RunLift

Run a half marathon while gaining strength, for FREE: https://runlift.co.uk/14dayproject

29/09/2023

You’re not getting any stronger while you’re running because of 1 thing.

You’re simply doing too much.

I like to call the answer to this, the 100% rule.

We can only handle 100% of volume.

So don’t try do 200%

The most common mistake I see is someone doing 100% of a running plan + 100% of a strength plan.

Cut both in half to make 100% and watch your progress skyrocket

#100%rule

27/09/2023

How to run when you’re a little heavier than the norm:

1. Get a shoe fitting/gait analysis - this can be done at any local running shop and will ensure you’re not breaking your feet on every run
2. Dress like it’s 5 degrees colder - more size = more heat (aka you’ll sweat like a pig in s**t 😂)
3. Wear breathable material - for the same reasons as above
4. Running form - check out my YouTube video below for tips
5. Run slow, in order to run fast - the classic 80/20 rule still applies if you’ve got a bit more mass!

25/09/2023

running 2x easier and more enjoyable.

Tackling that first half marathon?

You need a shift in mindset.

Instead of fixating on the finish line, focus on the effort itself.

This tweak boosts dopamine levels, enhancing performance and reducing perceived effort.

This applies to strength training too.

Dive deeper into this on my YouTube video!

Click the link in my bio to watch

22/09/2023

I spent 2 years chasing a sub-hour half marathon

All I got in return was frustration and fatigue.

Running recklessly didn't make me progress, my time even worsened.

I Realized the issue was excessive intensity and frequency.

By slowing down and focusing on zone 2 runs, I cut my half marathon time from 2:30 to 1:35 in a year.

Lessons learned: smarter beats harder.

Struggling with your half marathon training? Drop me a DM

20/09/2023

You don’t HAVE to “carry the boats”

While I love Goggins’ approach on life, I understand it’s not something everyone want to commit to.

BUT there is something that we can learn from him:

Discipline.

Doing the hard stuff, even when you don’t want to, and outworking your self doubt is a powerful way to make amazing progress.

Maybe you need a good kick up the arse (if you do, just listen to his audiobook) 😂

Send me a DM if you want to double your consistency.

18/09/2023

How to tell if you’re in zone 2 (the easy way)

Simple…

If you can hold a conversation while you’re running, you’re in zone 2.

Don’t over think it.

Make sure 80% of your runs are at this pace for the most effective progress.

Share this to 3 of your friends who are running a half marathon!

15/09/2023

I've sacked off complex approaches like calorie tracking, opting for ease.

I now stick to 4 basic rules:

1. Consuming 4 daily meals with protein, carbs, and a touch of fat
2. 3 meals for weight loss
3. 5 for weight gain
4. Add an extra meal on double training days.

This straightforward method has guided my diet for a year with impressive results, highlighting the power of uncomplicated strategies.

Struggling with nutrition for your half marathon? Drop me a DM!

13/09/2023

Got a half marathon coming up?

Here’s a free plan to get you going:

M: Intervals & strength

T: Easy run

W: Rest

T: Easy run & strength

F: Easy run

S: Long run

S: Rest

Need a help with what to exactly do on these days? Drop me a DM!

11/09/2023

I stopped taking all my supplements

Not because I think they’re inherently bad, I’m just not getting an insane benefit out of them…

And you probably won’t either.

Why?

Because nailing the basics is a far more cost and time effective strategy.

What should we put more focus on instead?

1. Nutrition (whole foods)
2. Training
3. Recovery

Squeeze the lemon dry before pickup another one.

Need help nailing the basics? Drop me a DM

08/09/2023

Running a half marathon is like scaling a mountain 🏔️

I like to divide the process into 5 steps:

1. Acquire proper training gear, including shoe fitting and clothing.
2. Fix your running form with and establish proper foot landing.
3. Get a structured training plan
4. Use tools like Strava for tracking runs and progress
5. Avoid constant fast running and focus on consistency.

Drop me DM to make your next half marathon a breeze!

06/09/2023

The biggest mistake I made in the gym:

We’ve all done it.

It usually occurs within your first year of joining the gym.

More commonly happens to men, for obvious reasons.

Guessed it yet?

Ego lifting. AKA: alpha male syndrome.

We’ve all been there, surely 😂

Whacking all that load on the bar to impress your mates or even that gym crush of yours.

Trust me, no one actually cares about how much you lift in the gym, everyone is so focussed about themselves.

So don’t worry about dropping the weight, I literally halved some of my working weights in the gym in my second year to really nail my form.

Drop me a DM if you’re struggling with running a half marathon and lifting heavier at the same time.

04/09/2023

Struggling with running form?

I got so obsessed with this when I started running - I even measured the angle of my knees at one point 😂 (obviously doesn’t matter this much)

So here’s my 3 tips to sift through the s**te:

1. Relax your arms
2. Pull your feet up
3. Lift your hips upwards

Drop me a DM if you want to run your first half marathon, I’ve got something that will help!

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Website

https://runlift.co.uk/14dayproject

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