Gaz Burrows - Strength Coach

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Gaz Burrows - Strength Coach

Manchester based Strength and Conditioning Coach. Owner of Sweat Shed Gym in Stockport.

24/09/2026

💪🏼 PRIORITISE YOUR SINGLE LEG STRENGTH

Especially if you’re a runner.

Single leg strength is a must for running - running being a single leg movement, repeated over and over for thousands of reps - meaning a lot of strength is required.

If we cannot absorb and produce force bi laterally, we’ll lack in performance and get injured.

So get in the gym and get training yourself bilaterally, consistently heavy.

A lot of emphasis is often put on the bilateral movements, squats, deadlifts and the like.

These are of course really important but be sure to apply this focus to your unilateral strength just as much.

Elevate your strength, elevate your performance.

14/09/2026

🥉 DEKA FIT EAST MIDLANDS

Felt fit, felt strong and pushed for a solid PB, finishing 3rd in the AG, 12th overall.

This one was a controlled effort from the start which I was happy about as it demonstrated the hours of training has worked well.

Total running time for the 5km was 20.43 which was one of the fastest on the day on a pretty congested track.

Total zone time for all 10 zones was 15.45 which is where I lost a lot of time.

Finish time 36.29 though which was a big PB on my last effort in Manchester at 38.18.

Good thing about these races is that they show a clear direction for progression, in my case getting my running faster (can always run faster!) and more importantly, cutting that zone time a couple of mins which is a big goal going forward.

The goal is to work towards that top spot now and even push for an elite race.

It’s great to see events like DEKA grow over the past couple of years and the fields getting more and more competitive with the fast guys putting in some absolutely blistering times in.

Time for a short rest before building towards the next one!

09/09/2026

➡️ YOU WONT BE IN THIS GAME FOREVER

None of us will be.

Which is why it makes it so important to take advantage of the health we have today.

One day you won’t be able to run, to lift weights, to compete or to do exactly what you want to do because the inevitable decline will happen.

So if you’re in a position to do something today, do it.

07/09/2026

🔥 MESSAGE TO RUNNERS…

Train with INTENSITY.

Not all of the time, but most of the time.

If we want to get faster or run for longer then we need to be stronger.

This means going through phase where we really push ourselves in the large compound movements.

Prioritise squats, deadlifts, lunges, split squats, step ups and really work to lift as heavy as you can during certain training phases.

It’s the missing ingredient for most and the low hanging fruit in terms of progression.

02/09/2026

NO GYM? NO PROBLEM. 👊🏼

One of the biggest concerns for runners when they get stuck into a running program is fitting the strength work in.

We know it’s important.

We know we should be doing it.

(Hopefully!)

But we struggle to find the time.

Well, it can be done at home.

Must admit these movements will only get you so far and ideally we need to be in a gym environment to really push strength levels up.

But these are some key exercises I do in the gym that can be done at home.

DON’T NEGLECT STRENGTH TRAINING AS A RUNNER.

You cannot just “focus on your running” without any strength work as you will get injured and struggle to progress.

Try these and let me know if you have any more running specific movements that help.

19/08/2026

➡️ 3 REASONS YOU AREN’T MAKING PROGRESS

and 3 ways to fix it.

It’s usually a really simple fix if you are struggling to make progress and it can be changed immediately.

1️⃣ STOP THE RANDOM SESSIONS
These are killing your progress. If you enjoy doing random workouts every day as a way to stay fit and healthy, fantastic - you’re doing more than most, but if you want to achieve a desired result you have to get specific with your training.

2️⃣ INCREASE YOUR INTENSITY
Don’t coast through training all of the time. We need to challenge ourselves and push our body to adapt. The problem is when people do the same thing week in week out at the same intensity, then question why nothings changed - push yourself!

3️⃣ MAKE SURE YOU RECOVER WELL
Eat well, sleep well, stretch, reduce stress, do the things consistently that are going to help your body recover from all of the training. Getting in the gym all the week and then knocking back 10 pints at weekend won’t help recovery. Training all day every day with disrupted sleep and no days off won’t help recovery. Be sensible and find balance.

👉🏼 Need a training play that will address the above and push you to the next level? Click the link in my bio

Address

Houldsworth Mill, Houldsworth Street
Stockport
SK56DA

Website

http://burrowspt.com/online-coaching

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