Townshend Performance Insights

Resting heart rate is one of the simplest ways to track recovery but most runners either ignore it or misuse it. For trail and mountain runners, its even more valuable because the stress isn't always obvious. Start tracking it consistently and you'll make better decisions on when to push and when to hold back.

Preparing for hilly races while living in a flat region might feel impossible, but with the right strategy it’s entirely achievable. After a decade of coaching runners from low-elevation areas around the world, we’ve developed proven methods to build the strength, confidence and efficiency needed to excel on demanding courses in the UK and abroad — all without daily access to hills.

Discover why British fell running is considered the most competitive form of racing—combining fitness, navigation, risk, and mountain skill in its purest form.

Off-road running reshapes every part of how you move, think and train. Hills demand strength, technique and judgement—yet give back confidence, resilience and long-term enjoyment. When you understand why the mountains change everything, you can train for decades of rewarding, sustainable running.

A clear, no-nonsense guide on why gentle stretching, mobility, and foam rolling matter after running, cycling, or strength training. Learn how fatigue makes tissues more vulnerable, why a calm cooldown protects muscles and tendons, and which key areas benefit most. Perfect for anyone wanting smarter, safer recovery and better movement for the next session.