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Primal Endurance – Periodised Training

As we looked at last week, if you suffer from any of the following then it’s time to change your approach to training. You are frequently injured. Your performances have reached a plateau or are deteriorating. Training has become an obsession. You feel guilty if you have missed a session. You force yourself to train even when you don’t feel ... Read More »


Warning some one about the dangers of dehydration during the summer months is like telling an Arctic explorer to take care not to slip on the ice. The advice is obvious but ignores the real dangers (freezing to death, falling into a crevice being attacked by a polar bear etc). But telling runners that over hydration is many times more ... Read More »

Running economy – Put in practice

If you have a 10K pb of 50 minutes and you want to break 3:30 for a marathon then you need to sustain the same pace, 5:00 / km, for 42.2 km. No one would argue that you need to work on endurance. But if you want to improve your 10k pb to 45 minutes, 4:30 / km then most ... Read More »

Running Economy – The Theory

As many runners say, training slow to get faster is counter intuitive. So how and why does it work? To understand you have to get down to basics of how your body recruits muscle fibres for exercise and how those muscles get their energy supply. Muscle types We have two main muscle types, Type 1 also known as slow twitch ... Read More »

More on Fat Burning

Leading up to the marathon I ran a few articles on why improving your Fat Burning metabolism is important for endurance runners, why a high carb diet isn’t necessary and the importance of negative splits. Much of the supporting evidence for these articles comes from the AeroFit scan I under took in 2012 / 2013. I have been asked for ... Read More »

Even More on Cadence

Following the last two weeks articles on cadence some runners have been asking as to how you can increase your cadence. For a given speed increasing cadence and reducing stride length improves running economy. It also reduces injury risk since the impact on hitting the ground is reduced and it is easier to maintain a forefoot strike. This avoids the ... Read More »

More On Cadence

I wrote last week about cadence and how it varies little with speed or from runner to runner. The ideal cadence is around 180 strides per minute. Why is this important? What if your cadence is less or more than this figure? Low Cadence If you have a low cadence then it means that you are taking a longer stride. ... Read More »

How do you change pace?

Below is a chart from Graham O’Donoghue’s  training session last Wednesday evening.As you can see from the chart his speed fluctuated throughout the session. The slower kms are not as you may think, Graham’s frequent pit stops due to a call of nature.  He was actually training at Dubai Autodrome. The slow kms incorporated the up hill section whilst the ... Read More »