Run & Tri Coach

25/04/2026

Most runners focus on pace. Smart runners focus on fuel.

Glycogen is your body’s primary energy source during a marathon — stored in your muscles and liver, it’s what keeps you moving when the miles start to bite. But here’s the truth: it’s limited.

Run too hard, fuel too late, or get it wrong… and you hit the wall.

Get it right, and everything changes:
• Stronger, more consistent pacing
• Delayed fatigue
• Sharper focus
• Better performance when it matters most

The facts don’t lie:
Your body can typically absorb around 60–90g of carbs per hour during endurance exercise. Start early, stay consistent, and combine fluids + sodium to maximise absorption.

This isn’t guesswork. This is strategy. Fuel properly, and you don’t just survive the marathon… you perform in it.

Train smart. Race strong. Recover fully.

25/04/2026

Crossing the finish line is just the start.
A marathon puts real stress on the body — up to 25% of muscle fibres can be damaged immediately after. What you do next determines how well you come back.
Refuel. Rehydrate. Don’t rush it.
Add light movement after a few days to support recovery, but respect the process — most damage settles by around a month, while deeper tissue can take up to 10 weeks.
Simple rule:
• Beginners — 14 days
• Regular runners — 10–14 days
• High mileage — 7–10 days (controlled, not full gas)
Recovery isn’t time off. It’s where progress happens.
Train smart. Race strong. Recover fully.

03/01/2026

If you’ve ever thought “I’d love to do a triathlon, but I’ve no idea where to start”, this is exactly what this course is built for.
10-Week Beginners Triathlon Course
Starts Sunday, March 8th 2026
This is a proven, supportive, no-nonsense introduction to triathlon, designed to take you from beginner to confident triathlete in just 10 weeks, finishing with a graduation triathlon in the final week.
I’ve been running beginners triathlon courses for over 10 years and have helped 150+ people transition into the sport, many of whom are still racing, training, and loving triathlon years later. This isn’t guesswork, it’s a system that works.
What the course includes
10 weeks of structured group coaching
Clear guidance on swim, bike, run fundamentals
Transitions, how to set up, how to move efficiently, what actually matters
Nutrition for racing, what to eat, when, and why
Triathlon terminology explained, no jargon left confusing
Confidence building every step of the way
A friendly, motivating group environment
A graduation triathlon, your moment to put it all together
Why this course works
Group size is strictly limited to 20 people, so you’re coached, not lost in the crowd
You’ll train alongside others at the same stage, no egos, no pressure
You’ll be supported, encouraged, and properly prepared, physically and mentally
If you want structure, clarity, accountability, and a genuine pathway into triathlon, this is it.
👉 Full details and registration here:
https://www.runandtricoach.com/10-week-beginner-triathlete
Places will go quickly once word spreads. If triathlon has been on your “one day” list, make this the year you actually do it.

121 Coaching - Online Coaching - Sports Massage

03/01/2026

One of the biggest myths in endurance sport?
“That a coach must be better or faster than their athlete.”
Wrong.
A great coach doesn’t win races for you. They help you win your race.
They see what you can’t.
They remove guesswork.
They build structure, progression, and accountability around your life.
Most Elite athletes don’t self-coach. Neither should you.
At Run & Tri Coach, every plan is bespoke, built around your ability, history, time, and goals, not a generic template.
If you’re winging it, guessing, or stuck repeating the same cycles, it’s time to level up.
📩 Want a free consultation?
Drop us your email and let’s start properly.

01/01/2026

New year. New training. No guesswork.
If 2026 is the year you actually want to improve, not just talk about it, you need more than motivation, you need a plan.
At RunAndTriCoach, we coach runners and triathletes who want structure, accountability, and real progress, whether that’s your first race or your next PB.
✔️ Personalised training plans
✔️ Proper coaching support, not generic PDFs
✔️ Accountability that keeps you consistent
✔️ Coaching built around real life, not fantasy schedules
If you’re ready to train with purpose and stop winging it, now’s the time.
👉 Coaching spaces now open for January
👉 DM us now for an immediate response.
Make this the year your training finally clicks.

24/12/2025

Merry Christmas,
As the year draws to a close, I just want to say a huge thank you to every one of you for your trust, your commitment, and your support this year. It genuinely means a lot that you’ve chosen to work with me, and I never take that lightly.
Whether you’re chasing a start line, a PB, a comeback, or simply feeling stronger, fitter, and more confident in yourself, it’s been a privilege to be part of your journey. The effort you put in day after day is what makes the results happen, I just help steer the ship.
I’m really looking forward to working with even more of you in the New Year, helping you build strength, resilience, and fitness for whatever goal you’ve set your sights on, no matter how big or small it might feel right now.
Enjoy the festive break, spend time with the people who matter, recharge properly, and we’ll hit 2026 with clarity, purpose, and a plan.
Merry Christmas and thank you again for your support.
Jon
Coach JB

04/11/2025

🚺 Let’s Talk Menopause — No More Taboo.
Menopause isn’t “just getting older.” It’s a major biological transition — your ovaries gradually stop producing oestrogen and progesterone, the hormones that regulate your menstrual cycle, bone strength, metabolism, and even your mood.

