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Run Fit Coach Stuart Sahan, Endurance Running Coach & Sports Therapist. Personalised online and one-to-one coaching, running biomechanics and strength.

Helping you train with purpose, build confidence and become a better runner. No elitism, just real-world coaching.

⏱️ National Coaches Day 6th OctoberToday marks National Coaches Day, a day to recognise the coaches who give their time,...
06/10/2026

⏱️ National Coaches Day 6th October

Today marks National Coaches Day, a day to recognise the coaches who give their time, knowledge and support to help others develop and enjoy their sport.

For me, coaching has never just been about writing sessions, splits or telling someone how fast to run.

It’s about the people.

Getting to know the runners you work with, understanding what they want to achieve, knowing when to challenge them and when to hold them back, and hopefully helping them enjoy their running a little more along the way.

I’m still learning every time I coach, and I think that’s one of the things I enjoy most about it. No two runners are the same, and no two coaching journeys are either.

A big thank you to everyone who has trusted me to coach them, whether that’s been at the track, with a running group, one-to-one or online.

Happy National Coaches Day to all the coaches out there giving their time to help others enjoy their sport.

Is your running coach or run leader licensed? ✅If you’re working with a running coach or joining a coached running group...
06/10/2026

Is your running coach or run leader licensed? ✅

If you’re working with a running coach or joining a coached running group, did you know there’s a simple way to check their coaching credentials and current licence status?

The England Athletics / UK Athletics Coach Licence Checker allows members of the public to search by a coach or leader’s name or licence number.

As an example, search Stuart Sahan. You’ll see my highest coaching qualification, the areas and events I’m qualified to coach and, most importantly, my current status should show as Licensed.

Being qualified and being currently licensed aren’t necessarily the same thing. Maintaining a coaching or leadership licence involves meeting ongoing requirements around areas such as safeguarding and first aid, along with DBS requirements where applicable to the role.

It’s a useful way to check the credentials of someone you’re trusting with your running or, particularly importantly, your child’s coaching.

Want to check? You can use the England Athletics / UK Athletics Coach Licence Checker here:

https://find-a-coach.myathletics.uk/

400m reps with 200m recovery under the lights last night.Sessions like this allow runners to accumulate repeated bouts o...
30/09/2026

400m reps with 200m recovery under the lights last night.

Sessions like this allow runners to accumulate repeated bouts of faster running, broken up with active recovery.

During the 200m recovery, intensity drops while you keep moving, allowing some recovery before the next rep. Lactate produced and accumulated during harder running can also be transported and used as an energy source, rather than simply being a waste product that needs to be “cleared”.

Depending on the pace and recovery, this type of interval session can help develop aerobic capacity, running economy and the ability to sustain faster running speeds.

A great turnout from Massey Ferguson Running Club Coventry for our final track session of the spring and summer season.

Did you know not every lane on a 400 m track is actually 400 m per lap?As you move into the outside lanes, the distance ...
29/09/2026

Did you know not every lane on a 400 m track is actually 400 m per lap?
As you move into the outside lanes, the distance increases. By Lane 8, you’re covering approximately 53 m more per lap!
Something worth considering during track sessions, particularly when running 400 m reps from a common start and finish point.
For example, six full laps in Lane 4 would total approximately 2,534 m rather than 2,400 m.
This is why official 400 m races use staggered starts, ensuring everyone covers the same distance.
The figures shown are based on a standard track with 1.22 m lanes, measured in accordance with World Athletics conventions.

WHEN DID YOU START CALLING YOURSELF A RUNNER? 🏃🏻‍♂️🏃🏽‍♀️It’s an interesting question because there probably isn’t one de...
21/09/2026

WHEN DID YOU START CALLING YOURSELF A RUNNER? 🏃🏻‍♂️🏃🏽‍♀️

It’s an interesting question because there probably isn’t one defining moment.

Was it completing your first 5K? The first time you ran a 5K in under 30 minutes? Going to your first parkrun? Joining a running club? Entering your first race? Or maybe it was simply when running became part of your week.

From a biomechanics point of view, running is characterised by a flight phase, a point where both feet are off the ground at the same time.

There’s no minimum pace. No minimum distance. You don’t need a sub-30 5K, a race medal or the latest running shoes to qualify.

Yet plenty of people who run regularly still say, “I’m not really a runner.”

If you run, you’re a runner.

So when did you start calling yourself one?

Let me know in the comments 👇

19/09/2026

Your running journey is yours. Don’t let someone else’s pace, progress or achievements take away from your own. Keep moving forward. 🙌

Be wary of anyone who promises an exercise will “bulletproof your knees” or tells you “this is the only strength exercis...
19/09/2026

Be wary of anyone who promises an exercise will “bulletproof your knees” or tells you “this is the only strength exercise runners need.”

It doesn’t work like that.

Strength training for runners isn’t about finding a magic exercise. General Preparation Exercises (GPE) develop the broad physical qualities that support an athlete’s training. Squats, lunges, hinges, calf raises, pushing, pulling and trunk work can all have a place.

But exercise selection is only part of it. Exercise order, load, progression, recovery and how strength work fits alongside the running all matter.

The same applies to the running programme.

Monitoring training stress, load and Form can give us useful insight into how an athlete is responding. When fatigue starts accumulating, sometimes the right decision isn’t to add more. It’s to maintain the load or deload and give the body an opportunity to adapt.

I see plenty of runners in clinic with overuse injuries who have followed generic plans where mileage and intensity simply keep increasing week after week.

Good coaching isn’t about constantly doing more. It’s about knowing when more is appropriate.

Want training built around you, rather than a generic plan? Check out my online running coaching via the link in my bio.

Still learning. Still improving. Still enjoying it. Running has given me a lot over the years, and at 48 I’m every bit a...
17/09/2026

Still learning. Still improving. Still enjoying it. Running has given me a lot over the years, and at 48 I’m every bit as interested in becoming a better runner as I am a better coach. There’s always something to work on, something to learn and another reason to lace up the trainers.

16/09/2026

The hardest battle can be getting out the front door.

We all have those days when getting yourself out for a run feels harder than the run itself.

A few simple things can help. Have your kit ready beforehand so there’s one less excuse. Choose a route you actually enjoy running rather than automatically doing the same loop every time. And think about when you feel at your best. I much prefer running in the morning than in the evening, so whenever possible, that’s when I’ll get mine done.

Sometimes it’s simply about making it as easy as possible to get started.

Because once you’re out the door and running, the hardest bit is often already done.

What gets you out the door when you really don’t fancy a run? Drop it in the comments. It might just help someone else.

And if you enjoy straightforward running and coaching content, give the post a like and follow .

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