Run Fit Coach

🤯There’s never been more information available to runners.

Training plans, watches, apps, podcasts, YouTube and social media telling us how to train, recover, run, eat and even where our feet should land.

Some of it is excellent. Some of it is questionable. And a lot of it sits somewhere in between.

Even from a coaching perspective, sometimes I look at the amount of information being thrown at runners and think: wow, that’s a lot to take in.

So how do you separate useful advice from the noise?

Be cautious of absolute statements such as “every runner should…” or “this is the correct way to run.” Running is rarely that simple. What works for one runner may not be appropriate for another.

Context matters too. A training method used by an elite marathon runner might be interesting, but that doesn’t automatically make it suitable for someone running three times a week around work, family and everything else life throws at us.

Before changing something, ask yourself:

1. Who is giving the advice, and what are they basing it on?
2. Does it actually apply to me?
3. What problem am I trying to solve?
4. Is what I’m currently doing actually a problem?

The same applies to all the data from our watches. Pace, heart rate, cadence, recovery scores and training load can all be useful, but your watch doesn’t know everything about your work stress, family life, motivation or how you actually feel.

And try not to change everything at once. New shoes, different cadence, a new training plan and a strength programme all in the same week makes it pretty difficult to know what is actually helping.

For most runners, the basics still matter: train consistently, build gradually, include easier running, recover properly and make your training fit your life rather than trying to make your life fit somebody else’s training.

Stay curious and keep asking questions.

Sometimes the most useful thing you can do is leave something alone and give good training enough time to work.

And if you’re unsure, consider working with a coach who takes the time to understand you, your aims and the life your training needs to fit around.

🏃‍♂️ Double Threshold Training: Should You Be Doing It?

If you’ve spent any time in running circles recently, you’ve probably heard the term double threshold. It’s often linked to the success of elite Norwegian runners such as Jakob Ingebrigtsen.

But what actually is it, and is it something most runners should be doing?

A double threshold day involves completing two threshold sessions on the same day - usually one in the morning and another later in the day. The important point is that neither session is an all-out effort. The aim is to spend more total time training around your lactate threshold while keeping fatigue under control. In the original Norwegian model, blood lactate testing is often used to ensure the intensity stays where it’s should.

The approach is most closely associated with Norwegian coach and former international runner Marius Bakken, whose work on lactate-guided threshold training helped shape what is now widely known as the Norwegian Method. The performances of Jakob, Filip and Henrik Ingebrigtsen have since brought the approach to worldwide attention.

So, who should consider it?

✅ Experienced runners who:
• Have built a solid training base over several years.
• Run a relatively high weekly mileage.
• Recover well through good sleep and nutrition.
• Already understand how to pace threshold sessions correctly.

For these athletes, a well-planned double threshold day can increase the amount of quality training without creating excessive fatigue.

Who probably shouldn’t?

❌ Most recreational runners.

If you’re training for your first 10K, half marathon or marathon, or you’re only running three or four times a week, you’ll almost certainly make better progress by focusing on:
• Consistent easy running.
• One quality threshold session each week.
• Long runs.
• Strength training.
• Good recovery.

Trying to copy what elite athletes do without the years of preparation behind it is far more likely to leave you overtrained than fitter.

My thoughts

Double threshold training isn’t a shortcut.

It’s simply one training tool within a much bigger system based on years of consistent mileage, sensible progression and excellent recovery.

For most runners, getting the basics right will have a far greater impact than chasing the latest training trend.

Have you ever tried a double threshold day, or is it something you’ve been thinking about? Let me know in the comments. 👇

🏃 Want to get more from your running?

Whether you’re chasing a personal best, preparing for your next race or simply looking to run with more confidence, Run Fit Coach offers coaching and assessments designed around you.

✔ One to One Endurance Coaching
✔ Running Performance Review (MOT)
✔ Running Biomechanics Assessment
✔ Online Endurance Coaching

No gimmicks. No one-size-fits-all approach.

No elitism. Just real-world coaching for real-world results.

Find the service that’s right for you.

Endurance Running Coach | Coventry & Warwickshire Endurance Running Coach providing one to one coaching and running biomechanics assessments across Coventry and Warwickshire, with personalised online coaching wherever you are.

🦶 Foot under hip landing.

It’s a phrase that’s often repeated in running circles, but what does it actually mean?

A common theme I hear is that foot under hip landing means your foot should always land directly underneath your hip. While that might sound logical, it’s not quite that simple.

