Lauraine Stewart - EA Run Coach

Lauraine Stewart - EA Run Coach I am a qualified, insured and experienced England Athletics Run Coach and I would love to share all my top tips and advice with you!

13/09/2026

🏃‍♀️ THIS WEEK IN TRAINING… and what a difference a week makes! 💪

Last week felt hard. This week? So much better. 🙌

🌧️ Tuesday decided to throw some rain at me, but was that going to stop the training? Nope! I simply swapped the road for the treadmill and got it done. Sometimes it’s not about sticking rigidly to the plan — it’s about finding a way to keep moving forward.

⚡ Thursday brought a lovely speed session, and there’s something about seeing those paces come together that gives you a real boost!

🌍 Then it was off to another tourist destination of N for parkrun — another place ticked off the list! Because running isn’t just about the miles… it’s also about the places, people and bacon sandwiches!!

And today’s runs? SO much better than last week. 🙌

It’s a good reminder that not every run will feel amazing. Some weeks you’ll question everything, some runs will feel heavy, and sometimes you’ll wonder where your fitness has gone.

But keep showing up.

Because the run that feels rubbish today might just be followed by the run that reminds you exactly why you started. 🏃‍♀️✨

Progress isn’t always a straight line — but keep moving forward.

What’s one thing you’ve done this week that you’re proud of? 👇❤️

07/09/2026

🚨 THE RUNNING MISTAKE I SEE ALL THE TIME…

You want to start running?

Please don’t just buy a pair of trainers and head out the door. 👟🏃‍♀️

DO THIS FIRST.

👉 Get your gait analysed.

I see SO many runners wearing trainers that simply aren’t right for the way they run.

And then the niggles start…

❌ Sore knees
❌ Aching feet
❌ Tight calves
❌ Shin pain
❌ The dreaded “I’ve just started running and now I’m injured” situation 😩

Your trainers aren’t just an accessory.

They’re part of your running kit — and getting the right ones for YOU matters.

So before you worry about: 🏃‍♀️ Your pace
📱 Your training plan
⏱️ Your 5K time
🏅 Your next race

Start with your feet.

A gait analysis gives you a better understanding of how you move when you run and can help you make a more informed choice about your footwear.

Especially if you’re starting or restarting running in your 40s or 50s…

Start smart. Not fast.

👟 Gait analysis FIRST. Training plan SECOND.

06/09/2026

WEEK 6 DONE ✅

This week felt tough!. Not every week feels easy, and sometimes just getting through it is an achievement in itself!

However, looking back I did 4 strength sessions, a track session, 2 club sessions including welcoming our walkers to the Copthorne Chasers, AND had an amazing day supporting in Team Oliver's in the Dragon Boat Race.

So maybe it wasn't that bad after all!!!

And that’s something that I've learnt ...a run might feel hard but look back over your week and celebrate what you have accomplished!

Here’s to Week 7!!

When it comes to running, more isn't always better.One of the biggest mistakes I see is feeling like every run needs to...
04/09/2026

When it comes to running, more isn't always better.

One of the biggest mistakes I see is feeling like every run needs to be hard.

It doesn't.

Your training needs balance, and that's why I use LESS as my four-pillar approach:

🏃‍♀️ L — Long runs to build endurance
🌿 E — Easy runs to build fitness and allow recovery
⚡ S — Speed work to improve pace and running efficiency
💪 S — Strength work to build a stronger, more resilient runner

Put those four things together consistently and you've got a much more effective approach than simply trying to run faster every time you put your shoes on.

LESS isn't about doing less.
It's about doing what matters.

Which one of these four do you think you're missing from your training? 👇

02/09/2026

🏃‍♀️ Thinking about starting running in your 40s or 50s?

Let’s do it properly — because our bodies aren’t 20 anymore, and that’s OK! 😉

👟 Invest in good running shoes – your feet, knees and joints will thank you.

🐢 Start slowly – walking + running is a brilliant way to begin.

📅 Don’t try to do too much – 2–3 runs a week is enough.

💪 Strength matters – especially as we get older.

😴 Recovery is important – rest isn’t being lazy, it’s part of getting stronger.

❤️ And remember… you’re not too old, too slow or too unfit to start.

