Holistic Approach to Running and Fitness

The Journey Ahead

My Philosophy

I believe true fitness is built on integration, and not isolation. My approach combines structured online running and strength plans with practical nutrition guidance and recovery strategies to support long-term performance and wellbeing. Every element is grounded in science and adapted to real-world demands, helping individuals train smarter, recover successfully, and move with purpose.

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Images of Ben from first race and 100mile race

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Medal Monday! 🏅

Well done @charlottepatton12 on acquiring race related neck wear that favor flav would be proud to wear!!!

Proud of the effort and sheer stubbornness... I mean... determination behind this one!

Proud coach! 🙌🖤💛

Massive good luck to @charlottepatton12 in the Malta half tomorrow! Huge amount of hard work gone into the last few months... and this is just the warm up run!

Also good luck to fellow @newton_road_runners - @grant_kerr94, @the_positive_pacer and @johnquigleynicholson.

Theory Thursday pt 5 - Beetroot juice: the endurance runner’s science‑backed boost

Let's park the fact that we used to get excited for a shot of sambucca on a Thursday (student night) and now I'm talking about beetroot juice slammers!

However, could beetroot shots give your endurance running an edge? Research keeps pointing to beetroot juice as a legit performance enhancer for endurance athletes.

Here’s what the science says:

- Improved aerobic efficiency: Multiple meta‑analyses show beetroot juice can enhance VO₂max in healthy adults, helping runners use oxygen more efficiently during sustained efforts.

- Better time to exhaustion: Studies report small but meaningful improvements in "time to exhaustion" and high‑intensity running tests, exactly the kind of gains that matter late in a race.

- Enhanced blood flow & oxygen delivery: Nitrates in beetroot convert to nitric oxide, which widens blood vessels and improves oxygen delivery to working muscles. Think of nitrates causing your blood vessels going from a straw to a hose pipe.

- Proven effect vs. placebo: When nitrate is removed from beet juice, performance benefits disappear. Strong evidence that nitrates are the key driver.

Whether you’re training for a marathon or pushing your weekly long run, a daily shot of beetroot juice might help you go farther with less effort.

Give it a go... A shot of beetroot juice 2-3hours before your run/race.

So, now we're all about the beets, 'bout the beets, no trouble?!

EnduranceRunning #BeetrootJuice #RunnerScience #MarathonTraining #NaturalPerformance

Theory Thursday pt 4 - a wee series of tips and hints to get you running better.

💤💤Sleep: The Most Underrated Training Session 💤💤

Runners love to brag about early alarms, double days, and “accidentally” doing a long run that was supposed to be easy. But ask how much they slept and suddenly everyone turns into a witness in a crime documentary.

The truth? If you’re not sleeping, you’re not recovering. You’re basically collecting miles like I collected Panini football stickers and hoping for the best.

A few truths your future self will thank you for:

💪Your muscles are repaired at night. Deep and non-REM (not the fellas in the corner and in the spotlight!) release hormones such as HGH and IGF-1 which help with muscle repair and rebuilding. As well as this protein synthesis happens more effectively when the muscle is at rest.

🥵In relation to running performance, good sleep improves pacing judgement and can lower the rest of perceived effort.

🤕Lack of sleep increases injury risk. Poor sleep = poor recovery = fragile body… and increased physio bills!

🤧Your immune system needs sleep to stop you catching every cold within a 5‑mile radius

If you’re interested, Matthew Walker’s book, Why We Sleep, is a brilliant (and slightly terrifying) read that explains why your brain and body basically file a formal complaint when you cut corners on rest.

Remember….

Rest and sleep aren’t signs of being lazy.
Run smart. Rest like it’s your job.

#runsmart #runnersofinstagram #sleep #rest #recovery

Sunday summary brought to you by Cleo Cat!

WHW training in full swing this week with the first 50mile week since July (excluding race weeks) and a 16miler for good measure. Legs are thankful for the rest day tomorrow!

Elsewhere, the troops have been smashing it. Some of the highlights being:
- @stupots07 and Stu Simpson chucking out a pacing masterclass across the week.
- @lhendy__ and @cathlawrie1 are back moving pain free again 🙌. Although @lhendy__ will regret booing me as I passed her marshal point at Parkrun
- @_bcunningham hitting her half pace with ease and then taking part in the Royal Rumble... *Checks note*.. sorry, played a hockey match and managed to keep all her teeth!
- @dlugoleckaruth smashed another race (Simon Howie 5k) continuing the amazing work of @team_alexis_rose
- @chardster12 and @f3_rgo turned out their longest runs in months.

Amazing stuff all round guys 💛🖤

We go again next week!

