Research | Sendō Distance Running

Last updated on September 15th, 2025:

Start Here

Research is the documentation of what I’ve learned on this training journey. The result is a system called Sendō built on running, strength training, meditation and yoga.

Through Sendō I believe that anyone can run further and faster but more importantly, reshape their life for the better. I’m living proof: the data I share each month is evidence that any bozo can turn their life around. Slowly but surely.

Start with the Core Disciplines - they break down the physical and mental benefits of each practice. Each post links to the next, all the way down to the final topic in this research library. If you’re ready to go, skip to the Training Programs.

Core Disciplines

Cross Training

Equipment

Form & Drills

Mindset

Recovery & Durability

Performance & Endurance

Showtime

Tools

Straight from the lab to your hands.

Training Programs

You'll run faster, jump higher and believe in yourself more than ever before.

On Combining Programs

You can combine a running program (like the 8-Week 5K) with a strength program (like the 12-Week Dumbbell Plan). Running builds endurance and aerobic capacity, while strength training builds power, resilience, and helps prevent injuries. The key is in how you schedule and recover. Yoga (poses, meditation, breathing exercises) is integrated into both program tracks.

Balance the Workload

Hard run days (intervals, long runs): pair with light or upper-body strength work.
Heavy lifting days: keep your run short and easy, or skip running altogether.
Never double up two “hard” sessions (e.g. sprints + heavy squats) on the same day.
Sleep and nutrition are as important as the workouts themselves.