Strength

Strength underpins everything we do — not only in sport, but in life. As endurance athletes, we sometimes focus so heavily on miles, pace and heart rate that we forget the foundation that makes all of that possible. Strength supports us day-to-day, enabling us to move well, stay healthy, and enjoy our training over the long term.

I like to think about strength in two parts: strength of body and strength of mind. Each plays its own role, and both are essential. The strength of the body gives us structure, resilience, and control, enabling us to handle training loads and move efficiently. Strength of mind gives us patience, focus, and belief, as well as the mental steadiness to keep showing up and responding positively when things get challenging.

Strength work isn’t only about becoming physically stronger. It also serves as a reliable form of feedback, a way to check in on whether the body is coping well with the endurance training you're placing on it. Thoughtful strength training helps guide training load decisions and protects athletes from over-training before the body is ready.

A simple, practical example: I recommend adults finish every run with 25 single-leg calf raises, each side. Not rushed, not half-hearted, done honestly, slow and as high as you can manage. If your calves give out halfway through, or the movement becomes wobbly, that’s a clear sign the run has pushed beyond what your tissues were ready for. It means we shift focus toward building calf strength and perhaps reduce run duration or intensity until the body is prepared, because weaknesses under fatigue are the perfect breeding ground for injury.  However, if you complete those calf raises with good form, stretch, recover, and feel solid afterwards? You’re in a great place to keep progressing your training.

By developing both physical and mental strength, we build an athletic foundation that supports consistency, enjoyment, and progress. Adaptation shouldn’t be forced; instead, we guide it patiently and steadily. In doing so, we give ourselves the best chance to continue improving and enjoying the sports we love, with energy left over for the rest of our lives as well.