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motivation running Coach Nicola 15 December, 2021

Top Five Tips to Keep You Running This Christmas

December can be a tricky time of year for runners, especially if you are training for a spring race. You want to enjoy the festivities but you also don’t want to feel guilty about having to choose between your training and social activities. So, what to do? Here are my top 5 tips to help …

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What's Your C Goal? Why I recommend having ABC goals. Photo of people on a running track
goals running Coach Nicola 9 September, 2021

What’s your ‘C’ goal?

If you are training for a race you probably have a goal. The training you do will be focused on this goal, whether that is to get you to the distance or get you your PB. You’ll train for a good few months, you might turn down social events because of your training, your reading …

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fitness training Coach Nicola 31 August, 2020

4 ways you can prevent muscle soreness

Have you ever woken up a day or two after a run or workout with your muscles aching more than they did during or immediately after your workout? Welcome to the world of DOMS or Delayed Onset Muscle Soreness. This is where 12-24 hours after your exercise your muscles feel sore and achey and is …

Read more 4 ways you can prevent muscle soreness

running training Coach Nicola 2 August, 2020

How fartlek running can make you a better runner

Fartlek running. Not everyone likes doing it, not everyone knows how to do it, but fartlek running is one of the easiest ways for all runners to improve. Why? Because fartlek running works on both your aerobic and your lactate endurance. It helps you run longer and by building your lactate endurance helps you to …

Read more How fartlek running can make you a better runner

Best Energy Foods for Morning Run. Photo of fruit and breakfast foods
nutrition running Coach Nicola 29 June, 2020

Best Energy Foods for a Morning Run

What is the best food to eat before a morning run? Should you eat anything at all? This is a question I get asked a lot and the answer I often give is it depends! It depends on How long you are running for Are you running easy or doing a hard speed session How …

Read more Best Energy Foods for a Morning Run

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