Cara Hanson Knead To Run

Cara Hanson Knead To Run I qualified level 4 sports massage therapist and running coach. I am a keen runner myself, my speciality being ultras.

I specialise in runners massage and I offer personalised online- coaching packages anywhere from couch-ultra!

A massive congrats to for hitting his target of a sub 20 5k at Heslington parkrun today! After a benchmark of 20:20, we...
25/04/2026

A massive congrats to for hitting his target of a sub 20 5k at Heslington parkrun today!
After a benchmark of 20:20, we devised a week 8 plan to drop those 21 seconds. It was a case of slowing down the easy runs and adding in 5k specific speed work. Well done James you've come a long way in the last year, now time to enjoy some pressure free running 😀. Shout out to Jamie Booth for pacing James today with excellent splits 💪.

Thanks for the lovely review ! You've done the hard work, now time for a reset and rest! I've got space for a few more ...
21/04/2026

Thanks for the lovely review !
You've done the hard work, now time for a reset and rest!

I've got space for a few more runners if anyone wants coaching, nows the time for base building for those big autumn races. Just drop me a message, and we can have a chat, no obligations 😀 .


Why would Manchester marathon randomly decide to email me in Spanish? 🤔🤔, luckily I know a little Spanish 🤣🤣.
20/04/2026

Why would Manchester marathon randomly decide to email me in Spanish? 🤔🤔, luckily I know a little Spanish 🤣🤣.

A fab day out in Manchester yesterday , pacing 4h30 and supporting a few of my runners. Shout out to Neil for completing...
20/04/2026

A fab day out in Manchester yesterday , pacing 4h30 and supporting a few of my runners. Shout out to Neil for completing his first marathon and beating his target time by a couple of minutes and to Andy for taking 9 minutes off his time at Brighton last week and getting a course best. Also, to Paul for getting an amazing time despite struggling.

This was my first time pacing a marathon, and the last week was I was questioning my choice to do it even though I only got on the pacing team 2 weeks before. I knew the pace would be easy, but running continuously for 4.5 hours is a long time . Deep down, though, I knew my endurance is strong at the moment down to the ultra running and training.

We had a fab time pacing and had a big group with us. The miles flew by. Using the mile markers to check the timings was a great distraction, who doesn't like doing maths during a marathon 🤣. Jemma and I work really well together, keeping each other in check with pace and timings. It was great to support other runners who all had their own reasons for doing it.
The crowds were amazing, and Jemmas playlist was as cheesy as it comes so the poor runners had to endure my singing 😆. We had to encourage everyone to use the water stations, so I worked my nutrition around those, and it worked well .
At mile 22, I had a chance to check the tracker, and seeing the guys had finished gave me another boost.
The hardest bit was getting smacked in the face by the pacing flag every time there was a tail wind gust, as well as the chaffing and brusied shoulder from the bag but hey marathons are supposed to give you war wounds 🤣.

We had a target to come in no more than a minute under 4:30 and do even splits. Both were achieved, and we came in at 4:29:15

Now for a bit of recovery before Dukeries 40 in 3 weeks, I'm looking forward to jeffing this!

Well done to everyone who did the marathon. You're all amazing 🤩.

Marathon over? What now? What next? It's good to plan your next goal, but it is not good to jump straight into the next ...
15/04/2026

Marathon over? What now? What next?
It's good to plan your next goal, but it is not good to jump straight into the next training block!

Everyone needs a 'reset and rebuild' periold.
Running marathons obviously tire muscles and tendons, but it also fatigues your nervous system.
The nervous system controls every movement you make. After pushing hard for hours, your brain and body need time to reset, as the constant signals sent to your muscles, combined with stress hormones, can leave you feeling flat, uncoordinated, or lacking power even when your legs feel fine. That’s why proper recovery isn’t just about resting muscles—it’s about giving your whole system time to recharge so you can come back stronger, sharper, and ready to perform again.
The reset (recovery) should be at least a few weeks or longer, but it will look different for everyone and will be dependent on how hard you raced. This will look like a good few weeks of easy running, reduced volume, taking the presume off and forgetting about pace. You can include walks, sports massage, cross-training, yoga, and whatever you do to recover.

Then, you can think about rebuilding the base by gradually increasing the volume back up but keeping things aerobic.

A lot of people are guilty of not doing this, and I have been in the past, but it really will make you stronger when you rebuild!
Look after your body, and it will look after you 😀.

Need help with this, just drop me a message. 😀.





Thanks for the lovely review, . One of the many perks of being a coach is a happy runner 😀😀.
13/04/2026

Thanks for the lovely review, .
One of the many perks of being a coach is a happy runner 😀😀.



A massive well done to my runners and massage clients who raced over the weekend! You've all done amazing! Yesterday Meg...
12/04/2026

A massive well done to my runners and massage clients who raced over the weekend! You've all done amazing!
Yesterday Megan completed her first ultra at the She ultra in Wales and Darrel did the brutal Calamorrow skyrace in Spain, check out the sky running YouTube channel for footage of the race, it's a good watch!

Today, Sharon PBd at Milan marathon, despite stomach issues in the morning!
Andy battled the winds at Brighton Marathon along with Brian and Olly! Doing a marathon is hard enough at the best of times, but when you add strong coastal winds, it's a whole different battle. You're dealing with increased heartrate and effort levels, sapping your energy!
In London, Nick PBd at the London landmarks half, smashing his target!

Hope you're all proud of yourselves! 😀

Anyone interested in coaching drop me a message for more information!

Massive well done to Megan Ohri for completing her first ultra at the She ultra in Wales in what sounds like challenging...
11/04/2026

Massive well done to Megan Ohri for completing her first ultra at the She ultra in Wales in what sounds like challenging conditions (quoted by Megan "4 hail storms, gale force winds, hills, mud, cows, sand...lots of it!" )
Megan did my coaching and massage package and smashed the training, which isn't just about the running! It's been a pleasure coaching you, be very proud of yourself 🤩.

Here's a link to the charity her and her friends ran for;

https://donate.giveasyoulive.com/fundraising/reyt-strong-she-ultra

Shout out to Lucy Mottram as well for also completing her 1st ultra and ran with Megan. I now want to do this myself 🤣.

Five years of pacing Sheffield half and 10k, and the Cleethorpes half once. Now it's time to pace 4h30 at Manchester wit...
11/04/2026

Five years of pacing Sheffield half and 10k, and the Cleethorpes half once. Now it's time to pace 4h30 at Manchester with pro pacer !
Who is with us in the orange wave?

Ps- There's still a chance to book your pre-race sports massage, the link is in the bio.


08/04/2026

Looking forward to watching this 🤩!
Good luck Darrel Porter 💪.

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Made To Move , Unit 6, Rutland Business Park, 50 Rutland Road, Neepsend
Sheffield
S38BD

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