The definitive guide to running routes in the Sutherland Shire. Thirteen routes across four categories: easy long runs, trails through Royal NP, hill loops and track sessions. Distance, elevation, parking and water on every one.

A good program is the easy part. What you are actually paying for is the thinking behind it, the adjustments along the way, and a coach who notices what you missed. Here is what an online run coach actually does.

You finished a half. Marathon feels like the obvious next step. But marathon training is not just half marathon training with bigger numbers. Here is what changes, what breaks most first-timers, and how to think about the jump from 21km to 42km.

Most running injuries are not bad luck. They are the result of load exceeding what the body can currently handle, repeatedly, without enough room to recover. Here is why the cycle keeps repeating.

Most runners think the answer to strength training is just two days a week. But how much you can handle depends entirely on where your running volume sits relative to your ceiling — and there are a lot more variables to manage than just showing up to the gym.

Zone 2 training is one of the most valuable tools a runner can use. Here is what it is, how to find your zone, and how it fits into a real training week.

If you run or compete in triathlon and you are not doing these five exercises, you are leaving performance and injury resilience on the table. All year round, from 5k to Ironman.

Building aerobic fitness is only half the equation. Part 2 covers how to strengthen your tendons, bones and connective tissues so your chassis keeps up with your fitness.

The secret to getting fit as a new runner isn't running more. It's building aerobic volume, and if you try to do that exclusively through running, you're setting yourself up for a breakdown before your fitness even has a chance to develop.

Most runners don't have a volume problem. They have a distribution problem. If your legs are still heavy on Tuesday, Sunday wasn't training - it was just expensive fatigue. Here's why your long run might be costing you more than it's giving you.

In this blog, we cover the pros and cons of strength training for runners and triathletes. From decreasing injury risk to improving performance, we cover it all.