McCarthy Fitness and Wellbeing

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McCarthy Fitness and Wellbeing

Personal Trainer based at Halo Gym in Tunbridge Wells offering 1-2-1 and group training This is to help their performance and to mitigate injuries.

Hi, my name is Ollie and I am a strength coach specialising in strength training for runners. I have worked with clients of varied backgrounds and abilities while trying to promote health and fitness as a whole. My degree in Exercise, Health and Nutrition combined with my coaching background has meant I use a unique balance of evidence based nutrition and practical training methods to help clients achieve their goals. If you want to make a positive change in your life to become fitter and healthier then send me a message and we can get started!

10/11/2025

I learnt more running up hills than I did reading books.

I learnt more doing tough intervals than I did listening to any podcasts.

The greatest form of self development has come in the depths of a tough long run.

When fatigue pulls away any preconceived ideas you have of yourself and leaves you to deal with who you truly are.

Here’s something else I know.

I’m not alone in this.

So many people tying shoelaces and hitting the pavements week in week out.

To move, to breathe, to do something positive for themselves.

To help with stress, with hurt or to simply find space and calm in a world that often feels so hectic.

Or to push themselves, see what they are capable when they put their mind to it.

Or a mixture of both.

But here’s something else I know.

That can all get ripped away in an instant.

Injury being the ever present threat that looms over that thing you get so much out of.

And yet still you do nothing to stack the odds in your favour.

The strength work is always starting next week.

The plan you keep meaning to get on top of is still being replaced by running how you feel.

The aches and pains you feel aren’t getting any better.

You tell yourself it’s normal even when you know it’s not

Let me be blunt.

That attitude will get you injured and then you will berate yourself for never getting started.

Wishing you had just sorted out the gym and running plan.

That can all change this week.

Start the strength. Build out the plan. Start nailing the recovery.

Stack the odds in your favour.

And rather than hoping you will come out of each run pain free, you will be achieving more than ever.

08/11/2025

Pre run activation block.

A favourite of mine especially before any speed work.

5 minutes to fire up all muscles you need to use when you run.

So rather than slowly warm up you can start ready to work.

Toes to heel x 10 of each
Calf jumps x 15-20
Single leg RDLx 8 per side
Gait drill x 8 per side

Repeat again but speed up the RDL/ gait drill.

Then get out and smash out your tempo session 💥

06/11/2025

From injury to PB.

This is how we took Dom from constantly struggling with injury.

To running a 5 minute PB.

All by focussing on strength training.

03/11/2025

There will always be the pull to do more.

More running, more speedwork, more strength, more miles.

But rarely do we question whether more will actually move the needle forward or the thing that breaks us.

So before you throw another run in for the sake of "volume" or "more miles" here are some things to consider.

1- are you consistent with your current plan?

If you don't have a plan or you aren't consistent then thats probably the place to start.

2- are you getting a mixture of training in currently (mainly are you doing some strength and faster paced speed or tempo work?)

If the answer is no, maybe start there.

3- are you recovering from your current training?

If you are constantly tired, getting niggles and injuries the whole time, doing more is not the answer.

4- do you have the time to do more?

This one should be pretty self explanatory.

5- are you nailing your sleep, nutrition and hydration?

No? focus on that.

6- are you getting good results?

If you have got this far and you are getting results and recovering well, is there a need to add more in for the sake of it?

It will be very few people who get through those questions and think that more will be the answer and usually and improvement will lie in improving what you are currently doing instead of adding something else in.

The reality is that 95% of people I train don't need more.

They just need to be consistent, work hard and be patient.

Results will come if you do those things.

30/10/2025

Mondays strength session.

Will run this for about 3-4 months making some tweaks along the way.

Although not strictly a “running specific” programme it builds a good base of strength. Will change things up in the new year.

Squats
Banded rows
Curls
RDLs
Persian press ups
Lunges

3 times through with minimal rest.

A solid session which takes less than 30 minutes to get through but is highly effective.

27/10/2025

It’s not just about the training.

For me coaching extends beyond the sets and reps. Beyond the long runs and intervals. Beyond the grams of protein and hours of sleep per night.

It’s about how to coach the human as a whole.

How to make sure they get the training done to align with their goals.

But still get to live the life they want.

Not just about the lifestyle that leads to a fitter and healthier version of themselves.

But also about a mindset that supports them in that journey.

It’s not a prescription.

But a collaboration.

To make sure you get the most out of life.

And get to live it on your terms.

20/10/2025

Is speculation ruining your races?

I’m currently 6 days out from Beachy head half marathon.

My goal is to run 3-4 minutes faster than last year.

Whether I will be able to do that at this point is unknown.

The problem is I have nothing to measure it against.

I feel fitter, stronger and as though I have trained better for the race.

My recent half at Tonbridge suggests I am fit but the hills are a different challenge.

But currently have a lack of data (mainly because I don’t have the elevation) to indicate I will definitely be capable of reaching my goal.

Therefore at this point, it’s just speculation as to whether I will or won’t.

I’m fully aware of this and so haven’t tied the entire success of my race on the end result.

Yet this is something I see so many people doing.

Hanging their hat on a time they have plucked out of the air and then being disappointed when they don’t run the time they want.

There should be evidence in your training as to what times you can run.

You should already have a gauge of what the pace you want to run at feels like.

Otherwise you are turning up and hoping for the best.

Take the guesswork out of your goals.

Stop speculating and start training with intention and you will stand a much better chance of crossing the finish line win a PB 🥇

15/10/2025

Save this for when you don't want to run.

But need to get the training session done.

5 minutes is all you need to shift from tired and lethargic to ready to work.

Give it a go and let me know how you get on.

Address

Halo Gym, Rock Villa Road
Tunbridge Wells
TN11HA

Website

http://www.mccarthysf.com/

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