2x4 Coaching

Running more doesn’t automatically make you faster.

If every run is the same pace, you’re doing one type of training over and over. Your body adapts to that, and then it stops changing because you’re not asking it to do anything new.

Speed comes down to three things. Easy runs that build your base. Hard efforts that push you past your comfort zone. And real recovery in between, not just a day off, but enough time to actually bounce back.

Most runners are missing one of these. 

Same runs, same pace, same result. Change one of those, and the result changes too.

Bigger steps uphill don’t save time. They just burn more energy and stress your joints. Shorten your stride, quicken your pace, and you’ll go further with less effort.

Add these core exercises to your next workout

Are you fuelling your body right on hikes?

Your comeback workouts feel brutal? This is why

After a long break from training, your body is reacting, not failing.

What to expect:
🧬 Muscle strength drops slower than endurance
💨 You get out of breath faster than before
😵 DOMS (muscle soreness) feels stronger
📉 Your old level comes back, but not immediately

This phase is temporary, but it’s where most people quit too early.

Your system is remembering, not starting from zero.

The first 2-4 weeks usually set the tone for everything after.

It’s less about intensity, more about consistency and tolerance building.

And this is also the stage where structure really matters. Not doing “more,” but doing it in a way your body can actually adapt to without getting overwhelmed.

A lot of people rush this part and end up either overtraining or feeling like they’re going backwards.

Steady progression usually brings better results than pushing hard too soon.

This is the treadmill routine I give my clients to make hiking easier👆

My go-to post-workout snack.

Training isn’t a phase you go through before something big. It’s what makes sure you keep saying yes to hikes, to trips, to adventures you haven’t even planned yet.
If that’s the life you want, drop a comment below and I’ll reach out. We’ll build a program around your goals, your body, and your life.

3 exercises you can do now to keep hiking in your 80s

If you can hike 5K... a multi-day hike like the West Coast Trail is more achievable than you think.