BeGood Fitness Cardiff

11/02/2026

Runners 30 mins Strength training can help reduce injury and improve running economy.

Give this routine a go!

3x10 Goblet Squats
3x10 RDL (Romanian Dead Lift)
3x10 Bulgarian Split Squats
3x16 (8 each side) Lateral Lunges

Here are two recent research studies addressing injury prevention and running economy through strength training:

1. Strength Training & Injury Prevention

A study published in 2023 found that high compliance with a strength and foam-rolling program can reduce the risk of running-related injuries by 85%.

• Reference: Desai, P., Jung Malm, J., Börjesson, M., Karlsson, J., & Grau, S. (2023). Effectiveness of an 18-week general strength and foam-rolling intervention on running-related injuries in recreational runners. Scandinavian Journal of Medicine & Science in Sports, 33(5), 766–775.

• Key Finding: While the overall group showed a modest benefit, those who strictly followed the twice-weekly strength routine (including squats, lunges, and core work) were significantly more resilient to injury than the control group.

• Link: Read the full study on Wiley Online Library

2. Strength Training & Running Economy

A comprehensive meta-analysis published in 2024 confirms that various strength training methods significantly improve running economy (how efficiently you use oxygen at a certain pace).

• Reference: Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine, 54(4), 895–932.

• Key Finding: The review concluded that high-load strength training (lifting heavy) and plyometric training (explosive movements) are particularly effective at improving energy efficiency across multiple running speeds.

26/01/2026

Runners 🏃🏻‍♂️ 🏃🏻‍♀️

Following on from last weeks post here are three hamstring strengthening exercises you can do at home with no equipment. However; for one you need a partner

Hamstring injuries don’t come from weakness alone they happen when the muscle can’t handle load while lengthening.

Research consistently shows progressive, eccentric hamstring training reduces injury risk and improves running resilience.

Try these 3 exercises 2–3× per week:
1️⃣ Bridge holds (foundation)
2️⃣ Walkouts (control)
3️⃣ Assisted Nordics (gold standard)

Videos to follow on how to do each!

Save this and build stronger, healthier hamstrings.
Evidence:
Van Dyk et al., BJSM
Petersen et al., AJSM
Bourne et al., Sports Medicine

Nordic hamstring training and eccentric loading significantly reduce hamstring strain injuries.

14/01/2026

Runners 🏃‍♂️

Hamstring injuries don’t come from weakness alone they happen when the muscle can’t handle load while lengthening.

Research consistently shows progressive, eccentric hamstring training reduces injury risk and improves running resilience.

Try these 3 exercises 2–3× per week:
1️⃣ Bridge holds (foundation)
2️⃣ Walkouts (control)
3️⃣ Assisted Nordics (gold standard)

Videos to follow on how to do each!

Save this and build stronger, healthier hamstrings.
Evidence:
Van Dyk et al., BJSM
Petersen et al., AJSM
Bourne et al., Sports Medicine

Nordic hamstring training and eccentric loading significantly reduce hamstring strain injuries.

17/12/2025

Why Strength Training Improves Running Economy

Running economy — the oxygen cost of running at a given speed — is a key predictor of performance independent of VO₂max. Research shows that adding strength training to endurance programs improves running economy without necessarily changing VO₂max. 

🔬 What the Evidence Says:
• A controlled trial found that maximal strength training (heavy lifts ~4RM) improved running economy ~5% and increased time-to-exhaustion at maximal aerobic speed — with no change in VO₂max or body weight. 

• A large systematic review & meta-analysis concluded that high-load resistance training and plyometric training both meaningfully improve running economy in middle- and long-distance runners. 

• Heavier resistance training (≥80% 1RM) seems especially effective at higher speeds and in athletes with higher VO₂max, while plyometrics can help at lower speeds. 

💡 Training Takeaways:
✅ Strength training increases neuromuscular force — lowering the relative effort per stride
✅ Better tendon stiffness improves elastic energy reuse
✅ More efficient mechanics → less oxygen cost at race paces

In practice: Supplement 2–3 strength sessions/week with heavy resistance (e.g., squats/deadlifts) + plyometrics to boost economy without gaining mass.

Stronger legs = cheaper oxygen cost = faster running.

29/11/2025

Really looking forward to attending tomorrow. I will be on the stand to chat about everything we do. We will have some great offers for everyone attending, so come and say hi 👋.

I will also be in the Coaches Corner 11:30-12:00 so come along and chat about running 🏃🏻‍♂️plus my other favourite subject pizza 🍕

21/10/2025

22/02/2025

Pre race kit lay 🙌 🏃🏻‍♂️
tomorrow hoping the weather 🌦️ holds off. Could be a windy 🌬️ one

Excited 😜 to be racing 💪💦

performance.plans

24/11/2024

What a day! What an experience! Today I did something I never thought I would try!

Snorkelling in the amazing Red Sea off the coast of national park.

A truly remarkable experience, loved every second of it although I was very nervous and a little anxious about doing it. Hassem, our instructor put me at ease and made me feel safe.

Massive thanks to for an awesome adventure.

Photo credit I couldn’t let her have all the fun!!! 🤩

23/11/2024

10k in a desert complete 🏜️🥵🏃🏻‍♂️great event organised by .

Usual runners questions to answer?
Toilets? Yes poss the most bling portable loos I’ve seen.

Race bling? Yes T-Shirt and Medal. Although if you enter go at least 2 sizes up 🫣

Water at regular stages, very remote desert 🏜️ but great support from other runners and spectators 🏃🏻‍♀️

Refreshments, dancing and award ceremony were spot on……. If Carlsberg did races 💪🙌👍

Even bumped into two fellow Welsh 🏴󠁧󠁢󠁷󠁬󠁳󠁿 runners from Rhonda Valley Harriers.

debut completed 🙌🙌🙌

22/11/2024

What else do you do on holiday??? Oh yeah enter a 10k in a desert 🐪

Pre race kit lay in the colours of my new club 10k 8:00 start 🏃🏻‍♂️🥵☀️😎

Looking forward to running around Ras Mohamed national park with

12/10/2024

Been a busy week in clinic, lots of people who competed the 🙌🏃🏻‍♂️🏃🏻‍♀️🏅

A great performance in South Africa 🇿🇦 at the powerlifting championships 🏅🏅

Several clients off to run the this weekend good luck 🤞

This week’s involved Sports massages, Run Coaching, Injury Recovery, Strength Training.

Availability next week for Sports Massage, Run Coaching or Strength

Booking link 🔗 in my bio.

5x60 minute sessions £200 saving £40

21/02/2024

New Class

Strength for Runners

Run Stronger, Faster, Reduce Injury Risk.

The sessions will follow the basic programme of: Warm Up, Stretching, Workout, and Cool Down. These sessions are delivered by Ben, our Runing Technique Specialist.
Whereas traditional Circuits are based on a general all-round fitness, our sessions will use exercises that have been specifically selected to work on the areas needed for running and more importantly for improving your running. These will include both body weight exercises and where appropriate weights or resistance items.
This runner’s strengthening class is designed to improve the strength and power of the major muscle groups involved in running and help improve performance by focusing on single leg control, balance and dynamic movements.

Wednesday morning 8:00 visit www.physiospace.co.uk to book

Intro price £12