Flow State Strength is not for me, it’s for you. It’s for you when you’re crushing it and for you when you’re struggling.
I started this hustle to enable distance runners to be able to access strength training programs that reduce their risk of injury AND improve their performance.
I want to take skills and knowledge from elite track, road and trail running (not mine, I’m very mid-pack) and give it to you, the people (similar to Bane in Batman but less psychotic).
Give me a shout if you fancy some time in the flow state.
📸 @madeleine.creative - appreciate it!
WIN A Personalised 10 Week Online Strength Plan ⚡️
Flow State Strength x Aid Station
To Enter:
✅ Follow @aidstn and @flow.state.strength
🫱🏼🫲🏼 Tag your training mate
Terms & conditions apply. Competition runs from 12:01AM 08.05.26 - 11:59PM 17.05.26 (AEST). To enter, follow both accounts and tag a mate. Prize is a 10 week online program personalised to you from the team at Flow State Strength. The winner will be selected at random and announced via Instagram the following day. If the prize isn’t claimed within 3 days, it will be re-drawn. This giveaway is in no way sponsored or endorsed by Instagram or Meta. Please note that we will never ask for your payment details.
Going back to St Moritz. Little work for me. Lots of play for Margot. Many climbs for Kate.
Wrote a blog to celebrate the trip. Weird way to celebrate but it’s been on my mind!
Follow the link in the bio and you’ll learn why we don’t do generic programs anymore!
The sounds and scenes of boss man @blakehose sending some trail runners through their downhill paces at an @alpineperformanceruncoaching training camp!
Big couple of days up on top of Buffalo at the chalet! Loved giving a presentation on the Flow State approach to strength training. In short, set goals, program accordingly!
Welcome to @_samtoll ❕
As Flow State Strength grows, we’re building a team of great people who love running and value the input of a individualised strength program in to the greater plan.
Sam is physiotherapist with over 15 years of experience in track, road, and cross-country racing, competing regularly at state and national levels. Sam is enthusiastic about combining his clinical knowledge and further qualifications as an ASCA accredited Strength & Conditioning Coach and Athletics Australia Recreational Running Coach to help athletes of all abilities get the most out of their running!
If you’re looking to stay consistent on the roads and the track, run quick times & keep out of the physio consult rooms, Sam is your guy.
Running is better in a flow state.
Another hoooge weekend of trail running for the flow state team!
I don’t care if you think I’m biased - @kate_avery1 stomping her way to a @buffalostampede_au sky marathon win is my highlight! 🏆
Big shoutout to the whole crew (in no particular order):
- @jessjason 6th in the 20km
- @maddi_odonnell 5th in the 42km
- @thewonkygoat smashed the 10km & 20km all within 18 hours!
- @daniel.wallace.3511 pushed through to finish the 100km!
- @nathanpearce_ 6th in the 20km
- @jmfresh21 10th in the 42km (big finish)
- @jonbisset will go again another day!
- @coach_ange 30th in the @kunanyimountainrun
- @willemsels 61st in the stonking @kunanyimountainrun 64km
- And a week ago @zakhanna went and dominated the Irish uphill trials 🥇
I’ve got lots of programming to do. Margot needs a long sleep. And the track & field national champs is around the corner!
See you in the flow state 🪩
An incredibly insightful elite panel with our 100km, Slam and 20km athletes this afternoon hosted by Lachy from @flow.state.strength 🙏 we appreciate all the valuable takeaways and can now really feel the excitement building. This weekend is going to be electric, we filmed some snippets of the interviews and will share some later this evening. But for now, 10 minutes until the 10km start 🔥
Athlete Panels 🎤 Friday and Saturday we’ll be interviewing some incredible humans and experienced athletes down at the Event Village at Pioneer Park. The talks will be hosted by Lachy from @flow.state.strength 🙌 there will be great takeaways and advice for all trail runner levels, and some great stories too ❤️
Times listed in the event guide and also on the tile shared here! See you tomorrow 😍
#buffalostampede #findyourepic #runwithnature
Feeling like this heading back to Bright for @buffalostampede_au all weekend!
Christiaan and I will be set up in the pavilion to chat to all you incredible people about everything strength and conditioning. Drop in for a chin wag!
If talking isn’t your thing & shopping is, we’ve got you covered with some brand new merch to get on your back.
And maybe you don’t like to pay when you shop… That can be arranged as well. But you’ll need to jump, far 👀
And then the good people at @singletrack_events have got me back for the elite panel interviews. There’s some amazing people that’ll share stories from trail and life, as well as give some advice. Providing the weather is friendly, we’ll be in front of the grand stand and times are:
Friday 4:15 - 100km & Grand Slam
Friday 4:45 - 20km
Saturday 3:00 - 42km
Lots to look forward to & I’m not even racing.
Be great, see you soon!
A big weekend in Warby and some results coming in from across the globe! In no particular order…!
@zakhanna - 🥇 KM Vertical Camara de Lobos (2.5km/1000m) in Madeira
@matt_dunn63 - 13th male Transgrancanaria 126km
@elseydavis - 🥶 Transgrancanaria 126km
@daryl_harding_athlete - 19th male Donna Double
@brodie_nank - 5th overall Donna Double
@nathanpearce_ - 🥇 overall Donna Double
@kate_avery1 - 4th female & 18th overall Donna Double
@thewonkygoat - 💍 & the Lilo Derby!
And I snuck out for Little Joe’s Night Terror on Sunday evening which was plenty of fun!
Love that people are getting after it this time of year! Not long now until @buffalostampede_au so we recharge and get ready to do it all again!
A few things have changed since last cut some laps through Whakarewarewa Forest Park. One of those things is not my love for some colour 👀
Big Flow State representation this weekend! We love to see it!
Big love and fast legs to:
@nathanpearce_ 20km
@katinkav_ 20km
@jmfresh21 100km
@juliettesoule 100km
@mattbarton_94 100M ‼️
3 exercises for building pole running strength.
1. Double arm overhead pull to elbow extension
2. Single arm dumbbell bent over row
3. Elbow plank to push up
@flow.state.strength 🧙
#trailrunning #strengthtrainingforrunners
