Mark Sumner Online Coach, Dubai (2026)

My name's Mark Sumner, a Royal Marines Commando-turned-health and fitness coach, originally from the UK. For more than five years, I've been helping women from all over world feel more confident through my online coaching programs.

08/01/2026

Most running injuries aren’t caused by running…

They come from what’s missing between your runs.

And i’ve noticed with my clients that I end up using these same staple exercises to help prevent injuries ⤵️

Plyometrics help the body get used to producing/absorbing force quickly.

Knees over toes (KOT) squats build strength in deeper knee ranges that tend to get irritated when mileage increases.

RDLs help control force through the hips and hamstrings when the foot hits the ground.

Hip thrusts help with stability and reduce that “collapsed” you might feel on longer runs.

Split squats help reduce overloading one side by improving how each leg handles force on its own.

Calf raises build the strength & stiffness your lower legs need to handle the repeated impact of running.

This isn’t an exhaustive list, there are plenty of variations of each, depending on what you need and what you can tolerate.

And if you want an example week of strength training that’s built around these staples...

💬Comment TRAIN and I’ll send you a free copy.

So also

What’s a good hook overlay for the video

31/12/2025

I’ve never really bought into the new year, new me thing.

I think if you really want to change or achieve something…

You’d be working on it already.

So if you’re heading into another dry Jan or saying you’ll “try” to lose some weight again 😴

Maybe it all fizzles out by mid jan because the goal is so f*cking boring that it doesn’t demand anything of you.

So if you take anything from this poor attempt at a motivational caption…

It’s to go bigger and chase something that scares/excites you just enough that staying the same stops being an option.

Happy new year 🥳

30/12/2025

Mistake 1: Ignoring Zone 2

Zone 2 works because the effort is low enough that your body can use oxygen to produce energy.

At this intensity, most of the fuel comes from fat, with some carbs mixed in.

That creates less fatigue and is easier to recover from.

It’s how you build weekly running volume without feeling constantly tired.

The problem is that your zone 2 runs often start easy...

But then the pace picks up and heart rate climbs, even though it still feels good.

At that point, your body relies less on oxygen and more on carbohydrate based energy…

Which builds fatigue faster.

So now the run isn’t hard enough to improve performance...

Yet it’s hard enough to keep a constant level of fatigue.

So it affects the next session without making you fitter 🫠

Mistake 2: Skipping strength training unless you’re injured

For some reason, a lot of runners only lift after they’ve picked up an injury and it’s part of rehab.

And once things settle, the strength work disappears again.

Look, running loads the same tissues thousands of times per session.

And strength training increases how much stress your muscles, tendons, and joints can tolerate.

So it lets you run more without picking up injuries all the time.

You don’t need long gym sessions either...

2 x full body sessions a week is often enough to maintain muscle and reduce injury risk.

Mistake 3: Not adjusting calories and carbs to match training

This rears its head when runs get longer, harder, or more frequent.

And you might finish the run feeling fine, so it’s not even on your mind…

But later in the day, your energy drops and you feel starving.

That leads to eating like a bin and poor recovery.

Look, running burns A LOT of energy.

A simple estimate is about 1 calorie per kilo of bodyweight per kilometre.

So an 80 kg runner doing 12 km uses close to 1,000 calories.

If that energy isn’t replaced, especially with carbohydrates, problems can occur.

And it’s easier than you think to figure out...

So if you want me to work out your fuelling needs for FREE.

Comment “FUEL” and I’ll send you a personalised breakdown.

24/12/2025

Earlier this year I decided to get into running a bit more.

Things have escalated since then and I’ve got a 110KM ultra marathon booked in Lay 2026…

But after today’s run, I realised when I rated my performance on Garmin as “Very Strong 😃”

That it’s the FIRST time I rated a run better than “Normal😐”

Now that doesn’t mean I haven’t been improving on my speed or endurance…

My progress has been really good I reckon.

But my point is that you don’t need, nor should you expect, every run to FEEL amazing.

Just stack the ordinary ones and you’ll be sound 🤙🏼

Address

Dubai

Website

http://www.markjsumner.com/

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