Theory Thursday PT 3 - a wee series of tips and hints you get you running better

🚀 Importance of Interval Training 🚀

Why should you do intervals?

🔬 VO₂max boost: Intervals improve aerobic capacity faster than steady runs. Basically, a higher VO₂max = more oxygen delivered to muscles = better endurance.
🔥 Threshold gains: Hard efforts raise lactate threshold, helping you hold faster paces with less effort.
⚡ Speed & economy: Sprints sharpen neuromuscular power, making you more efficient on hills and surges.

Things to consider before adding intervals to your plan

• Match session type to your goal (short & hard = VO₂max, longer = threshold).
• Start with 1 session per week and progress that session gradually. For example, 6x1min near max effort with 1minute recoveries, then 8x1, 10x1, 12x1, 6x2, 8x2 etc.
• Recovery matters: hard VO₂max work can take up to 10 days to fully absorb.

Sample sessions:
VO₂max: 5–8 × 3–4 min hard, equal recovery
Threshold: 3–5 × 8–12 min steady‑hard, short recovery
Sprints: 8–12 × 20–30 s all‑out, long recovery

⚠️ Stay safe: Limit to 1–2 hard sessions weekly, balance with easy runs, strength, and sleep. Increase effort = increased stress = increased risk = more recovery required.

Bottom line: One smart interval session a week can transform your running. It’s bloody tough but it’s worth it.

#RunSmart #IntervalTraining #VO2max #LactateThreshold #RunScience

Medal Monday

Don't count Ruth out! She smashed the Scone Palace January Jog 5k yesterday, just a week after a 10k cancellation.

This isn't just another race ticked off for the amazing Ruth! She continues to raise vital awareness for meningitis in memory of her daughter, Alexis Rose and @team_alexis_rose family.

So proud and a massive inspiration! 🖤💛🌹

Christ, how's it Sunday again already?!

Fully getting into the WHW training with 48miles this week and eyes on the Devil. Highest weekly mileage and longest run (12miles) since the Fling back in September. Plenty of top up walks with Cassie pup 🐶!

Even managed 2 strength sessions... And I can still walk!!

Excited to be continuing my learning by being coached by the brilliant @wildheartrunners. Genuinely excited for the next few months and seeing what I can pick up from their insane experience back catalogue.

We got the @newton_road_runners couch to 5k up and running with a great buzz from everyone involved.

Phenomenal efforts by the coaching group. A couple of shout outs...
👌 Impressive weeks all round. Specific mentions for Simon and Charlotte for cracking long run efforts and impressive consistency from Stu, Neil and Kat
👌 A couple of guys reporting wee niggles but have been hugely impressed with their approach to recovery. No greeting just focused on the right stuff! Well done guys!
👌 Ruth smashed her 5k at Scone Palace.

Week done and we go again next week!!... And we find out who wins the Traitors! 🙌

Thursday Theory pt 2 - Hills

I was out on the Couch to 5k followed by the club run this evening and the topic of hills came up during both. In particular, the avoidance of hills!

We spoke about how they planned routes to avoid them "at all cost". Thinking back to went I started and I did exactly the same. However, here's why you shouldn't - after all "hills pay the bills" n'all that jazz. So here goes, my sales pitch on the horrible hills!

🏔️ Hill Sessions: The Most Underrated Upgrade in Your Training
If you want to get faster without adding more miles, hills are your best friend. No hype. Just physiology doing its thing.

🧐 What the Research Actually Shows
➡️1. Better running economy means faster racing
Studies using uphill interval blocks show runners improving economy and shaving time off their 5Ks. Small changes, big impact.
➡️2. VO₂ max gets a bump
- Longer hill blocks (8–12 weeks) consistently improve aerobic capacity. You’re basically teaching your engine to handle more.
➡️3. Strength work without the gym faff
Uphill running hits the glutes, hamstrings, calves, hip flexors, and core harder than flat running. It’s resistance training disguised as a run. (Still do your strength work though!)
➡️4. Lower impact forces
Because you’re landing on an incline, braking forces drop. That means less pounding and more strength with fewer injury risks.
➡️5. Neuromuscular power = better speed
Hill sprints improve stride power and coordination — the stuff that makes you feel “snappy” again.

⁉️ Why Hills Work So Well
Hills naturally clean up your form.
You stay tall. You drive your arms. You lift your knees. You push off properly. It's hard for you to fake good mechanics on a climb as the hill forces them.

🏃‍♂️ A Simple Way to Add Hills
- 6–10 × 30–60 seconds uphill
- Strong effort, not a death march
- Jog/walk back down
- Keep cadence high and shoulders relaxed
- Once a week is plenty to start

🌄 The Takeaway
Hill sessions give you strength, speed, efficiency, and resilience. They’re one of the most evidence‑supported tools we have, and they fit perfectly into busy schedules.

