Murph Fitness Coaching

Another Cert To Add To My Collection ✅

I went and studied how to become a triathlon coach (1/6 ITEC certified coaches in Ireland) simply because being a personal trainer you get asked a lot how do I become fitter or start running 🏃🏻

A simple answer would be, you just go out and run small amounts and gradually build it up. But I wanted to be able to actually give them workouts they could do👍

Most of the time if you google run workouts they will say you do a speed/threshold session, tempo session & long session but you could easily believe a speed session is you run 5k as fast as you can & a long distance session being you run for 60 minutes non-stop, this isn’t the case❌ that is simply because everyone is at different levels

For me I simply want to bring more people into running/triathlon as it is a great way to keep your fitness up & also can help manage ones weight💪🏻

With triathlon a lot of people find it challenging with out even trying a block of training because they feel you need to train 10+ hours a week which that will simply depend on the distance you are looking to train for👍

Triathlon distances are:
Try-a-tri
Sprint
Olympic
Double Olympic
Half Distance (70.3)
Full Distance (140.6)

If anyone has ever taught about taking up running or triathlon what I would simply say is do it💪🏻 go for a new/different challenge for me I couldn’t swim last year ( I couldn’t even swim 1 length of a 50m pool with out my head being out of the water) now I’m up to swimming 1km+ in open water 🏊🏼‍♂️

For that reason alone I’m happy I signed up for a triathlon just to simply encourage me to learn to swim💪🏻

If anyone has questions about running/triathlon or fitness in general please drop me a message ✉️

It feels good having track Tuesdays back & getting to train in a group 🏃🏻

Anyone who runs knows in can be challenging to train by themselves & as with a group you can push each other on & even get a little competitive with each other 💪🏻

But the main this I enjoy with group training is getting to talk to people 👍

Also this was during are cool down if the photo was taken 10 minutes before you definitely wouldn’t of seen many happy faces 😂

Why People Who Want To Run/Do A Triathlon Need To Be Coached🏃🏻

This image is from my first Duathlon this year & this was the last couple of hundred meters of the run, I’ll be 100% honest if I didn’t have a coach I probably would have never completed the race or even started🚴🏻‍♂️🏃🏻

Anyone who already has a coach will already know what I mean when I say ‘you need a coach’

What does a coach do? Simply a coach keeps you accountable, as we all know we have good intentions starting running or doing starting a new activity but over time we eventually stop doing it🤷🏻

All types of people in sport need coaches some like having a coach so they don’t need to plan the sessions others need a coach because they don’t know how they should train

During COVID I seen a huge amount of people take up running “myself included” and everyone wants to run 5km as fast as they can, then they want to bring the time down but think you can do that by just running 5ks more often

Which isn’t the case, yes for the first while you’ll see a change in time but that eventually will stop❌

That is one reason I myself got a coach and am currently still being coached but also went on to become one of Ireland’s first certified Triathlon/Running coaches🏃‍♂️

I went and done this so I could help people become better athletes and also take people who are complete beginners all the way to that end goal that might only be 5km or a full marathon or even make it into triathlon 🚴🏻‍♂️

As I’m not a natural runner or triathlete I will know the struggles you will go through especially starting off and will be able to pull you through to that end goal💪🏻💪🏻

If anyone has any questions about running/triathlon or training in general please don’t hesitate to drop me a message 👍

Aftermath of my first ever Duathlon 🚴🏻‍♂️🏃🏻

Furthest road distance cycled followed by longest distance ran off the bike💪🏻

Made a few mistakes on the day with nutrition on the bike not leaving me fuelled enough for the run & also going onto the run way to fast causing me to cramp 2.5km into the run👎🏻

Big thing is I will learn from these mistakes and not make the same mistakes again💪🏻 each race although it is good you completed the race it also important to note what you done wrong so you can improve as an athlete💪🏻

Least I feel now more confident going into Ironman 70.3 Cork knowing I’ve nearly done the distance in the bike and done half the distance of the run off the bike🚴🏻‍♂️🏃🏻 now just need to get out in the open water and then put it altogether on the day💪🏻

Next Chapter 💪🏻

Great to have been part of Ireland’s first triathlon coaching course👍

Was a great 12 week course going back over the fitness instructor course but then get into the triathlon coaching part🏃🏻

I initially started to course to get better understanding of why I should be doing certain sessions but since completing the course it has pushed me the want to go into coaching 💪🏻

Although the course was designed around triathlon I also gained the knowledge to coach people who just want to run 🏃🏻

If anyone was ever interested in doing a triathlon drop me a message and I can talk you through the different triathlon options as there is so many or even you are looking to get into running and want to complete your first half marathon 🏃🏻

Huge thank you to Keogh Fit & Fitcert for putting the course on anyone who is thinking about doing the course I would say do it you won’t regret it💪🏻

Pain Cave/Studio💪🏻

Finally have my gym finished for now, took a couple of months but worth it👍

Aerobic Vs Anaerobic in Running

Aerobic running/training is when the body will make fuel with the present of oxygen. This means the calories being used for energy are coming from the stored fat in the body💪🏻

Anaerobic running/training is when the muscle doesn’t have enough oxygen to create the energy you need. Glycogen is used from the muscles for the particular exercise being performed. This is why when you perform max efforts you can get that stingy/uncomfortable feeling in the body👎🏻

In running training we should aim to stimulate both of these energy systems, this will aid with fitness, get the muscle to adapt in the particular activity, aid in growth & also help with recovery💪🏻

By going anaerobic every session this does not mean you will become faster or fitter it is important to also train in your aerobic zone💪🏻

GOALS!!!


When training give yourself short,medium and long term goals you want to achieve👍


Short term might be something you want to achieve in a couple of months


Middle/Medium term might be something you want achieve 3-6 months away


Long term could be that end goal of why you started training


To keep your training honest it’s good to have goals and dates in which you want to achieve these goals by, as you can’t keep pushing off the training because “you don’t want to train”