Running is a dynamic movement. Your body is constantly moving forwards, and the position of your foot relative to your hips changes throughout every stride. It’s easy to pause a video at just the right moment and think someone is overstriding or landing too far in front of their body, when in reality that may not be the case.

This is where biomechanics can give us a much clearer picture.

Rather than focusing on a single image, I can analyse when force is being applied during the running gait. Initial contact, loading and peak force all occur at different points in the stride. Understanding the timing of these events helps us interpret movement much more accurately than relying on one snapshot alone.

Foot under hip landing isn’t about chasing a picture-perfect running position. It’s about understanding how your body manages load, absorbs force and moves efficiently. Sometimes what looks like a problem… simply isn’t.

That’s why context always matters.

Have you ever been told you were overstriding based on a single photo or video frame?

⬇️ Share your experience in the comments.

Unsure how to pace yourself. Why not bookmark our free running pace calculator?

Running Pace Calculator | Free Race Pace & Split Calculator Calculate your running pace, finish time and race splits for 5K, 10K, half marathon and marathon races. Free and easy to use.

🩺 Hormonal health is something that has rightly received much greater attention over recent years.

After recently listening to Dr Carolyn Plateau speak, together with some further reading around RED-S, menopause, perimenopause and the emerging evidence exploring the relationship between ADHD and the menopausal transition, it’s an area I’ve become increasingly interested in.

From both a clinical and coaching perspective, it has made me think more about the wider factors that may influence injury, recovery and performance.

The 2023 International Olympic Committee RED-S Consensus Statement reinforced that hormonal health can influence far more than reproductive function. It can affect bone health, tendon adaptation, muscle recovery, cognition, sleep, mood and ultimately how the body responds to training (Mountjoy et al., 2023).

One area I found particularly thought-provoking is the growing body of research exploring ADHD and the menopausal transition. Current evidence suggests that hormonal fluctuations may exacerbate or unmask ADHD symptoms in some women, potentially through changes in oestrogen and its interaction with dopamine pathways. Although the evidence is still developing, it highlights just how interconnected the body’s systems really are and why a whole-person approach is so important (Wynchank & Kooij, 2026).

From a coaching perspective, it reinforces something I’ve always believed. If a runner’s recovery changes, injuries become recurrent, performance declines despite appropriate training, or fatigue persists, it’s worth considering whether there could be factors beyond the training plan itself.

I don’t have all the answers, and I don’t claim to. But I do think it’s important to continue learning, to recognise when something may sit outside our own scope of practice, and to know when it’s appropriate to refer someone on for further medical assessment, investigation or support.

For me, it’s another reminder that injury, recovery and performance are rarely influenced by a single factor. The more we understand the wider picture, the better equipped we are to support the athletes we work with.

Case Study | One Session. Real Impact.

A recent one-to-one running coaching session focused on an athlete looking to improve running efficiency, reduce injury risk, improve performance and gain a better understanding of how they run.

The session was carried out at a controlled training pace, allowing us to assess how they moved while keeping the effort consistent throughout. The first set gave us a baseline before making a number of individual observations and coaching adjustments.

The outcome was encouraging. The second set was completed 41.9 seconds quicker overall, while the athlete reported a very similar level of effort throughout.

The aim wasn’t simply to run faster. It was to become more efficient. Covering more ground for a similar level of effort is something many runners strive for, and this session highlighted how small, individualised changes can sometimes make a noticeable difference.

Alongside the practical coaching, we also discussed training structure, footwear and a few simple recommendations to support future progress.

Every runner is different, which is why every coaching session is tailored to the individual. Whether your goal is to improve your technique, gain confidence, reduce injury risk or improve performance, the focus is on helping you get the most from your running.

If you’d like to improve your running efficiency, performance or simply gain a better understanding of how you run, why not book a one-to-one running coaching or biomechanics session?

🤔 What does a running coach actually do in 2026?

💡 Not so long ago, the answer might simply have been, “Write a training plan.” Today, apps and smart watches can generate personalised sessions, predict race times and analyse huge amounts of data in seconds. For many runners, they provide excellent structure, motivation and guidance.

So where does that leave the running coach?

For me, coaching is about far more than deciding what session someone runs next. Every session should have a purpose and fit within a wider plan, but coaching also involves understanding how someone moves, improving running economy and biomechanics, developing strength and resilience, adapting training around work and family life, and helping runners make sense of the data rather than simply following it.

Technology is a fantastic tool, and I encourage runners to use it. But when was the last time your Garmin or Apple Watch told you that today’s session was designed as SPE (Specific Preparatory Exercise), SDE (Specific Developmental Exercise) or CE (Competitive Exercise)? Probably never.