Ladies and gentlemen of the Instagram jury... I rest my case! Get your hills done!

Medal (ish) Monday!!

Massive congratulations to @charlottepatton12 for reaching the 100 Parkrun milestone!

Superb achievement, showing the consistency which is only matched by the verbals that she gives @grant_kerr94! 😁

🖤💛 Well done Charlotte

First full week of 2026 and it's been a belter!

Gradually getting into the training for the Devil. Although the mileage reduced this week (30miles), the 2 gym sessions have left me walking like John Wayne! 🤠 Felt like I was running with someone else's legs!

Some cracking achievements from the squad. Some of the highlights include:
👌@f3_rgo getting a half PB running up and down a Turkish beach. The man will do anything not to buy a pair of Bay Rans sunglasses!!
👌@cathlawrie1 skated her way to a best time over 15k despite shocking conditions.
👌@katjf86 smashed her longest run since running a marathon with a broken leg 🤔.
👌@stupots07 ran through a park at night and didn't get arrested.

Great effort all round 💛🖤

On to next week with plenty of running, few gym sessions and the start of the Newton Road Runners Couch to 5k 🤟

#runningcoach #running #RunnersOfInstagram

Thought I'd start a new wee series of coaching context and digging into some of the research that could help you with your running!

Welcome to Theory Thursday part 1 - Strides

These have been popping up in conversation a lot recently. So let's dig into them...

🏃 What are they?

Strides are short, controlled bursts of fast running (about 85-90% of your sprint pace). They are usually done at the end of a warm up or the end of a session.

🤔 Why should you do them?

Improved Form: Reinforces good posture, arm drive, and leg mechanics.

Increased Speed & Power: Stresses efficient power output per stride.

Better Economy: Teaches your body to run faster with less effort.

Injury Prevention: Builds fast-twitch muscles and neuromuscular connections.

🧐 How do I do strides?

Strides typically last for 20-30 secs. When I plan them in for my athletes I do them for 1 minute - 15-20 secs to build up the pace, 20-30 secs holding the pace, 15-20 to slowly decelerate. This is followed by a short recovery - usually the same length as the stride. The important bit... It's not an all out sprint! Focus on technique - nice tall body, arm drive, fast foot turn over and stay relaxed!

Start by adding 4-8 of these to the end of your easier paced runs and let me know how you get on!

💛🖤

Happy New Year, folks!

A massive thank you for all the help and support getting this wee venture off the ground. It genuinely means the world to me.

Can't wait to see where 2026 takes us!

Best wishes to you and your loved ones for 2026 💛🖤

What a way to finish up this year's racing! Big shout out to Neil and Stuart who smashed their 10k PBs at the Tilli 10k yesterday as part of an excellent turn out from the @newton_road_runners.

Incredible amount of work gone into those PBs! I'll even let them both off with ignoring the 'take it easy' instruction!

#coaching #medalmonday

Just a quick one to say Merry Christmas to you all.

A massive thank you for all of the help and support getting this wee venture off the ground. Certainly couldn't have done it without you lot!

I hope you and your families all have a great Christmas and all of the luck, love and happiness for 2026!

BW

First coaching day out! What a laugh!

Well done for braving the weather!

An hour out and back on the West Highland Way, a hike up and down Conic and a coffee and cake to finish!

#topteam #runningcommunity #coaching

WEEK 1 AND FIRST MEDAL MONDAY!

I'm like a proud maw!!

Massive well done to Bethany, Cath, Charlotte, Kat, Simon and Stu in the @newton_road_runners 10k and Stevie for racking up a leisurely 45k at the John Muir Nocturnal

2 days ago, a crack athlete unit were sent to races across Scotland for times they did not commit [to]. These athletes promptly ran in the Newton and North Berwick areas. Today still planning on rapid times in the future, they survive as runners of fortune. If you have a time target and nobody else can help, and you can catch them, maybe you could join BWC team! 😍

Photos by @davidmcnultyrunningphotography

What a day! Amazing experience taking part as the tail runner and seeing everyone running by.

Well done everyone involved in the @newton_road_runners 10k and 3k.

Week 1 and we're in the races already!! 🤘

Massive good luck to @_bcunningham, @stupots07, @cathlawrie1, @charlottepatton12, @chardster12 and @katjf86 in the @newton_road_runners 10k tomorrow. For some it's a baseline, for others it's an all out effort - but this is a race that means a lot to everyone at the club.

It just dawned on me that the first since starting this coaching journey is at my home club race and it's raising money for @team_alexis_rose, which I've been a part of for a few years. Excited to see what it brings!

