Inclusivept

27/10/2026

It's that time of year when we need to discuss running in the dark.
You know the score, you've just got into a lovely routine of running and suddenly someone messes with the clock and your post work run is suddenly a bit tricker.
Maybe you are like me who are not a big fan of running in the dark due to perhaps a fall or the call of the snug sofa .
It might sound to simple to explain, but running in the dark can feel different to running in the day, feel like you are running faster? Well your eyes are having to work differently, things come into focus later so it might feel you are faster but sadly its trickery!

Put some simple things into place and your plan can continue.

1. Get some lights, boy things have improved in the last few years with cross body lights
2. Stick to a familiar route, know your pavements, corners to avoid injury
3. Be bright, again most running outwear will have reflective qualities so that you can be seen.
4. Run with a buddy if you can, if not make sure you make some noise so that you can be heard, this also the time you might have to leave the air buds at home.
5. Let someone know where you are going or the route.

26/10/2026

Our hardy Monday track runners kicked off 🏃🎉our 12 week 5km pace impovement course this am with the TRISMOOTH Herts club
Round the track they went, no questioning, getting wetter and wetter, but were sucesfull in completing what was asked for them.

Track session are good, as there is not escaping or cheating those repetitions especially with a coach watching!!

Trismooth is a local adult community club based in Rickmansworth with a very clear ethos of no clique just a small club encouraging you to try one, two or three of the triathlon principles.

Want to know more? head over to https://www.trismooth.co.uk/hello

15/10/2026

This is a tough one to for runners new and old, she talks about recovery a lot, during and between sessions, what exactly does she mean?

In between reps, recovery allows time for the body to recover to a state where it can go again, first few reps it's easy to overide as you are feeling good, but cut that recovery time short you are likely to not be able to complete the sets.

In between sessions, your body is busy trying to repair and grow your muscles , prevent injury, recharge the nervous system. That is a lot for your body, if you don't allow time for this, your next session may not be efficicent.

This can feel tough if you have an event coming up, but a good personalised plan would always allow for recovery and rest.

"Thinking of rest as part of training, as opposed to resting in order to avoid training"
Jack Daniels (nope not the drink🙃 )

12/10/2026

Have you mastered the 5km, park run maybe? Fanstastic, you are a runner and do not let anyone tell you otherwise.

This is a great distance for the beginner or those that want to enjoy the simplicty of what a run is , get your shoes on and you will be back in an hour, always feeling better for it.

It is common at this point to want to improve more than one thing, "can I go faster" as well as "Ooh and can I run 10km?" When working with clients I am always having to make them have a real think about which one is really important at that time. Never never attempt more than one progression at a time, this can only lead to frustration and dissapointment.

I will be rolling out a group of session this autumn to improve your 5km time.

The goal is to help you improve your 5K pace through structured, progressive training while keeping the programme realistic as we all know that thing called life can scupper the bet laid plans

The plan will be individual to you include a quality group session and a plan for other runs during the rest of the week that fit into your week whilst allowing for progression to the next week.

Interested? Leave a message below and watch this space.👇️

11/10/2026

I had a 10km booked for today , then life happened and I was supposed to be away.
Thankfully Abigail was happy to take the spot and spend the time having "go on Bo you can do it" round Wembly this morning. A 10km on the met line, what a joy.
As she is a fast runner I was very happy with my 58 minute 10km thanks !
This run for Abigail was part of a bigger picture, starting as she means to go on getting her running level to a good place in 2026 in readiness for the London Marathon next year.
She will be doing it to raise funds for the marvelous Whizz Kidz charity who want help young wheel chair users to get the skills and experience to achieve the best they can.

Below is the link if you would like to donate, and attached an event where you can have a lot of fun and raise money!!!
https://www.justgiving.com/page/abigailsaunders94?utm_medium=FR&utm_source=CL

Also watch this space, in 2027 we will be doing a local 5km with tea and cake to fundraise as well.

07/10/2026

Our Thursday session at 18:30 is a 30-minute strength class to support your running. Why? Running can strain the body as you increase mileage or intensity. Strength training is one of the best defenses against common issues like runner’s knee or IT band problems: it strengthens muscles around joints, corrects imbalances, and reduces strain. Strong muscles also help you hold good form as you tire, helping you run stronger mile after mile.
How? We teach essential moves for glutes, lunges and deadlifts, with technique you can take away. Book here—discounts for multiple sessions:

A strength and mobility class designed specifically for women who run and want to feel stronger, run better and stay injury-free for longer.

06/10/2026

𝗪𝗵𝘆 𝗘𝘃𝗲𝗿𝘆 𝗥𝘂𝗻𝗻𝗲𝗿 𝗡𝗲𝗲𝗱𝘀 𝗮 𝗖𝗼𝗮𝗰𝗵 — 𝗘𝘃𝗲𝗻 𝗕𝗲𝗴𝗶𝗻𝗻𝗲𝗿𝘀
You don’t have to be an elite athlete to benefit from a running coach. In fact, new runners often gain the most from working with someone who can help them start safely, stay motivated, and build confidence.
If you’ve been Googling “local running coach” or wondering if joining a running group is right for you, the answer is yes — and I’d love to help you get started. With the right support, you can avoid injury, understand proper pacing, and feel better with every run.
I offer beginner-friendly running training programs that fit your current fitness level and goals — even if that means just running a mile without stopping. You’ll get personalized guidance, regular feedback, and access to a community of supportive runners.
Come run with us! Our group is welcoming, non-competitive, and meets weekly. No pressure — just progress.
Message me today to chat about your goals and how we can work together to achieve them. Every runner starts somewhere — let’s take that first step together.

06/10/2026

Borrowed from Running State, sometimes words not needed!

06/10/2026

Borrowed from Running state, words not needed!!!

03/10/2026

Walk and talk is back , tomrrow 10am meet at William Penn park , route is to Woodoaks Farm and back. All welcome , please share 🙌