Mark Sumner Online Coach

Mark Sumner Online Coach Your No Bullsh*t Guide to Weight Loss Without Ending Up Skinny Fat If you've arrived here, you've already started your journey to becoming confident.

My name's Mark Sumner, a Royal Marines Commando-turned-health and fitness coach, originally from the UK. For more than five years, I've been helping women from all over world feel more confident through my online coaching programs.

12/03/2026

Foot pain when running is pretty common.

But the fix isn’t to keep stretching them out or roll your foot on your dog’s slobbery tennis ball.

Instead, focus on strengthening the muscles of your foot and around the ankle.

The movements I show you in this video are by no means exhaustive…

But I’ve found this sequence is quick and simple to follow as part of your pre run warm up.

And if you’re liking this style of video then let me know what other areas you’re struggling with in the comments

I’ll keep making content to help 💪 🏃‍♂️

P.S. I’m using bands in these kind of videos.

11/03/2026

Most lower back pain when running isn’t actually a back problem at all…

And quite often it’s happening because the muscles around your trunk aren’t doing their job properly.

Because when you run, your abs are meant to help stabilise your pelvis and spine…

But if they aren’t helping out enough?

Your lower back often ends up doing extra work and starts to feel sore and tight on longer runs.

The movements in this video are a quick way to start working on that before you run.

As always, these aren’t an exhaustive list but they’re a solid starting point.

If you’re liking this style of video, let me know what other running problems you want help with in the comments.

I’ll keep making content around it 💪🏃‍♂️

P.S. I’m using bands in these videos.

09/03/2026

The further I’ve started running…

The more I’ve started tweaking my warm ups.

I’m really into using bands right now as they’re a VERY good way to include some low level strength work…

Look at it as rehab for injuries OR prehab to stop them happening again.

This list is by no means exhaustive…

But you won’t go far wrong by including some banded work like this into your warm up routine.

09/03/2026

There’s always going to be someone doing more than you.

That’ll never ever stop, regardless of what you choose to do in life.

So don’t let comparison stop you making the effort anyway.

Because when it’s all said and done…

The only thing that actually matters is what you did and what YOU improved.

BIG week 😮‍💨 The medical qualification for my close protection course is in the bag ✅ Also bagged a 30KM run which is th...
08/03/2026

BIG week 😮‍💨

The medical qualification for my close protection course is in the bag ✅

Also bagged a 30KM run which is the longest in my ultra-marathon training block so far…

And, something I was a bit apprehensive about, managing to run my 1:1 coaching and Start Strong without having a meltdown.

It means some very early starts and 16hr working days up to now…

Which I’m not complaining about because there’s pretty cool goals I’m working towards right now…

And I’m sure this isn’t a scratch on how busy I’ll be when our little dude arrives in May 👶🏼

05/03/2026

Please stop foam rolling your IT band 🫠

I see so many of you get told you have a tight IT band…

So you spend ages attacking the outside of your leg with a foam roller.

And yeah, it might feel a bit better for a while…

But that’s usually just temporary relief.

Because the IT band itself doesn’t really loosen the way you might think it does.

It’s a thick piece of connective tissue that’s designed to be stiff and provide stability for your knee when you run.

Most of the time the issue is further above or below.

In this case, your glutes.

And when they aren’t doing their job properly…

That’s often when the outside of the knee starts getting irritated.

The movements in this video are a mega quick way to start working on this before you run.

And if you’re liking this style of video, let me know what other running niggles you want help with in the comments.

I’ll keep making content to help 💪🏃‍♂️

P.S. I’m using bands in these videos.

03/03/2026

If there’s one trait I see in every client who’s got amazing fat loss results…

It’s that sooner (or later) they chose to stop bullsh*tting themselves.

This has become even more apparent since we launched Start Strong again…

Most members are down 3-5KG in 4 weeks, some even more.

And I’m getting messages like:

“Usually I’d just stop tracking at the weekend but that obviously didn’t work”

“I’ve stopped eating cake and biscuits after my runs after realising how much I was eating back”

“I used to let me period derail me for a week but that was the only thing stopping me getting leaner”

I could go on but you get the idea.

And if you’re someone who’s dieting (or trying to) but aren’t seeing the results you expect…

Find the areas you’re most likely bullsh*tting yourself with…

Most likely your weekends or accuracy & consistency of food tracking.

Be an adult, take ownership instead of moaning about it…

And you’ll be pleasantly surprised 30 days from now 😌

02/03/2026

This has changed my life 🤣

That’s actually an understatement but I’m not quite sure how else to put it.

After swallowing my pride and seeing the likes of David Goggins using poles in his training…

I decided to take the plunge and give them a go.

Now they’ll never replace a set of lungs and legs that could carry a donkey up a mountain…

But they sure do f*cking help.

Mainly easing up the load on the legs on the climbs…

And I was surprised at how much confidence they gave me when absolutely sending it on the downhills…

Plus they saved me from stacking it about 43 times on a snowy/boggy track.

All in all, 10/10 - would highly recommend.

26/02/2026

Training twice in one day can absolutely smoke you.

So it’s good to know what the priority is, how you’re fuelling it and what the rest of the week looks like.

Personally, I don’t stack loads of double days unless I have to.

Normally I’ve got enough flexibility across the week to spread my training out.

But this week’s a bit busier so i’m cramming more into less days.

So here’s how I approach it:

Running is my priority right now, so I ran first.

(If strength was the priority, I’d lift first)

Fuel wise, anything under 60-75 minutes easy doesn’t need carbs during a session…

But once I’m pushing past 90 mins or adding intensity, carbs are brought into the sessions.

If you the carb guide to help you out with what/how much to eat based on your sessions…

Comment “FUEL” and I’ll send it over.

And finally, I plan my training each week.

Typically I won’t stack heavy lower body lifts on the same day as a 4hr long run or hill session.

But on easier days, like a recovery run, it’s a good opportunity to strength train if I have to.

24/02/2026

I’ve now realised ultra running is an eating contest in disguise 🥸

And I wish I had seen a video like this when I first started getting into runs longer than 90 mins that spoke about:

•Hydration
•Sodium intake
•Carbs per hour
•Whole foods

For context, my longs are pushing into 4 hours now with almost 1500m of elevation…

When I first started, I’d take one gel at 90 mins and wonder why I was crawling home 🤣

Now I aim to have about 80g of carbs per hour and I’ve built up a decent gut tolerance to this over the last couple of months.

I think some runners massively underfuel once they go beyond 2 hours…

The 60-90g of carbs per hour range is where performance really starts to hold up

Especially on climbs and in the final hour of longer runs.

This didn’t happen overnight though…

I built this up gradually from around 40-50g per hour.

Then when it comes to hydration and sodium intake this is ENTIRELY individual…

But as a rough starting point, most people will land somewhere between 500-1000mg sodium per hour depending on sweat rate and conditions.

(Basing this off of living in the UK & winter training 🤣)

If you’d like a bit more help with figuring this one out, comment “HYDRATE” and I’ll send you a cheat sheet to help.

My next goal is to find some whole food/bars that packs easy into my kit that helps break up the sweetness of the gels and carb drinks…

Let me know if you’ve got any favourites 🤙🏼

Address

Dubai

Website

Alerts

Be the first to know and let us send you an email when Mark Sumner Online Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Mark Sumner Online Coach:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram