Pure Performance
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Strength & Conditioning | Personal Training | Sports Therapy & massage in Twickenham, Teddington and
03/04/2026
Most runners don’t have a running problem.
They have a missing piece.
Because running alone doesn’t improve:
– how efficiently you move
– how much training you can actually tolerate
– or how resilient you are to injury
So you end up doing more…
But getting less out of it.
That’s why some runners keep progressing.
And others stay stuck despite training hard.
The difference isn’t effort.
It’s what sits around the running.
That’s where S&C comes in.
It doesn’t replace running.
It makes it work.
Most runners train hard. Few actually train effectively.
Comment RUN and I’ll send you a week of S&C built for runners.
09/01/2026
Most runners think getting faster means:
➡️ more miles
➡️ more sessions
➡️ more suffering
But a big part of performance is something else entirely:
running economy.
Running economy = how much energy you use to run at a given pace.
Same pace. Less cost. More efficiency.
A recent 2024 review looking at strength training in distance runners showed that S&C meaningfully improves running economy, especially:
• heavy strength training
• plyometrics
• or a smart combination of both
Importantly:
❌ no unnecessary mass gain
❌ no loss of endurance
✅ better efficiency at race pace
Why? Because strength training improves:
• how much force you produce per stride
• how stiff and reactive your tendons are
• how quickly you get on and off the ground
• how much work your muscles need to do for the same output
Two runners can have the same VO₂max.
The one with better running economy usually runs faster.
This isn’t about bodybuilding.
It’s about making running cheaper.
If you want to run well for longer and stay durable doing it; strength training isn’t optional.
Save this.
Send it to a runner who “just runs”.
24/12/2025
🎄 CHRISTMAS GIVEAWAY 🎄
Santa’s not skipping leg day… and neither should you.
I’m giving ONE person a month FREE inside my online Strength & Conditioning programme — built for runners, hybrids and athletes who want to train with intent, not guesswork.
To enter:
👉 Like and share this post
👉 Follow
👉 Comment “SANTA” and tag a training partner
Winner announced on Boxing Day! 🎅
Train smart. Train strong. Perform better.
☀️ Reset your rhythm ⏰
If you work shifts or struggle with sleep, one of the most powerful ways to recalibrate your body clock isn’t caffeine, it’s sunlight and movement.
Getting outside early tells your brain it’s daytime: bright light suppresses melatonin and boosts alertness (Cajochen et al., 2000). Add some exercise, and you reinforce that wake signal even more, helping your circadian rhythm recover faster after night shifts (Youngstedt et al., 2019).
The goal isn’t perfection, it’s consistency. Try to wake up at roughly the same time every day, even on rest days; your body loves rhythm.
Move. Sweat. Reset.
⸻
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