Then we have @stevielikesundaymorning at the @johnmuirwayultra nocturnal ultra tomorrow night. Months of hard graft and plate spinning with no doubt that it's going to pay off!

WHAT A WEEKEND!

Good luck to everyone taking part! Go smash it, but more importantly ENJOY IT!

Heads up folks! 🏃‍♂️
Tomorrow’s launch is nearly here… but you can grab a cheeky discount today if you’re quick. Early birds get the good stuff.

If you or anyone you know might be interested then please let them know!

#RunningCoach #PreLaunchPerks #TrainSmart #RunnerLife #DiscountDrop #Coaching

2 days until the big launch!

Hi, I’m Ben. Coach. Massage therapist. Human caffeine substitute.

I help runners move better, recover smarter, and occasionally laugh at my own jokes.

Where science meets sweat and empathy (ish) meets endorphins.

#BenWatsonCoaching #RunningCoach #TrainSmartRecoverStrong #WellbeingWithWit #EndorphinDealer #HolisticHealth

🏃While the importance of warming up has never really been under question, the best method and why certainly has.

🥵The purpose is very much what it says on the tin. It is to increase the body temperature through increased heart rate and blood flow.

Essentially, it's priming the body for exercise.

🧐 This study took 13 endurance trained athletes and tested their performance of 5000m following a high intensity warm up and a low intensity warm up.

Each athlete had 72hrs rest between the 2 time trials for recovery. The warm ups were finished 18mins before the time trials and we're followed by passive and active recovery (running drills).

📓 Both warm ups started with a 500m at 70% intensity of their Cooper Test. The high intensity warm up followed with 3x250m at 100% with 2mins passive warm up. The low intensity followed with 3x250m at 70% with 2mins passive recovery.

🕐 The results showed a 6.4secs improvement in the 5000m following the high intensity warm up.

🤔 This study encroaches into the evidence of VO2 kinetics and puts it into a position where it is ready for the appropriate intensity. Yes, it has drawbacks. There are 13 people and they are trained. However, there is a growing amount of research to support the idea of being more specific in your warm up.

✅ If you can comfortably cover 5-7k and you are currently running close to your PB, then this approach to your warm up may just help get you across that PB line at your next parkrun

#RunningScience #WarmUpMatters #EnduranceTraining #ParkrunPB #HighIntensityWarmUp #RunningTips #PerformanceBoost #ScienceOfRunning #TrainSmart #RunStrong #PBChaser #RunningCoach #RunnersOfInstagram #5kTraining #PreRaceRoutine #RunningCommunity #EvidenceBasedTraining #RunBetter #RaceDayReady

I'm doing a bit of gearing up before the business officially launches soon. So far, that's involved some research (fine, I've been doom scrolling on Instagram).

One thing I've noticed is how many people are pushing silver bullet solutions for achieving goals. If you do this session you will achieve a sub 12 min 5k by tomorrow night!!! Maybe not that extreme but it's not far off. The Norwegian 4x4 seems to be the flavour of the month just now.

Subsequently, others are vanishing certain approaches. Zone 2 running must have really upset someone.

The truth is running isn't sexy and there's rarely (never) a quick fix. Norwegian 4x4s and Zone 2 (and the majority of others) are decent approaches if they are appropriate and they are applied at the right time for the individual and their goals.

For example, the 4x4 session will help improve your VO2 Max making your body more effective in it's uptake of oxygen. With other training (like threshold and tempo running) it could allow you to run faster for longer.

Zone 2 running (yes, there's a lot of issues with correct heart rate zones) creates more mitochondria in your body improving cellular respiration and it helps your body become more efficient in using fat as a fuel source. It can also be fantastic for someone not wanting to get faster or further and just wants to run for their mental wellbeing.

If you want to improve your running, your plan should be specific to you and your needs. It should include hard efforts and easy effort. The most important things:
✅ Consistency
✅ Progressively overloading your body
✅ Every run should have a purpose

#NoSilverBullets #SmartTrainingWins #PurposefulRunning #TrainWithIntent #RunningWisdom #CoachingNotClickbait #VO2MaxTraining #Zone2Running #EnduranceScience #MitochondriaMatters #FatAdaptation #CellularRespiration #NorwegianMethod #4x4Intervals #Zone2Debate #RunningMyths #InstagramRunningTips #RunYourWay #MentalHealthMiles #ConsistencyIsKey #ProgressNotPerfection #RunningForLife

A day late with this one but...

Should You Switch footstrike?

You’ve heard the hype. Minimalist shoes. Born to Run. Tarahumara tribes. Midfoot strike = better, right? But is it??

Let’s clear the air on foot strike…

🔍 Heel vs. Midfoot: What’s the difference?

