit Your Week Holistically (12:30) Adjust Sessions To Thrive (13:10) Coach Feedback Loop (15:09) Break The Boom Bust Cycle (16:10) Why Touchpoints Matter (19:49) Ego Driven Programs Trap (21:27) Build Long Term Behaviors

When you're working towards a goal - be it to overcome an injury or achieve a particular result or time, you naturally want to do everything possible for a successful outcome. But many endurance athletes innocently hinder their progress by making some simple mistakes in their weekly training program. Listen in to find out how to avoid this mistake and maximise the sessions that really matter.

(00:00) Podcast Intro (00:40) Key Sessions Matter (02:22) Stop Diluting Training (03:35) Earn The Intensity (05:39) Warmup And Fueling (08:27) Freshness Prevents Injury (08:58) Make Hard Days Standalone (10:28) Strip Back The Noise (13:39) Compounding Weekly Wins (14:31) Wrap Up And Contact

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

Behaviours, routines and mental skills that are just part of our day to day life, can be hugely beneficial at times of injury, illness or setback. But having the ability to call on these skills at challenging times can transform the way you cope both mentally and physically. Listen in as Kriss shares a very current and honest account of the skills he's calling upon personally to get him through his recent cancer diagnosis and treatment journey.

(00:00) Podcast Intro (00:40) Personal Health Update (02:26) Chemo Reality Check (03:26) Training Mindset Framework (04:27) Coping With Low Days (06:05) Recovery Habits In Action (07:21) Food Aversion Workarounds (08:40) Injury Mindset Lessons (09:23) Double Down on Recovery (10:01) Return to Training Safely (10:39) Recovery Is Active (11:10) Purpose and Daily Routine (11:57) Flip the Narrative (13:25) Practice What You Preach (14:39) Facing Treatment Anxiety (15:14) Why the Trained Mindset Wins (16:22) Final Reflections and Thanks

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