Herd Sands

30/07/2026

This Sunday
You can sign up on the day if you’re not sure.
The weather is looking glorious ❤️

🎉 South Shields 10 Mile – 10th Anniversary Edition 🥳

Sunday 2nd August. Entries Now live at https://www.sientries.co.uk/event.php?event_id=16113

Renowned for its friendly, supportive atmosphere, we welcome runners of all abilities—from seasoned club athletes to first-time 10-milers.

"What a wonderful race! Thank you to the organisers and all who helped out at the race! A fabulous event & one to remember!"

Race Day Details:

📍 Start Location: Souter Lighthouse (National Trust)

🗺️ Route: A scenic out-and-back course heading north along the dramatic coastline and The Leas, fully marked and marshalled by our incredible volunteer team.

🐬 Breathtaking views of Marsden Rock, Frenchman's Bay, Sandhaven Beach, and—if you're lucky—even dolphins!

What's Included:

🏅 All finishers will receive a special 10th Anniversary South Shields 10 Mile 2026 medal.

🏆 Awards for the top 3 male and female finishers.

🎉 Expect on-course refreshments, cheering crowds, and that unbeatable South Shields spirit!

This event is brought to life entirely by a team of local runners, friends, and volunteers— we couldn’t do it without them!

28/07/2026

Sports Supplements that can HELP increase performance - LEGALLY.

There are a few more that are not on this poster that may warrant a little looking into also - Nootropics & Bi Carp

Note - I do recommend doing a little "research" if you want to start taking these as some can cause a few GI issues if taking in large amounts.
Creatine if you have kidney issues is a big no. Electrolytes if you have bladder, kidney or blood pressure can be problematic so seek advice from your GP.

27/07/2026

Attention for Female Athletes 🧐

Menopause can affect athletic performance through changes in oestrogen and progesterone, but with the right training and nutrition, women can continue to perform at a high level.

💪 Muscle & Strength
Reduced oestrogen can contribute to loss of muscle mass and strength.
➡️ Prioritise progressive resistance training and adequate protein.

🦴 Bone Health
Lower oestrogen can increase bone loss and injury risk.
➡️ Include weight-bearing and strength exercise.

🔄 Recovery
Recovery may take longer, with increased fatigue and muscle soreness.
➡️ Plan recovery and adjust training load when needed.

🌡️ Temperature Regulation
Hot flushes and reduced heat tolerance can affect exercise comfort and performance.
➡️ Stay hydrated, use cooling strategies and manage training in heat.

😴 Sleep & Energy
Sleep disruption can reduce energy, concentration and recovery.
➡️ Prioritise sleep and address persistent symptoms.

🏃 Body Composition
Changes in muscle and fat distribution can affect power-to-weight ratio and endurance.
➡️ Focus on maintaining muscle rather than restrictive dieting.

The Bottom Line

Menopause doesn't mean the end of performance.
With strength training, good nutrition, smart recovery and individualised training, female athletes can continue to thrive before, during and after menopause.

Think about Menopause as a different operating system - it can take time to adapt to the changes.

18/07/2026

Hey gym newbies, don't be scared! 🙅‍♂️

This infographic is your new BFF to help you reach your fitness goals.

Note to all you RUNNERS and endurance rockstars: steer clear of Hypertrophy, it's like that one aunt at the family party - you don't need extra baggage. 💁‍♀️

Stick to Muscular Endurance (5km and above) or Strength (5km and below, aka track stars) and you'll be golden! 🏃‍♂️ Just remember, this is a guide, not a rehab manual. 😂 Hopefully, you found this helpful-ish.

Cheers, Paul 💪😂

15/07/2026

Shoe choice matters💪 - take a look at this video of one of our lovely runners. We have the New Balance 880 (above) and the On Cloud Monster (below) - one causing overpronation and the other not. See if you can spot it ? - Note there is one or two other mild issues I would like to correct if your super super keen eyed 👍

13/07/2026

I’m thrilled to share that I’ve qualified to represent Great Britain at the Cross Duathlon World Championships in Abu Dhabi this November!

This is a huge milestone after years of dedication and hard work.

I’ve already invested over £9,000 into this journey, and now I’m seeking your support to help cover travel, accommodation, equipment, and race fees.

It costs around £1,200 just to get me and my bike to the UAE, not including other expenses.

Every contribution, no matter how small, will bring me closer to this dream. Please like, comment, and share this post to help spread the word.

Your support means the world to me as I prepare to take on the world stage!
Warm regards,

Paul Tyrrell

https://gofund.me/a42dd47d3

11/07/2026

A few snaps from the mountains this year 🇫🇷 +🇮🇹 + 🇦🇹 Cycling, Mountain biking, running, mountain karting and Via Ferratta. Some great memories and some amazing preparation for this years world champs in November 🤟 - back in clinic from Monday (where I’ll promise to catch up on the million messages and emails I’ve to get through)

25/06/2026

Quick update on Connor (physio and sports massage) - Hip Surgery was a success but has had a rough few days with the pain. Wishing him a speedy recovery, no doubt be back in the clinic very soon 🤟❤️ Connor Williamson Sports Massage

11/05/2026

World Champs Update - picked up another win yesterday in X-Duathlon (Run - Mtb -Run) down at Dalby for Dalby Duathlons and Gravel rides. 2 more events left this year (Cannock chase and Kielder) but both in October. Time to back off a little and just focus on trying to chip away at the 10km time, plenty of work on the track with . Bike power is over 300 (4.3w/kg) and have a big trip in the Dolomites training at altitude in July so maintain this. All on track so far this year but no official statement from the WTO to weather the war in Iran will impact the race in November. Still looking for sponsorship if anyone if interested 🙏

30/04/2026

Ticking that box everyday 🌱 🌳 💪