That’s because good coaching isn’t simply about prescribing today’s workout. It’s about understanding why that session matters and how it contributes to the bigger picture. Every run has a purpose, whether it’s preparing the body for future training, developing race specific qualities or rehearsing the demands of competition. As coaches, we think about how different types of training work together to develop the physical qualities that underpin running performance and support long term athlete development.

Technology can tell you what to run, but it cannot watch you run. It cannot recognise how your movement changes as fatigue sets in, understand your confidence after injury or appreciate the conversations that influence how training needs to adapt from one week to the next. It cannot observe your running biomechanics, identify opportunities to improve movement efficiency or decide when the best option is to hold you back rather than push you forward.

Whether you’re training for your first 5K, chasing a marathon personal best or simply running to stay fit and healthy, my aim is the same. To help you become a stronger, more efficient and more resilient runner. Coaching is about far more than preparing you for your next race. It is about investing in your long term development as a runner.

No elitism. Just better running. 🏃‍♂️🏃‍♀️

One of the things I enjoy most about my work is combining two professions that complement each other.

As a Clinical Sports Therapist and England Athletics Running Coach, no two days are ever the same. One day I might be in clinic assessing and rehabilitating someone with a torn rotator cuff, and the next I could be at the track or in a local park helping an athlete improve their running form and efficiency.

While each role has its own focus, bringing them together allows me to look at the bigger picture. Whether you’re recovering from an injury, looking to better understand your running biomechanics, or wanting to improve your running performance, combining clinical assessment with practical coaching allows me to tailor my approach to your individual needs.

For me, it’s not just about treating an injury or changing someone’s running technique. It’s about understanding how you move, identifying what’s most important to you, and helping you build confidence in the process.

Every person and every runner is different, and that’s exactly what makes the job so rewarding.

If you’re struggling with an injury, or would like to book a Running Biomechanics Assessment or one-to-one running coaching session, you’ll find all the details using the links in my bio.

🧐 Artificial intelligence is changing the way we train. Running apps and smart watches are becoming increasingly sophisticated, with many now offering daily training suggestions, personalised plans, recovery advice and performance predictions based on an ever growing range of data.

So, is this the beginning of the end for running coaches?

I don’t believe so.

Technology is an excellent tool and I have no doubt it will continue to improve. It can analyse huge amounts of data in seconds and suggest what session to run, how far to go and when you should recover. For many runners, these features provide structure, consistency and motivation.

In fact, my own coaching has evolved alongside the technology. I now spend far more of my time coaching runners through biomechanics, movement efficiency and running technique than I do writing training plans. Whether that’s in a one to one setting or working with groups, I believe that’s where a coach can make the biggest difference. The reality is there are already some excellent training plans available through apps and smart watches.

Where I believe a coach still adds real value is in the things technology cannot do.

A watch can tell you what to run, but it cannot watch you run. It cannot see how your posture changes as fatigue sets in, notice that one leg is working harder than the other, or recognise that a simple coaching cue could make you more efficient. It cannot provide personalised drills based on how you move, nor can it explain why one change may work better for you than another.

This doesn’t mean you have to choose between AI and a coach.

In many cases they complement each other perfectly. Many runners already follow an app based training plan while using a coach to review it, make sure it suits their goals, lifestyle and current ability, and help them improve their running technique. Others simply enjoy being part of a coached group, where they benefit from encouragement, shared experiences and the opportunity to learn alongside other runners. Sometimes just a few one to one sessions are enough to overcome a specific challenge, improve running efficiency or build confidence before continuing with their existing training plan.

A coach can also take a proactive approach rather than simply reacting when something goes wrong. Small adjustments to training, technique or recovery can often help keep runners progressing consistently. If you are returning from injury, a coach can take into account your injury history, your confidence and how your body is responding, adapting sessions where needed rather than simply following what the numbers suggest.

Perhaps the biggest difference is that coaching is about more than a training plan. It is about understanding the person behind the runner. Every runner has different goals, different strengths and different challenges. Those conversations, observations and individual decisions remain difficult for technology to replicate.

The future of running coaching is not about competing with AI. It is about embracing the technology while continuing to provide the experience, observation and personalised support that only another person can offer.

So, are the days of the running coach numbered?

I don’t think they are.

I think the role of the coach is simply evolving. AI will continue to get better, and that’s something we should embrace rather than fear. But no matter how intelligent technology becomes, it cannot replace a trained eye, genuine human interaction or the reassurance that comes from working with someone who understands you, not just your data. For me, that’s where the future of coaching lies.