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.

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 All too often, fitness marketing aimed at people over 50 feels patronising — built on outdated stereotypes that frame ageing as decline.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.

Discover the inspiring weight loss journey of Brogan, who transformed from 98kgs to a healthy 80kgs through consistent workouts and mindful

We're no strangers to the world of Ultra Training at JDW Fitness, here's some of the things that we've learned over the years. 10 Top Tips.

"Every time I think I have all my ducks in a row, I turn around and one of the little f&$kers has waddled off..."

What if your before and after pictures aren't about weight loss? What if you have a goal that has no relevance to aesthetics?

There is a lot to think about currently, it seems like the world is kinda upside down.

So far in this series we've covered Foam rolling, Mobility, Breathing and Eliminating Niggles. Now it's time for the Strength.

You get home and maybe stretch a bit, have a bath and forget about it. It's OK to walk on and as long as you remember to run with your foot

By Tim O'Hanlon WOW! Well that was a crazy week and a half, even by my standards! After several weeks of spending too much time with my...

You may want to sit down, this could take a while. Last week was a bit of an interesting one, in a really good way. You may or may not...

Small steps are the key to all healthy habit changes. Exercising regularly? Well that's 25 - 30% of your healthy lifestyle change in...

We are bombarded on a daily basis through all kinds of media, particularly social media, about the best way to eat and the perfect, FAD...

By John Withinshaw While a lot of emphasis is put onto the legs regarding running and running training. It's just as important to put...

By John Withinshaw Yes, OK - that's a picture of a man doing press ups - but bear with me, it is relevant to your running! In my last...