Tag Archives: Training

Running coach Jason Kehoe reflects on a great year of racing in 2017

Running coach Jason Kehoe reflects on a great year of racing in 2017

Using the same training principles we use with all our athletes to prevent injury and to develop peak performance, we were able to work together as coach and athlete to have a very successful year on the road, mountains, trails and in cross country. Read all about the Irish Champion’s 2017 goals, battles, disappointments and…

Why is assessing running technique so difficult?

Why is assessing running technique so difficult?

Today I’d like to divert a bit from the long-standing discussion on whether it’s useful or not to assess someone’s running technique and instead look at why it can be so difficult and why consistent results from analysing running can be hard to come by. Let’s take a minute to refamiliarise ourselves with the key terms: Technique:…

Arthur Lydiard’s 100th Birthday

Arthur Lydiard’s 100th Birthday

‘Coach of the Century’ now a centurian On July 6th 2017 it would have been Arthur Lydiard’s 100th birthday. If you hadn’t realised by now we are advocates of this great New Zealand man’s work and our company name ‘ChampionsEverywhere’ is derived from one of his quotes:  “There are champions everywhere. Every street’s got them.…

Niko niko pace – the gentle path to success

Niko niko pace – the gentle path to success

Niko niko running is a Japanese concept pioneered by researcher dr Hiroaki Tanaka in his book ‘Slow jogging’ from 2016 (not a title destined to sell many copies in Europe or America but I decided to buy it anyway). Hiroaki Tanaka formalised his system after using it to improve from 4:11 for the marathon in…

RADIO PODCAST: Running surfaces and running technique

RADIO PODCAST: Running surfaces and running technique

Jason and Rene appeared on RTE’s Ray Darcy Show and Matt Cooper’s ‘The Last Word’ last week to join in on the debate about running surfaces, injury and running technique. If you missed the interviews, listen back below and don’t forget to read our detailed response to Ger Hartmann’s article in ‘Roads are not to…

TOE DRILLS (TOE-GA)

TOE DRILLS (TOE-GA)

Toe drills or ‘toe-ga’ is a series of drills invented by Lee Saxby and taught as part of the VivoBarefoot Coaching certification education. Please find in this article a simple video showcasing coach René Borg executing some of the moves.*   Read our full article on the topic here Note the drills shown here are…

Should runners train their upper bodies?

Should runners train their upper bodies?

The short and snide answer to the titular question could be: Because you will look better. But vanity aside, the real answer is more interesting and no less true. We need to begin by abandoning the notion that running is primarily a lower body exercise, when in reality it is a ‘full-body movement’. We will…

REVIEW: ‘The Complete Guide to Bodyweight Training’ by Kesh Patel

REVIEW: ‘The Complete Guide to Bodyweight Training’ by Kesh Patel

So what’s the story with Kesh Patel’s third book ‘The Complete Guide to Bodyweight Training‘? The plot can be summarised something like this: “Once upon a time, as we grew up, our own bodyweight was the only tool we had to develop our movement ability, strength and other basic abilities. Through playful experimentation we began to make…

Why train with bodyweight?

Why train with bodyweight?

Introduction From a human motor development perspective, the efficient manipulation of our own bodyweight played a key role in our physical maturation. During this process, the external forces of gravity and ground reaction, alongside the internal forces of muscle contraction and elasticity, influenced the size, structure and function of our bodies. When viewed through an…

WORKOUTS: Ferocious fartleks!

WORKOUTS: Ferocious fartleks!

Autumn cross-country is almost upon us again and there is no better time to experiment with “Fartleks“, the Swedish concept of “speedplay”. When I look around the internet there are many examples of Fartleks but in our opinion, the format is still not being used to it’s full potential. This is a session to be…

TRAINING: How to manage stress and your workouts

TRAINING: How to manage stress and your workouts

The world is full of stressors: toxins, lack of sleep, emotional outbursts (that nasty boss or evil-eyed spouse!), physical exertion and more. Every time we are subjected to stress our mind switches into a state controlled by a part of your nervous system called the  “sympathetic nervous system” – our “fight or flight” response. The…

Natural workout sample – Gate Protocol #1

This workout can be used by any runner who has been instructed in basic jumping, balancing, vaulting, lunging and sprinting techniques. I came up with it on the August Bank Holiday as a quick morning workout that takes less than 30 minutes including warm-up and cool-down. Equipment needed 1 x gate (1m high or so)…

The Mile Distance – how to use it

The Mile Distance – how to use it

The World Championships in athletics are on and today our “Masters of Running” graduates are running their first “Technical Mile Time Trial“, so what better time to have a close look at the mile distance. It is not a distance that get’s much attention in these marathon-days and most of our own clients are not…

Beat the mileage trap – count outputs not inputs!

Beat the mileage trap – count outputs not inputs!

