Kieran Liddle - Optimal Performance Training

A while back I was digging myself into a massive hole.

My training volume was way more than my body could actually tolerate and that accumulated fatigue started bleeding heavily into my run sessions.

My movement mechanics completely broke down and it resulted in massive lower back issues that completely sidelined my running.

I see the exact same thing happen to so many Hyrox athletes.

When your legs get heavy, your hips drop and you sink into a lower, lazy position.

The moment that happens, two things ruin your pace:

1. Your feet land way too far in front of your body (overstriding) which acts like you're pulling the handbrake on every single step.
2. Instead of bouncing off the floor, your ground contact time increases, meaning you spend more time absorbing impact.

If you want to run fast when your legs are compromised, you have to fight to keep your hips high and your posture tall.

Think about pulling your hips up, shortening your stride slightly and focusing on a quick, snappy foot turnover right underneath your body, not out in front.

Don't just try to run harder when you're tired. Fix your posture first and the pace will follow.

Save this post so that you can remind yourself to check your hips during your next compromised running session.

Your easy runs are the exact thing keeping you trapped in an injury cycle.

If your knees or shins are screaming and you’re still trying to force your way through your "easy recovery runs", you’re just digging yourself into a deeper hole.

Because Hyrox athletes typically carry more muscle mass than a regular runner, that slow, low cadence pounding increases the stress on your joints big time.

You aren’t actually building fitness or recovering on those runs.

You’re just stacking even more fatigue that your body can't recover from.

That's why I much prefer to take my athletes off the pavement and onto the bike for easy aerobic sessions.

By making that simple swap, you get the exact same stimulus, but with zero joint impact.

Plus, because you aren't beating up your legs, you can safely accumulate way more volume on the bike to build your aerobic capacity while keeping your legs fresh for your quality runs later in the week.

Stop trying to grit your way through a broken strategy.

Swap the pavement for the pedals.

Make sure you hit the save button so that you can use this framework to avoid that negative feedback from your joints.

We spend an immense amount of time chasing physical adaptations, but we rarely address the mental and physical cost of simply winging it.

The performance doubt, the persistent nagging injuries and the frustration of watching your work ethic result in a complete plateau.

Swipe through to see what happens when you replace training chaos with intentional structure.

Katie addressed joint limitations to unlock 3 consecutive running PBs in 4 weeks gaining a faster pace with zero broken feeling the next day.

Martha broke the chronic injury loop to train hard with zero discomfort.

Andy went from deep performance doubt to absolute clarity.

They didn't need more random intensity and they didn't need to just rest and hope for the best.

They needed phase based load management engineered entirely for their specific capacity.

When you train with purpose, you race with confidence.

DM me the word "SYSTEM" and let's map out your structure properly.

The injury tax you can't afford to pay.

We’ve all been there.

Your shin feels tight or your knee's aching, but you push through, call it mental toughness and head to the track anyway.

Let's be honest though, resting a weak link or trying to stretch your way through it doesn't fix it.

The second you hit a compromised running block under heavy fatigue, your running mechanics collapse and that imbalance forces your body into a breakdown.

Your work ethic's elite, but your structure's a joke.

If you want to stop the frustrating injury-restart cycle and actually hit a massive PB, you need an intelligent, phase based system that manages your fatigue and builds resilience.

I’m spending the next few weeks engineering something massive for the Hyrox community.

An elite, data driven coaching opportunity launching at the end of this month.

Share this with a competitive Hyrox athlete who's ready to escape the injury loop and build a bulletproof engine properly.

What we do is simple.

We take competitive Hyrox athletes from injured, frustrated guesswork and build them into a bulletproof athlete capable of hitting massive PBs.

Through The Optimal Performance Race System, you get a coach in your corner to manage your training load, fix your structural weak links and engineer your progression.

We don’t just hand you a generic spreadsheet and leave you to figure it out on your own.

We prioritise intelligent load management over random intensity, build endurance as your true foundation and make it a priority that you feel coached every step of the way.

When you train with purpose, you race with confidence.

DM the word "SYSTEM" or tap the link in my bio to apply for 1-2-1 coaching.