Eoin Everard is a world-class runner and physiotherapist, and the current 3k World Indoor Masters Champion. He shares with us his valuable insights into how runners can maintain their performance, adapting training methods to suit the body’s changing needs over time.
Eoin’s fascination with running began at a young age, inspired by the sheer joy of movement and the freedom that comes with hitting the trails and roads. “I just got the bug for it,” he says. Growing up, Eoin was not just an athlete but a curious explorer of various physical activities, from team sports to individual pursuits. However, it was running that truly captivated his heart.
As a young athlete, Eoin faced his share of challenges, including injuries and the mental hurdles that often accompany a competitive sports lifestyle. These experiences fuelled his determination to understand the mechanics of running better and to seek out methods for injury prevention and performance enhancement. This pursuit led him to delve deep into the world of exercise science and physiotherapy, blending his practical experiences with academic knowledge.
Eoin’s commitment to running didn’t just manifest in his personal training; it also became a foundation for his professional life. He became a physiotherapist specialising in sports rehabilitation, focusing on helping runners of all levels achieve their goals. His dual perspective as both a runner and a healthcare professional enables him to empathise with athletes and provide tailored guidance that addresses their unique challenges.
Eoin’s dedication to running and his commitment to the community have made him a sought-after voice in discussions about effective training strategies and injury management. His insights below not only draw from his own experiences but also from a wealth of research and practical application, making him a valuable resource for both novice and experienced runners alike.
Adjusting as we age
As runners age, they must adjust their training to avoid injuries and maintain strength. Eoin explains: “The key thing you need to do is not try to train exactly as you did in your twenties.” Eoin emphasizes the importance of recovery and strength training, and recommends runners reduce the number of intense workouts per week: “I used to do three sessions a week, now I do two.”
This shift also involves incorporating activities like Pilates, which helps to restore the body and improve overall biomechanics. Eoin acknowledges that younger runners have more capacity to recover quicker, but with age, he says, “You kind of have to adjust your body accordingly.”
The problem with focusing on pace
Many runners get fixated on specific paces they’ve hit before and feel frustrated when they struggle to replicate them in training. Eoin highlights how external factors can greatly affect performance on any given day: “You might be struggling to hit your marathon pace, but that wasn’t the scenario you were in when you ran that time.” He reminds runners that conditions during a race, like tapering, hydration, and race-day adrenaline, aren’t the same as in regular training sessions.
Rather than focusing solely on pace, Eoin advises: “Run it at marathon effort instead of pace. Does this feel the same as when I ran that time?” By shifting the mindset from hitting arbitrary time goals to aiming for consistent effort, runners can ensure they’re still getting the aerobic benefit they need.
Eoin recommends using heart rate zones to guide training sessions, allowing the body to get the stimulus it needs without unnecessary stress: “Rather than doing 5 x a mile, I might do 5 x 5 minutes at lactic threshold. If I am tired, my heart rate is going to be higher at a slower pace, but I’ve still got the stimulus I need.”
This approach has helped him stay competitive, even as he transitions to longer events like the 5k and 10k: “When I was younger, I was more powerful, but the aerobic base I’m building now allows me to do better in certain events as I get older.”
Why consider a lactate threshold test?
Eoin is a strong advocate for using a lactate threshold test as a way to measure effort more accurately, with the results providing specific heart rate zones for training, allowing runners to base workouts on effort rather than pace.
“You only need it one time in your life,” he says, explaining that it’s a one-time investment that provides heart rate zones you can use for years. A lactate threshold test helps determine the point at which your body switches from aerobic to anaerobic energy systems, offering valuable data for training. He recommends getting tested at a sports science university or lab.
With this data, runners can train more efficiently, avoiding the pressure of hitting specific paces every session and focusing on maintaining aerobic effort, which is key for endurance events.
Understanding the role of aerobic training
Eoin uses the analogy of a hybrid car to explain how our bodies transition between aerobic and anaerobic energy systems. When running at marathon pace or slower, you’re primarily using aerobic energy, akin to the electric battery in a hybrid. However, once you push beyond a certain speed, your body switches to anaerobic energy, like the petrol engine in a hybrid kicking in when the battery is fully used.
