One of my favourite things to do sports and fitness wise is running - some people love it, and some people find us runners very strange! I’ve loved running since I was at school, and I guess it all started with my hockey coach who introduced us to the world of the bleep test (those words either bring joy or extreme fear to people's minds!).

For me it was love, I loved the challenge and my hockey coach set me a goal - better believe I was going to meet it! I’d always loved fast paced sports, but my first road running experiences started from trying to beat the bleeps - I took myself out running after school to train.
The love of hitting the pavements grew from there, and over the years I’ve been lucky enough to make connections with other colleagues and runners and head out together - encouraging each other to keep going, work harder and develop our stamina and pace. Getting positive feedback from others really gave me the motivation to keep driving.
My first marathon was in Edinburgh and I probably went into it quite naively - I thought it was just all about the distance. I set to running 5 days a week, plus all the fitness classes I was leading and participating in at work throughout the day, and definitely overloaded my body by doing too much.
I did it though, and then promptly signed up to the London Marathon. I ramped up the training plan but was hit with sciatica. I hadn’t focussed on smaller muscle groups, or any targeting strengthening and my glutes definitely let me down. I had still just been thinking about the distance - not overall what your body needs to support it through the challenge.
I enlisted the support of a physio and learned A LOT. I had to drop out that year, but began to prepare for the next year a lot better. I managed my week's training better, put a focus on strengthening the muscles that work hard when we are running, and also worked on my mindset which is a biggie! The next year's London Marathon came around, and thanks to educating myself and switching things up training wise I was back on my game!

What I've learned over the years is that your training programme is so important. Now when I work with my running coaching clients I know how important it is to ensure your plan is varied and personalised. Apps like Couch to 5k are great, but they don’t provide the variety of training or the personalised service that can really take your strength, speed and endurance to the next level. I’ll change things up based on what you are running for - if it’s for pleasure, general fitness, an upcoming event or for your mental wellbeing. Your training plan (through Trainerize which you can read more about here) will be entirely dependent on your goal - whether it's to run a 5k, 10km, marathon, or whether you’re starting out or looking to hit your next level. But through it all we need to remember that your plan is also there to prevent any injuries, and avoid overloading your body and tiring you out.
We all have busy lives too so working with a running coach means we can ensure your plan fits your lifestyle - if you’re tired and have had a mental day the last thing you may want to do is head out for a run! We’ll work together to find what days are best for you, what strengthening exercises you need and enjoy and how best to ensure your strength training, rehab exercises and running is working together to meet your goals.
If you’re starting out with running my advice is always to start with some interval running/walking, and speak to a professional or someone who can help you - a consultation can make sure you’re building form where you are at the moment, rather than just hitting the pavements and hoping for the best.
Heres 5 top tips which I would stick to if I was starting out running -
Start Slow and Steady - don’t go to hard too fast! The most common mistake I see people doing is pushing themselves too hard, too soon. Begin with a combination of walking and running, gradually increasing the time spent running as your fitness improves - if you go too hard I guarantee you won’t stick with it!
Think about footwear - good running shoes are essential to prevent injuries and provide adequate support and can make all the difference, as well as some proper running socks. Don’t underestimate the benefit of the right kit.
Listen to your body - pay attention to any aches or pains, and don't ignore them. It’s obviously normal to experience some aches and pains when starting any new exercise routine but please don’t ignore any sharp or ongoing pain which could be a sign of injury. Rest when your body needs it, and get any pains checked out.
Think strength - running is a high-impact activity that can put stress on your muscles and joints - knees, feet, ankles the whole lot. Strength training is key - don’t make the mistakes I did! Focus on exercises that build your core, hips, glutes and legs to prevent injuries and improve your stabiity.
Don’t set your sights too high - think about realistic goals - whether it's completing your first 5K or improving your pace, make sure you keep it achievable so you can stay motivated. It’s ok to have a longer term goal, but break it down into smaller chunks so you can celebrate your progress along the way - and remember everything takes time so be kind to yourself!
If you are starting out, or looking to meet your next goal or train for an event - lucky you - I can help! The main ways in which I work with running coaching clients is through online programmes. We’ll have an initial online consultation to chat through your goals, your current fitness schedules and get a really good picture of your lifestyle and where you are now. I’ll then create week to week plans to build your strength and running up in tandem, with weekly check-ins to see how things are going and reevaluate if needed. I can ensure exercises are included for any weaknesses you do have, and put together a programme of bodyweight strengthening exercises and circuit based training to support your body on your running journey.
"Susan’s approach to training truly was personal! Tailor made sessions that pushed me through what I thought my limits were to what I actually can achieve. Giving me renewed confidence in my fitness levels and technique"

You’ll also have me for any mindset blocks that pop up, and as your full on cheerleader - motivating you to keep going and smash your goals. It’s super important we focus on the holistic picture of you and your body as a runner - believe me I know that you can just head on out and try and run longer and longer, and you may be able to complete the distance you want to - but it will be a whole lot less enjoyable, and a whole lot worse for your body if it is not supported in the right way!
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