Hello Everyone! Here are all the details for the Valencia Shakeout run. Date: Saturday 2nd December Meet Up Location: KM0 at the start of the 5k  Google Maps https://maps.app.goo.gl/neukDXjdf7dMRiY56What 3 Words https://w3w.co/monument.owes.stands  Time: 9:00AM - (We will be there from 8:15AM) Route: https://www.google.co.uk/maps/d/u/0/viewer?ll=39.473042582068175%2C-0.40231298426410156&z=18&mid=1GH2sgthQ9ouXjabTVx1dDwO2QNku7a4 Distance: 5k / 3 Miles approx Pace: Everyone is welcome.  Paces will be roughly 5-7:00 per km or 8-11:15 minut ..read more

Hello Everyone! Here are all the details for the New York Shakeout run. Date: Friday 3rd November  Meet Up Location: Feet Fleet Store, 10 Columbus Circle. Google Maps https://maps.app.goo.gl/RaLE6BM7HL8Qoxee6What 3 Words https://w3w.co/once.puts.skips  Time: 6:30PM - (We will be there from 5:30PM) Distance: 3k / 2 Miles approx Pace: Everyone is welcome.  Paces will be roughly 5-7:00 per km or 8-11:15 minute miles. Sarah and myself will get there at 5:30PM for anyone who wants to come down early and chat, get a selfie etc.  Then at 6:30PM we will joi ..read more

Hello Everyone! Here are all the details for the Chicago Shakeout run. Date: Saturday 7th October 2023 Meet Up Location: 'The Bean' in Millennium Park Google Maps https://maps.app.goo.gl/RaLE6BM7HL8Qoxee6What 3 Words https://w3w.co/arrive.posts.trail Time: 10:30AM - (We will be there from 09:30AM) Distance: 5k / 3 Miles approx Pace: Everyone is welcome.  Paces will be roughly 5-7:00 per km or 8-11:15 minute miles. Sarah and myself will get there at 9:30AM for anyone who wants to come down early and chat, get a selfie etc.  Then at 10:30AM we will joining up with Mike Kofuzi ..read more

Hello Everybody! For those of you who are in Chamonix over UTMB week, we'll be joining up with Loyd Purvis @Run4Adventure and Stephen Cousins @FilmMyRun for a shakeout run. The basics are TIME: 9AM - Wednesday 30th August 2023 LOCATION: https://w3w.co/pinewood.shifters.undi... (outside the Church by the Start/Finish line for UTMB) DISTANCE: Approx 4 miles / 6.5KM PACE: Relaxed, everyone is welcome. Will probably be between 5 to 7:30 Km pace. (8 to 12 minute mile pace) SHOES: Will be mostly tarmac / light trail.. so road shoes / light trail shoes will be fine. We will be heading to Moody's cof ..read more

We are getting very excited for London marathon and of course a shakeout run beforehand! This year we will be at Charlton Parkrun at 8:30AM on Saturday 22nd April.  The Parkrun itself starts at 9:00AM. Come along and run, walk, chat, spectate, volunteer.. whatever you want to do and we will be staying afterwards for as long as people want to chat.  There is a coffee shop that does amazing hot drinks, sandwiches, cakes etc right by the finish.  The Charlton Parkrun website shows all the information and how to get there.  It's probably easiest to catch the train from cen ..read more

Hello Everyone! Sarah and me are really exited to be back in Berlin for the marathon in 2022.  We'll be going for a run in the Tiergarten on Saturday morning together, so feel free to come along and join us. We'll be setting off from here:  https://goo.gl/maps/pfJrT8ydSaEgTnAp9 (Google Maps) https://w3w.co/envy.mixers.basin (what3words) At 10am on Saturday 24th September. The route is here: https://www.strava.com/routes/3006514075908282162 It is 4.37km, or 2.72 miles. It will be very relaxed.  We will be leaving at 10am, so please get there 10-15 minutes before.  It wi ..read more

Hey everyone.. I thought I'd make a quick list of the podcasts I most regularly listen to.  Inside Running Podcast - Click here The Morning Shakeout - Click here Billy Yang - Click here Rich Roll - Click here A Runners Life - Click here Marathon Medic - Click here Running Commentary - Click here Stephen Scullion - Click here The Way of the Runner - Click here Talk Ultra - Click here Try something new on your next run!     ..read more

We're so happy that races are back in full swing in the UK.  It's been great to meet so many of you over the last few weekends at The Big Half, Antrim Coast and in Milton Keynes too! We've made a little race day checklist so when you're getting ready for your next event, whether that's a marathon, half marathon, 10k or 5k, you can print it out and tick things off to make sure you don't forget anything! Not everyone will need everything on this list, some items are personal preference (e.g. heart rate monitor and headphones) so just tick off what is relevant for you!  Y ..read more

Hello Everyone, The below post goes with the video we've made about returning to running after an injury. So follow along and I hope you're back getting it done again very soon!  Disclaimer - This is NOT medical advice, simply what I would do in these situations. Always consult a physio or healthcare professional when dealing with injuries. --- Before going out for your first run after being off with an injury, you should be able to perform these four tests pain free: 30-45 minute walk 20 hops on the injured leg 20-30 single leg calf raises on the injured leg Run on the spot or high knee ..read more

As promised here are the workouts I did in the build up to the 32:30 10k.  The run was on 26th December and these were the workouts that featured in the series. 18th Dec 5k Warm Up 5x 1k with a 2 minute walk recovery between reps 5x 200m with a 1 minute walk recovery between reps 9k Cool down https://www.strava.com/activities/4486839483 10th Dec 3.2k Warm Up 3x 8 Minutes with a 3 minute jog recovery between reps 3.2k Cool Down https://www.strava.com/activities/4454059408/ 7th December 2k Warm Up 5k Current Marathon Pace 4k Easy Pace 5k Current Marathon Pace 16k Easy Pace https://www.strav ..read more