The Lift Run Coach

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The Lift Run Coach Specialising in Hybrid Training to help you to lift heavy and run far. DM for coaching enquiries 📥

05/10/2026

My current exercises to keep my lower body robust for the demands of running 🏃🏻‍♂️

A mixture of bilateral and unilateral exercises with a bit of core work at the end of each session so I don’t actually neglect it entirely!

Do you struggle where to start with your strength work to support your running? You know where to come 🤝

Keep scrolling to see ➡️➡️➡️
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Back squat - any variation!

I’m currently working on my low bar tekkers to get me better at lifting the most amount of weight I can for my powerlifting total.

Fear not though, as you don’t have to lift as heavy as you possibly can. Just enough to elicit the adaptation you need to support your running 🏃🏻‍♂️

Bulgarian split squats

An absolutely filthy exercise that, albeit not a true single leg exercise, will still cook the hell out of your legs and have the rightful reputation as being one of the biggest bastards of lower body training.

Genuinely one of the biggest bang for your book exercises and can easily replace the back squat as your main squat pattern exercise.

Landmine Single leg RDL

In my opinion the 🐐 of single leg exercises.

The stability of the Landmine means you can load these up extremely well, and is a true single leg exercises.

It challenges not just your entire posterior, but also your hips which are often neglected amongst runners and their strength programmes.

Leg press calf raises

Each leg has multiple times your bodyweight going through it with every stride you take as you run, with this exponentially rising as you run quicker.

Being 90KG, it’s very important I have strong calves!

Stronger calves and soleus muscles can also give you a 4% increase in running economy… which is literally as much as a super shoe.

Ditch the 5kg kettlebell and start LOADING your calves!

KB hip airplanes

An unbelievably humbling exercise but is incredible in isolating the hips to get them strong.

Resting your leg against a bench allows you to be more stable and apply more force into each rep.

Don’t be fooled by making your training unstable to make it more ‘run specific’.

Targeting muscles you need to get stronge

30/09/2026

Are you always f*cking knackered lifting and running?

It’s not a fitness problem. It’s a programming problem.

You’ve got to balance the intensity of your lifting and running to the point where you’re still able to hit what you need the day after training.

For example, maxing out your squat on day 1, followed by a threshold session on day 2 doesn’t make any sense. You’re carrying massive amounts of fatigue from that first session and it will impact your second session.

The exact same is true for the other way round (perhaps even more!)

You need to spread the load across the week, and make sure you have proper EASY days, not just hard days.

And not just easy days, but complete REST on some days too.

You might get away with it at first. But it’ll catch you up and bite you in the arse eventually.

If you don’t know what the hell you’re doing, or you need a bit of guidance to refine your programme, drop me a message 🤝
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Another banger of a training week in the bag 💪50km of running, a disgusting ski workout and 3 strength sessions 🏋️‍♂️🏃🏻‍...
27/09/2026

Another banger of a training week in the bag 💪

50km of running, a disgusting ski workout and 3 strength sessions 🏋️‍♂️🏃🏻‍♂️

Prepping for T H E C U T • Endurance Events •, a 24 hour ski event for Drug & Alcohol Support in Plymouth and Plymouth’s Strongest (Novice!) hosted by the The Powerbuilding Gym Plymouth.

Not too much on my plate then 🤣

Trying to hit a harder run and hard ski session each week, with the rest being easy miles.

Strength sessions are focused on reintroducing bench and deadlift, and looking at whether a low bar squat is more beneficial for me than high bar 💭 and also gradually including more strongman style movements as I get closer to the comp in December.

Feeling good, feeling fit and strong, that’s what it’s all about. Happy days!
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Runners, let’s face it. You’re skimping on your strength training. It doesn’t have to be powerlifting. It doesn’t have t...
25/09/2026

Runners, let’s face it. You’re skimping on your strength training.

It doesn’t have to be powerlifting.

It doesn’t have to be bodybuilding.

It just needs to be lifting that supports your running, not taking away from it.

And no, bigger biceps won’t slow you down 💪
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These are some (and by no means all) of the reasons I hear as to why people don’t run, but currently lift weights.You co...
21/09/2026

These are some (and by no means all) of the reasons I hear as to why people don’t run, but currently lift weights.

You could easily sub out running for another form of cardio.

But running is something more than staring at a screen on a piece of cardio kit (which yes, I also do fairly often 🤣).

It’s being outdoors, anywhere and everywhere, exploring the world you live in on your own two feet.

It’s an adventure.

If you don’t know where to start, give me a shout. I promise you won’t regret it 🏋️‍♂️🏃🏻‍♂️
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I’ve got a fair few new followers since the last time introduced myself, so if you’re new around here then welcome!!I’m ...
18/09/2026

I’ve got a fair few new followers since the last time introduced myself, so if you’re new around here then welcome!!

I’m Jack, and as my Instagram handle might suggest, I’m a coach that specialises in combining lifting and running 🏋️‍♂️🏃🏻‍♂️

In my day to day job, I’m a strength and conditioning coach at Plymouth Performance Gym, where I get the opportunity to coach so many people from different backgrounds and abilities. The variation in people I see each week keeps me on my toes and I love it!

I also coach people online to help with their lifting and running training. I coach everyone from serving members of the military, to teachers and everything in between. Being able to take people on their lifting and running journey is something I am immensely proud of!

I also like to dabble with some fairly crazy challenges. I’ve completed ultramarathons, I’ve lifted 1000lbs powerlifting total and 100km run in the same day, and I’m always on the look out for other challenges to sink my teeth into.

Im a big believer in a coach should be both and educator and an inspiration to the people they’re coaching, which is why I work hard as a coach and train hard as a lift runner.

So that’s me in a nutshell, keep your eyes peeled for online coaching slots, challenges I’m doing and whatever else I’m up to!
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16/09/2026

Odyssey: “A long, eventful, and often challenging journey or series of experiences.”

As the rain and colder evenings roll in, your sessions will become harder.

Running solo when it’s freezing and wet outside.

Grinding out the reps in the gym whilst outside is dark.

Keep reminding yourself why you do what you do.

Lifting and Running isn’t a fad to me. It’s how I always have and always will train.

🏋️‍♂️🏃🏻‍♂️🤟
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2 weeks now since the Manumit Apparel 50 and the only race I haven’t completed…But, I’m genuinely happy with my decision...
12/09/2026

2 weeks now since the Manumit Apparel 50 and the only race I haven’t completed…

But, I’m genuinely happy with my decision to withdraw myself from the race. I was always going to run it with Ads, whether that was to the end or a slightly earlier finish than planned.

And I’ve taken heaps of lessons away from it too.

First of all, my training absolutely worked. I felt fresh at the 30 mile/DNF mark, and didn’t have any issues fitness wise for the entire race.

I have however come to appreciate lubricating and taping certain areas of my body when it’s slashing it down with rain 🤣

In times where things don’t go your way in fitness racing, you’ve got to look back and assess things objectively without emotion, identify what went well and what didn’t go well, and apply that to your training going forwards. Ultimately, turning up on the start line and giving it your best shot is what really counts.

DNF - Did not finish…

OR

Did not fail.

It’s all about perspective 🧠

📸 - Joshua Timmins 🎥 Filmmaker
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