Runcoach Blog

Go to Mobile App

Show Blog Categories

Hide Blog Categories

Blog Categories

Runcoach Success Story: Antony Boyd

Written by Cally Macumber June 27, 2025

Never Too Late: Breaking 3:30 at 57 and Rediscovering the Joy of Running

Major milestone:

Breaking the 3:30 barrier at Copenhagen Marathon May 2025. At almost 57 years old, this is my best marathon time in over 39 years, from when I was just a teenager.

What is the secret to your success?

A combination of sensible training avoiding placing too much stress on my body. I factored in rest days and off-road and hill variations for strength, together with sound nutrition (my wife bakes excellent Danish rye bread, which is packed full of fibre and seeds).

What is the biggest obstacle to reaching your goals and how do you get over it?

Time. Constraints of a full time job and the need to allow adequate time for the family and home.

The trick is to strike a good balance and by avoiding putting too much pressure on yourself through overtraining.

What is the most rewarding part of training?

To know that you are following a plan and that every run is a step closer to achieving the goal. And then when you get to the taper period, you know that the job is basically done and you just have the victory lap to look forward to!

What advice would you give to other members of the Runcoach community?

Be disciplined and patient. With time the results will come, you’ll see. And when it comes to Marathon Day, just go out there and enjoy yourself. You have put a lot of time and energy Into this, as well as the cost, so revel on the glory of hard-earned “me time”.

Anything else you would like to share?

At Copenhagen, I knocked off 35 minutes in just 18 months since taking up running again in my mid 50’s and entering city marathons starting with Dublin in 2023. I felt free like nothing would stop me - the first time I felt like this since I was just 17 doing my first marathon. You are never too old to start running again, so long as you believe that you can do it and are prepared to work hard to achieve results.

What feedback would you offer on the Runcoach experience?

The coaching from Coach Cally was first class. Always supportive and full of wise advice from her depth of experience as an athlete and coach.

Tom’s drill routines also work a treat and even before a marathon just to loosen things up before the big start.

The Purpose of Drills and Strides

June 26, 2025

Whether you're a seasoned runner, a weekend jogger, or just getting started on your fitness journey, there's a good chance you've heard of drills and strides. These short but powerful additions to your running routine often get overlooked, but they shouldn’t. If you're aiming to improve your speed, efficiency, and reduce your risk of injury, drills and strides should become a regular part of your training.

What Are Drills and Strides?

Running Drills are specific movements or exercises designed to improve your running mechanics. They often mimic parts of the running motion but emphasize particular elements like posture, coordination, foot strike, and leg turnover. Our Coaches have put together a compilation of our favorite drills for you:

Strides are short bursts of fast running, usually lasting about 20 to 30 seconds or 80 to 100 meters, at around 85–95% of your maximum effort. They're controlled and smooth but they are not full-on sprints.

Why Should We Do Running Drills?

1. Improve Running Form: Drills help reinforce proper biomechanics. By isolating parts of the running motion, they teach your body to move more efficiently and in alignment, which ultimately translates to better overall form during runs.

2. Increase Muscle Activation: Many drills wake up muscles that may be underutilized during regular runs. For example, drills can help fire your glutes, improve hip mobility, and engage your core - key players in a strong stride.

3. Build Coordination and Balance: Good running isn’t just about strong legs; it's about timing and coordination. Drills develop neuromuscular control, helping your brain and muscles communicate more effectively.

4. Reduce Risk of Injury: Better mechanics lead to less strain on joints and muscles. Over time, this can reduce your chances of common injuries like shin splints, IT band syndrome, or plantar fasciitis.

How to Add Drills and Strides to Your Training -

Drills: We like to do a series of 3–5 drills after your warm-up jog. Fun fact, they are included in the Runcoach Workouts on our app. You can do these 2–3 times a week. Always focus on quality over quantity.

Strides: Add 4–6 strides at the end of easy runs or before speed workouts. Allow for full recovery (30–60 seconds of walking or jogging) between strides. We like these the day before a workout or long run to prep the body and give you some pop.

Running drills and strides are small commitments with big returns. They don’t take much time but can significantly improve your running efficiency, speed, and injury resilience. Think of them as the fine-tuning your body needs to run smoother, faster, and with less risk of setbacks. If you’re serious about improving as a runner, drills and strides shouldn’t be an afterthought—they should be a staple. Give a few of the drills on the list above a try and let your coach know what you think!