Training Load

When I starting coaching it was always my hope that as I gained more experience my training plans would evolve and become more advanced. Well I believe that's happened and...

Learn from your mistakes

Possibly one of the best pieces of advice you'll ever receive in life. Not just from running, but all aspects of our day to day activity. We all make mistakes,...

Warming Up

Hands up who didn't manage a 10 minute warm up at efforts yesterday? 🙄 I get it, sometimes I'm a bit of a nag insisting my runners do jog for...

Fuelling Correctly on Your Long Runs

You may have already noticed it's long run season. Here in Hastings, between 30-40 of us have been sacrificing a Sunday lie in to get up early and smash out...

Grasp the Opportunity

I love the Running Channel. If you're not one of their 624,000 You Tube subscribers then I recommend you head on over and check it out, after reading this running...

Rest Days are Training Days

The importance of rest days in your training plan cannot be emphasised enough. This is where our body has the chance to not only recover but adapt and ensure we...

Refueling After a Long Run

Nutrition isn't my strong point and as an online running coach my advice would be to speak to an expert if you are keen to nail down a diet which...

Vary the Pace of Your Running

One of the biggest mistakes that a lot of runners make is that they run at the same pace every time they step out of the door. The majority of...

Set Realistic Goals

Before the start of any training plan it's important to set yourself a goal. It doesn't have to be time specific or even race related. Here are a few examples....

Failing to Achieve Your Goal

Before I took up running in my mid thirties I was a golfer. An avid golfer. My ambition was to be the Club Champion at Sedlescombe Golf Club. I was...

Adopting a Race Strategy

With race season upon us, I wanted to share my thoughts on race strategies. This only really applies to runners who are targeting a specific time for your chosen race....

Elastic Energy in Running

Have you ever looked at some of the quicker runners and thought how easy they make it look. Tall, elegant and fast! It's annoying right? What if I told you...

1KM at a Time

How often do you wake up, throw off the duvet cover, leap into your running shoes and skip out of the door for a run? The answer is probably never!...

Training to Effort Level

Have you stumbled on the acronym RPE? I didn't think so. Well it stands for Rate of Perceived Exertion. Still none the wiser? Let me explain. The majority of my...

Keep Hydrated

Pretty simple advice folks! As runners we need to keep hydrated. I'm not going to tell you how much water you need to be drinking as that will vary from...

Slower doesn’t always mean Easier

You hear it all the time, a lot of the time from me, slow down on your easy runs. One of the biggest mistakes I see runners make is running...

Self Talk and the Mental Side of Running

With the biggest race of the year for many of us runners in Hastings, just 3 days away, I wanted to loosely cover the topic of self talk. I cannot...

Keep Your Easy Runs Easy

I think this discover is what ultimately led to my love for running. If you're part of the #runnersofinstagram community then you won't need to scroll far down your feed...

Listen to Your Body

It's important as runners to listen to our bodies. If part of our body is in pain then it's telling us something is wrong. Determining the level of discomfort is...

Weight Loss

Running is great form of exercise when it comes to losing weight as you burn a lot of calories. If you want to improve your times then weight loss is...

Hard Work will bring Success

If you've set yourself a new running goal that is beyond your current fitness levels then it's important to accept that at some stage you are going to have to...

Seek advice on injuries

Injuries can be a runners worst nightmare and at times it's difficult to know exactly the extent of the problem. Often we can run through niggles and the pain will...

Join a Running Club

Joining a running club can be a daunting prospect for a beginner or even an experienced runner. The notion that running clubs are only for serious fast athletes is a...

Work on Cadence

One of the ways you can become a faster running is to increase your Cadence. This is the number of steps you take in a minute. The general advice is...

Consistent Training

One of things you'll notice with some of the better runners in your club or town is how consistent they are from one week to the next. This is a...

Remain Patient

Sometimes we expect everything to happen straight away. But improvement takes time. The chances of turning up to parkrun each Saturday morning and knocking a few more seconds from your...

Strength Training

Strength Training can be an important part of a training plan. Some runners swear by it, others not so much (me). You don't need to be a member of a...

Don’t Compare Others

Running is a very individual sport and one of the biggest mistakes we can make is comparing ourselves to others. Race times are a clear indication of current fitness levels...

Get Enough Sleep

Rest & recovery is a key part to becoming a better runner and sleep plays a huge role in this. If you are working to a training plan, why not...

Follow a Pacer

You will often find the bigger races will provide official pacers across a variety of times. Following one of these kind, selfless individuals can come with many benefits. Running with...

Pace Yourself in Races

One of the worst experiences of running is bonking in a race. This is where you simply run out of energy to maintain your goal pace and running suddenly feels...

Believe in Yourself

Often our biggest critics can be ourselves. We seek perfection and when we fail to achieve that impossible goal, we berate ourselves. It's madness. Yet I am one of the...

Post Run Stretching

Another bug bear of mine. Runners who put their muscles, tendons and ligaments through a lot of stress and then ignore that fact by toddling off home without stretching. 5...

Warm Up Before Running

Hands up if you always warm up before running? What about a race? It's amazing when you attend a race and see so many runners standing around talking and not...

Enjoy your Running

The notion that "running is hard" is nonsense. I'm sorry but it is. If you follow the advice on pb runner you will learn to discover that running can be...

Set Yourself a Goal

Arguably the single most important factor in improving your running is setting yourself a goal! It’s been an absolute game changer for me. I was ready to give up running...

Strides

If the World Record Holder at parkrun tells you he has a secret weapon for your training, you listen. Andy Baddeley, founder of the Running Channel is a big fan...