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.

02/04/2026

It’s either my old age making my knees to hurt a bit more these days…

Or all the mileage I’m doing 👀

Either way, my knees have never felt better after incorporating these 3 movements into my training recently.

As always, what I show you here aren’t the be all end all…

These work well for me, and I’d encourage you to try these out and figure out what works for you.

If you want a bit more help and want a free copy of my Runners Strength Cheat Sheet

So you can see some of the key movements I use to keep my ankles, knees and hips strong for all these miles I’m covering…

Comment “RUN” and I’ll send it over 🤙🏼

31/03/2026

Running CAN be confusing to get into…

Sure, it’s something all humans are built for yet social media loves to gate keep it for some reason 🤷🏼‍♂️

So if you’re BRAND new to all this, here’s what I would do:

1. Start with a walk : run protocol

I think a condensed version of couch to 5K or something similar is perfect.

A great way to improve your body’s ability to absorb the impact that comes with running.

2. Include more single leg work in your training

Most of us do squats, deadlifts and leg presses…

But finding single leg variations of these can help your performance and reduce risk of injury MASSIVELY.

3. You don’t have to max out every run

Now this isn’t to say don’t train hard…

I’m a firm believer of pushing yourself in your training regularly.

But there’s balancing act in being able to recover from those harder sessions whilst still keeping the mileage…

So if you’re gonna do an easy run - KEEP IT EASY.

You’ll become a better runner so much quicker when you stay on top of your recovery.

I’ve got my 110 km ultra coming up…And looking back since a June 2025 when I started taking running more seriously…I’ve ...
27/03/2026

I’ve got my 110 km ultra coming up…

And looking back since a June 2025 when I started taking running more seriously…

I’ve only had two minor injuries, both from mistakes that were totally avoidable 🫠

The first was over-striding on downhills.

I ran them like flats, my feet landed way out front, and I was braking hard so my quads and knees hated me.

Another mistake was that I stacked my key runs too close together.

The one time I did a long run and then a threshold run the next was enough to fry my ankle.

The last one, more recent, was neglecting stabilisers.

I thought single leg work and calf raises were enough…

But I ignored adductors and hip rotators which are key for keeping hips and knees stable.

If you want a free copy of the Runners Strength Cheat Sheet so you know exactly what muscles to train and how to train them.

Comment “RUN” and I’ll send it over 🤙🏼

I always wear shorts when I run...It doesn’t matter if it’s raining, gale force winds or snowing...My legs don’t seem to...
25/03/2026

I always wear shorts when I run...

It doesn’t matter if it’s raining, gale force winds or snowing...

My legs don’t seem to mind either.

But for the FIRST time this year I’ve gone outside in a pair of shorts and felt HOT.

There was this bright ball of light in the sky and it was making my legs feel all warm.

Which could be a good or bad thing for you...

Bad if you keep eating whatever you want and train with the intensity of a sloth.

Because you’ll end up hating how you look in every outfit when we’re in the middle of summer and it’s too late to do much about it...

Except cry.

Or it could be a good thing...

Because you’ll realise you don’t need months and months of dieting to look and feel a lot better in your clothes.

All it needs is 6-8 weeks of being intentional...

Tracking what you eat at the weekends, saying no to the extra snacks and sticking to a training plan.

Like Joanne who lost 9.5lbs in 6 weeks and doesn’t have to stress about how she looks in clothes anymore.

It’s nothing groundbreaking, I can’t make it sound much more exciting.

But what I can do is give you an opportunity to start doing something about it now...

So by the time summer rolls around you can wear what you want without crying over how fat you feel.

You might even choose the tighter outfit or one that doesn’t cover you up so much because you feel that good.

6-8 weeks is all it has to take if you do it properly.

The warmer weather’s coming either way.

You can either ignore it…

Or do something about it now.

And I’ve got 1:1 coaching spaces open to give you the structure and accountability you’re missing.

So let’s have a quick chat to see how my coaching can help.

Drop me a message with the word “COACH” so you don’t have to hide behind baggy clothes this summer.

24/03/2026

As the winter training block comes to an end and we head into spring…

I can look back and be proud of the 800km+ of running I’ve clocked up in those dark, dreary months.

Now that doesn’t mean I found it all easy…

There were many mornings the 4:30 alarm went off and I wanted to stay in bed.

Plenty of evenings where the sofa and TV looked far more appealing.

I could’ve told myself that I’d do it ‘tomorrow’ instead.

But you know those feelings of no motivation, tiredness and stress?

We ALL get them.

But if you want to change your health, your fitness or honestly, your life…

You can’t let those feelings decide what you do.

Go anyway.

24/03/2026

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.

22/03/2026

It’s time for a new pair of running trainers.

The Challenger 8s have served me very well…

Over 800KM in across some questionable terrain that they weren’t really designed for 🤣

But they’re showing some slight signs of wear and tear…

So with the Ultra just over a month away - I thought it best to grab a different shoe and break them in over the next couple of runs.

The last 3 weeks have definitely been well spent…Close Protection Operative in the bag ✅Now I haven’t been in this world...
21/03/2026

The last 3 weeks have definitely been well spent…

Close Protection Operative in the bag ✅

Now I haven’t been in this world since I was in the Royal Marines, and it was refreshing to be back around that calibre of bloke.

Training with former SAS, French commandos, lads from our emergency services…

And dare I say it, paras 🤢

Definitely made me raise my game.

I’m looking forward to seeing what doors this opens up.

And for the sake of this post…

My coaching business isn’t going anywhere.

If anything, the last 3 weeks have had me more focused and locked in than ever.

Wrapping up Start Strong with some incredible results, and continuing to grow the 1:1 coaching team in my most successful month this year.

All while training for an ultra marathon that’s now just over a month away.

Sure it mean that I was averaging 5-6 hours sleep a night, most
of my runs were done in the pitch black…

But you best believe I didn’t miss a single session whilst all this was going on.

It’s funny what you can do with your time when wasting it just isn’t an option.

Here’s to burning the candle at both ends now and again 🤙🏼

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.

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