BeGood Fitness Cardiff

06/08/2026

Join us on Wednesday 12th 18:30pm PhysioSpace Cardiff for an evening with professional athlete Jake Liam Smith.

Pro runner & GB international Jake will share his experience of overcoming REDS and his journey back to becoming one one of UK’s top runners
Join us for an inspiring evening with Jake Smith, local professional runner and GB international.

Jake will share his powerful personal story of being diagnosed with Relative Energy Deficiency in Sport (RED-S), the challenges he faced during his recovery, and the determination that helped him return to the top level of British distance running. Through his honest and engaging account, attendees will gain valuable insights into the importance of recognising RED-S, maintaining athlete health, and balancing performance with wellbeing.

Whether you’re an athlete, coach, clinician, student or simply interested in sports performance, this talk offers a unique opportunity to hear firsthand from an elite athlete who has successfully navigated one of the biggest challenges of his career.

The evening will conclude with a live Q&A, giving attendees the chance to ask Jake about his experiences, recovery, training and return to elite competition.

All of the proceeds towards this event will be donated to Project REDS, an initiative dedicated to providing awareness, prevention and support to athletes facing this same challenge.

Link in bio or DM for more information

26/03/2026

AI can build you a running plan…
But it can’t coach you.

At BeGood Run Coaching, everything I do is built around you the individual.

Your goals.
Your lifestyle.
Your injury history.
Your potential.

No generic mileage. No copy and paste plans. No guessing.

Just structured, progressive training that adapts as you do with real support, real accountability, and real results.

Because good runners follow plans…
Great runners are coached.

Ready to take the next step?
Drop me a message 📩

14/03/2026

Are you interested in working with a running coach? ‘

‘’I specialise in coaching runners who want elite results without the tech headache. Whether we sync your plan directly to your Garmin watch or keep it simple in a shared Google Sheet, your plan stays flexible, weekly, and 100% built around your life. DM me ‘SIMPLE’ to start.”

11/03/2026

Do you run? Do you strength train?

FREE taster session. Suitable for beginners to advanced.

Monday 9:30am
Wednesday 15:30pm

Comment or Message to book 🏋️💪🏃🏻‍♂️

11/02/2026

Runners 30 mins Strength training can help reduce injury and improve running economy.

Give this routine a go!

3x10 Goblet Squats
3x10 RDL (Romanian Dead Lift)
3x10 Bulgarian Split Squats
3x16 (8 each side) Lateral Lunges

Here are two recent research studies addressing injury prevention and running economy through strength training:

1. Strength Training & Injury Prevention

A study published in 2023 found that high compliance with a strength and foam-rolling program can reduce the risk of running-related injuries by 85%.

• Reference: Desai, P., Jung Malm, J., Börjesson, M., Karlsson, J., & Grau, S. (2023). Effectiveness of an 18-week general strength and foam-rolling intervention on running-related injuries in recreational runners. Scandinavian Journal of Medicine & Science in Sports, 33(5), 766–775.

• Key Finding: While the overall group showed a modest benefit, those who strictly followed the twice-weekly strength routine (including squats, lunges, and core work) were significantly more resilient to injury than the control group.

• Link: Read the full study on Wiley Online Library

2. Strength Training & Running Economy

A comprehensive meta-analysis published in 2024 confirms that various strength training methods significantly improve running economy (how efficiently you use oxygen at a certain pace).

• Reference: Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine, 54(4), 895–932.

• Key Finding: The review concluded that high-load strength training (lifting heavy) and plyometric training (explosive movements) are particularly effective at improving energy efficiency across multiple running speeds.

26/01/2026

Runners 🏃🏻‍♂️ 🏃🏻‍♀️

Following on from last weeks post here are three hamstring strengthening exercises you can do at home with no equipment. However; for one you need a partner

Hamstring injuries don’t come from weakness alone they happen when the muscle can’t handle load while lengthening.

Research consistently shows progressive, eccentric hamstring training reduces injury risk and improves running resilience.

Try these 3 exercises 2–3× per week:
1️⃣ Bridge holds (foundation)
2️⃣ Walkouts (control)
3️⃣ Assisted Nordics (gold standard)

Videos to follow on how to do each!

Save this and build stronger, healthier hamstrings.
Evidence:
Van Dyk et al., BJSM
Petersen et al., AJSM
Bourne et al., Sports Medicine

Nordic hamstring training and eccentric loading significantly reduce hamstring strain injuries.

14/01/2026

Runners 🏃‍♂️

Hamstring injuries don’t come from weakness alone they happen when the muscle can’t handle load while lengthening.

Research consistently shows progressive, eccentric hamstring training reduces injury risk and improves running resilience.

Try these 3 exercises 2–3× per week:
1️⃣ Bridge holds (foundation)
2️⃣ Walkouts (control)
3️⃣ Assisted Nordics (gold standard)

Videos to follow on how to do each!

Save this and build stronger, healthier hamstrings.
Evidence:
Van Dyk et al., BJSM
Petersen et al., AJSM
Bourne et al., Sports Medicine

Nordic hamstring training and eccentric loading significantly reduce hamstring strain injuries.

17/12/2025

Why Strength Training Improves Running Economy

Running economy — the oxygen cost of running at a given speed — is a key predictor of performance independent of VO₂max. Research shows that adding strength training to endurance programs improves running economy without necessarily changing VO₂max. 

🔬 What the Evidence Says:
• A controlled trial found that maximal strength training (heavy lifts ~4RM) improved running economy ~5% and increased time-to-exhaustion at maximal aerobic speed — with no change in VO₂max or body weight. 

• A large systematic review & meta-analysis concluded that high-load resistance training and plyometric training both meaningfully improve running economy in middle- and long-distance runners. 

• Heavier resistance training (≥80% 1RM) seems especially effective at higher speeds and in athletes with higher VO₂max, while plyometrics can help at lower speeds. 

💡 Training Takeaways:
✅ Strength training increases neuromuscular force — lowering the relative effort per stride
✅ Better tendon stiffness improves elastic energy reuse
✅ More efficient mechanics → less oxygen cost at race paces

In practice: Supplement 2–3 strength sessions/week with heavy resistance (e.g., squats/deadlifts) + plyometrics to boost economy without gaining mass.

Stronger legs = cheaper oxygen cost = faster running.

29/11/2025

Really looking forward to attending tomorrow. I will be on the stand to chat about everything we do. We will have some great offers for everyone attending, so come and say hi 👋.

I will also be in the Coaches Corner 11:30-12:00 so come along and chat about running 🏃🏻‍♂️plus my other favourite subject pizza 🍕

21/10/2025