Run Or Dye Penshurst Place

Run or Dye – Most colourful 5k

This weekend, Run or Dye returns to Penshurst Place, bringing thousands of people to take part in the world’s most colourful 5k to the iconic venue. The stunning 14th century estate will host a storm of coloured dye inspired by the ancient Hindu festival of Holi. This year, the original 5k route is one of…

Stronger Ankles for Running: Three Simple Exercises

Lots of you have asked me to share some exercises to help you strengthen your ankles. It’s an important area for us runners, and an area lots of us will have injured before, with ankle sprains etc… Previous ankle injuries often leave a distinct weakness and instability, and this is certainly something worth working on to help prevent future problems.

Shalane Flanagan: Running Technique Analysis

In this video, I want to look at what makes Olympic medalist, four-time Olympian, American record holder, and world-class marathoner Shalane Flanagan such an efficient runner… and give some cues for how you can work on your own running technique to develop a more effective, efficient stride. I’ll be taking a look at aspects of…

Glute & Core Drill for Runners: Bent Knee Side Plank

I’m all about making your running strength exercises as time-efficient as possible, so you can get maximum benefit with the least faffing about, leaving you more time to get out and run. This side plank variation is a great example of exactly the type of exercise that fits the bill perfectly – we can work your core and target glute med at the same time.

new contributor Wilson Meloncelli from

More changes with some guest contributions from Wilson who founded in the UK to ‘Hack the Flow State‘   Wilson trains professional athletes and was himself a British MMA champion You may also have come across his excellent series of youtube videos or his twitter feed @cwmeloncelli. So “What’s he doing here then?“. I would imagine…

Three Stretches for Plantar Fasciitis

Plantar fasciitis is an injury that quite a number of our subscribers messaged me about, asking for more information. The typical heel pain that comes with this often stubborn injury is often quite debilitating and can hang around for a long time if not managed properly.

Five Lower Back Stretches for Runners

The lower back stretches featured in the video above are great for relieving back pain and tightness. Sometimes the muscles of the low back get tight and feel like they need stretching as a result of weakness, or to protect a more significant injury… just to highlight a couple of examples