14/05/2025
🏁 Recovery Week After Sunderland Half Marathon 🏁
My race is done – now it's time to rebuild and recharge. Here's how I’m structuring my recovery week 👇
Monday: Full rest day – total downtime to let the legs and body fully relax.
Tuesday: Gentle mobility work and stretching. Optional light walk or short swim to promote circulation.
Wednesday: Bike – 60 mins, relaxed pace to loosen up without impact.
Thursday: Easy swim & run – 30 mins each, low intensity, just tuning into how my body feels.
Friday: Back in the gym (loads reduced by 50%) + a light 45–60 min bike ride. Nothing crazy – just enough to get things moving again.
Saturday: Easy run, conversational, 60 min, purely based on feel.
Sunday: Light biking, upto 90 min with a cafe stop and a cake.
💤 Recovery Tips:
Prioritise sleep – aim for 8 hours. Your body rebuilds when you rest.
Nutrition matters – whole foods, keep protein high, hydrate (especially after the heat!), and good carbs. Get back to normal.
Be flexible – if you’re still feeling wiped out, listen to your body. Recovery isn’t one-size-fits-all.
Let your body bounce back stronger 💪
07/05/2025
💬 Client Testimonial - Craig
"Having recently started working with Jonty as my strength & conditioning coach, I’ve been extremely impressed with his approach.
It’s clear he’s created tailored plans that perfectly align with my running goals — every session feels purposeful and effective, targeting the key areas that really matter.
His communication is spot on — always quick to respond and super supportive when I need it. I’m already seeing progress and genuinely excited to keep building on it.
I’d highly recommend Jonty to anyone with specific S&C goals!"
Massive thanks for the kind words — buzzing to see your progress continue! 💪🏃♂️🔥
29/01/2025
Want to run stronger, faster, and injury-free? 🏃♂️💥
I’ve put together a FREE 28-day Run Strong plan designed to help endurance athletes build strength, improve performance, and stay injury-resistant—without spending hours in the gym!
✅ Strength workouts tailored for runners
✅ Recovery and mobility tips
✅ Quick & effective sessions
Download it now from my profile! 🔗💪
Drop a 🏃♀️ in the comments if you’re grabbing a copy!
Do you currently strength train alongside your running?
26/11/2024
Simple Way to Increase Your Workout Consistency
Want to double your workouts? Recent psychology research reveals the secret: small, consistent habits.
🏋️♂️ What works?
✔️ Create pre-workout rituals, like laying out your gear or prepping meals
✔️ Set clear workout goals
Participants who adopted these simple prep routines trained twice as often over 12 months. Don’t rely on motivation—it’s about preparation.
Build consistency. See big results. 💪
“A full-factorial test of motivational and volitional intervention strategies for promoting exercise habit formation and exercise maintenance among new users of an online exercise class platform”
Phillips, L.A. et al. (2024)
27/10/2024
My fantastic sister-in-law Julie representing at the World Parkinson’s Table Tennis Championships.