This hormonal shift can cause:
🔥 Hot flushes and night sweats
😴 Sleep disruption
💭 Brain fog and mood swings
💪 Loss of muscle mass and bone density
⚖️ Slower metabolism and weight changes
It’s a lot — but here’s the truth: you have more control than you might think.
👉 Strength training helps rebuild lost muscle and boosts metabolism.
👉 Aerobic exercise supports heart health and reduces stress.
👉 Mobility and stretching improve flexibility, reduce stiffness, and ease joint pain.
👉 Regular movement stabilises mood and supports better sleep.

Menopause doesn’t mean your body is slowing down — it means it’s asking for a different kind of care.

💪 Move daily. Lift something. Fuel well. Rest deeply.
You’re not breaking down — you’re rebuilding stronger.

Let’s make menopause strength, not struggle.

24/10/2025

CORE TRAINING: Stop believing the myths!
Your core might be the missing piece! And no, we're not talking about endless crunches its MORE than just abs—it's your body's central engine for stability, power, and injury prevention.

Struggling with back pain? Having trouble keeping up with your kids? 🤔
Your core helps you:
- Lift groceries without strain
- Play with your kids/grandkids
- Prevent falls & maintain balance
- Move through life with confidence

You don't need to be an athlete to benefit from core training—you just need to be human! 💪

❌ MYTH: "Core exercises are only for athletes"
✅ FACT: A strong core = better posture, less back pain, and easier daily movement

❌ MYTH: Your core isn't just your abs
✅ FACT: It's your body's stability system for EVERYTHING you do

❌ MYTH: "Core work doesn't help runners"
✅ FACT: Strong cores improve running economy & prevent fatigue

❌MYTH: "I need 100s of crunches to build core strength"
✅FACT: Isometric exercises like planks are often MORE effective for runners & triathletes

❌MYTH: "Core work won't help my running"
✅FACT: A strong core prevents pelvic drop & improves power transfer = better performance 🏃‍♀️

Whether you're training for your next race or just want to move through life pain-free, proper core training is essential.

Runners & Triathletes: Your core is costing you energy! ⚡
Every race you run with a weak core = wasted power, poor form, and higher injury risk.
The solution? Train your REAL core (not just abs):
- Deep stabilizers
- Glutes & hips
- Lower back
- Diaphragm

Less wasted energy = Faster times 🏆

Ready to unlock your full potential? Let's talk.
[email protected]

23/10/2025

What it is:
The Single Leg Deadlift (SLDL) is a unilateral strength exercise where you balance on one leg, hinge at the hips, and lower the weight toward the ground while keeping your back straight and core tight. It targets your hamstrings, glutes, and stabilising muscles that are often neglected in traditional strength routines.

Why it matters for runners and triathletes:
✅ Builds single-leg strength to match how you actually move when running and cycling.
✅ Improves balance and core control, helping you stay stable through every stride and pedal stroke.
✅ Strengthens the posterior chain (glutes, hamstrings, lower back) for more power and efficiency.
✅ Reduces injury risk by improving hip stability and addressing left-right imbalances.

🚫 Myths Busted:
❌ “It’s just a balance exercise.” — Nope. It’s a serious strength move that challenges your glutes and hamstrings in ways bilateral lifts can’t.
❌ “You need heavy weights.” — Technique first, load later. Even bodyweight SLDLs can light up your glutes and highlight weaknesses.
❌ “It’s too advanced for beginners.” — Start with a dowel or light dumbbell and build from there. Progress, don’t rush.

🏁 Pro Tips for Perfect Form:
🔹 Keep your hips square — avoid twisting.
🔹 Engage your core to control movement.
🔹 Soft bend in the standing knee.
🔹 Think “reach back with the lifted leg” rather than bending forward.
👉 If you’re serious about becoming a stronger, faster, and more injury-resilient athlete, your strength work needs to be as structured as your training miles.
DM me or click the link in bio to start a personalised strength programme built for endurance athletes — because strong runners don’t break down, they break limits. 💪🏃‍♂️🚴‍♀️

22/10/2025

LEG PRESS BENEFITS: FACTS VS MYTHS

Thinking the leg press is just for bodybuilders? Think again! This powerful exercise holds incredible benefits for everyone, from elite athletes to those simply looking to move better and feel stronger.

🏃‍♀️ FOR RUNNERS & TRIATHLETES:

FACT: The leg press is a fantastic tool to build explosive power in your quads, hamstrings, and glutes. This translates directly to stronger pushes off the ground, improved hill climbing, and a more efficient stride.

MYTH: "Strength training will make me slow."

REALITY: Targeted strength work like the leg press enhances running economy, reduces fatigue, and significantly lowers your risk of common running injuries by building robust joint stability around your knees and hips. Run stronger, run faster, run longer!

👨‍👩‍👧‍👦 FOR THE GENERAL POPULATION:

FACT: The leg press is an incredibly effective and safe way to build lower body strength, which is crucial for daily activities like walking, climbing stairs, and lifting. It strengthens the muscles that support your knees and hips.

MYTH: "It's bad for my knees."

REALITY: When performed with proper form (which our certified trainers will teach you!), the leg press is a controlled movement that protects your knee joints by strengthening the surrounding musculature. It helps maintain mobility and can even improve bone density.

WHY IT MATTERS FOR YOU
Whether you're aiming for a new personal best or just want to keep up with your grandkids, the leg press can unlock your lower body's full potential.

Ready to debunk the myths and build real strength?

🔗 DM us to schedule your FREE consultation! Unlock Your Full Potential. Train With Us!