You’ve seen it on the track, and maybe you’ve even done it yourself. A runner, deep into a marathon block, absolutely burying themselves in a gruelling session of 400m or 800m repeats, flat out, hands on knees, gasping for air. It looks impressive. It feels like hard work . But if you’re training for a half or full marathon, running at paces and intensities more suitable to a 1500m or 3000m runner is a dangerous trap. We all love the feeling of running fast, but in the world

A lot of runners I know, are nervous about the idea of having a coach. Many people, for whom I respond to enquiries, before assessing for coaching, start off with a fear mindset or wondering if they are "suitable". I can totally understand this, and have learned over the past 2 years, why it feels intimidating to some. Maybe it reminds you of a bad experience with a sports coach, team manager or PE teacher with a whistle, or maybe you’ve convinced yourself you’re “not coachab

I’ve had a few conversations lately that go something like this: “I’m going to take a bit of a break now, then I’ll pick up training PROPERLY in the new year to get fit for the marathon.” It sounds reasonable, even strategic. Take a rest now, then hit the ground running later. But the truth is, it doesn’t work that way. Because you don’t get fit while doing marathon training. You get fit to be able to do  marathon training. I've learnt this the hard way myself and this knowle

You’ve heard it before: “run your tempos at threshold.” Simple advice, right? But run too fast, too long, or too often, and you end up in the dreaded grey zone; tired, flat, and not getting fitter. Here’s how to fix it and make your threshold work actually work. The danger of generic threshold training Threshold training is often sold as the golden ticket to endurance fitness. You see it on training plans everywhere: 20-minute tempo runs, 4 x 1 mile “cruise intervals,” or 40

One of the most powerful things about running, is that while it’s often seen as an individual sport, the community that surrounds it...

Picture this: you’ve charged your phone overnight, but halfway through the day it’s already in low power mode. Notifications keep...

Running means different things to different people. For some, it’s about chasing down that shiny new personal best. For others, it’s more...

I was privileged to be asked onto the extremely popular 'The Running Rules' podcast by Coach, Nutritionist and Athlete, Alan Ladd.

Okay, I've teed myself up for a potential bashing with this title, but we're inundated with so much run slow to run fast generic chat...

When you lace up your shoes and step out the door, the world and you often sees your run in numbers. How many miles or Kms? What pace...

Just over 1 month ago, I crossed the finish line of the London Marathon in 2:44:02 — a personal best by over five minutes, my 6th sub-3...

We all have those days weeks, or longer periods where life gets stacked!!! Whether it’s work, family commitments, or just an overloaded...

The running world is full of advice, isn’t it? Scroll through social media or listen to the latest training podcast, and you’ll find no...

In a world of Instagram influencers, tik-tokers and a swarm of YouTube running experts, we runners can face a tidal wave of content, that...

I thought I'd end my blogging for the year, by briefly reflecting on my own highs and lows of 2024 with regards to my own running and...

you can't fire a cannon ☄️ from a canoe

Jane and Fiona, two runners, both of similar talent, dedication, and commitment, are grinding away at their training. They're logging...

With the explosion of running in this boom we've seen over the past few years, comes an explosion of information, application of...

Do you ever take a moment to think about what really gets you laced up and out the door, ready to clock up some more miles.

Congratulations Freddie, you’ve crossed the finish line of your marathon, half-marathon, or big race. Months of training, early mornings,...