https://www.rockstarrunners.com/

Endurance Therapy and Performance, Met Con Leeds, Topcliffe Lane, Morley, Leeds (2026)

19/04/2026

Absolutely stunning couples of days in the Welsh mountains with these amazing people!

UTS recce done. ✅

Feeling great about the race, and only a few weeks left before the big day!

Thanks as always to coach Kelvin for the help and support. 🤘

Here’s to staying strong in the last few weeks.

13/04/2026

You’re not losing fitness in the taper…

You’re likely just starting to doubt yourself.

You might feel a bit flat…

Start question whether you’ve done enough…

You might be wondering if you should be doing more…

You shouldn’t.

A few things to keep in mind this across your taper:

🌕 Keep your routine as normal as possible (don’t suddenly change everything).

🌕 Nothing you do now will boost fitness - but you can carry fatigue into race day.

🌕 If you feel slightly off, that’s usually a sign your body is absorbing the work. Don’t panic.

🌕 Protect your sleep like it actually matters (because it does!).

The goal of the taper is simple:
turn up feeling fresh, not fried.

Tag a runner who needs this right now!

11/04/2026

A HUGE good luck to Andrew Richardson on his epic 108 mile challenge today raising money for MNDA.

Not only is he covering the distance, he’s also scaling the Yorkshire 3 Peaks around 40 miles in! 😅

I’ll be supporting him with Sports Therapy across the event.

If you’re able to donate anything at all to help his cause, that would be great appreciated. I’ll pop the link in the comments. 🤘

06/04/2026

Absolute sweat fest this morning with 4 x 10min hill repeats. 🥵

Feeling good coming out of my highest weekly volume ever!

Some decent climbing work this week before a 2-day recce in the Welsh mountains next week.

5 weeks until the big day! 🤩

04/04/2026

Most running injuries aren’t just bad luck.

They’re usually pretty predictable… if you zoom out a bit.

It’s rarely your form or your shoes.

It’s more often:
👉 Too much, too soon
👉 Random training spikes
👉 And skipping the rebuild after injury

This isn’t just opinion either, it’s what the research has been pointing towards for a while now.

Sort those, and things tend to improve.

Ignore them… and you stay stuck in the same cycle.

If you want to understand what’s driving your injuries, I work with you individually to break this stuff down and build a bespoke plan of action.

Drop me a DM if you’d like to chat about how I can help you. 🤘

01/04/2026

🚨 Big update 🚨

After a lot of reflection… I’ve decided to rebrand.

Rockstar Runners is now Pop Star Runners.

I’ve realised most of you don’t actually want to be rockstars…

You just want to feel good, look decent on Strava, and have a main character moment halfway through an easy run.

And honestly… I respect it.

So from today:
• Easy runs = vibe sessions
• Long runs must include at least one dramatic chorus
• Strength training still exists… unfortunately
• And yes, you’re allowed a hair flick if the playlist hits right

Don’t worry - the coaching is still solid.

You’ll just be ignoring my advice with better energy and slightly more rhythm.

20/03/2026

If you’re in the middle of a spring marathon block, it’s very normal to feel a few niggles creeping in.

More mileage, longer runs, and accumulated fatigue mean your body is being exposed to more repeated mechanical load.

What you’re feeling isn’t random. It’s just a response to that load.

Most of the time, these niggles aren’t injuries - they’re just a reflection of how well your current capacity is matching what you’re asking your body to do.

That’s one reason why two runners can follow a similar plan, but only one starts to feel things building up.

The goal isn’t to panic or to ignore it.

It’s to understand what’s being asked of your body, and make small adjustments where needed:

🌕 Managing intensity

🌕 Keeping some strength work in

🌕 Paying attention to recovery

You don’t need to get through marathon training feeling perfect.

You just need to keep things moving in the right direction.

If something has been lingering and you’re not sure whether to adjust or push on, drop me a message and I’ll help you make a call on it. 🤘

17/03/2026

Sometimes the best training… is what you don’t do.

Today I was meant to hit a solid session.

But I’m not 100%.
So I adapted it.

Not because I’m being soft…
But because I’m thinking long-term.

