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Monday 8am - 5:30pm Tuesday 8am - 5:30pm Wednesday 8am - 5:30pm Thursday 8am - 5:30pm Friday 8am - 5:30pm Saturday 7:30am - 1pm

Mljrunning

Also online training available.

Mljrunning offers coached ladies group running sessions, one to one and two to one running coaching or personal training, women's walking group and menopause support within the area of Chalfont St Peter.

21/02/2026

Group run update, a very wet winter 10km run and smashing it at Rickmansworth parkrun today- its been a funny start to the new year for me as the coach. The first week back started very cold with the need for some cancellations due to the icy conditions. Then it felt like we ran in the rain, then ran some more in the rain and if we were lucky we had lighter rain!! We finished with a flourish in the sunshine last Saturday. There were two outings for the half term, first the winter 10km in London. Well done to Vanessa, Sally and Nicola for what was a really enjoyable if soggy day out and to Anna for providing some much needed goodies for afterwards.
We may have been small in numbers but boy did we smash it today at Rickmansworth parkrun. Fantastic times from Esme, Anna and Paula, well done ladies:)
Next week sees the start of the next training cycle. The Monday and Saturday groups are moving onto hill training, Wednesday morning are working on their 5km pacing and the Wednesday evening group will be celebrating the last 5 weeks of running in the dark before the clocks go forward. So, until next week, happy running everyone:)

13/02/2026

A running drill to help with your arm movement- when I use my arms the movement is created through my shoulders and not via my elbows. To help you get a better understanding of this try this running drill, it can be added into your warm up or the main section of your run.

Start running at a steady pace and then place your left hand on your stomach for about 10m or 20 seconds, then change to the right hand on the stomach. You will notice that when you can only use one arm, this arm will start to swing more as it has to compensate for the still arm. The shoulder will move forwards and backwards which is what you want when both arms are being used. Finish back with both arms and try to maintain this rotation when one shoulder is forward the other one is pulling back. Repeat the drill a number of times to help the brain learn the link between both arms:).

30/01/2026

Shoulders that like to creep up to my ears and why this matters- I have to say I wish it didn't matter that my shoulders can tense up when I run, and they find it very natural to sit just under my ears whilst rounding forwards. In fact I find myself doing this even when I walk. Unfortunately this is not the most helpful position for them to be in as it stops my arms swinging through the shoulders. In the running gait the arms and legs are interlinked (which is why my left arm works with my right leg and vice versa). This acts as an elastic band to help me ping forwards. Tense shoulders and poor posture prevent this elasticity and therefore create an less efficient way of running.
Each time I start to run and at times in the run I aim to go through a short mantra " tall posture, shoulders down and smile". The smile is to relaxes my face and neck muscle which can also have a knock on effect with the shoulder position if tense.
This posture change can take several months to become natural so be patient with this, in the long run (excuse the pun) it will help to make your running feel easier and stronger
P.S. its an old photo of me from a couple of years back, and shows my shoulder position, I have managed to improve this but it is an ongoing process:)

22/01/2026

What has a bucket of water got to do with running? The running groups are currently focusing on their posture for their running technique. Very basic physics, when our foot lands we create energy with the impact. Ideally this energy is stored in our muscles and tendons so that when we push off with our foot, this energy is used to send us up and forwards. Think of that runner that seems to float past you on a run, they have learnt how to use this stored energy.

Unfortunately we can position ourselves so that the energy seeps into the ground instead. Leaning forwards with the upper body and having your butt sticking out (anterior pelvic tilt to give this its correct terminology) or leaning back and landing with our heel far out in front of the body (posterior pelvic tilt) both can put the breaks on for every step we take.

To help with these posture issues you can cue yourself to think of a tall spine, a helium balloon floating you off the ground, being as tall as a bus etc. All will help. For the two common pelvic tilts mentioned above, picture your hips are a bucket full of water. If you lean forwards the water will spill out in front of you, leaning back the water will disappear out behind. You want to keep the water in the bucket!!

