Episode 3, and by the time this drops I'm somewhere over the ocean flying home from Stockholm. I recorded this one early so I could keep the fortnightly thing actually happening. So this is me before the race, not after.

Here's where I'm at with my running. Six months ago I couldn't string two weeks together without my hip falling apart. Right now I'm five weeks deep over 50km and feeling strong.

The fix wasn't more training. It was finally addressing the thing that was holding me back instead of working around it. I get into exactly what changed.

The other big one this episode: I reckon I wasted the better part of 7 years of strength training. Not because I wasn't working hard, but because I was lifting in no man's land and never resting properly between sets.

I talk through what I'd do differently, and why I now get more out of one proper strength session a week than I used to get out of a pile of half-arsed ones.

Plus how I'm thinking about Stockholm. No PB chasing, just a race that feels good. And why mileage matters less than people give it credit for.

Then a big batch of your questions: progressing from Open to World Champs, unbroken wall balls, the biggest mistake I see endurance athletes making, and what proper strength training actually looks like for Hyrox.

Fuelled by Myprotein. Code ANTH for up to 50% off.

No script. No edits. Just a real life Run Down.

What's covered:

• Why my running broke down, and the one thing that actually fixed it

• Five weeks over 50km and feeling strong for the first time in ages

• Training now vs 12 months ago, and why changing coaches didn't fix the real problem

• Does mileage actually matter? (the poll answer)

• Why I wasted 7 years of strength training

• Stockholm: how I'm feeling, no PB expectations, the long game

• The mystery explosion, changing my own oil, and building a proper home gym

• Myprotein, and the misconception around fuelling

• Listener Qs: Open to World Champs, wall balls, strength vs running, the biggest mistake endurance athletes make

• What's next: Stockholm recap, then Sydney

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