Let’s be honest — no one wakes up excited about hill repeats. But if you’re serious about getting faster, stronger, and more resilient, hills are your secret weapon. And here’s the kicker: there are two kinds of hill repeats worth doing — and both hit your training from different angles

A few days of stretching, foam rolling, mobility work, and my legs actually feel alive again. Tight, sure. But not destroyed. So maybe, just maybe, the doctor was wrong. Maybe there are still a few more miles in these creaky knees yet. Turns out arthritis isn’t a full stop—it’s just an annoying comma

The one thing that is there to help us on our super long adventure into running self discovery, can also be the one thing that completely undoes the very fabric of our attempt at ultra running glory.

As we head into perimenopause and menopause, oestrogen levels drop. This doesn’t just affect hot flushes and mood — it impacts the connective tissues that support the pelvic floor. They lose some strength and elasticity, meaning the “sling of muscles” that holds everything up can weaken. Does that mean we shouldn’t lift? Absolutely not. Weight training is still one of the best things you can do for long-term health. It just means we need to be smart about how we do it.

Somewhere between The Breakfast Club  and Footloose , we were told women could have it all . Careers, families, social lives — and hey,...

HELL YES, I’ve lost my exercise mojo. More than once, in fact. And I know for a fact — so have you. Whether you used to crush marathons, hike up hills like a goat on Red Bull, or just enjoyed walking without sounding like a rusty accordion — losing your drive to move is very real, especially once you're staring down your 50s, wondering how the hell your knees aged faster than your Spotify playlists.

RPE = Rate of Perceived Exertion. It’s how hard you feel like you’re working. Not how fast your watch says you're going, not how many minutes Strava will flex on your behalf. It’s an internal gauge, people. No pacer. No stopwatch. No medals for hitting an arbitrary pace when your legs are screaming "please stop."

OVER 50's?? - We're here to change the narrative... Let’s clear something up: You didn’t wake up on your 50th birthday suddenly fragile and craving aqua aerobics. But fitness marketing? They still think you’re 85 and lost in a tai chi class called “Fall Prevention for Fragile Folks.” Not here. All too often, fitness marketing aimed at people over 50 feels patronising — built on outdated stereotypes that frame ageing as decline. At JDW Fitness, we’re here for something di

You’ve trained. You’ve planned. You’re in your groove. Then, out of nowhere, your knee throws a tantrum. Or your Achilles decides it’s had enough of your “just one more ultra” logic. Frustrating? Yes. Game over? Absolutely not. Stay strong, stay flexible (in both hamstrings and mindset), and if you’re working through an injury, we’re here to help you bounce back stronger.

31st May, Filey Brigg. 07:00. Sun’s up, breeze is cool, and the buzz is real. I step out the van feeling confident-ish. First stop:...

You know that feeling when you miss a run and suddenly act like you've committed some kind of sacred betrayal? Yeah. That nonsense stops...

Ready to channel your inner 80s/90s superstar on the track? This week’s coaching tip is all about interval training – the secret sauce behind the success of runners from 5Ks to ultra-marathons. (Yes, even those of us who remember dancing to Technotronic in neon spandex can benefit.) Strap on your Reeboks, because we’re about to pump up your pace with some interval magic!

Let’s get one thing straight: your body is a freakin’ marvel. It can run, jump, bend, twist, climb, carry, and yes—even survive the absolute chaos of the ‘80s and ‘90s without Wi-Fi or avocado toast. It’s a machine. A glorious, weird, scarred-up machine with a manual nobody ever gave you. At the end of the day, your body isn't a problem to be fixed. It's an adventure vehicle with more miles to go. So stop punishing it. Start partnering with it. Midlife isn’t a breakdown—it's

There is a new buzz word in the fitness industry at the moment and it's Hyrox.

Post-Ultra Recovery Plan A very serious medical document. Not at all written by lunatics.

Tapering is one of the most misunderstood aspects of ultra training.

Everyone's version of an ultra marathon is different. To someone who's never run before, a 5km run could seem like an ultra marathon,...

Do you suffer with pain in your knees? Being pro-active in how we treat our legs is important for having a long lasting, running life.

BY JOHN WITHINSHAW, RUNNING COACH There’s a moment in every ultra runner’s life when they realise that running 50+ miles isn’t just about...

OUR 5 BEST GLUTE EXERCISES FOR STRONG RUNNING