WTF Is Sub-Threshold Training & Why It Actually Works

Tech Neck Kills Strides + Shift Into Z2 Middle Gear + 10K Steps Real Story

Stuff Your Future Self Will Thank You For

• 🦒 Tech Neck Is Killing Your Stride

• 🩸 WTF Is Sub-Threshold Training? (And Why It Actually Works)

• ⚙️ On Zone 2 Training & Why You Need a Middle Gear In Your Running Life

• 👣 The Real Story of 10,000 Steps From Your Smartwatch

Tech Neck Is Killing Your Stride (And You Don’t Even Know It)

The Invisible Strain You're Carrying

You know that thing where you're scrolling through your phone, and your head's jutting forward like a turtle? Yeah, that's "tech neck." It's not just a technology-only thing, but it’s more of a physiological thing that’s quietly messing with your running.

A study in PLOS ONE found that running with an increased forward lean (up to 8±2 degrees) upped the metabolic cost by 8%. That's like adding an unnecessary energy tax to every step. Plus, it ramped up activation in muscles like the glutes and hamstrings during the stance phase of your run stride, making you run less efficient.

Shouts to my running chiropractor, Dr. Zak from Advanced Care Chiropractic, for putting this in his latest newsletter!

Breathing Dysfunction = Pacing Disaster

Slouching isn’t just about looking bad and running slower — it actually squashes your lungs. Why? Because poor posture compresses the chest cavity, making it harder for your diaphragm to do its job. This leads to shallow breathing, reducing oxygen intake and making you feel gassed sooner. Remember, an extra 2% slower is like running slightly uphill or into a bit of wind. Extrapolate that out 10,20,30 and even 40km (26 miles) and you’re on struggle street.

The Brain-Body Loop

Your posture isn't just about muscles and bones; it's a two-way street with your brain. Slouching can also drag down your mood and energy levels. But on the flip side, standing tall can boost confidence and resilience.

In a race, a physical slump can trigger a mental one. And the last 10km (6 miles) of the marathon shuffle could have been triggered by your spine.

Here’s The Easy Fix

Try these quick adjustments:

• Set reminders: "Head back. Chest up."

• Hold your phone at eye level and with your back straight — Think like you're taking a selfie with your elbows tucked in. Not bending your neck down to see it.

• Do 1-minute wall posture drills before or after runs and while you're standing around waiting for something.

• Use voice notes instead of texting. BioMed Central

• Or my fav fix: Use your phone and laptop in fun “primal” positions switching up every 5-10 minutes. Put your device on the floor, or on a small stool while you’re on your knees, on a small stool, in a low squat or lunge position, or even sitting cross-legged.

Also, incorporate chin tucks, thoracic extensions, and shoulder rolls into your day breaks. Bonus points - Post-run or whenever you can, lie flat with your arms overhead for two minutes to realign.

If You Need a Chiro - This Is Your Person (If you’re in Sydney, Australia)

If you're running around Sydney's CBD or Inner West and dealing with neck, back, or spine issues, I highly recommend Dr. Zak at Advanced Care Chiropractic. He didn't endorse this and was not even aware that I had posted it. He's been instrumental in helping me and a few other runners address neck, back, hip, and posture-related issues over the last six years.

WTF Is Sub-Threshold Training? (And Why It Actually Works)

Most runners miss this and not because they’re lazy or undisciplined. It’s worse than that. They’re well-intentioned, they want progress, and they try hard, leading to super easy runs (because who doesn’t like an easy run) or all-out balls-to-the-wall.

But the real gains are hiding in that awkward, unsatisfying middle. The one that doesn’t impress anyone on Strava or leave you gasping for air.

This area is called sub-threshold running, and if you want to stop blowing up halfway through your race? You’re gonna want to use it more often.

Deep Run Science Moment: The Zone Nobody Brags About (But Everyone Needs)

Let’s get nerdy—but keep it digestible.

There’s a moment, somewhere between chill jog and race-face grind, where the magic happens. It’s called your lactate threshold—the pace or effort level where your body starts producing more lactate than it can clear.

Lactate isn’t bad. It’s not some waste product you need to purge. In fact, your body uses it as a fuel—like a backup energy system that kicks in when the aerobic one starts tapping out.

Here’s where it gets cool (The Physiology Breakdown):

• Your aerobic system (think fireplace, slow burn) uses fat and oxygen to keep you going.

• Your anaerobic system (think rocket fuel canister) uses glycogen and doesn’t require oxygen, but it’s explosive and unsustainable.

• Threshold training lives at the intersection, just before that canister explodes.

Running just below threshold trains your body to:

• Use lactate more efficiently as fuel

• Delay fatigue by improving mitochondrial function (whatup - endurance engines)

• Increase capillary density (better blood and oxygen delivery)

You’re literally teaching your body to stay composed under pressure. Like Navy SEAL-level chill… but in your hamstrings.

Rhonda Patrick would call this metabolic flexibility—your body’s ability to shift gears without blowing up the engine. And it’s what separates consistent racers from burnout-prone weekend warrior joggers.

🤓 Don’t know your threshold? Awesome! Head over here to learn how to do a test to get your threshold, and then how you can train right under it and build it.

Video if you’re chillin’. Text if you’re skimming. Audio if you’re running. You choose.

⚙️ On Zone 2 Training & Why You Need a Middle Gear In Your Running Life

Most people have two speeds: fast or slow. Go hard or don’t go at all.

But here’s the thing… We all need a middle gear.

Not a 6 out of 10 hustle, but more like a 4. Just enough to keep moving, but not enough to fry your circuits.

Training at around 65% of your max effort helps you go faster, longer, and with less energy. Your body loves it. And life works similarly.

You don’t always need to sprint, and you don’t need to flop on the couch either. Just find a steady, low-key gear that you can hold all day and hang out in. Because that’s where the sustainable gains happen, and that’s how you stay fresh.

And when life inevitably throws something wild your way (because it will), you’ll actually be ready for it.

👣The Real Story of 10,000 Steps From Your Smartwatch

Fun fact:

The 10,000-step goal was invented in 1965 to market a Japanese pedometer.

The company chose the number because the Japanese character for 10,000 looks like a person walking.

There’s no science behind the number 10,000 but we all just believe it and go with along our day.