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Helping Endurance Athletes swap injuries for Personal Bests.

26/11/2025

Struggling to stay consistent through winter? You’re deffo not alone!

Cold mornings, dark nights, crap weather… but this is where winter runners separate themselves in the lead up to next year.

Here are simple, practical ways to keep your training on track through the winter months:

1. Set “minimums”, not perfection.
Aim for something, not everything. 20–30 mins counts. Consistency always beats hero sessions.

2. Dress for mile 2. Start slightly cool, avoid overheating, and make heading out the door less painful.

3. Book your runs like appointments.
Put them in your calendar. Set alerts. Treat them like non-negotiable meetings with yourself.

4. Use light to your advantage.
Daylight run? Great. Dark run? Headtorch + reflective gear + podcast. Job done.

5. Run with accountability. A friend, a group, a coach, or even posting your training publicly. You’re far more likely to show up if someone’s expecting you.

Winter training doesn’t have to feel great — treat it as a way of building discipline.

Winter miles = summer smiles

Just keep showing up. 🤘

25/11/2025

Hate the gym?

You’re not alone.

But if you’re a runner, here’s the truth: you don’t need to love the gym to get stronger — you just need a plan and a purpose.

Here are 3 ideas to make gym sessions actually enjoyable:

✅ Go in with a simple plan. No faff. 4–6 exercises. Get it done.

🎧 Headphones on = world off. Create your own environment through awesome music.

✅ Choose lifts that you know will help your running. When training feels like it helps what you’re working towards… motivation skyrockets.

Strength doesn’t come from loving the gym.

It comes from showing up — even when you’d rather be anywhere else.

Get in, get strong, get out.

Your running will thank you. 🤘

24/11/2025

Same but different…

Coaching is all about effective communication and shared decision making between the athlete and coach.

There needs to be flexibility at both sides.

Support.

Useful advice.

Accountability.

But - no arse wiping!

It can be such a challenge to get the balance right sometimes, as we’re all individuals aren’t we.

What can happen if the athlete needs to message the coach for every single question that pops in their head though is a form of learned helplessness.

Being scared of making mistakes…

Sometimes, that’s the only way to learn!

It’s kinda like asking AI what you should have for your tea tonight.

You CAN do it, but you can become over-reliant on it too.

This can lead to following things blindly which is never a good thing.

This is why I encourage my runners to ask questions, and throw in a challenge if it’s warranted too!

Coaching isn’t about ME.

It’s about THEM.

It’s about US working together to create the right environment for them to realise their potential.

A lot of that is driven by questions, not answers.

Helping them to think for themselves, and course correcting if required.

The true art of coaching sits in the communication and trusting each other between athlete and coach. 🤝

21/11/2025

Really though…

Tech can be really helpful in some circumstances, but let’s not let it take over how we think and feel.

YOU know your body better than any gadget.

How you feel.

Your energy levels.

How you perform.

How hungry you’re feeling.

How good the quality of your sleep is.

How sore you feel.

How irritable you are…😣

I put all of the above before watch stats any day!

This stuff ☝️ is SUPER important.

It’s what we base your training on.

It points us towards what tweaks we need to make recovery wise.

Learning how to review and keep note of these things is all part of the coaching process to make sure you can perform like you should.

If you’re basing all of your training on what an app or device is telling you to do without questioning it, it might be worth starting to think about how you can take control again and tune in to your body.

19/11/2025

If you feel like you’re chasing your tail every time you take a crack at a block of training focusing on speed, this is likely why.

Speed sessions are super popular, and that’s great if they match where the athlete is at (which most do NOT!).

I find a lot of runners who are sat between 10 and 20 mile weeks are rocking up to these sessions completely underprepared for what they’re asking their body to do.

There is so much emphasis placed on speed work, we often forget that the thing that actually gets most runners quicker across most race distances is actually building meaningful volume.

This is where you’ll build most of your efficiency and improve your running economy.

Layer in some strides, a few hill repeats, and the occasional fast finish session, and spend time building your easy paced volume.

Stuck to this consistently for 4-8 weeks and watch your running improve!

Now of course, this is not meant to be prescriptive so please issue caution and seek professional advice on an individual basis.

Previous injury history is important here too, so if you would like individual advice, drop me a DM and let’s chat all things running! 🤘

18/11/2025

Your comfort zone.

The loveliest place to be…

For a bit.

Until that lovely thing has actually seen you move backwards.

Those morning alarm snoozes…

Those ‘oh it’s a bit grim, I’ll do it another day’s

They all add up to doing less over time.

With this, you need to consider your new starting point.

You need to take a step back again before you try and push on.

Otherwise, that ol’ injury risk you hear so much about?

It’s gunna come knocking pretty quickly.

‘I don’t get it!’ - I hear this ALL the time.

Often, the gap between where you think you’re at and the reality of your current situation is much bigger than you think.

As you know, consistency is key.

Not just to make progress, but actually to stop that backward motion.

That winter training block won’t do itself right?!

Let kitted up, set those alarms, nail that bedtime routine, feed your body with nutritious food.

It’s time to build that base. 🤘

16/11/2025

Family Sunday gym sesh!

Definitely wasn’t carnage at all…🤥🤣

14/11/2025

A lot of runners avoid getting out there when the weather is a bit grim.

‘I’ll do a bit of treadmill when I can.’

‘I don’t feel motivated this time of year.’

‘I’ll pick running back up in January…’

It makes me feel BADASS when I complete a session when the weather is like this.

Here’s a few reasons why:

✅ Another obstacle overcome.
✅ Another session ticked off.
✅ Another step forwards.
✅ The next brick in the wall laid.
✅ Setting up the foundations of next year’s races.

Running is a tough ol’ sport.

To do well in your 2026 races, it’s time to start building that base now.

👉 Shifting the focus to some easy volume building.

👉 Working on those bits of your running performance and capacity that you’ve not had chance to do over the past few months of racing.

👉 Picking up some more strength training. You might be looking at 2-3 sessions per week here.

The way I see it, you need to ‘choose your hard.’

Get your mind out of the gutter…😅

The work you do now, pays off in 3-6 months time.

Neglect it?

You’ll be starting from a good few levels back from where you’re at right now.

Should you take time to rest and recover after a summer of hard training and racing?

Absolutely.

It’s not a ‘stop training’ thing though.

Just a shift in focus.

See you out there! 🤘

13/11/2025

It’s not those hero sessions which get you there results.

It’s the showing up time after time.

Those small increases.

Getting it done when you don’t feel like it.

Not letting other life s**t take over.

An old business mentor of mine said ‘You only get paid for done.’

It’s the same with training.

You only get the rewards when you put the graft in.

What that looks like might be totally individual, but the principles remain the same for everyone. 🤘

12/11/2025

We’ve all been there…

I mean have you even got a puppy if you can’t use him to make memes?! 😂

Address

Met Con Leeds, Topcliffe Lane, Morley
Leeds
LS270HL

Website

https://www.rockstarrunners.com/

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