GROK PRIMAL FITNESS by Ian Dollin

Calories in vs calories out is certainly important, but quality of food is also supper important to how your body will look when losing weight. Higher protein and keeping carbohydrates in check is certainly of prime importance for body recomposition.

3 movements circuited that all you runners should be adding into your weekly protocol.

We offer in person and online S&C for running
Get in contact to find out how we can help improve your running 💪💪😎😎✅✅

Training your brain just not your body.
Who else? Positivity, peace, mindfulness and gratitude is something that we all need to work on by taking action everyday.
Like any new habit it does take work to build in new neuro-pathways (conscious to subconscious).

What do you do to train your mind?

Should you be in shape as a personal trainer, S&C coach ETC?

Three reasons why you as a runner should be doing strength & conditioning 💪👇

🏃‍♂️ 1. Improves running economy

Running economy = how much energy you use at a given pace.

Stronger muscles (especially glutes, hamstrings, and calves) mean:

• Less wasted movement
• Better force production with each stride
• You run faster for the same effort

This is why elite runners incorporate strength work — it directly improves efficiency.

💥 2. Reduces injury risk

Most running injuries come from repetitive stress + weak links.

Strength training helps:

• Stabilise joints (hips, knees, ankles)
• Correct imbalances
• Improve tendon resilience

Common issues like:

• Runner’s Knee
• Achilles Tendinopathy
• IT Band Syndrome

are often linked to weakness, not just mileage.

⚡ 3. Increases power and speed

Strength training improves:

• Stride length
• Ground contact time
• Force output

Explosive work (like:

• Squat
• Deadlift
• Lunge

translates directly into better sprint finishes and stronger hill running.

I will miss your face big man, that cheeky grin and our chats, we spent some serious time getting to know each other, this one has hit me hard.
It’s been an absolute joy to have had you as part of the GROK family, your were a complete gentleman in every sense of the word. Honestly cant believe your gone and that I won’t receive one of your messages, asking about what da f**k does that mean, when you have been looking at your new programming.
7.5 years flew by training you and best of all I got to call you my friend.

You’re now gone but won’t ever be forgotten, I looked up to you as a man and I only hope I can be half the man you were.

Rest easy Jeff my friend ❤️

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