She Can Run Coaching

Ladies, give me 30 seconds and I’ll show you why you’re not hitting PBs even though you’re training harder than ever 👀

If you’re doing one (or all) of these, keep reading because I’ve got something FREE for you 👇🏼

The mistakes I see all the time:

1️⃣ Skipping strength training because you think it’ll make you bulky or treating it as a “nice to have”

2️⃣ Avoiding carbs because you’ve been told they’re bad

3️⃣ Running more and more miles hoping it’ll make you fitter, faster and stronger

Here’s the truth 👇🏼

For women over 30, strength training is non-negotiable.

Consistent, run-specific strength work helps you run faster, further and stay injury free.

Carbs aren’t the enemy, they’re fuel.

Fuel before, during and after your runs properly and you’ll feel stronger on the run and recover better after.

And running more miles?

That alone won’t make you faster and running too much is one of the biggest causes of injury I see.

If you don’t know where to start with strength training or fuelling, comment “GUIDE” and I’ll send you my Ultimate Guide for Midlife Women Runners – it’s completely free.

Let’s make you a stronger, happier, fitter, faster runner 🏃🏻‍♀️

And if you’re a woman runner over 35, make sure you follow me for real life advice, guidance, motivation and support 🧡

No one talks about the gap between buggy running and having your mini bestie / besties cycling along side you while you run!

I genuinely miss running with them. I maybe don’t miss the faster mummy, the snack requests or potty stops but I do miss being able to get out and run with them.

Not being able to run with them also means when they aren’t at nursery my runs are pre wake up or post bedtime so at this time of year they’re cold and dark too.

For now we juggle, we do our runs post bedtime or we do shorter runs up and down the same road while they practice, around loops of the park or on a cycle path while they practice.

It’s still training.
And one day (hopefully this year) these little legs will keep me company on my runs again!

Are you a mum runner? Do your kids cycle, run or sit in the buggy with you? Or do you prefer to leave them behind? 😘

Let me know in the comments 😘

Stop doing this common mistake if you want to run faster!

If you're running all of your runs at the same pace each week and not improving then this one is for you.

Running the same pace isn't challenging your body. You need at least one hard sessions in your programme each week and to ensure you have the energy to push hard in this session then your other session should be run at a lower intensity.

So if you're running three times a week you need one hard session, one easy run and then your long run which should also be a chatty pace (or zone 2 if you use a watch).

If you run four times a week, you need one hard session, two easy runs and one long run.

Your hard sessions can alternate between hills, intervals, fartlek and a tempo run.

Change this in your training if you want to get faster.

Follow for more running tips like this!

If you struggle with motivation then this one is for you!

The 10 minute rule has honestly been a game changer for me and my clients. It really helps when you can't be bothered to workout. Yes I feel like that at times too.

If you tell yourself you only have to do 10 minutes and that's it then it makes it a lot easier to start because starting is the hardest part.

If you are still not feeling it after 10 minutes then you can stop, guilt free.

However, once you have started, you normally carry on and complete the full workout because your brain stops fighting you.

But even if you do stop at 10 minutes, it still counts. Short burst of movement genuinely help your physical and mental health more than you realise.

Using this rule, will help you stay consistent with exercise and consistency is key!

Save this for when you need help to get started.