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1:1 Coaching and Rehab for runners stuck with injuries and struggling to break through performance plateaus.

02/11/2026

Keeping a training diary seems almost too simple to be useful.

But athletes and coaches have been doing it for years. A few notes, recorded consistently, can give you plenty to work with if you end up in a spot of bother.

Lots of runners I consult with have no record of how their training actually felt, or how they recovered afterwards.

Often, their Strava profile is the only information we have when looking back at what might have contributed to an injury along with some vague recollection of some bits which may have stood out a bit more.

That gives us part of the picture. But what about the niggle that started three weeks earlier? The sessions that felt unusually hard? The poor sleep, missed meals or fatigue between runs?

You don’t need to write an essay.

A minute or two is enough to note:

- What you did and how hard it felt.
- Any niggles, during the session or afterwards.
- Fuelling and hydration - what worked and what didn’t.
- Sleep, energy and how you feel between training days.

Over time, those notes can help you spot patterns, repeat what works and make more informed adjustments when something feels off.

Over time, they can be super helpful to keep you on track as well as flag patterns early when things maybe aren’t going to plan.

Much like we do in coaching.

Do you keep track of these things, or does your training record stop when you press save on your watch?

29/10/2026

“Train smarter, not harder.”

Possibly one of the most overused phrases in running.

Sounds great, doesn’t it?

But what does it actually mean?

Because sometimes, training smarter DOES mean training harder.

More miles. Faster sessions. Heavier weights. Bigger challenges.

And sometimes it means backing off, getting more sleep, or accepting that squeezing another session into your chaotic week probably isn’t the best idea.

The problem isn’t hard training.

It’s hard training at the wrong time, for the wrong reasons, without the capacity to recover from it.

Your body doesn’t have a separate stress account for running.

It doesn’t ignore your rubbish night’s sleep, stressful day at work, or the fact that you’ve had non-stop weekends for the past month.

It all counts.

So perhaps the question isn’t whether you should train harder or smarter.

It’s whether your training is actually appropriate for the life you’re living.

Because the goal isn’t to make training easier.

It’s to become capable of handling harder training, recovering from it, and coming back ready for more over time.

Need some help piecing together what this looks like for you?

Drop me a message and let’s chat before we all inevitably get sucked into the pre-Christmas vortex. 😅

25/10/2026

Sunday family lifting sessions are a thing now, and I’m loving it!

What a privilege it is to be able to do this.

These two are bloody strong!

23/10/2026

It’s easy to get caught up in individual sessions.

Whether that’s smashing some tough intervals, or hitting a new PB in the gym.

But the real progress comes from how everything fits together over time.

Your easy runs, harder sessions, strength training, recovery, nutrition and sleep all have a part to play in moving the needle forwards.

Think of each element as part of your team. It only works if each bit does their job properly to facilitate the bigger outcome.

Example: A great session on paper isn’t necessarily a great session if you’re already exhausted, under-recovered, under-fuelled or struggling to manage everything else you’ve got going on.

Training doesn’t need to be complicated, but it does need to be consistent, progressive and appropriate for YOU.

Sometimes that means pushing a little harder. Other times it means knowing when to pull back.

It’s the bigger picture that matters.

Training with purpose, whilst being flexible week to week based on where you’re at.

Hero sessions because you randomly feel good one day doesn’t show progress.

In fact, they’re likely holding you back if you’re having to take the next few days off because you’re wrecked. 😬

Need some help pulling everything together and actually getting it all done?

Drop me a DM and let’s chat to see how u can help you.

19/10/2026

Dave at running club says treadmill miles don’t count.

It’s not as ‘ard as proper miles outside. 😉

Unfortunately, Dave isn’t available to watch the kids, fix icy pavements or build you a conveniently placed hill for Tuesday’s hill session.

Running comes with plenty of opinions about the “right” way to train. Hear something enough times and it’s easy to accept it without asking whether it’s actually true, or useful for you.

If the treadmill helps you get a session done around work, family and everything else, there’s value in that. You can control the pace, choose the gradient and get on with it without planning your route around seventeen road crossings.

You don’t have to love it. You don’t even have to stop calling it the dreadmill.

Just keep an open mind before ruling out something that could help you train more consistently.

Dave means well. But he doesn’t have to manage your diary.

Treadmill: useful tool, last resort, or absolutely no chance?

What are we saying?

15/10/2026

Running a Marathon this weekend? Your fuelling deserves as much thought as your pacing.

Carb loading means more than a big bowl of pasta on Saturday night. The aim is to maximise your stored carbohydrate so you start with plenty of fuel available.

Here’s how:

- Aim for 8-12g of carbohydrate per kg of body weight, per day, over the final 36-48 hours.
- Spread this across regular meals, snacks and drinks. It’s a lot to fit in, so don’t leave it until Saturday evening!
- Choose familiar, easy to digest options: white rice, pasta, bagels, toast with jam and lower-fibre cereals. Juice or sports drinks can help top things up.
- Keep fat and fibre a little lower than usual to make room for the carbs and reduce the chance of stomach discomfort. You’re increasing carbohydrate, rather than simply making every meal bigger.