“If we want to improve at aerobic events, we’re better off training aerobically,” Eoin says. “We’re predominantly aerobic at slower speeds. The lactate in our body is like the exhaust fumes that will tell us when we’re fully electric or fully aerobic.”
He points out that while anaerobic training has its place, it’s not the key for distance runners aiming to improve their 5K, 10K, or marathon times. These are aerobic events, and Eoin warns that too many runners make the mistake of training too hard, going into the anaerobic zone when they should be building their aerobic base.
Does high volume training work?
Eoin advocates for a balanced and individual approach to the number of miles you run in a given week.
His training philosophy revolves around building a strong aerobic base and incorporating specific workouts that target race pace. By focusing on effort, pacing, and aerobic development, runners can prepare effectively for races without overtraining. The key takeaway? Consistency and effort-based training, supported by occasional anaerobic work, will ultimately lead to better performance on race day.
Here’s an example of how your week might be split up:
- Aerobic workouts: One or two sessions per week at “lactic threshold” or marathon pace, which help to build an aerobic base without pushing into the anaerobic zone.
- Long runs: These are essential for endurance, helping runners build stamina over time.
- Threshold and specific race pace training: Eoin incorporates shorter, more intense efforts at threshold pace (zone 4) or race pace to fine-tune fitness for specific events.
Don’t overthink your running form
When asked about whether people should worry about changing their running form, Eoin’s answer is a definitive no. “Do not change your running form. Do not do anything like that. It’s totally BS,” he states emphatically. Eoin explains that many runners are looking for a “silver bullet” solution, something simple that they can tweak to unlock better performance, but in most cases, it’s not the running form itself that needs to change.
The real issue: lack of consistency
Eoin shares a humorous story about a friend who runs only once every two weeks but focuses on techniques like double breathing or arm positioning, inspired by a podcast. Eoin points out that the real issue isn’t his friend’s technique, it’s the fact that his friend is running too infrequently to see any real improvement.
“People are always looking for, ‘What is there I can do?'” Eoin says, but often the answer is simply running more consistently.
Focus on the building blocks: stability and mobility
Eoin recommends creating a foundation of stability and mobility, rather than forcing changes in running form. He explains that running economy, or how smooth and efficient you run, is more important. He uses the analogy of a car once again: If the tyres are pumped and the windows are up, you’re going to move faster with the same effort.” For runners, this means ensuring that your body has the building blocks it needs to run efficiently.
Through targeted exercises, such as Pilates, Eoin helps runners improve ankle mobility, hip mobility, and stability around the core and glutes. “You’re giving yourself the actual base building blocks,” Eoin explains. “Once you have the mobility and stability in place, your body will naturally find the most efficient way to run without needing forced changes to your form.”
Case study: from injury to better performance via rehab
Eoin shares a story about a sprinter who had been struggling with hamstring injuries. During his rehab, they focused on core stability and mobility work, rather than sprint drills. After recovering, the athlete returned to sprinting with noticeably improved form, even though they hadn’t specifically worked on it. This illustrates Eoin’s belief that you can’t force better form without first addressing the underlying physical limitations.
Don’t force a style that doesn’t suit your body
Eoin emphasises that running form is individual and should not be forced to mimic others. He recounts a story from his youth about two elite runners. One runner had a natural, fluid style, while the other tried to copy him by changing his heel-strike running to a forefoot strike. This led to severe injuries and eventually ended his running career. Eoin’s takeaway: Your body has developed a running style based on its natural strengths and limitations. It’s more important to improve your mobility, stability, and strength than to artificially change your stride.
The bottom line: focus on what matters
Eoin’s advice is simple: Don’t get caught up in how you look when you run or whether your form matches that of elite athletes. Instead, focus on consistent training, incorporating strength and mobility work, and allowing your body to find its own most efficient running form.
“Good training, Pilates or something in the week to stay injury-free, build the building blocks, and after that, if it doesn’t look the same as everyone else, that’s what’s efficient for you.”
Pilates vs. Yoga: What’s the Difference?
Eoin explains that Pilates and yoga often get confused, but they focus on different aspects of fitness. While yoga emphasizes mobility and flexibility, Pilates is more focused on core strength and muscle activation. “There is mobility in Pilates, just like there is core work in yoga, but the main focus of Pilates is core work,” Eoin clarifies.