👟 Midfoot Strike:
✅ Less impact on joints (knees, hips, back)
❌ More load on calves, Achilles, soleus
⚠️ Needs time to adapt — injuries can happen if rushed

👟 Heel Strike:
✅ Natural at slower speeds (like ultrarunning)
❌ More impact on skeletal system
⚠️ Not inherently wrong or inefficient and does not cause a "braking" effect (that's more to do with over striding and one for another day...)

🧐 THE MAIN POINT:

There’s no one-size-fits-all strike. Midfoot isn’t “better.” Heel isn’t “bad.”

It depends on the runner, the pace, the terrain, TLthe distance and the goals. For example, ultra runners tend to move at a slower pace over a variety of terrain. This increases the likelihood of a shorter stride length and more of a heel strike.

The main point is - if it ain’t broke, don’t fix it!

🔁 Thinking of switching?
Here’s what to know if you do:

🧠 Expect a learning curve
💥 Initial drop in efficiency
⚙️ Consider biomechanics, not just footstrike
⏳ Gradual adaptation is key. Don’t rush it
🛠 Use drills like hill runs or resistance sprints to ease in
🏁 Key coaching points:

Before changing your stride, ask why.
If it ain’t broke, don’t fix it! If you're chasing performance, there are far more bigger things to focus on than foot strike alone.

📖 References:
In the comments

#RunSmart #MidfootStrike #HeelStrike #MinimalistRunning #BornToRun #Ultrarunning #RunningForm #FootstrikeFacts #RunningTips #MarathonTraining #InjuryPrevention #RunCoach

Enjoying a wee bit of research reading recently. This one links slightly with the weight theme from last week with an understanding of where our energy goes while we run.

An overview of the studies found through experimental work partitioning running’s metabolic cost showed roughly 50% goes to supporting body weight and 40% to forward propulsion, requiring >90% of the energy demand. Arm swing cuts cost by about 4%; balance was ~2% on a treadmill and will be higher on uneven ground.

Coaching takeaway: focus training where the biggest returns are — reduce unnecessary load. This could be body weight but it could be the kit you are carrying etc. Also consider building propulsion strength and power, keep arm swing natural, and add stability work, especially for trail runners.

RunningEconomy #RunningScience #RunSmart #EnduranceCoach #PerformanceCoaching #Ultrarunning #RunBetter

Let's get this coaching malarkey going a wee bit more...

Food for thought... Pun absolutely intended

People starting running for various different reasons. Challenge, weight loss, fitness goals so let's start to unpick some of the information out there.

Weight loss, I admit it is why I started running but...

🧠 Running for weight loss. Does running slower burn more fat? 🏃‍♂️🔥

📚 A classic study by Romijn et al. (1993) showed how our bodies fuel exercise at different intensities in well trained athletes. This is what they found:

✅ Low-intensity running (~25% VO₂ max) taps into fat stores most efficiently and uses it as a primary source of energy.

✅ As intensity rises, carbs take over—muscle glycogen and blood glucose become the primary fuel.

✅ At moderate intensity (~65% VO₂ max), fat oxidation is still strong, but fat (triglycerides) join the mix.

❌ At high intensity (~85% VO₂ max), fat use drops sharply and carbs dominate.

💡 So should you always run slow to lose fat?

Not quite. While slower runs burn a higher percentage of fat, total caloric burn matters more for fat loss.

🔥 Example: (numbers are for the example)

A 30-min slow run might burn 300 kcal with 60% from fat = 180 kcal from fat.

A 30-min faster run might burn 500 kcal with 40% from fat = 200 kcal from fat.

👉 Higher intensity = more total calories burned, even if the fat percentage is lower.

🧐 Now there are limitations to this study. For example, there are only 5 participants in the study and they are all "well trained". Consideration for coaching should always be to tailor the approach to the individual and their circumstances but the underlying points stand.

🎯 Smart strategy:

- Use slower runs to build endurance and help prioritise fat utilisation.

- Use faster runs to boost overall energy expenditure and fitness.

- Mix both for sustainable fat loss and performance gains.

#FatLossRunning #RunSmart #EnduranceTraining #MetabolicFlexibility #RomijnStudy #RunningCoachTips #TrainWithScience #CaloricBurnMatters

Massive good luck to everyone taking part in the Great Scottish Run 10k and Half Marathon tomorrow.

Looking forward to sitting this one on the side and shouting at passing @newton_road_runners who will undoubtedly do amazing!

Special good luck to Adam, Bryan, Charlotte, David, Lyndsay and Neil. A massive amount of hard graft has gone into the most recent training blocks. There's been joy, laughs, tears, snotters, tantrums, foul and abusive language... but that's enough about me 😁. The work is done, go out and enjoy it guys!

