Category Archives: Coach’s Diary

Posts recording my journey from charity runner to running coach.

Run England Cogges Summer Sessions

Four years ago I was inspired to get more involved in running by London 2012.  I’ve since become a British Athletics-qualified coach and I’m still loving being able to help people run, run further and run faster.

My Tuesday night Run England group attracts 8 to 12 people each week and people come and go as there lives dictate.  Although some people have come and gone, for all sorts of reasons.

Some have tried running and decided it wasn’t for them, some have gained confidence to continue their running on their own or with a club like Witney Road Runners and some have maybe just fallen out of the habit (and forgotten how much fun my sessions are!) but might be lacking in confidence to get started again.

To add a bit of variety to the sessions, to provide more direct coaching for everyone, and to encourage people to come along without feeling they’ll have to run around Witney I’m going to do something a little special on the last Tuesday of every month. Continue reading Run England Cogges Summer Sessions

Running ABC

Early in 2016 I devised a series of “Technique Taster” sessions to introduce members of Witney Road Runners to some basic running technique concepts and tips.  Here’s what we got up to in the second session:

Session 2: Running ABC – adding agility and co-ordination to balance for a solid running technique foundation. Continue reading Running ABC

Introduction to Running Technique And Balance

Early in 2016 I devised a series of “Technique Taster” sessions to introduce members of Witney Road Runners to some basic running technique concepts and tips.  Here’s what the first session had in store:

Session 1: Introduction to Technique & Balance – what do we mean by “running technique” and how balance relates to your running. Continue reading Introduction to Running Technique And Balance

Technique Taster Sessions

Early in 2016 I was invited to speak with the Witney Road Runners committee.  I was asked to present my vision of how we could introduce a more formal coaching initiative to the club.  Having engaged with the membership it was clear they wanted to know more about running technique so I proposed an 8 week series of “Technique Tasters” – interactive running seminars to introduce some of the basic concepts and tips. Continue reading Technique Taster Sessions

Stop Laces Coming Undone

How many of you have had to stop during a run or worse, a race, to re-tie your laces?  It happened to me during a half marathon and to some of my athletes while out on recent coaching sessions. Often, the movement of your running works the laces free but since I started using this tip I’ve never had a problem.

Continue reading Stop Laces Coming Undone

Juneathon 2015 Day 18: The One With The Survey

After a hat-trick of Juneathon fails I’m back on the horse today with a cracking multi-terrain club run of just over 5 miles.

It was great to stretch my legs after a few busy days at work.  It was also great to chat running and coaching.  I’m working with the club to establish ideas and direction of possible coaching initiatives for the adult section of the club so I’ve created a little survey to see what the membership think about coaching:

Coach Survey Q1 Coach Survey Q2 Q3 Coach Survey Q4 Q5



It was great to hear from some enthusiastic fellow members who’d already completed the survey.  I’ve been pleasantly surprised at how many people are starting to engage.  It was useful to be able to use the “notices” section before tonight’s run to ask for more people to get involved.  I’m keen to get as many thoughts as possible to represent what the membership thinks about coaching.

In reality, there is only so much we are going to be able to do to begin with as I am the only adult coach but hopefully we can get more people involved.

There’s already some interesting themes coming from the answers and still a couple of weeks left until I close the survey.  Then the hard work starts: having to put some plans together for the committee!

What do you think about coaching?  Do you have a coach?  Does your club have coaches?  How does your club deliver coaching to the masses?

Going the #extramile with Martin Yelling

Back in January I was asked to get involved as an #extramile ambassador.  As a thank you they invited me, and my fellow ambassadors, to a marathon training day led by top coach and Marathon Talk host, Martin Yelling.  It was a great day so I’d like to share the key hints, tips and advice to help with your own marathon training.

Continue reading Going the #extramile with Martin Yelling

#Janathon 2015 Day 27 – Courteous Drivers

I’m pleased to say that today is the first day that I’d not even thought about my foot, so it must be back to normal.  I’m back in the swing of things and looking forward to attempting a positive, attacking race at the Watford Half on Sunday.  It’s the only race in my marathon build up that I’ll actually be racing – the other races I’ve entered will be all about the training rather than times.

But bringing thoughts back to today, a Tuesday night (as featured in the England Athletic newsletter) is less about my running and more about helping other progress their running career.

A decent group of 9 runners came out for another dark run on a surprisingly mild evening.

It’s great to see some new faces returning for the second and third sessions and it’s even more pleasing to see some familiar faces continuing to turn up more than a year since they started running.

As I’m sure I’ve said before, I lead from the back, allowing the runners to head off at their own pace, providing the runners with “checkpoints” to turn and loop back to me.  I’ve found this method incredibly successful at dealing with a mixed ability group as it allows the faster runners to cover more ground whilst allowing me to keep an eye on the whole group.

Today I covered 6.5k which means that everyone in the group covered at least that much, with some easily stretching out towards 8k and perhaps beyond.  It was a pleasant surprise to find a plethora of courteous drivers out there tonight, patiently allowing the group to cross roads safely.  Thank you!

#Janathon 2015 Day 6 – The Running Group

Those of you that have read my blog for a while know that I love running.  You’ll also know that I love running so much, I love to help other people learn to love running.  Well, Tuesday night is the night I lead a small band of new runners to improve their running.

Continue reading #Janathon 2015 Day 6 – The Running Group