13/08/2026
Strength training has a place in every good running program… but it needs to have a purpose.
These are my 7 essential strength & conditioning exercises for runners, chosen to develop the strength, power, stability and elastic qualities that can help you run more efficiently and stay stronger as the miles build.
They’re not about becoming a better weightlifter.
They’re about becoming a stronger, more resilient runner.
I’ll be covering the same format for cycling and other sports-specific S&C over the coming days, so follow along if you want more.
Like, share and follow if you found this useful… and if you want help with your own training, contact me for personalised S&C programming,
either online or 1-to-1.
Peace ✌️
Keith
12/08/2026
THE ESSENTIAL: GYM EXERCISES TO IMPROVE YOUR SWIM
The goal isn’t simply to get stronger in the gym. It’s to develop the strength, power and control that transfer to better performance in the water.
In this carousel, I’ve selected the exercises I consider particularly valuable based on current research and my professional experience working with athletes.
We look at how each exercise can contribute to different parts of the stroke… from the catch and pull, through propulsion and rotation, to the kick and body position.
I’ve also included a few honourable mentions on each slide, because there is rarely only one way to develop a particular physical quality.
Save this post and use it as a reference when planning your next S&C session.
If you found it useful, LIKE & FOLLOW for more sport-specific S&C content.
Coming next:
THE ESSENTIAL — RUNNING
THE ESSENTIAL — CYCLING
…and more sport-specific strength & conditioning content.
If you want to take the guesswork out of your training and have your S&C designed around your sport, your goals and your current training load, I can help.
Online S&C programming or 1-to-1 person coaching available.
Send me a message and I’ll tell you how we can work together.
Stronger in the gym. Better prepared for your sport.
Peace ✌️
Keith
09/08/2026
I know I’m probably the last person who should be giving a lecture about alcohol… haha.
But on a serious note, this isn’t about telling you that you shouldn’t drink. It’s about understanding the trade-off.
If you’re training hard, trying to get stronger, improve your running, lose body fat or prepare for an event, alcohol can have an impact on the things you’re working so hard to improve… sleep, recovery, muscle repair, hormones, nutrition and ultimately your consistency.
One night isn’t going to undo months of training.
But repeated drinking, poor sleep and hard training can add up.
So this isn’t the preachy one.
It’s just an honest look at what the research says about alcohol and how much it can actually cost your performance.
Make the choice. Just know what you’re choosing.
Keith
Ps. If you need any help with your training or nutrition just reach out and let’s have a chat 👍
05/08/2026
Consistency isn’t a personality trait.
It’s a biological process.
Once you understand that, training starts to make a lot more sense.
Swipe through ➡️
Peace
Keith
31/07/2026
If you’re taking a GLP-1… or thinking about it please read this.
These medications are changing lives, and unlike most of the fitness industry, I’m genuinely a supporter of them.
But there’s one conversation that isn’t happening often enough…
It’s not about the number on the scales.
It’s about what your body might be losing alongside the fat and how to protect it.
I explain everything in this carousel, and I’ve included a free offer at the end for anyone who still has questions.
Take 2 minutes, read it to the end, and let me know what you think.👇
Peace
Keith