Imagine yourself at the centre of a process that has inputs and outputs. The inputs are the training challenges you expose yourself to: time, miles, intensity, complexity, terrain and so on. The outputs are the outcomes and the results – the PBs, the times, the finishing positions, how fresh you feel, how strong you feel…

Don’t take the LSD! (Long slow versus Long steady distance)

Arthur Lydiard first popularised the term “LSD” meaning “Long STEADY distance” as one of the mainstays of a successful athletic development programme. Unfortunately, over the years the concept came to mean “Long SLOW distance” which combined with the often misused phrase “miles make champions” started the descent into “logging miles for the sake of it”…

Strong fartlek

Fartlek is a mixture of aerobic (easier) and anaerobic (harder)  running without any set structure for when you decide to put in hard efforts. Likewise you can vary the exact intensity and length of faster running any way you want. Strong fartlek is similar to normal fartlek, except that the purpose is to get a…

Old school running principles

There is no one set definition of “old school running” but in our coaching model we wrote up this list of ten principles that we teach as the essence of what the old masters (such as Newton, Cerutty, Pilates, Georges Hébert and Lydiard) taught. Each principle loosely precedes the principle before it and they should…

Cross-country sessions and fartleks – OMNIUM

Fartlek training is a perfect way to mimic the unpredictable nature of cross-country running and to bring an element of real fun into your running workouts. Fartleks can take any shape or form and are always best done over natural terrain making them perfect simulations for the cross-country running season. I’ve designed and/or stolen many…

Amidou’s Snowdon training plan

Amidou’s Snowdon training plan

At the beginning of the season I sat down with Amidou Dembele, one of our CE Squad members, to talk about his goals for the season. He decided he wanted to give the traditional Snowdon International race in Wales a go and on quick reflection I encouraged it strongly: not only did the long climb…

Lydiard and Canova – coaches’ round-table

In part two of our series dedicated to comparing the teachings of Arthur Lydiard with those of enigmatic Italian coach Renato Canova, I asked a panel of experienced Lydiard-coaches of their opinions on the matter among them Colin Livingstone, coach of Welsh international Tim Davies, Keith Livingstone, author of “Healthy Intelligent Training” and manager of…

Comparison of Lydiard and Canova – part 1

Comparison of Lydiard and Canova – part 1

There is much discussion on forums around the world about whether the recent success of “Italian wizard” Renato Canova means the enigmatic coach has come upon a superior conditioning method for athletes, marathoners in particular, than Arthur Lydiard whose training principles have formed the basis or inspiration of the training of the vast majority of running…

What results should you expect?

Arthur Lydiard told athletes to select the coaches that get results and stay away from those who didn’t. As purveyors of his ‘old school’ training philosophy, we need to hold ourselves to that standard. To help you judge, testimonials are not enough so here we provide the data of the results gained by athletes who…

Training programme screenshots

Training programme screenshots

Aerobic phase Dynamics strength and anaerobic phases Coordination, taper and race phases   Sample interval/repetition pace plan

Kerry training weekend

In 2006, Barry Minnock began an informal tradition within the Irish Mountain Running Association that was to gain in popularity quickly: an early Spring “Kerry training weekend”. Starting out with a weekend of running in close to mighty Brandon mountain, the event moved to Killarney in the heart of MacGillycuddy’s Reeks and began to feature…

Barry Minnock

Barry Minnock is an international mountain runner and member of the Irish Marathon Mission with a PB of 2:17 for the distance. It’s been a great week – 2 races, 2 PBs, 1 victory, 1 course record & some pocket money. I’m only 6 weeks into my Lydiard training programme from Rene Borg and it’s…

Warming-up and cooling down

Most of your workouts should be accompanied by some pre-exercise and post-exercise activity or what we commonly call warm-ups and cooldowns. Think of them as a transition into your full workouts and a transition back to a more relaxed state. Watch athletes warm-up, however, and you will notice many different methods and durations. Executing your…

Fartlek (speedplay)

Fartlek is a mixture of aerobic and anaerobic running without any set structure for when you decide to put in hard efforts. Likewise you can vary the exact intensity and length of faster running any way you want. Instruction: Warm-up 10 – 15 minutes Run the whole gamut of paces over an undulating area such…

Long aerobic run

The long aerobic run is the cornerstone of all our training programmes and the most important run of the week throughout the aerobic, strength and anaerobic phases. It builds the foundation for every other training workout you undertake. Instruction:  Run comfortably easy. Deliberately start at a slow pace so that you have plenty of margin…

Medium long run (Aerobic run)

Aerobic runs or Medium Long Runs form the backbone of all our training programmes.  They are high priority runs throughout the aerobic phase, where they play a key part in building the highest possible peak for later racing. In the strength, anaerobic, coordination and taper phases, they are lower priority workouts that serve to help…

The Five Principles of Lydiard Training

If any coach has been more misinterpreted than Lydiard, I’d be surprised. – Graeme Woodward, Coaching Coordinator of the Fell Runners Association Simply taking a Lydiard training programme and reading through his books often does not give you the full understanding of the principles behind his method to make the right decisions during your training.…

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