Sally O'Gorman

Dream On ☁️⚡️

Beyond excited to announce that I’m joining as an ambassador for 2025/26!

It means the world to be recognized not only as an athlete but also as a coach in the running space & I hope to keep inspiring other women and girls to pursue their running goals 🫶

I can’t wait to see what the year ahead holds!

Aarhus diaries 🇩🇰

The best weekend 😌🫶

Week 10 post surgery 🦶

This week has felt a bit limbo-y in some ways, but let’s focus on the highlights:

✨ I’ve had the air boot off for two weeks now and been fully weight bearing
✨ I can drive again yay :))
✨ I can do proper gym sessions with both legs and lifting heavier than ever!
✨ I went for my first actual ‘walk’ outside, which was so good to get some fresh air and headspace
✨ My R calf is slowly but surely returning after wasting away 🥲

I think the limbo / struggle comes with being back to ‘normal’ in so many ways but still feeling so far from running again.

It’s a process but we keep on keeping on 🫶

How to increase your mileage, sensibly 🏃🏼‍♀️

Running more miles is a very simple and effective way to increase fitness and improve performance.

But as with most training methods, there is no ‘one size fits all’ approach and increased mileage is only effective if you are able to sustain this number over a longer duration without breaking down.

Optimal mileage can vary hugely, but if you take the time to work out what works for you, it can really pay off.

Weekends 🫶

How to level up your running 🏃🏼‍♀️

In the last 5yrs, I’ve made several changes that have allowed me to level up my running and compete at a higher level.

Some of these are daily habits that I’ve adopted and some are marginal gains. At this level, it’s rare to see huge jumps forward in performance, so it’s about optimising your training and lifestyle in a sustainable way to see steady progress over time.

This is based on my own experience only. I’ve not always got it right and I’m always tweaking things but this is what I’ve found has worked so far!

Overtraining Syndrome in Distance Runners 🏃‍♀️

Overtraining isn’t just about having one tough session or a few days of fatigue - it’s a gradual buildup over weeks.

If you’re consistently pushing your limits without enough recovery, you may start experiencing symptoms that signal your body’s been pushed too far.

What to look out for:
1. Increased fatigue / decreased performance
2. Increased injuries and illness
3. Changes in menstrual cycle (females)
4. Low energy and irritability
5. Elevated resting heart rate
6. Low motivation
7. Sleep and appetite disturbances
8. Decreased libido
9. RED-S (Relative Energy Deficiency in Sport)

Remember: Overtraining develops gradually. Symptoms may vary from person to person, but if you notice several of these signs, it’s time to take a step back and listen to your body.

If you think you may be dealing with overtraining syndrome, talk to a doctor or sports professional to get the proper diagnosis and treatment plan.

Top tips for marathon training ⚡️

Training volume and intensity can vary massively and there’s no ‘one size fits all’ approach but here are a few things that you might find helpful ☺️

Injured runner thoughts 💭

I’ve banged on about being injured a lot but I think it’s important to see that amongst all of the highlight reels and good times, there are hard times and struggles too.

It can be completely unrelatable, and I hope it is, as this means you’re probably healthy and not injured. But I know I’ve found so much comfort and inspiration from other runners sharing their return to running following injury and a quick reminder that it isn’t all rainbows & marathon training posts 🫶

Look mum, no boot 🥹👋😌❤️🦶

Wholesome Sunday ✨

2025 ins :)

Long gone are my years of setting unattainable New Year’s resolutions, so instead here are a few things that will be getting more of my time and energy in 2025 ✨

On reflection ‘spend more time in Switzerland’ should have been squeezed in somewhere 🫶