DorbsRuns Coaching

When I met Luke in February, he had classic new runner issues - he wanted to enjoy his running but he was constantly suffering from shin splints, and was struggling to progress beyond 5k.

We worked together through 5 1-1 sessions looking at his technique, and at the end of the sessions he told me he had a ballot place in London and was considering it.

Got this email and photo from Luke last night which was so great to see! Partly I’m blowing my own trumpet but also, Luke is a great example for anyone who’s looking at the London Marathon, wanting to be part of it but thinking they can’t do it.

You absolutely bloody can! Get your name in the ballot now!

Fantastic achievement for Jenna today, taking an amazing 15 minutes off her previous half marathon PB!

I've been coaching Jenna for a number of months now and all the hard work is starting to pay off with efforts like this.

Well done Jenna!

3.59 marathon for Hannah today, on a seriously hilly course at Worcester.

I’ve been coaching Hannah since January and we’ve gone through a number of different areas from increasing speed to improving technique. Hannah followed her marathon plan to the letter and came away with a fantastic time!

If you need help with your running - message now!

Working on pace management this morning with Hannah.

Hannah is going for a 3:45 Marathon attempt in May, so we’re looking for a consistent 5:20 km.

During the session I’d occasionally run alongside Hannah and start to increase my pace to see how she’d react - her natural instinct was to push her pace up to match! We worked on ‘blocking out’ other runners and just focusing on keeping that rhythm, being confident in your own pace and sticking to plan.

Pace management is so important, particularly in bigger races like marathons where the crowds are huge. It’s so easy to be swept up in the atmosphere in the first 5 or 10k and the plan goes out the window.

Good session!

Come and join us for Couch to 5k in Bristol on the Downs!

As a running coach, I’m always looking to improve, so I asked nearly 200 runners on their experiences of couch to 5k. Here’s what I found:

- 55% experienced pain or injury during the course.
- 50% didn’t complete it.
- 30% of people who finished it didn’t feel confident or fit enough to go on and join a running club.

Every session with me concentrates on technique from the start. Correct technique leads to less injuries and a more efficient style of running.

We’ll go through strength and conditioning to strengthen the muscles and support the joints to protect you as your body adapts to the increase in activity, making you a stronger runner.

Every session you’ll go away with some mobility to work on during the week, ranging from increasing flexibility, to balance and co-ordination.

I’ve also adapted the course to be a gradual increase week by week, rather than the traditional format that springs a 20 minute run out of nowhere!

At the end of the course you have the option of continuing your running journey with Queens Square Running Club - a completely free, social run club.

The 8 week course starts on April 5th, and you can book up here:

https://groups.runtogether.co.uk/DorbsRunsCoaching/Runs

See you there!

This weekend I’ll be running/walking/cycling a combined 26.2 miles to help raise money for the ‘more time for mum’ fundraiser.

My friend .r.graham is raising money for life prolonging treatment for her mum Geraldine, who has a really rare form of cancer that starts in the eye - it affects 6 in every 1 million people.

As treatment isn’t available on the NHS currently, each dose costs £40,000.

Since this weekend is the virtual bath half anyway, it’s only an extra 13.1 miles to make up the day before! You could walk, cycle, swim....

If you fancy taking part or even just making a donation to help, please see the link -

https://gofund.me/79c2323c

Cheers!

Another awesome group of runners graduates from couch to 5k!

Made it just in time before lockdown too. Everyone did brilliantly tonight, everyone has their own personal challenges, and they all battled through and showed some real grit to finish.

Very happy coach!

Did some 1 to 1 coaching this week with a runner who has a history of niggly injuries that has disrupted her running.

Heel striking, over/under pronation, over-striding...there are so many things we do when we run that can put us at risk of injury.

Using some great tools like Hudl allow you to break it down frame by frame to spot the errors you otherwise might miss.

Drills/Mobility/Strength exercises can fix these quite easily (with some time investment) and keep you injury free!

Well done everyone for yesterday's session!

For those that couldn't make it the session yesterday was -

(5 minute run / 3 minute walk) * 3

Your other two sessions this week are:

1. (8 minute run / 5 minute walk) * 2

2. A 15 minute run, with no walk breaks.

I've set up a Saturday session this week as this is your biggest run to date with no breaks, all welcome to join me. 10.15 start, same meeting place (Breaking Bread).

https://groups.runtogether.co.uk/DorbsRunsCoaching/Runs/Summary/a732aa7e-61d7-4836-8dd9-ae3d47c2fa01

We spoke about managing your breathing also last night. If you find yourself struggling with your breathing, I find the best way is to take long breaths in through the nose, and out through the nose. It slows you down naturally, but also helps you relax and take control.

There's a couple of different techniques you can use, and there's a really good coach who explains it here -

https://www.youtube.com/watch?v=OwChVOMXE3k

If I don't see you Saturday, i'll see you Monday! Good luck!

How to Breathe While Running So You Don't Get Tired Picture yourself breathing smooth, running smoother, and watching the miles tick away. That's what we talk about in today's video. You're going to learn 3 di...

Good Luck to anyone taking on the London Marathon today!

Remember - Vaseline, EVERYWHERE!

E.V.E.R.Y.W.H.E.R.E.

Really good coaching session with David tonight.

A lot of people have the same approach to running - go out 3 times a week and just have a smash at your 5k PB every time.

Was good to introduce speed work and it’s many, many benefits!

Are you adding speed work to your running?