Don’t force food down until you feel sick or experiment with unfamiliar products this close to race day.

And remember: carb loading doesn’t replace your practised race breakfast and fuelling during the marathon.

You’ve done the training. Give yourself the fuel to make the most of it.

Good luck to everyone! 🤘

12/10/2026

Picking up one niggle after another doesn’t mean you’re “dropping to bits”.

It can be a sign that what you’re repeatedly asking your body to do is more than you’re currently recovering from.

And that isn’t just about how many miles you’re running.

Sleep, fuelling, work stress, family life and everything else going on affect how much training you can manage.

This is why I encourage people to build a schedule around their actual week, rather than the ideal week they have in their head.

- Start with a manageable baseline that supports your goals.
- Prioritise the sessions that matter most.
- Have shorter options for busy days.
- Add more when you’ve got the time, energy and recovery to support it.
- Let missed sessions go instead of squeezing them all in later in the week.

Your minimum week will look different to someone else’s. It should also adapt when life gets more demanding.

If your plan only works when everything goes perfectly, it’s not the best plan for you.

If you need help piecing this together, drop me a message and let’s sort out what this looks like for you!

07/10/2026

Lots of 14+ hour days, non-stop weekends, stress, sleepless nights and wondering what the hell I’d got myself into later…

We’re in! 🙌

The brand new Rockstar Runners clinic and coaching space is officially open.

There are still a few little bits for me to finish off, but I’m absolutely buzzing with how the space has come together, and the feedback so far has been incredible.

A proper home for coaching, rehab, strength training, testing, and everything running-related.

It’s been a massive few months getting this over the line, but seeing clients coming through the door this week and loving the new space has made it all worth it.

A huge thank you to everyone who has helped along the way, including my incredible wife Fee Elizabeth for taking on my share of life stuff during this, my Mum and Dad, my Father in Law, and of course the legends Oliver and Symon at METCON HQ | SMALL GROUP PT for giving me an awesome base for me and my clients the past 5 years!

New chapter time.

Let’s go!! 🤘🏻

19/09/2026

You spent weeks training for it.

Getting the runs done around work, family and everything else life throws at you during the lead up to the big day.

You’ve dragged yourself out when motivation was low. You’ve worked on your fitness, practised your fuelling and imagined what it might feel like when it all comes together.

Then race day arrives.

Maybe it goes brilliantly.

Or maybe you go off too quickly, the weather turns against you, your stomach doesn’t play ball or your legs simply don’t have what you expected from them towards the end of the race.

You cross the finish line and suddenly weeks of progress are judged against one number on a watch.

“It was all for nothing.”

It wasn’t though…

The race gave you a reason to think bigger about what you could achieve - physically and mentally.

That goal helped you keep showing up, and the process made you a better runner long before you reached the start line.

Race day simply gave you feedback.
Sometimes that feedback is positive. Sometimes it’s constructive.

It doesn’t change your worth, and it doesn’t erase the graft you’ve put in.

If you can see races as check-in points rather than final judgments, the fear of failing starts to lose its grip. That can be SUPER powerful for a lot of runners.

You can rock up, give it your best shot and see what happens.

If it goes brilliantly, you’ve expressed your fitness on the day. Wicked.

If it goes to s**t, you’ve gained useful information about why you couldn’t that can be worked on to - guess what??

Make you a better runner.

Then you learn, adjust and keep moving forwards.

That’s the bigger goal:
Keep learning. Keep grafting. Keep showing up.

And become a better runner along the way.

Tag a runner who needs to see this!

15/09/2026

Is Medal Tuesday a thing??

Well, here it is. 😂

Super happy with the outcome at Cheshire Half on Sunday.

1:31-1:33 target range and came in with an official chip time of 1:31:05 on the day.

There’s a sub 1:30 there if I nail my fuelling, which I realised I’d f*cked up around 10k in. 🤦🏼‍♂️

There’s always lessons to take away from every race, whether it goes really well or absolutely terrible on the day.

I always give myself 24 hours to celebrate or beat myself up, then it’s time to move on and focus ahead.

It was also incredible to see my coaching clients getting stuck in on their races too.

Some had mega PBs, and for some it wasn’t their day.

This is racing.

It can be a tough ol’ sport running can’t it!

Taking the rough with the smooth is all a part of that process to make long term progress.

Proud of every single one of them for putting the graft in and stepping on those start lines. It takes a lot to challenge yourself like that.

I have huge respect for anyone who gets out there to train week to week, often around full time jobs, family, social commitments, life events etc.

Time to recover and map out the next milestone! 🫡

Address

White Horse Gardens, Batley
Leeds
WF170NJ

Website

https://www.rockstarrunners.com/

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