The Female Run Coach

Pacing duties today Porthcawl 10k. Pacing the 70 minute party pace came in 1:09:58 🥳
Managed to fit a quick 10k warm up and the amazing caught this cheeky shot! Congratulations to all that took part! And also lovely to catch up with the wonderful Lizzie at the finish 🫶🏼

INTRODUCING THE DOUBLE ✌️

Two days. One event. One hundred thousand people. 🏃‍♂️🏃‍♀️🏃👨‍🦽👩‍🦽🧑‍🦽

Find out more about this one-off edition for 2027 via the link the comments ⬇️

So proud to be sort of this team and my second Guinness record of the year! 🥇
🏃‍♀️
🫶🏼

https://www.instagram.com/reel/DYryXbsR6Sb/?igsh=MWpyNHUydmtxY3lzbQ==

Do 30 seconds of each move, on each side for stronger, more flexible and supportive glutes and hips. Typical adductor/abductor machines, squats and lunges are all good, but hips need different ranges of motion, angles and movements to get fully engaged. You don’t have to use a light band, you can use a medium or stronger one if you want- but don’t sacrifice form or range of motion. This can help reduce hip and lower back pain too. Stronger hips = more support for your back and less pressure. Want a free 7 day guide? Comment “HIPS” below and I’ll send it to you. #gluteworkouts #minibands #gym #mobility #workout

We’re offering 100 FREE places into the sold-out Cardiff Half Marathon on Sunday 4 October 2026 through the 100 Club, thanks to the Run 4 Wales Charitable Foundation.

This initiative supports people new to the half marathon distance to take on an exciting challenge, improve wellbeing, and be part of one of Europe’s biggest road races.

✨ What’s included if selected:
Free race entry
Coopah Running coaching app trial with personalised training plans
100 Club technical t-shirt
Training event in July with expert coaching & guided run
Race day VIP experience
Access to a private support community

👥 You can nominate yourself, someone else, or a community group.
📅 Applicants must be 17+ on race day, and priority will be given to Cardiff-based participants.
⏳ Nominations close Friday 29 May
👉 Apply now and be part of something life-changing.

Read more and apply: https://www.cardiffhalfmarathon.co.uk/2026-cardiff-half-100-club-open-for-entries/

🇨🇿 Official marathon #51 pacing Prague marathon.
Today was a slower time than usual 5:15 but given the heat and fatigue of marathons leading up happy to come in at 5:14:28 🏃‍♀️
I’d ran Prague last year but slightly different course this year. Having studies here it’s always one that is special to me. Love the European marathon circuit.