You just need to start 💚

Follow me for more tips on getting started!

31/08/2026

To be honest… I’ve always run.

At school, I loved the longer distances, cross country and the 1,500m races. Running just seemed to be something that came naturally to me.

Then I lost my way a little in my late teens and early twenties while I was living abroad. 🇪🇸

When I came back to the UK, I started running again — initially just as a way to exercise and look after my health.

Then came the children… 👧🏼👦🏼

With two kids and a husband working shifts, running became the perfect activity. It was something I could fit around family life, whenever I could find the time.

Then I entered my first races.
A few Race for Lifes
Then a 10K.

And before I knew it… I had a ballot place for the London Marathon. 😳

And I’ve never looked back.

What started as a way to keep fit became a passion, a challenge, a community and eventually something I now get to share with other people through my coaching.

Running has given me so much — and I honestly believe there’s a runner in everyone.

So, if you’re thinking about getting started but don’t know where to begin…

Give me a shout. Let’s get you started. ❤️

RunningCommunity RunMotivation BeginnerRunner RunningGoals

30/08/2026

WEEK 5 DONE & DUSTED! 💪🏃‍♀️🔥

What a week of training! Started strong with a pacey 8K around the stunning Hever Estate and it just kept getting better!

⚡ 3 speed sessions – 5-chevron hill repeats, a countdown session & a track session
💪 2 strength training sessions
🏃‍♀️ Sub-25 minute 5K at parkrun
🌿 Finished the week with a lovely, relaxing 14K long slow run

A great mix of speed, strength, hills and endurance – exactly what a strong training week should look like!

Sound tracked by the legend that is 💚

26/08/2026

Running a Spring Marathon? This Is What You Should Be Doing NOW…

If you’ve got a spring marathon on the calendar, now is the time to start building the foundations — not waiting until the “proper” marathon training plan begins.

Your goal might be to finish your first marathon, or you might have your sights firmly set on a PB. Either way, the work you do now matters.

🏃‍♀️ 1. Set your goal

Be clear about what you want from race day.
Is it simply to cross that finish line? Or do you have a specific time in mind?

This may change as your training progresses, but having a goal gives your training direction.

🏃‍♂️ 2. Build your base

Before piling on the miles, work on developing a strong aerobic base. Gradually build your weekly mileage and get comfortable running consistently.

💪 3. Start strength training

Don't wait until marathon training gets tough. Strength train now and make it part of your routine. Stronger muscles, tendons and connective tissues can help you handle the demands of increased running and reduces your chance of injury.

📅 4. Learn consistency

You don't need every run to be amazing. You don't need to smash every session.

What you need is consistency.

Getting your runs in week after week is far more valuable than doing one huge week followed by two weeks of nothing.

🧠 5. Build good habits

Start practising the things that will become important during marathon training — recovery, fuelling, sleep, mobility and listening to your body.

🚀 6. Don't rush it

You have time. Use it wisely.

The marathon plan itself is only one part of the journey. The stronger your foundations are before you start, the better prepared you'll be when the mileage and intensity increase.

So if you're running a spring marathon…

Don't wait for January. Start building the runner who is going to take on that marathon NOW. 🏅

And if you're not sure where to start, that's exactly where a personalised training plan can help. 👇

24/08/2026

Why do I keep posting my runs? 👇

Because if seeing me lace up, get out the door and get those miles done motivates just one person to go for a run too…

Then my job is done. 🏃‍♀️❤️

You don’t have to be the fastest. You don’t need the perfect training week. You just need to start.

So yes, I’ll keep sharing the good runs, the tough runs, the sweaty runs and the “I really didn’t want to go today” runs.

Because you never know who might be watching and thinking…

“If she can do it, maybe I can too.”

Now go lace up. 👟

24/08/2026

Week 4 💥

Week 4 DONE and what a week of training! 🔥

⛰️ Hills
⚡ Speed work
🌲 Trail miles
💪 Strength training

A little bit of everything to build strength, speed and endurance — all key ingredients for a great week of training!

Feeling stronger, fitter and ready to keep pushing into the next week. Consistency is the real secret sauce! 🏃‍♀️🔥

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