Paul Rose Personal Training - Fitness Evolved

The big Lakeland 100 starts now! (Or it would have if I hadn’t injured myself at the weekend 🤦‍♂️)

Training for 100 milers obviously requires a lot of work, it also requires a lot of support, and a lot of things to fall your way.

Follow me to see what’s really involved in prepping for an event like this, and DM me with any questions

Ready to level up your running? ⏫

In this workshop you’ll learn how to properly utilise strength training in your run training.

❌ No more guess work
❌ No more copying random influencers workouts and seeing no results
❌ No more trying to run with crippling DOMS

✅ Learn what exercises to do, and when
✅ Finish your workouts feeling fast, not f@£ked
✅ Leave with the confidence to use strength training to give your running a rocket boost 🚀

Ready to get involved? DM me or

You’ve all heard the cliche “summer bodies are built in winter”. Well, the same is true of summer race performances. Winter is the ideal time to build strength 💪🏻

Less race pressure, more time for recovery, less appealing weather outside, all leads to better long term returns.

Strong foundations built now, will see you through the season ahead 🏃🏻‍♂️

DM “ULTRA STRONG” to start building your foundations

I big result for Doug at the weekend, when he took on his longest ever single stage race, 43 miles at Country to Capital. 🏃🏻‍♂️

A few years ago Doug would struggle getting through races a third of this distance without some kind of injury issue. Now, not only is he finishing pain free (or as pain free as is possible in an ultra marathon!), he’s consistently churning out awesome performances.

In this particular race, he was 61st overall (7th MV50!) in a fantastic time of 7:08:23 💪🏻

If you want results like this, DM ULTRA STRONG and let’s talk!

Struggling to get going after Christmas is more common than you might think.

You’re surrounded by things telling you how motivated you should be, everything is all “new year, new you”.

You’re not a new you though, you didn’t change over night. You have the same stresses and worries, the same life commitments, and the same obstacles to overcome.

The key thing right now? Don’t try to do everything at once!

Sleep, nutrition, and gradual loading matter more than pushing hard right now. Give yourself time to adapt to the new year, ignore the noise!

Follow for more real life coaching advice.

Medal Monday 🏅

Getting 2026 up and running with Country to Capital. 43 miles from Wendover to Paddington.

Overall things went ok.. I’d have liked to have been a bit faster, and felt fit enough to achieve that. When it came down to it though, I didn’t have it mentally. Hours of running along a canal just didn’t do it for me and my brain checked out. Glad I did it though, a different sort of race to what I’d normally enter, and with that, a different sort of challenge.

Top marks to the organisers who put on a brilliant event ✅
I just never want set foot on that towpath again! 😂

January isn’t the time to prove anything.

It’s the time to rebuild rhythm. Start with consistency, not intensity. Consistent imperfect sessions beat inconsistent perfection.

Save this post if you want to get more from your training this year 💪🏻

2025 Running highlights

It was only as I progressed through making this post that I realised how much success I’ve actually had in my running this year.

A mixed bag for sure, but plenty to celebrate, 2025 has been alright 👌🏻

Want to take your running to the next level in 2026? 🏃🏻‍♂️

Strength training isn’t optional for runners who want to stay healthy, improve performance, and feel powerful on every stride. That’s exactly what we’ll cover in my Strength Training for Runners workshop.

We’ll be covering the basics of what, how and why runners should be strength training and taking a hands on, practical, deep dive into a world many runners still have huge reservations about.

You’ll leave feeling confident that you can step into the gym and do the right things, safely and effectively. Enabling you to take your running to the next level 💪🏻

DM “WORKSHOP” and start your strong running journey today 🏋

Try this mini-session to keep your strength work going over Christmas, without leaving the house: 12 minutes total.

40 seconds work/ 20 seconds rest.

1️⃣ Press ups
2️⃣ SL glute bridge R
3️⃣ SL glute bridge L
4️⃣ dead bugs
X4

Zero stress, zero excuses, maximum consistency.

Follow for more fun Christmas training ideas 🎅