KNOX ROBINSON

Mat Gallager talks to the charismatic iFit trainer about his training style, RPE, long-distance races and mindfulness in running

“Hold back from judging yourself harshly, judging what’s going on in your body”

iFIT has a wealth of talented trainers at its disposal but none have quite the style and charisma of Knox Robinson. The New York native has chalked up nearly 100 videos on the platform, with series visiting South Africa, Kenya, Mexico City and many more. His authentic and relaxed style has made him a popular choice for new and advanced runners alike, both on the iFIT platform and beyond.

So we were keen to find out more about the advice Robinson would give those looking to either start or take their running up a notch in 2024.

RATE OF PERCEIVED EXERTION

One of the main measurements used across all iFIT workouts is the rate of perceived exertion or RPE. This allows runners, as well as cyclists and rowers, to put in an effort relative to their ability rather than try to hit a certain speed. “RPE is great because it is a metric to get us to learn how to run on feel,” says Robinson. “It’s an incredibly instructive tool from day one that we can use to understand what’s happening with our bodies and minds.” The level of RPE is personal – your RPE won’t be the same as another user’s RPE, or your iFit trainer’s RPE, but the relative level of effort will be the same. The RPE scale on iFit runs from one to 10, with warm-up jogs normally around a four, steady runs at a five or six, and faster sprints hitting an eight or nine. Some trainers break this down by heart rate; for instance, a five RPE is considered a maximum of 77% of your maximum heart rate.

STARTING YOUR FITNESS JOURNEY

The biggest challenge for any fitness journey is often how to begin. So how can you get started? “Not to take all the oxygen out of the room, but it is just putting one foot in front of the other,” says Robinson. “I get it. I live in the world and I have a litany of reasons why I can’t do this or can’t do that.” One of Knox’s big inspirations though was Kenyan long-distance runner, Eliud Kipchoge. “I was there in Monza in 2017 when he first attempted a two-hour marathon and fell just short by 26 seconds,” says Robinson. “As he crossed the line, it started to rain and I had to put my sunglasses on because I started to cry. My first thought was: ‘Wow, what are the excuses that I’m holding onto? What can I let go of to break a barrier for myself?’”

Whether you’re a champion runner or someone figuring out how to start a fitness journey, Knox says it’s important to understand the barriers, but know that it does begin with putting one foot in front of the other. “That expression, we make the road by walking. I like to say we make the road by jogging,” adds Robinson.

For those who already run, taking it to the next level can also be a challenge. According to Knox, whether you’re aiming for a 5K, 10K or more, consistency is key. “It’s unromantic and I’ve tried to put lipstick on it over the years, but I’m always going to tell you the truth,” says Robinson.

That doesn’t necessarily mean running every day. In fact, according to Knox, part of the journey is understanding what consistency means to you. “We have to follow the journey with consistency, but we also have to give ourselves grace,” says Robinson. “Giving yourself grace means withholding judgement. That’s what I talk about in a lot of the series. Hold back from judging yourself harshly, hold back from judging what’s going on in your body.”

MINDFULNESS IN RUNNING

Whether you’re looking to run 5k, 10k or an ultra marathon, the process is the same. Knox says that rather than the distance, it’s actually the space that’s hard. “I was talking with an athlete and he was like: ‘Ah, the marathon’s such and such until mile 22. And then it got really rough, and I started thinking about all my life decisions and all the bad things I did in fifth grade,’” says Robinson. “And I was like, well, now you know what you have to work on. It’s your presence of mind and your mindfulness.”

According to Knox, the reason ultra distances are more intense is because of the space to fill. “That’s why sometimes I just don’t say anything and leave you with your heartbeat,” says Robinson. “But I do that at the end of the series when we’ve built the momentum, we’ve built the trust. For you and I to run in silence for 10 minutes is a very intense and galvanising spiritual experience.”

While many of the iFit trainers have produced videos from locations known for mindfulness and meditation, Knox adds a moment of mindfulness at the start of his workouts, giving users a minute to walk in silence and reflect on their thoughts. “I really started bringing that mindful moment into the workouts,” says Robinson. This method is perfect for someone who’s not a fan of a shouty trainer, telling you to give it 110%. It’s almost the complete opposite of that and it’s part of what makes iFit and trainers like Knox Robinson so interesting.

“That’s what’s cool about iFit, it’s actually rewriting the whole thing,” says Robinson. “The machines are incredible, the trainers are incredible, the community is incredible. The locations are epic. All those constituent parts are rewriting the whole connected fitness narrative. So if we’re doing that, if we’re writing a new code, why wouldn’t we bring our best innovations to the practice, starting with a mindfulness practice that’s commensurate with a fitness journey?”

You can find Knox Robinson’s training sessions on iFit.com and compatible machines, from brands including NordicTrack, Pro-Form, Freemotion, Wieder and Matrix.