👉 Progress isn’t built on one “perfect” session
👉 It’s built on stacking good decisions over time

Forcing sessions when your body isn’t ready?

That’s how you:
❌ Dig a hole
❌ Pick up niggles
❌ Stall your progress

The best runners aren’t the ones who train the hardest…

They’re the ones who train the smartest.

And sometimes that means:

Doing less today… so you can do more tomorrow.

—

If you’re someone who struggles to ease off when needed…

This is your reminder 👇

Adaptation > Perfection

16/03/2026

Don’t be afraid of feeling tired when training for a marathon.

It’s part of the process.

Marathon training isn’t meant to feel easy all the time.

If you’re building the endurance needed to run 26.2 miles, there will be days when your legs feel heavy, your pace feels slower, and motivation isn’t there.

That’s not failure.
That’s adaptation happening.

The key is learning the difference between:

🔸 Productive fatigue – normal tiredness from consistent training
🔸 Excessive fatigue – when recovery, sleep, or nutrition need attention

Marathon training is about stacking consistent weeks, not chasing perfect runs.

Some sessions will feel great.
Some will feel like hard work.

Both are part of the process.

Trust your training.

Keep showing up.

You’ll thank yourself come marathon day!

03/03/2026

“It depends on the person.”

Honestly… that’s my answer to most coaching questions.

How many reps should I do?
How many miles should I run?
Should I lift heavy or light?
Should I do intervals or threshold?
Is Zone 2 best?
Is carb loading necessary?

It depends.

And I know that’s not sexy.

But here’s the truth:

Generic plans work for generic outcomes.

If your goal is:

“Just finish”
“Just move a bit more”
“Just get fitter”

Then yes - Copy and paste something from the internet and crack on.

But if your goal is:

Break 3:15

Finally get rid of that recurring Achilles issue

Run strong at mile 22 instead of surviving it

Balance training around a stressful job and 3 kids

Come back stronger at 45 than you were at 35

Then it can’t be generic.

Because performance isn’t just sets and reps.

It’s a mixture of:

Your injury history
Your training age
Your stress levels
Your sleep
Your biomechanics
Your mindset
Your available time
Your recovery capacity

Two runners can have the same goal time… and need completely different plans.

One needs more strength.
One needs less volume.
One needs fuelling work.
One needs to stop hammering every session.
One needs to actually train harder.

“It depends” isn’t me dodging the question.

It’s me respecting the complexity of the human in front of me.

If you want average results, use average advice.

If you want specific results, you need specific advice and programming.

It’s not complicated.

It’s personal.

02/03/2026

“Ease into Monday…”

So I did.

With 8 x 5 mins uphill at LT2. 😅 Cheers

On a treadmill.
In a non-ventilated room.

Basically turning my clinic room into Snowdonia’s angry cousin.

All part of my build to UTS 50.

Why?
• LT2 work → raises the aerobic ceiling
• Treadmill incline → relentless climbing strength
• Hot room → sneaky heat adaptation

It’s not sexy.
It’s not heroic.
It’s just controlled discomfort, repeated.

UTS won’t care how fresh I feel on a Monday.

It’ll care how durable I’ve made myself, and I’m here for it. 🤘

25/02/2026

Shocked when race day doesn’t go to plan?

“Legs felt heavy.”
“Fitness just wasn’t there.”
“Didn’t feel prepared.”

In reality… your training slot was living in the same place as:

👉 “I’ll run if work isn’t busy”
👉 “I’ll go after dinner if I’m not tired”
👉 “I’ll fit it in somewhere this week”

That’s not a training plan.
That’s a hope strategy.

If it matters, it goes in the diary.
Not the “maybe” diary.
The actual one.

The runners who improve the most aren’t more motivated.

They’re just the ones who decide:

“This is when I run.”

Non-negotiable. Like work. Like school pickup. Like your Sunday roast.

Funny how consistency suddenly appears…

…and race results start behaving themselves too.

Schedule it → do it → get the results.

Simple.

Not always easy.

But simple.

Endurance Therapy and Performance

19/04/2026

13/04/2026

11/04/2026

06/04/2026

04/04/2026

01/04/2026

20/03/2026

17/03/2026

16/03/2026

03/03/2026

02/03/2026

25/02/2026

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