Oh... Good luck to @j.watson87 as well... Not so much for the race, which I'm sure will be fine, but rather getting me home from the pub after I'm celebrating the rest of the guys SMASHING IT!

Having not looked at Facebook in about 10years, I went looking for a few photos and stumbled across that belter on the left. A pre-race snap of a 5k back in March 2016 in Glasgow Green. This was my first run since leaving college in 2005.

No surprise that I'm wearing 47 layers but I can remember going out far too quickly and absolutely hating it the last km and remembering why I didn't like running. That said I also remember being proud of raising money for a great cause and finishing the race. In all honesty I think I swore I didn't want to run again and I ended up patching it for another 5years.

Weirdly I found the photo very serendipitous given I had just finished a 100 mile ultra and it is the first time I've genuinely felt proud of something I have completed and the work I put in to achieve it in a long time.

I've never been the best runner. I'm barely the best runner in my house but I know people can achieve amazing things. Generally, you just need to have clear goals, have a plan of how to achieve them and be willing to work hard for it.

It's amazing what running can do physically and mentally. It's been a canny journey and there's still plenty more to go.

If I can do it then anyone can.

Ahhh the annual rejection email is in! Congratulations to those who have managed to get a place.

If we're counting double chances and club ballots, I have now been rejected over 30 times consecutive for major marathons. As amazing as it would be to do them, there are hundreds of great races out there that are amazing but just don't get the coverage of London. I've had the pleasure of running Manchester, Valencia and Amsterdam which hold a special place for me and I would recommend them to anyone. Specifically not getting into London opened the door for me to take part in the Devil O' the Highlands and train for the The Wall, which have been 2 of the best running experiences of my life.

If you got the knock back notice then don't let the ballot get you down. Look for the next opportunity. It's unlikely you took up running just to do London but if you did and your heart is set on it then there're hundreds of great charities that could use your help.

📊 RUN TYPES EXPLAINED 🏃‍♀️

Easy?! Tempo?! Recovery? It can all seem a bit complicated! To make it worse, a lot of running terminology can differ from coach to coach so it's always worth seeking clarity beforehand if you are working with one.

But what is important is that not all runs are created equal — and each one has a purpose! Whether you're training for a race or just want to run smarter, here’s a simple and generalised quick guide to the 5 main types of runs to help you get some clarity:

1️⃣ Recovery Run

🧘‍♀️ Purpose: Boost blood flow & aid recovery.

🐢 Pace: Very easy — you should be able to hold a full convo. This should be less than 60% of your Max HR. These runs are often done too fast!

📅 When: After hard sessions or races.

2️⃣ Easy Run

🌿 Purpose: Build aerobic base & improve endurance.

💬 Pace: Comfortable, relaxed — talking pace. This should be between 60-80% of your Max HR.

🗓️ When: Most of your weekly mileage in the majority of cases.

3️⃣ Steady Run

⚙️ Purpose: Bridge between easy & tempo; builds stamina.

🏃‍♂️ Pace: Slightly faster than easy, but still controlled. This should be around 80-90% of your Max HR.

🎯 When: Midweek mileage or long run variations.

4️⃣ Tempo Run (some coaches interchange the term threshold runs. Personally I see threshold in the top end of tempos and more interval based but more on that another day)

🔥 Purpose: Improve lactate threshold & mental toughness.

😅 Pace: "Comfortably hard" — can’t say more than a sentence. This should be around 90-95% of your Max HR.

🕒 When: 20–50 mins or prolonged intervals

5️⃣ Interval Run (sometimes called Repetition Run)

🚀 Purpose: Increase speed, power & running economy.

💥 Pace: Fast (e.g., 5K or faster), high effort with full or partial rest between sets. This should be around 95%+ of your Max HR.

📏 When: Track days or speed sessions.

🎽 Mix these run types into your week to train smarter, not just harder!

#RunningTips #RunSmart #TrainingTuesday #MarathonTraining #RunnersOfInstagram #TempoRun #IntervalTraining #RunRecovery #SteadyRun

Another appreciation post! If there were conditions designed to humble runners it was yesterday. The crazy heat in both Manchester and London made it very difficult out there, quickly turning goals from time to resilience. I'm massively proud of all these guys and their efforts yesterday!

Whether that was putting out amazing times, finishing their first marathon or even just getting to the start line after a big injury. All of your hard work over the last 3-4 months has paid off and that's before we mention the amazing amount of money raised for incredible charities and the stories behind them. Seeing all of you achieve what you have is the reason I got into coaching, so thank you!

Well done to everyone who took part in either race yesterday. You should all be massively proud, now rest up.

Today is the day! London and Manchester marathons!

Over the last 4-5 months I've had the absolute pleasure of working with 10 amazing, hard working and inspirational people who are taking on these races today.

