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The Endurance Physio @theendurancephysio.bsky.social · 3h

Interesting little study.

Small numbers (only 10), but aerobic performance along with some other tests were impaired as a result of sleep deprivation.

I’d suggest deficits increase as duration of exercise.

Nice implications suggested for athletes and coaches 👍

The Endurance Physio @theendurancephysio.bsky.social · 15h

One of the most common questions I get asked is “what exercise prescription software do you use!”

Although they can be exceptionally useful for many therapists, I don’t use them anymore.

Here’s why….:🎬

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the_endurance_physio on Instagram: "One of the most common questions I get asked is “what exercise prescription software do you use!”Although they can be exceptionally…"

One of the most common questions I get asked is “what exercise prescription software do you use!”Although they can be exceptionally useful for many therapists, I don’t use them anymore.Here’s why….:🎬

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The Endurance Physio @theendurancephysio.bsky.social · 1d

Big night…….⚽️🏴󠁧󠁢󠁷󠁬󠁳󠁿. C’mon Cymru.

The Endurance Physio @theendurancephysio.bsky.social · 1d

🎬 It’s that time of the year when endurance athletes get frustrated about “boring winter sessions”.

Here’s the first video in a series of winter training misconceptions where I discuss why and how it doesn’t need to be slow, boring and easy.

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The Endurance Physio @theendurancephysio.bsky.social · 2d

Many athletes experience pain in the back of the leg.

Often it can be intuitive to stretch out the hamstring, But what if this actually makes thing worse not better?

This video explains more 🎬

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The Endurance Physio @theendurancephysio.bsky.social · 2d

You can also play around with this in lots of other different combinations based on fitness and goals.

Also works well adding walks on really steep ground.

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The Endurance Physio @theendurancephysio.bsky.social · 2d

Here’s a fun winter session that aims to develop ability & confidence on all aspects of hill running.

Choose your total time / distance to be covered.

For the 1st half: run the ⬆️ easy, flats steady and ⬇️ hard.

For the 2nd half: run the ⬆️hard, flats easy and ⬇️ steady.

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The Endurance Physio @theendurancephysio.bsky.social · 2d

🧠 What it means for you:

If wanting to ⬆️ in the water, particularly if limited options to swim more, adding core work could help with efficiency in the stroke.

Even 2 short core sessions/week can make a measurable difference — especially if swim-specific & focused on control, not crunches.

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The Endurance Physio @theendurancephysio.bsky.social · 2d

They also showed better stroke efficiency (longer strokes, smoother rhythm).

Their core muscles were more active and better coordinated during swimming
When measured.

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The Endurance Physio @theendurancephysio.bsky.social · 2d

They measured changes in:
✅ 50m swim time
✅ Stroke rate & stroke length
✅ Core muscle activation using EMG
✅ Swimming force

What they found: although both groups ⬆️, the core group ⬆️ more (not significantly so it must be noted -
Would it be greater if longer swim test and more training?🤔)

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The Endurance Physio @theendurancephysio.bsky.social · 2d

New research (Kwok et al., 2025, J Sports Sci Med) looked at whether 8 weeks of core trg could ⬆️ swim performance.

They studied 32 young competitive swimmers over 8 weeks.

Everyone kept their normal swim trg.

Half added two extra core sessions/week, The other half didn’t.

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The Endurance Physio @theendurancephysio.bsky.social · 3d

A late night of dot watching this weekend tracking athletes at Lakes in a Day Ultra and the HOKA Kodiak.

Amazing effort guys, absolutely smashed it!

Looking forward to the debriefs.

(Hopefully you’re all asleep!)

The Endurance Physio @theendurancephysio.bsky.social · 3d

Athletes: Stop searching for shortcuts & quick fixes.

Coaches/therapists: stop offering shortcuts & quick fixes.

The cold truth is attempts at quick fixes often end up delaying progress.

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The Endurance Physio @theendurancephysio.bsky.social · 3d

There are no quick fixes.

We can certainly help “patch you up” for race day or ease pain in the short term to keep training, but long term solutions are exactly that.

Progress in performance or rehab takes time, commitment & monotonous consistency.

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The Endurance Physio @theendurancephysio.bsky.social · 3d

I get why athletes want a quick fix in order to keep training and racing.

What annoys me the most is the people who should know better but offer and promote it nonetheless, often profiteering from innocent athletes.

But in reality it’s this simple.

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The Endurance Physio @theendurancephysio.bsky.social · 4d

Now “harder” doesn’t mean hard at this stage. It’s just harder than the easy run.

It’s a moderate speed at best.

But it feels good to be opening the legs up slightly.

Makes my slow plods far easier to adhere to when i do them.

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The Endurance Physio @theendurancephysio.bsky.social · 4d

This is a nice session that adds 75 mins of running with some harder intervals to break it up. The first number is the easy bit, the second the harder, all numbers represent time in minutes.

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The Endurance Physio @theendurancephysio.bsky.social · 4d

Like many of us I’m now in base training for next season, but that doesn’t mean it’s simply slow plod all the time.

That’s hard psychologically and can also be tough physically.

So every now and then I still mix it up.

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The Endurance Physio @theendurancephysio.bsky.social · 4d

But it’s consistency and small steps over a prolonged period that creat success.

The frustration of an injury or layoff can blind us sometimes when we focus on a new goal.

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The Endurance Physio @theendurancephysio.bsky.social · 4d

Here’s a throwaway line that is actually taken more seriously than I wish it was by many endurance athletes.

Of course there’s sacrifice needed and at times things are hard and very challenging in order to progress.

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The Endurance Physio @theendurancephysio.bsky.social · 4d

15 years ago today since the coolest race date ………

The Endurance Physio @theendurancephysio.bsky.social · 5d

Here’s a 20 min clip from a recent webinar answering some of the most FAQ’s I get from Ultra runners about training and racing. 🎬🏃🏻🏃‍♀️

m.youtube.com/watch?v=ryes...

Frequently asked questions by Ultrarunners around training and racing.

YouTube video by The Endurance Physio

m.youtube.com

The Endurance Physio @theendurancephysio.bsky.social · 5d

However this is the wrong approach with patients & athletes.

Simplicity is the true sign of knowledge.

‪You’ll sound more clever if you lose the word soup and just speak in simple terms.🤷🏻‍♂️‬

If your therapist does this, feel confident enough to ask them to explain it again in simple terms.

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The Endurance Physio @theendurancephysio.bsky.social · 5d

‪At least a couple of times a week I speak to confused or worried athletes/patients, simply because someone didn’t simplify someone’s imaging, diagnosis or treatment plan.‬

We can be guilty in professional circles of using complicated jargon to try to prove knowledge and understanding.

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The Endurance Physio @theendurancephysio.bsky.social · 6d

b) that it can change at any point in the season if your goals / circumstances change: too many people try to achieve what are now unrealistic goals (despite previously being realistic) when injury etc strikes.

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