Research | Sendō

Last updated on August 25th, 2025:

Start Here

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

Start with the Core Disciplines - they break down the physical and mental benefits of each practice. Each post links to the one after it. If you’re ready to go, skip to the Training Programs.

Core Disciplines

Equipment

Mindset

Recovery & Durability

Endurance Training

Cross Training

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 absolutely combine a running program (like the 8-Week 5K) with a strength program (like the 12-Week Dumbbell Plan). In fact, it’s one of the healthiest ways to train. 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. As for yoga, five days a week feels good.

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.

Match Program Lengths

If your run plan is shorter (8 weeks): complete it, then maintain running with 2 easy runs + 1 long run per week while finishing your strength program.
If your strength plan is shorter: repeat it with progressive overload, or switch into a maintenance plan while continuing your run program.