This distinction is important for runners, as running primarily strengthens cardiovascular health and endurance but doesn’t necessarily activate muscles. That’s where Pilates comes in—it helps wake up and strengthen the muscles that might be underused during running, reducing the likelihood of overloading ligaments, tendons, or joints.
Why Runners Need Muscle Activation
Eoin highlights a key point: most common running injuries, such as plantar fasciitis, Achilles tendonitis, knee pain, and hip pain, occur because muscles are not adequately engaged. “The muscles don’t tear; it’s the ligaments, tendons, or joints that get overloaded,” he explains. Running alone, especially when increasing mileage for events like marathons or half-marathons, doesn’t sufficiently activate the muscles to handle that extra load.
Eoin uses an analogy to explain the importance of muscle activation: “If someone starts a fight in a bar, and I’m awake beside you, I’m there to help. But if I’m asleep, you’re on your own.” In this scenario, running is like being in a fight, and if your muscles aren’t “awake” or activated, your tendons and joints will have to take all the load, increasing the risk of injury. Pilates helps “wake up” those muscles, ensuring they are ready to share the load during your runs.
Heel Drops and Heel Raises: Are They Enough?
The conversation shifts to heel drops and raises, commonly recommended for Achilles and calf issues. While Eoin acknowledges their place, he believes they’re just one part of a much bigger picture. “There are about a million things you could do more,” he says.
He reiterates that the underlying problem in most running injuries is overloading areas of the body that aren’t prepared to handle the stress. This is where exercises like Pilates come in, as they help distribute the load more effectively across muscles, tendons, and joints.
Instead of focusing solely on strengthening an area that is already overworked, Eoin advocates exercises that wake up and engage other muscles. A great example is the single-leg deadlift. He describes this exercise as standing on one leg, with a slight bend in the knee, while the other leg extends back—forming a “T” shape with your body.
This exercise works the calf isometrically, but more importantly, it activates the glutes, hamstrings, and foot muscles. According to Eoin, this approach distributes the load across more muscles, allowing the calf to recover rather than bear the brunt of the effort. He likens this to a work scenario where one person is overworked while the other is just “chilling out.” The single-leg deadlift helps get the underworked muscles—like glutes and hamstrings—back to doing their share.
After activating the muscles through exercises like the single-leg deadlift or bridging, Eoin suggests incorporating more functional exercises, such as walking lunges or heel raises with proper form. These exercises, when added after the initial activation phase, can help strengthen the calf-Achilles complex in a balanced way.
How often should you strength train?
Eoin recommends incorporating strength exercises once a week. For those dealing with injuries, he suggests doing a 45-minute Pilates session once a week, alongside a 10-minute rehab session. This approach helps maintain muscle activation while allowing for adequate recovery.
Why don’t runners strength train until they’re injured?
Eoin notes that it’s an ongoing struggle to get people to try strength training or Pilates, even when offered a free trial. His team works hard to hold runners accountable by checking in with them regularly, but the ease of simply going for a run often wins out over establishing a new habit like Pilates.
Eoin points out that running is straightforward—you put on your shoes and head out the door, whereas strength training or Pilates requires more effort and focus. However, once people establish it as part of their routine, they begin to see the benefits, such as improved posture and muscle activation.
Introducing plyometrics safely
While plyometric exercises can offer benefits, the risk-to-reward ratio for runners isn’t always favourable. Eoin advocates for skipping, citing studies that show significant improvements in runners’ performance after incorporating skipping into their routines.
He explains that skipping is a self-limiting exercise, meaning if you’re not doing it correctly, you simply can’t skip, which helps the body learn the movement naturally. Eoin encourages runners to start with short sessions, like three sets of one minute, focusing on both double and single-leg skips. This can improve arch stiffness, jumping ability, and even 3k running times. According to Eoin, skipping delivers better results in less time than adding extra running miles to a training plan.
He highlights the simplicity of the exercise and the minimal equipment needed, advising runners to keep their skipping rope easily accessible, outside the house or in a car, so they’re more likely to use it after a run. Skipping once or twice a week, even for just a few minutes after a run, can be more beneficial than continuing to run longer.
