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Sundried We have evolved from outfitting the athlete to engineering the athlete. Sustainable performance protocols for those who trade ego for execution.

Smarter, not softer. Premium ethical activewear created responsibly with a low carbon footprint, trialled and tested by leading athletes around the world. Follow our page for all our latest news, events and exclusive offers.

🏋️ The Hybrid Athlete’s BlueprintTransitioning to a hybrid athlete requires a structured training architecture. Integrat...
26/04/2026

🏋️ The Hybrid Athlete’s Blueprint

Transitioning to a hybrid athlete requires a structured training architecture. Integrating gym sessions builds the musculoskeletal resilience needed to handle ground reaction forces. Meanwhile, the walk-run method is a sophisticated metabolic strategy to manage fatigue and maximise 'Time on Feet'.

Follow a 12-week roadmap and respect the '10 per cent rule' to ensure safe volume progression. Coach Raye .app acts as your 24/7 expert, syncing your gym and endurance sessions on one interactive dashboard.

👉 Message +447898755056 for your bespoke plan.

👟 The Master Run GuideBecoming a consistent endurance athlete requires a structured, scientific approach. Use strategies...
24/04/2026

👟 The Master Run Guide

Becoming a consistent endurance athlete requires a structured, scientific approach. Use strategies like interval training with walk recoveries to manage fatigue while building your aerobic base. For those chasing 10k goals, a periodised plan ensures you build endurance safely and effectively.

Consistency is the bedrock of your progress. Coach Raye .app provides the digital infrastructure to help you succeed, featuring interactive dashboards and daily check-ins to keep you on track.

👉 Message +447898755056 for your bespoke plan.

⏱️ The Science of IntervalsIntervals are a sophisticated strategy to build your cardiovascular base while minimising joi...
22/04/2026

⏱️ The Science of Intervals

Intervals are a sophisticated strategy to build your cardiovascular base while minimising joint stress. Using structured walk recoveries allows your body to clear metabolic by-products, helping you finish the distance safely without total exhaustion.

The Strategy: Follow a periodised plan to safely transform from a beginner into a finisher.

The Talk Test: Maintain a conversational pace during aerobic sessions to ensure you stay in Zone 2.

Coach Raye .app acts as your expert partner on WhatsApp, adjusting your training intensity as you progress.

👉 Message +447898755056 for your bespoke plan.

🛌 The Elite Rest GuideRecovery is the secret to performance. For the master athlete, rest is a programmed necessity to c...
20/04/2026

🛌 The Elite Rest Guide

Recovery is the secret to performance. For the master athlete, rest is a programmed necessity to consolidate your gains.

Rehydration: Drink 1.5L of fluid for every 1kg of body mass lost.

Sleep: Prioritise 7.5–9 hours for essential tissue remodelling.

Protein: Target 1.6g per kg of body weight to combat muscle loss.

Active Rest: Use light foam rolling to keep your legs feeling supple.
app Coach Raye acts as your 24/7 expert on WhatsApp, ensuring you arrive at the start line with "fitness, freshness, and fire."

👉 WhatsApp +447898755056 for your bespoke plan.

🏃‍♂️ Master the Long RunThe long run is the cornerstone of your endurance journey. To progress safely, follow a periodis...
18/04/2026

🏃‍♂️ Master the Long Run

The long run is the cornerstone of your endurance journey. To progress safely, follow a periodised roadmap to build 'time on feet' and boost your running economy.

Consistency is vital—structured training can increase your efficiency by 15% in a year. Avoid overtraining by respecting the '10% rule' for volume and incorporating 'step-back' weeks for essential recovery.
app Coach Raye makes this simple by tracking your progress on WhatsApp and adjusting your plan to keep you injury-free.

👉 WhatsApp +447898755056 for your bespoke plan.

🏃‍♂️ Easy Run Guide: Building Your Aerobic EngineMost people get the "easy run" wrong. It’s not just "junk miles"; it’s ...
17/04/2026

🏃‍♂️ Easy Run Guide: Building Your Aerobic Engine
Most people get the "easy run" wrong. It’s not just "junk miles"; it’s the non-negotiable bedrock of your aerobic development.

📉 The Zone 2 Strategy
Easy runs should be performed strictly within Zone 2 to build your "power plants" (mitochondria) and blood vessels. For athletes aged 45–49, this is typically a pace of 8:45–9:45 per mile. Beginners should focus on heart rate to stay safe and build a robust base.

Speak to .app for some tips on building your engine

For the master athlete (45+), recovery isn't "time off"—it’s a programmed necessity. To avoid injury and build real spee...
16/04/2026

For the master athlete (45+), recovery isn't "time off"—it’s a programmed necessity. To avoid injury and build real speed, you have to master the 80/20 rule.

The Rule: 80% of your miles should be easy.

The Goal: Keep it in Zone 2 to promote blood flow without the mechanical stress.

The Expert Edge: Coach Raye tracks your intensity to ensure your "easy" days stay easy and your "hard" days count.

Stop guessing your zones and start training with a professional partner who lives on your WhatsApp.

Ready for your bespoke plan?
👉 Message Coach Raye .app on WhatsApp
🔗 Learn more at: .app

A daily nudge from Coach Raye will make sure your training stays on track. Unlike static training plans that end up forg...
15/04/2026

A daily nudge from Coach Raye will make sure your training stays on track.

Unlike static training plans that end up forgotten in your inbox, Raye provides active accountability with daily check-ins—often as early as 5:00 AM—to ensure you’re motivated and ready for your session. Whether it’s a morning prompt to get moving or a reminder to spend ten minutes on recovery with a foam roller, Raye ensures you stay consistent and injury-free.

Customised Plans: Built for your specific goals, from a 5K run to a Sprint Triathlon.

Real-time Support: An expert coach available 24/7 on WhatsApp.

Total Flexibility: An interactive dashboard where you can move your sessions to suit your life.

Drop Raye a WhatsApp at +447898755056 to start your personalised programme for free.

15/04/2026

Ever feel like your running plan is just a flat-pack furniture manual waiting to collapse? Most beginners treat training as a gamble, but there’s a better way to build your "biomechanical chassis." In this episode, we explore why a running coach is your ultimate secret weapon for longevity, offeri...

08/04/2026

Are you stuck in the "Moderate Intensity Rut"? Many runners spend their time in the "Grey Zone"—a physiological no-man's-land that’s too hard for recovery but too easy to build real power. In this episode, we explore why you need the courage to run slow if you want to finish fast. We break down ...

30/03/2026

The Science of the Night Shift: Turning Sleep Into a Performance Weapon Most runners think they get stronger on the road, but the reality is that elite performance is built while you’re "dead to the world." In this episode, we break down why your evening routine is actually your most important tra...

26/02/2026

Do you treat your body like a light switch, trying to flip straight from "sleep mode" to "sprint mode"? If you're rolling out of bed and hitting the pavement within five minutes, you're setting yourself up for poor performance and inevitable injury. In this episode, we break down the ultimate mornin...

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