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In this episode, I sit down with Dr. Richard Blagrove, an applied exercise physiologist, strength and conditioning coach, and author of Strength and Conditioning for Endurance Runners.

We break down how runners can use strength training to improve running economy, reduce injury risk, and build long-term durability. Dr. Blagrove shares practical, evidence-based guidance on how to structure strength work alongside running, including when to schedule sessions, how to individualize your approach, and what actually matters for performance.

You’ll also hear how strength training differs for middle-distance versus marathon runners, why calf strength is so important for endurance athletes, and how to think about long-term progression in your training.

In this episode, I cover:

• How strength training improves running performance and efficiency
• Best practices for integrating strength into your weekly schedule
• Key differences in programming for middle-distance vs. long-distance runners
• Building resilience and reducing injury risk
• The importance of consistency and individualized training

Learn more from Dr. Richard Blagrove:
Email: r.c.blagrove@lboro.ac.uk

Book: Strength and Conditioning for Endurance Runners

Dr. Blagrove continues to contribute to the field through ongoing research, so I encourage you to follow his work and keep an eye out for his latest and upcoming publications.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, I sit down with my friend Adam Freudenthal, former professional runner, ultrarunner, and cancer survivor, to talk about resilience, identity, and redefining performance after a life-changing diagnosis.

Adam competed at an elite level with ASICS Greenville Track Club Elite, running 14:15 for 5K and 1:05 for the half marathon. In 2020, he was diagnosed with testicular cancer and underwent surgery and intensive chemotherapy before being declared cancer-free later that year.

We dive into his journey through cancer treatment, the mental and physical challenges of returning to running, and how his relationship with training has evolved from high-performance road racing to a more sustainable approach and transition into ultrarunning. We also discuss burnout in competitive running, shifting identity after injury or illness, and how to build a healthier, long-term approach to endurance training.

If you’re a runner navigating setbacks, returning from injury or illness, or looking to build a more sustainable training mindset, this episode will give you perspective, tools, and encouragement for your own journey.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, I sit down with ultra-endurance athlete Jon Shield, one of the most accomplished extreme racers in the world. From winning across the Beyond the Ultimate Global Race Series to tackling brutal multi-day events like the Spine Race, Jon has built a reputation for performing in the harshest conditions imaginable.

Now, he’s just weeks out from the 268-mile Montane Spine Race, often called Britain’s most brutal, chasing redemption and a sub-70-hour record.

We dive into:

• How Jon is balancing injury, recovery, and peak performance
• Why resilience matters more than fitness in ultra-endurance
• The reality behind social media, sponsorships, and coaching
• Lessons from racing in deserts, jungles, mountains, and the Arctic
• What it actually takes to keep going when everything starts to break

This is a raw, honest conversation about pressure, setbacks, and pushing beyond perceived limits.

Follow Jon Shield:

• Instagram: https://www.instagram.com/jonshieldrunsultras
• Jon Shield - YouTube
• Website: https://www.jon-shield.com
• Pain Cave Headwear: https://paincaveheadwear.com

You can also view this discussion on my YouTube channel, Coach Hannah Witt, in my series, The Performance Collective. Coach Hannah Witt - YouTube

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/