Herd Sands

17/03/2026

Imagine improving your run performance by upto 35%. 💪💪😍
This is an insane increase.

But a study by Zanini et al 2025 in the ACSM had two groups of runners perform a baseline 10km Run Test.

They then split them into 2 groups. One group did nothing, the other added a 12 week S&C programme into their training.

At the end of the 12 weeks the 2 groups performed another 10km Test.
Whats interesting is that the S&C group had improvements of up to 35%
BUT the Group that didn't perform any S&C actually had a drop of 0.4% in 10km run time.

This Shows that not only can S&C training help with performance but also start the slow decline of run performance over a longer period of time.

We all want that quick fix, the next best thing or that secret cheat code to perform better.
Its not the next generation of Alphafly's it S&C training.

Links to the study
DOI: 10.1249/MSS.0000000000003685

09/03/2026

Paul - Official entry to the World Championships has gone in today. (Closing date is Sep 2026) - As I Won the GB qualifier in December, unofficially Im confident I have a spot.

The costs for this are astronomical (Ive upgraded the bike which was over £6k).

Luckily I can open up Sponsorship to help with this and provide an OFFICIAL invoice. This is important as it is TAX deductible for businesses (Marketing)

There is 3 MAIN sponsorships available on the front of the race suit, but happy to take as many as I can get.
Hoping there is some businesses out there who are about to pay HUGE corporation tax bills and would rather help me than HMRC.

Drop me a message if interested

09/02/2026

On our doorstep - a 10km along our cost 🙏

South Shields Harriers Sand Dancer Race Series 2026, 10/05/2026, South Shields

06/01/2026

3 TIPS for January
Advice to all Enthusiastic athletes below 👇

Picture your training in January like an interval session.
The 1st session you are very motivated and FRESH 💪

However, you go off to hard. Picture running 400 meters on a track at full gas the first time round. Then having to do this over and over and over again.

This will slowly start to take its toll and you'll probably have to pay this back at some point. Often small little niggles start to show and can become full blown injuries by the end of January.

PLAN IN REST DAYS - This allows the body to recover so you can go again.

PACE YOURSELF - Plan the 1st week steady so you can SLOWLY build.

DON'T DO ANY STUPID CHALLENGES - Its great having motivation, but not so much hamstring or rotator cuff tendinopathy that ruins you for 6 months (That's aimed at you runners and Hyroxers)

Just remember 25% of ALL NEW Fitness regimes in January fail in the 1st week

19/12/2025

Great news 🙏❤️

15/12/2025

Exciting News

From January 1st we are offering Endurance Coaching.
However, this is limited to a MAXIMUM of 5 Athletes ONLY (Currently we have 2 signed up)

This will be a paid monthly service of
£200 Per Athlete Per Month.
Sounds Expensive. It is :🤓⭐️
You are getting decades of experience in various endurance disciplines along with various coaching qualifications (MSc in sport and exercise trumps most) ❤️

But what you get is value for money.
This includes x2 Extended Sessions in the clinic
PER MONTH (Worth over £90 currently)
So £110 for Advanced Sports Science Coaching is CHEAP.

This will involve advanced annual training plans with REALISTIC Targets set for each athletes needs.
Weekly check in and CONSTANT session feedback.
Along with athletic testing (VO2 testing, Lactate Testing etc).
Maybe the odd bit of Merch and Clothing thrown in :-p

ALL sounds great RIGHT.
However, the Athlete has to be right for us.
THEY MUST have the right frame of mind and personality that compliments our coaching style.

If you think this is YOU or know someone, drop us a message :-)
DON’T DELAY and MISS OUT

14/12/2025

End of season race - picked up the Win down at Sherwood pines duathlon 🤟❤️🙏 tough tough race on the trails with sand, mud and gravel. Great racing and well organised 🙏💪💪💪

13/11/2025

A know a lot of runners that like something a bit different 👇 - this is definitely it.

I’m entering a few, be great to get a squad to head over and share transport 💪.

Comment below if you fancy it ❤️
If not and you know someone that will tag them or share away 🤟⭐️

17/10/2025

You could spend the evening with your feet up and enjoying a takeaway and wine! Or you could be out smashing it on the steps 💪💪💪 - nothing in life worthwhile is easy, you have to do the work, week in week out 🤟❤️

17/10/2025

Happy birthday to Big G today 🤟🤟🤟 best mate, sports massage superstar and all round nice guy ❤️❤️❤️

16/10/2025

Interesting case today. Something that looks pretty serious (initial thought was a hamstring tear). It’s blood pooling from a deep contusion to the thigh 🤔🤟 (client had walked very fast into a bollard 🫣)

16/10/2025

ENDURO - it’s back on THIS FRIDAY. We are back at the Lawe Top steps (6pm) for our lapped based S&C session. Know someone that’s tough enough ? Get them to join our spond group (link below) or bring them along 🙏❤️ &c