Exceed the bar

Bulgarian Split Squats 🦵

This isn’t an exercise that’s often executed to its full advantage.

Usually it’s either too much load, or the load isn’t in the right place.

I like to load the weight contralaterally.

Why?

Because now you’re not just training the leg , you’re also asking the body to control that load and resist the off balance forces.

And for runners, that’s so important.

Historically, runners haven’t always had the strongest glutes to produce and control force.

Running is essentially a series of single leg movements, so being able to control the pelvis, hip and knee while producing force is what we need.

So don’t just chuck the biggest dumbbells you can find into your hands and smash out reps.

Where you put the load matters.

Make the body work harder, not just the weight heavier.

That’s how we get more from the exercise.

We can also go heavy on these. 3x 6 reps (owshhhhh)🏃‍♂️💪

Why am I cycling? 🚴‍♂️

Did you know one of the best exercises you can pair with running is cycling?

I find you can recover really well from it while still getting used to working hard and building up some serious lactic acid in a controlled environment.

And that turn over of the legs? 👌

Brilliant for getting the legs moving without the same impact you get from running.

If you’re someone who is prone to ni**les or injury, cycling can be a great tool to keep building your fitness without constantly hammering the same structures.

But this got me thinking…

You can take gold from ANY sport and use them to help your own sport.

Want to be a better swimmer? Maybe rock climbing has something to teach you about strength, grip and body control.

Want to become a better runner? Look at cycling, strength training, swimming… even other sports.

The problem is our heads can become so tunnel visioned that we only look at what everyone else in our sport is doing.

“What does a runner do?”

RUN. 🏃‍♂️

But what if we started asking

“What can I take from THAT sport and use in mine?”

Start thinking outside the box 📦
Not inside it.

There are clues to excellence everywhere.

You just have to look for them. 👀

HybridTraining RunningTips

It’s easy to mistake quiet for standing still.

Running has taught me that some of the biggest changes happen when nothing exciting seems to be happening.

No PB.
No breakthrough session.
No big announcement.

Just another run.

Another tick ✅

Then one day, you look back and realise you’ve become someone capable of things you couldn’t do before.

It’s chance to explore and take in things you didn’t think you’d take in

Growth is rarely loud, and Nor should it be

POV: You thought getting faster only meant running more… 🏃‍♂️💪

Then you realise the best runners don’t just train their engine. They build the chassis too to house the engine.

Weighted pull. ups aren’t about looking good. Although that is a bi product.
✔️ Better posture when fatigue kicks in. Think last 1k
✔️ Stronger arm drive. Strong base to drive them with power
✔️ More efficient force transfer through your torso.
✔️ Staying tall instead of collapsing late in a race.

Running will always be the biggest piece of the puzzle.

But if all you do is run, you’re leaving performance on the table

Run. Lift. Recover. Repeat.

Start this if you’re ready to train like an athlete, not just a runner who’s always got that ni**le. That one which questions could I have done more 💪