Mark Sumner Online Coach

Mark Sumner Online Coach Your No Bullsh*t Guide to Weight Loss Without Ending Up Skinny Fat If you've arrived here, you've already started your journey to becoming confident.

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.

09/04/2026

I’m not usually one to get suckered in to instagram adverts…

But I was bombarded with the STYRKR Welcome Pack offer for months.

And as much as I love the cost effectiveness of squares bars and malt loaf, I’d rather pay a bit more for food that agrees with my gut on longer runs.

So after trialing their rice bars which went down perfectly, it made me cave in and get their welcome kit that was on offer for £49.99.

I have no other experience with their gels, carb mix etc but the idea is I’ll use this range to help me on race day as I’ve heard good things about their other products too.

P.S. This genuinely isn’t a paid ad or anything like that…

I just really rated their rice bars and wanted to show you what was in the welcome box offer.

Obviously not a cap .uk

People love saying the scale doesn’t matter…But they’re melts. I think it does matter… Take Nicola for example.She’s 7.5...
07/04/2026

People love saying the scale doesn’t matter…

But they’re melts.

I think it does matter…

Take Nicola for example.

She’s 7.5kg down since the beginning of March 🤯

Is that number important because it defines who she is as a person?

Of course not.

But the more fat we drop and the lower that number goes…

The less total load her body is lugging around every day.

So for someone like Nicola, who runs a lot and hikes a hell of lot more?

These changes in body composition make a huge difference.

Every step she takes running or hiking now has 7.5kg LESS load hammering her joints.

I mean think about hiking a mega steep hill this summer…

Sweat stinging your eyes, breathing like your lungs are in your throat…

Now imagine halfway up the hill someone asks you to carry their 7.5kg kettlebell for the rest of the way.

You’d tell them where to go, wouldn’t you?

That’s the sort of load Nicola isn’t dragging around anymore…

And the knock on effects go beyond running and hiking too.

Because as we get into summer, losing that 7.5kg means she’s feeling a lot more comfortable in her clothes than she did in February.

Which is exactly why the scale isn’t something we just ignore.

Sure, the scale isn’t everything…

But it’s not nothing either.

So if you started now…

You could be a lot happier with how you feel in your clothes by July.

And moving around a hell of a lot easier on your runs, hikes and gym sessions too.

If you’d like my help with that then drop me a message.

Coaching spots are open 🤙🏼

There’s my first official injury of this training block.I’ve had niggles in my knee and ankle before but this is the fir...
06/04/2026

There’s my first official injury of this training block.

I’ve had niggles in my knee and ankle before but this is the first time I’ve been a bit like…

Oh s**t 👀

Now, I’m currently hobbling around my house and it takes me 2 mins 35 seconds to get up the stairs…

BUT this is only a slight irritation of one of my hamstring tendons.

A bit of leakage from the capillaries has meant a bit of bruising but that’s all (See the last photo)

I think what’s annoyed me most is that I didn’t even do this by running…

It happened when I went to stretch my quad and my hamstring went into a spasm for a split second and that was what snowballed into where it is now 🤣

Silver linings and all that…

I managed a 40KM run on the Saturday and a further, albeit slow, 13.5KMs on the Sunday…

With around 2000m of climbing.

So I hit the time on feet and elevation targets that I wanted to.

53.5KM across the weekend with 2000m of climbing, basically the peak stimulus I wanted from this block.

And aside from this injury I’ve picked up 🙃

I feel like I could run across hills for days right now.

So, I’ll have to play this next 7-10 days very smart, sports therapy on Wednesday to assess it all and we’ll go from there.

Ultra training is just as much about managing the bullish*t as it is stacking the miles.

The ultra is still on, no doubt in my mind 🤙🏼

04/04/2026

What yellow weather warning? 👀

A big 5hrs+ and 40K in the hills today.

I wasn’t expecting it to be sideways hail and minus temps up there so early in the day…

But I’m happy I packed my goretex 😮‍💨

This was run 1 of 2 for this back to back weekend.

I’m basically putting two runs together to help simulate the kind of fatigue I’ll be feeling on the ultra marathon without spiking my injury risk.

The body’s feeling good and tomorrow’s a shorter run so I’ll report back on that one 👀

If you’d like to sponsor me as I’m raising money for then click the link in my bio and send me a few quid please!

P.S. Did you know people who sponsor others are 64% more attractive than people who don’t?

02/04/2026

It’s either my old age making my knees to hurt a bit more these days…

Or all the mileage I’m doing 👀

Either way, my knees have never felt better after incorporating these 3 movements into my training recently.

As always, what I show you here aren’t the be all end all…

These work well for me, and I’d encourage you to try these out and figure out what works for you.

If you want a bit more help and want a free copy of my Runners Strength Cheat Sheet

So you can see some of the key movements I use to keep my ankles, knees and hips strong for all these miles I’m covering…

Comment “RUN” and I’ll send it over 🤙🏼

31/03/2026

Running CAN be confusing to get into…

Sure, it’s something all humans are built for yet social media loves to gate keep it for some reason 🤷🏼‍♂️

So if you’re BRAND new to all this, here’s what I would do:

1. Start with a walk : run protocol

I think a condensed version of couch to 5K or something similar is perfect.