This is an appreciation post to wish them all the best of luck and a thank you for allowing me to be a small part of their journey. Some of them are their first marathon, some it's their first major and some have time goals in their sights. Regardless, they should all be massively proud of the work they have put in. Go smash it team!

With just over a week to London and Manchester (and 2 days until Boston) there's chance nerves, or maranoia, are probably starting to set in.

Whether it's your first or fiftieth, it is completely normal to get to this stage and to start picking holes or feeling the temptation to change things. Over the last week or two I've heard 'i feel like I should have had more long runs', 'my legs feel tired and I can't run those paces', 'i don't feel great about it. I just want it done' and 'i have 3 runs the week of the marathon, is that too much?'... And that's ok! Firstly, if you've done the work then trust the process!

Secondly, there's no denying a marathon is a difficult feat regardless of aims and expectations. It's going to take a lot but some anxiety can be a good thing (see the Yerkes-Dowson law if you're interested). However it's important to point those nerves in the right direction. If you are a worrier, then ask yourself what is within your control and focus on that. Plan for the worst and hope for the best.

For example, there's no point worrying if it's sunny or rainy on the day... You have zero control but you have control over your plan so finalise your kit, refine your nutrition plan (don't add new stuff at this stage!!!) and review the water stations on the course.

But what if you don't achieve your goal?!

What is the worst case... You don't achieve a time you want or even maybe you don't finish? Thats ok, the best runners in the world have not finished races. Just take the learning, recover and go again. The great thing about family, friends and the true running community is they love to see you do well and are still proud of you when you don't.

The perfect marathon is rare. Just go and try to enjoy it. You'll soon have achieved something 99% of the global population have never achieved!

If you're a runner you've probably been told a thousand times, particularly when you're injured, that you should be doing strength training or jumping on a bike to continue your work. You may have even been told the complete opposite. Something along the lines of "you need to run more to be a better runner". So which is it?

To an extent they are both true but its the role and application of the exercise that is the important part.

All exercises can play a role in our training but how much of a role depends on the goal we are trying to achieve. Once we have set our goal, then all exercise can be classified in relation to that goal.

UK athletics use the Exercise Classification Hierarchy (ECH) which is an adaptation of Dr Antoly Bondarchuk's model of classifying exercises by their specificity to the goal or event. For example, running 600m-1k reps is very specific to an 800m runner due to transferrable technical and physiological nature but swimming 200m freestyle has a low transfer other than a cross over in the energy systems being used.

In the ECH, exercises are classed in 4 categories:
- Competitive Exercise - things that are identical or nearly identical to the event
- Specific Development Exercises - Exercises that repeat separate parts of the specific event
- Specific Preparatory Exercises - Exercises that do not imitate the event but use the same muscle groups or energy systems as the event.
- General Preparatory Exercise - Exercises that do not imitate the event but use the same muscle groups or energy systems.

There are a number of different approaches to their application and even more considerations when planning. For example, the biological age of the athlete, the time and period of the training block, the training age of the athlete, injury record, time to event etc. It is the role of the coach to assess the athlete they are working with and effectively plan to meet the needs for the individual. Equally, it is important for the athlete to know why they are doing something they have been planned in to do. For instance, doing strength training because you've been told it's good for runners isn't the best approach and can lead to problems.

This question popped up recently... Does walking in a marathon take the shine off it?!

Short answer.... No!
Longer answer... Does it shite!

The marathon is an incredible achievement. Not just the race, but the dedication to training, the injuries, the time commitment etc. In fact I'd argue the race is easiest bit of it all. To complete it is a phenomenal experience.

If you have to have spells of walking then that is fine. I have completed 3 official marathon races and I have walked at some point in all 3. Once for a drink where there was a queue and the other 2 due to injury (one expected and one not). I can guarantee it takes nothing away from the experience or achievement. While I have concerns about some social media perception that it's normal to not train for a marathon and just turn up (one for another post!), walking can help people to achieve their marathon goals.

If you put in the hard work during the training block then you can hold your head up high and enjoy the best runners high you'll ever experience when you cross the line regardless of walking or not. If you didn't put the hard work in then you know where the first area of focus is for the next time. 💛🖤

I've spent a bit of time... okay too much time... looking through the black hole of Instagram running recently. While there's a lot of good advice out there (as well as a lot of very bad advice), I can't help but feel there's a bit of a gap particularly for beginners.

We know social media loves extreme views. It catches attention, likes and follows something even monetary gains but this can easily lead to confusion. For example, we know weight training is good but when person A tells you to do plyos and person b tells you to do maximal lifts then there's a risk of doing the wrong thing for you. That is the key part... 'for you'.

