Monday, 29 April 2013

Strength Training for Distance Runners

Most races aren’t a contest to see who can run the furthest they are a contest to see who can run the distance the fastest. Strength training increases the speed that you run.

In order to run faster you need to produce more power with each step. If every stride is more powerful the stride length will be longer. The mistake people make is that strength training will produce big, bulky muscles that will be detrimental to a runner’s performance.

In reality strength training can be used to reduce muscular size (if required), produce more power, increase duration, increase efficiency and reduce injury. The legacy that the bodybuilding-centric fitness industry left during the 80’s and 90’s was a damaging one to say the least.

I was lucky enough to attend a speed agility and plyometrics course run by the UK strength and conditioning Association when  Jon Goodwin was one of the tutors delivering the course. He said something that made perfect sense (recalling this from a few years ago); “all of our elite level runners are lifting heavy weights in the strength and conditioning room at least twice a week for one simple reason, a stronger muscle can contract more times than a weaker one.”

The basis of human movement is strength, runners and running coaches would be wise to cash in on such a simple way to improve their times.

Thanks for reading and contact me today if you'd like to know more.

Train hard,

Thursday, 22 November 2012

 Had a great session at the Peterborough running track last night with the guys taking part in the Greater Peterborough Athletics Network (GPAN) track night run by Tim Cook and Mike Chapman;

I introduced the runners to dynamic warm-ups and the dreaded multi-stage fitness test (bleep test). Everyone worked really hard and gave it their all, great to see. I'll be sharing more strength and conditioning with the guys over the coming months.

Train right,

Sunday, 18 November 2012

Maybe you're capable of more than you think?.....

Train right,

Wednesday, 14 November 2012

Mo Farah's Secret to Success


I thought I'd share this article I found in the Daily Mail with you. It's an interview with Mo Farah's coach Alberto Salazar in which he shares the secret behind Mo's gold winning success in the 5000m and 10,000m at the London Olympics. 

Click here to read the article

If you'd like to know more about strength and conditioning for running then please feel free to  contact me via

Train right,

Wednesday, 7 November 2012

New Pastures


So, a new venue for Synergy and we're up and running again. Very exciting :)

This blog will be bringing you loads of advice, videos and links that are associated with strength and conditioning, personal training or diet and nutrition that we believe you'll like. Just for now we're going to plug ourselves :)

If you stumbled upon this blog directly then please click on the link below to take a look at our new website for details regarding Synergy Physical Training.