A great way to improve your body’s ability to absorb the impact that comes with running.

2. Include more single leg work in your training

Most of us do squats, deadlifts and leg presses…

But finding single leg variations of these can help your performance and reduce risk of injury MASSIVELY.

3. You don’t have to max out every run

Now this isn’t to say don’t train hard…

I’m a firm believer of pushing yourself in your training regularly.

But there’s balancing act in being able to recover from those harder sessions whilst still keeping the mileage…

So if you’re gonna do an easy run - KEEP IT EASY.

You’ll become a better runner so much quicker when you stay on top of your recovery.

I’ve got my 110 km ultra coming up…And looking back since a June 2025 when I started taking running more seriously…I’ve ...
27/03/2026

I’ve got my 110 km ultra coming up…

And looking back since a June 2025 when I started taking running more seriously…

I’ve only had two minor injuries, both from mistakes that were totally avoidable 🫠

The first was over-striding on downhills.

I ran them like flats, my feet landed way out front, and I was braking hard so my quads and knees hated me.

Another mistake was that I stacked my key runs too close together.

The one time I did a long run and then a threshold run the next was enough to fry my ankle.

The last one, more recent, was neglecting stabilisers.

I thought single leg work and calf raises were enough…

But I ignored adductors and hip rotators which are key for keeping hips and knees stable.

If you want a free copy of the Runners Strength Cheat Sheet so you know exactly what muscles to train and how to train them.

Comment “RUN” and I’ll send it over 🤙🏼

I always wear shorts when I run...It doesn’t matter if it’s raining, gale force winds or snowing...My legs don’t seem to...
25/03/2026

I always wear shorts when I run...

It doesn’t matter if it’s raining, gale force winds or snowing...

My legs don’t seem to mind either.

But for the FIRST time this year I’ve gone outside in a pair of shorts and felt HOT.

There was this bright ball of light in the sky and it was making my legs feel all warm.

Which could be a good or bad thing for you...

Bad if you keep eating whatever you want and train with the intensity of a sloth.

Because you’ll end up hating how you look in every outfit when we’re in the middle of summer and it’s too late to do much about it...

Except cry.

Or it could be a good thing...

Because you’ll realise you don’t need months and months of dieting to look and feel a lot better in your clothes.

All it needs is 6-8 weeks of being intentional...

Tracking what you eat at the weekends, saying no to the extra snacks and sticking to a training plan.

Like Joanne who lost 9.5lbs in 6 weeks and doesn’t have to stress about how she looks in clothes anymore.

It’s nothing groundbreaking, I can’t make it sound much more exciting.

But what I can do is give you an opportunity to start doing something about it now...

So by the time summer rolls around you can wear what you want without crying over how fat you feel.

You might even choose the tighter outfit or one that doesn’t cover you up so much because you feel that good.

6-8 weeks is all it has to take if you do it properly.

The warmer weather’s coming either way.

You can either ignore it…

Or do something about it now.

And I’ve got 1:1 coaching spaces open to give you the structure and accountability you’re missing.

So let’s have a quick chat to see how my coaching can help.

Drop me a message with the word “COACH” so you don’t have to hide behind baggy clothes this summer.

24/03/2026

As the winter training block comes to an end and we head into spring…

I can look back and be proud of the 800km+ of running I’ve clocked up in those dark, dreary months.

Now that doesn’t mean I found it all easy…

There were many mornings the 4:30 alarm went off and I wanted to stay in bed.

Plenty of evenings where the sofa and TV looked far more appealing.

I could’ve told myself that I’d do it ‘tomorrow’ instead.

But you know those feelings of no motivation, tiredness and stress?

We ALL get them.

But if you want to change your health, your fitness or honestly, your life…

You can’t let those feelings decide what you do.

Go anyway.

24/03/2026

Please stop foam rolling your IT band 🫠

I see so many of you get told you have a tight IT band…

So you spend ages attacking the outside of your leg with a foam roller.

And yeah, it might feel a bit better for a while…

But that’s usually just temporary relief.

Because the IT band itself doesn’t really loosen the way you might think it does.

It’s a thick piece of connective tissue that’s designed to be stiff and provide stability for your knee when you run.

Most of the time the issue is further above or below.

In this case, your glutes.

And when they aren’t doing their job properly…

That’s often when the outside of the knee starts getting irritated.

The movements in this video are a mega quick way to start working on this before you run.

And if you’re liking this style of video, let me know what other running niggles you want help with in the comments.

I’ll keep making content to help 💪🏃‍♂️

P.S. I’m using bands in these videos.

22/03/2026

It’s time for a new pair of running trainers.

The Challenger 8s have served me very well…

Over 800KM in across some questionable terrain that they weren’t really designed for 🤣

But they’re showing some slight signs of wear and tear…

So with the Ultra just over a month away - I thought it best to grab a different shoe and break them in over the next couple of runs.

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