The Kilted Athlete cover art

The Kilted Athlete

The Kilted Athlete

Written by: Keith ‘Kiltman’ Robinson
Listen for free

Looking for practical fitness advice that actually fits real life? Welcome to The Kilted Athlete Podcast, hosted by personal trainer, coach, and multi-event athlete Keith “Kiltman” Robinson. Whether you’re chasing your first 5K, building strength, training for a marathon, or just trying to stay consistent, this show is designed to help you move better, feel stronger, and live fitter — no matter your age or experience. Keith blends expert coaching with real-world experience, covering strength training, running, functional fitness, mindset, motivation, healthy habits, and athletic adventures.Keith ‘Kiltman’ Robinson Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • Trail Running: Going off tarmac

    Trail Running: Going off tarmac
    Oct 22 2026

    rain Running: Going off tarmac

    Ever wondered why a 6 min/km on the road feels like an absolute breeze, but a 6 min/km on a muddy bush track leaves you completely breathless?

    In this episode of

    The Kilted Athlete Podcast, we are stepping off the predictable, flat pavement and diving headfirst into the rugged world of trail running. If you think you can just lace up your standard road shoes and smash out your usual distance in the woods, it’s time for a major reality check.

    We break down:

    • The Pace Trap: Why your GPS watch pace means absolutely nothing on the dirt, and why "Power Hiking" is actually a secret weapon.
    • The Gear Shift: We talk trail shoes (and why you shouldn't just wear your oldest pair of road shoes), hydration and safety equipment.
    • Why Strength is Essential:How to adapt your strength training for power and stability.
    • The Unforgettable Experiences: Beautiful scenery, great people and other pro's of trail running.

    Whether you're a seasoned road marathoner looking for a fresh challenge or a total beginner wanting to escape the concrete jungle, this episode is your ultimate guide to going off-tarmac.

    Hit subscribe, lace up, and let’s hit the dirt!
    Show More Show Less
    38 mins
  • Rep ranges: Do they actually matter?

    Rep ranges: Do they actually matter?
    Oct 2 2026

    For decades, the fitness world has carved rep ranges into stone tablets: 1–5 reps for strength, 8–12 for size, and 15+ for endurance. But what if we told you your muscles can’t actually count?

    In this episode of

    The Kilted Athlete, we’re tearing down traditional gym dogma to look at what the science actually says about rep ranges. We dive deep into why high reps vs. low reps might not matter as much as you think for building muscle, but why throwing them out completely is a massive mistake. Tune in to learn how to match your rep ranges to your exercises, protect your joints, and stop blindly counting reps so you can start making your reps count.
    Show More Show Less
    32 mins
  • Post Race Recovery

    Post Race Recovery
    Sep 11 2026

    What should you do after a race to recover faster? Whether you've just completed a 5K, 10K, half marathon or marathon, post-race recovery is an important part of your training.

    In this episode of The Kilted Athlete Podcast, we take a practical look at running recovery, post-race nutrition, muscle soreness, DOMS, hydration and returning to training after a race.

    Crossing the finish line is an achievement — but what you do in the hours and days afterwards can have a big impact on how well your body recovers.

    We break post-race recovery into three important stages:

    🏃 The First Few Hours After a Race
What to do immediately after crossing the finish line, including gentle movement, rehydration, electrolytes, changing into warm and dry clothes, and getting the right combination of carbohydrates and protein to support muscle recovery.

    🚶 The Day After the Race
We'll look at active recovery, walking, gentle cycling, hydration, nutrition, sleep and ways to manage delayed onset muscle soreness (DOMS) without overdoing it.

    🏋️ The Week After the Race
When should you start running again? How quickly should you return to normal training? We discuss low-impact cross-training, the importance of sleep, gradually reintroducing running and why your cardiovascular system may feel ready before your muscles, tendons and connective tissues are.

    We'll also cover some common post-race recovery mistakes, including sitting around all day, returning to running too soon, jumping straight back into speedwork or long runs, ignoring persistent pain and reaching for the celebratory beer before you've properly rehydrated and refuelled.

    Whether you're a beginner runner, recreational runner, marathon runner, distance runner or seasoned athlete, understanding how to recover after a race can help you stay healthy, consistent and ready for your next training block.

    Because recovery isn't passive — it's part of your training.

    🏴 The Kilted Athlete Podcast — Fitness, Strength, Running & Real-Life Motivation.

    
post race recovery, running recovery, marathon recovery, recovery after running, post race nutrition, DOMS, delayed onset muscle soreness, active recovery, running injury prevention, recovery after marathon, half marathon recovery, 5K recovery, 10K recovery, return to running, running training, endurance running, recovery for runners, The Kilted Athlete
    Show More Show Less
    30 mins
adbl_web_anon_alc_button_suppression_t1
No reviews yet