BPRUNS
Series TWO
The second run of Pampy's running articles — from building your aerobic engine and running strength to better biomechanics, smarter pacing, lower-leg protection and knowing when to run faster.
The Series TWO Run Library
Thirteen practical running articles. No fluff.
Just the physiology, structure and Pampy-style
coaching cues that help everyday runners move
better, pace smarter, stay healthier and build
a stronger running chassis.
Browse from the latest article backwards —
BPRUNS v.20 through to v.8.
How and When to Run Faster
Speed is not simply about pushing harder. First build the engine, strengthen the chassis and understand what really limits performance.
- Build the aerobic base before chasing speed
- Understand lactate, genetics and running economy
- Train the body and the brain to handle faster running
How to Run Economically — 4 Parts
Running well is a skill worth learning. Four practical lessons to help you move more naturally, efficiently and comfortably.
- Improve posture and body alignment
- Shorten the stride and reduce braking
- Develop smoother cadence and rhythm
Ray Runs His First City to Surf
A real-world running journey. Ray takes on his first City to Surf — proving that preparation, patience and belief can take you a long way.
- The value of consistent preparation
- Managing effort over a challenging course
- Building confidence through achievable goals
Barefoot Running Is Your Coach
Your feet provide remarkable feedback. Understanding that feedback can help tidy up running mechanics and reconnect you with natural movement.
- Discover what your foot strike is telling you
- Explore natural balance and ground contact
- Introduce barefoot practice gradually and safely
Protecting Your Lower Leg
Calves, Achilles, ankles and feet — the hard-working structures that absorb and return force with every running stride.
- Understand lower-leg loading and durability
- Build strength progressively
- Recognise warning signs before injury develops
Why Hill Runs Work
Rolling hills, controlled climbs and smart descents — the old-school strength session that still delivers.
- Builds calves, glutes and quads
- Improves running power safely
- Teaches controlled downhill form
Run-Specific Strength Training
Why runners need more than running — stronger hips, legs and posture hold the chassis together.
- Builds running durability
- Supports posture and form
- Protects the body under fatigue
Carbon Shoes Changed Running
The shoe tech story — spring, stiffness, recoil and why the game shifted overnight.
- Carbon plate mechanics
- Elastic return and efficiency
- Why legs feel fresher
Race Week — Don't Blow It Now
The work is done. Now it is about staying calm and not wasting energy.
- Trust the training
- Stay relaxed and sharp
- Avoid race-week panic
Cadence & Rhythm
Why feet under hips, shorter contacts and rhythm can tidy up your whole run.
- Less overstriding
- Smoother mechanics
- More pop, less braking
The Breathing Engine
A simple look at lungs, capillaries and the quiet power of controlled running.
- Better oxygen delivery
- Lower panic, better rhythm
- More efficient endurance
Negative Splitting
The art of starting smart, staying patient and finishing like you actually trained.
- Control the first half
- Protect the engine early
- Finish stronger late
Long Slow Strength Game
Why the long, controlled run is not lazy training — it is the durability builder.
- Builds structural strength
- Improves aerobic control
- Teaches calm, repeatable running