The vast majority of the contents have an element of truth to them but if you're just starting out in your running journey and you're worried about eating the right grams of protein and carbs per body weight, whether you're a cadence or stride runner or which carbon supershoe is the best then you're approaching it completely wrong.

The gap i noticed was there were very few posts telling people just to go out, enjoy it and be consistent. It's not sexy or ground breaking but if you're just starting out or you're a person who isn't running 2-3 times a week regularly then this is the best place to focus. Start simple.

Couldn't have picked a better week for my first weekly run down (terrible pun absolutely intended!).

Amazing time with the @newton_road_runners team at 20 Along the Forth. Tough route but definitely a confidence builder for those about to take on a spring marathon.

After 9 months of hamstring trouble I'm finally starting to see some progress. I've managed to hit my highest weekly mileage in well over 6 months (highest weekly elevation as well) and a session with a sub 4 min km in it and with no major pain!! A massive thanks to @nkphysio for playing a big part with the shockwave therapy and rehab work. Can't recommend them highly enough.

And best of all... the progress made by everyone across the plans in the last week has been remarkable. We're getting to the business end of a lot of the plans and it's incredible to see how well everyone is doing whether its across distance, paces or recovery. One or two have had to make some difficult decisions around goals due to injuries. Unfortunately it happens but I have no doubt they will be back stronger.

A really positive week all around! Massively proud 🖤💛

Should you include sprinting/short intervals into your marathon training?

Yup, it's a pretty good idea and here's why...

While there are significant differences in between sprinting and long distance endurance running, there is also a substantial amount of transfer between the 2 and this could help make you more efficient at running.

Unlike sprinting, endurance running isn't as ridged in its technique but if you look at the majority (there's always a few which break the mould) of world class athletes you can see the similarities between them.

Images 2 and 3 show two of the greatest to ever grace athletics, Bolt and Kipchoge, with their events almost as far apart as you can get.

Although the sprint mechanics are more exaggerated, both athletes have notable similarities. Here are some examples, higher knee lift on the flexed leg, heel of the flexing leg coming up to the glutes (more clear in Bolt's picture), the triple extension of the standing leg (hip, knee and ankle), dorsiflexion (toes to shins) of the ankle on the flexed leg to increase energy return, shoulders away from their ears (ie relaxed). Other things which aren't so easy to pick up from the 2 images included foot landing position, tendon/muscle potential energy return, arm swing, level hips and tall, relaxed posture.

Sprinting and endurance also tend to use different energy systems within the body. Training both could be the difference between a podium place or a PB on that sprint finish! (Who doesn't love a sprint finish! Even if you look like a bag of spanners! Image 4).

This doesn't necessarily mean you need to do a session of 10x100m or 200m every single week. It could be as simple as incorporating strides at the end of your runs (6x30secs) or drills such as A skips or B skips at the start as part of the warm up, particularly if this is new to you. Just make sure you're practicing the right technique!! Practice makes permanent.

A couple of good sessions I've included into plans are 4s and 2s (mix of 400m and 200m reps), Pyramids and easy runs with strides or hill sprints at the end.

Top day for @newton_road_runners at Alloa, Callander and Rome.

Nice wee run out at the Callander 10k on the back of 16miles yesterday and no bad hamstring pain on a hill(ish) course. Always a pleasure to represent team_alexis_rose. Shout out to @my5kleapyear for the PB.

Cracking work at Alloa from some of the marathon squad using it as a training run and PB central for the club. 👏

And finally, a MASSIVE well done to Kieran who smashed his marathon PB by nearly 25mins in Rome. A lot of hard graft over the last 4months and it's paid off in a big way. Well done, big man

Massive good luck to Kieran who is taking on the Rome Marathon tomorrow! The lad has smashed his training, not phased by anything I've thrown his way... Including a 5k time trial at the end of a 17miler! The man is a machine 👌👌👌

It's happening!!... Well, it will be soon.

The idea of a coaching business is something I've toyed with for well over a year. To be honest, it's been that long because it's something which scares the living sh!t out of me.

However, this is the first step to making that dream happen. Over the last 12-18months I have been lucky enough to coach some amazing people, seeing them achieve some amazing goals from ambitious time targets to completing their distance goals (5k's to ultra marathons). This experience has been the catalyst to me taking the first step.

My aim is to provide a holistic coaching experience which not only gets results but allows you to develop sustainable habits in the process. All going well, it is my ambition that this will be available later in 2025.

Unfortunately, before then I need to 'walk the walk' and recover from an ongoing injury ahead of an ultra marathon in the Summer.

You're more than welcome to follow the rehab, race and business journey over the next few months.

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The Journey Ahead

Subscribe for monthly training advice, offers and blog updates

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The battle of AI

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