Routine: The key to winning YOUR race before it starts

Whether you want to break your park run best or qualify for your first Olympics; what all of us runners, across that spectrum, have in common is the desire to do something that we’ve never done before. Most runners, beyond their initial ~6-month honey moon period, whereby progress occurs on an almost weekly basis, willContinue reading “Routine: The key to winning YOUR race before it starts”

How much training for the sub 34-minute 10 km?

I wrote a piece entitled ‘How much training for the sub 35-minute 10 km?‘ in April. This is the follow-up. Both blogs are a component of what is now 78-weeks of consecutive injury free training; that consistency, is the real answer to the question I pose in title of this blog. The individual components ofContinue reading “How much training for the sub 34-minute 10 km?”

The Road to Redemption: 10,000 hours of practice

“When an athlete gets injured, it’s akin to amputating a chair’s leg and expecting it to stand. The leg which supports them, defines them, disappears” – Cathal Dennehy, Sunday Tribune, 2007. Ironically, I had been coaching at Cathal Dennehy’s parent club Emerald AC for some months when I read his award-winning piece of journalism ‘NilContinue reading “The Road to Redemption: 10,000 hours of practice”

Beyond Running Economy: Why Strength & Conditioning Training is Good for Runners

A systematic review published by colleagues of mine, at the University of Limerick, demonstrated quite nicely, that strength training enhanced time-trial performance and economy in endurance athletes. In science, we like systematic reviews because they help us pool information from a number of studies to answer a specific question. In this case, does strength-training enhanceContinue reading “Beyond Running Economy: Why Strength & Conditioning Training is Good for Runners”

Translating Consistent Running into Performance Outcomes

Consistency Consistency is number one, with good reason. You cannot achieve anything worthwhile without it. Consistent running has put me in a position whereby I can get ‘preferred entry’ to start at the front of large scale road races. I feel justified wearing a race singlet and a pair of flats, rather than a t-shirtContinue reading “Translating Consistent Running into Performance Outcomes”

Cross-Training for the Runner (that actually works!)

Runners reject cross-training like a wild animal rejects defective off-spring. Every other form of exercise is considered a lesser species. There’s probably some truth in this; in that no other form of aerobic exercise has a higher energy expenditure for a given time cost. Running is weight-bearing uses most of our muscles especially the bigContinue reading “Cross-Training for the Runner (that actually works!)”

Beyond Stretching: Why Yoga is Good for Runners

There are two types of ‘confident-idiot’ when it comes to giving runners advice. The first is really sure of their opinion. The second is really sure of their opinion and read a research article that supports their opinion. The second is worse because they carry the research paper around like a baton – to beat youContinue reading “Beyond Stretching: Why Yoga is Good for Runners”

HEAD-SPACE: The Difference between Running for Exercise or Training for Performance?

Low fuel availability to our working muscles during running causes us to slow down. A lesser mentioned fuel reserve is the one we have in our brain; when our brain reserves are depleted, it can also compromise our performance. The part of your brain that has a limited fuel reserve is also the part youContinue reading “HEAD-SPACE: The Difference between Running for Exercise or Training for Performance?”

‘What happened when we took the shoes from 9 well trained runners?’ A short blog to translate the science

We published this paper in the Journal of Sports Science and Medicine. Unfortunately for the average runner and non-scientist it is full physiological and biomechanical terminology which can make it difficult to interpret. The purpose of this blog is to translate what we found into running speak. How did we do it? We had twoContinue reading “‘What happened when we took the shoes from 9 well trained runners?’ A short blog to translate the science”