This will take time to change, cueing a message each time you start to run or when you are getting tired will help to start to change your posture and hopefully lead towards an improvement in your efficiency when you run. Remember this can be also used for walking if you are starting out or prefer to walk:)

13/01/2026

Those January resolutions- each year many of us start the year wanting to change something in our life, be it improving our fitness, losing weight, promising this is the year that you are going to go to the gym. Then within the first couple of weeks we are back to our normal routine and those resolutions are put on the back burner ready for next New year's eve. The hint here is in the word routine.
I've looked at this differently this year. I have always wanted to be able to do push ups (yes I am a qualified personal trainer and I too have areas that I need to work on!!). To build to a successful outcome I have broken this down, starting with that first small step. Each day for January I am doing 10 incline push ups using my kitchen units as the base. Just 10 each day which takes me no longer than approximately 15 seconds out of my day. On its own this does not seem much but we are on day 13 I have managed to do 130 incline push ups. By the time I get to the 31st January I will have done 310!!! Now that's a significant number. What I have also created is a trigger for when to do these, so therefore starting to build a routine where these are included in what I do each day. My trigger is when I am cooking dinner.
So if you are struggling to stick to your new health and fitness goals, break them down into the smallest step which you can do each day and before long it will develop into something far more significant. As the saying goes "from one small acorn a great oak tree grows".

04/01/2026

Cold weather- why am I puffing so much? It cold out there that's why. At this time of the year you have to make sure you give yourself time to warm up to allow your body to adjust to the conditions you are running in.
As the cold air hits your windpipe, it may cause an irritation and constriction which in turn will make it harder for you to draw the air in and you may start coughing.
So what can you do? Aim for the first ten minutes of your session to be run/brisk walk intervals until you feel that your breathing has settled to the air temperature. Snoods are good to pull up, or cover your mouth lightly with your hand if you feel your breathing changing as you will warm the temperature of the air you are drawing in. You can also consider nasal breathing. Once you feel your breathing has settled then you can start the main section of your run.

31/12/2025

Looking forward to seeing everyone back on the run groups. First sessions back are Monday 5th January, Wednesday 7th January and Saturday 10th January.

21/12/2025

Round up from this term's group runs- all the groups have surpassed themselves with the challenges set for this half of term. The Monday and Saturday groups had the word continuous in their training and they completed their 30 mins (Monday 10.15am and Saturday 8am) run and the Saturday 9am completed 15 mins continuous run. Not to be outdone, the Wednesday morning group furthered the distance they covered to 10km and the evening group had their traditional outing to Tesco teddy.
We finished our last run of the year on Saturday in the fog and then enjoyed a well deserved coffee at Muna's café in the village. It's rest time now for the groups with the first session back on Monday 5th January:)

16/12/2025

I thought that I was just a summer runner- running at this time of year can be hard, those dark, damp days and nights with a sprinkle of cold thrown in can put me off even setting foot out of the door (and that me as the coach who needs to show up!!!). However recently I am starting to see winter differently. I am embracing the quote from John Steinbeck that has helped me to see that winter also has a place in what nature wants to show me, each time that I head out the door. That was until on a run group yesterday, we ran past a person cutting their grass (yes in December!!!), and straight away that brought back memories of summer runs and how we smiled in that moment. So until those days can return, I am going to give each month the attention that it deserves and you never know there may just be many more months that can evoke the same memories as cut grass:)

04/12/2025

The next women's walking group is coming up on Sunday 14th December 2025. Message me if you would like any further information.

21/11/2025

What to wear? This week has seen a sharp decrease in temperature and the run groups have gone from training in T shirts ( which was very strange for the start of November) to suddenly layering up against the cold.
What will this mean for your run? Layering up to much could leave you feeling like you could heat up the neighbourhood after 10 minutes into your run, only to then have to tie these additional layers round your waist to rid yourself of this heat. Leaving the layers on may feel ok for the run but when you cool down at the end of the run, this excess heat will disappear very quickly and could potentially end up chilling the body. Not layering enough could potentially mean that your muscles never warm up sufficiently for you to complete your run and you could leave yourself open to injury or worse a lowering of your core temperature.
Over the years of coaching I have learnt a couple of tips that can help with this transition into colder weather running. First you should start off feeling cool on your run and if you can't drop that initial thicker layer consider running a 5 to 10 mins route that will either take you back past your home or car so that you can then drop this layer without needing to carry it with you. Plan your route, it may be better to stay closer to home so that if you start to get too cold you can get back quickly or look at a route that regularly passes your home or car. Finally make sure that you have some warm clothes to put on when you have finished. You can still sweat when its cold or you could have got wet on your run. Either one will cool your body down quickly when you stop so you need to counter this by having fresh layers to put on to maintain your body temperature. Running in the cold can certainly help boost those feel good hormones and with the right planning it could turn out to be one of your best runs:)

Address

Gerrards Cross
SL99PE

Opening Hours

Monday	8am - 5:30pm
Tuesday	8am - 5:30pm
Wednesday	8am - 5:30pm
Thursday	8am - 5:30pm
Friday	8am - 5:30pm
Saturday	7:30am - 1pm

Website

http://www.mljrunning.co.uk/

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