How to Actually Run a Faster 5K or parkrun

In this weeks episode we discuss the fundaments of recovery for runners.  What should you be doing to help you recover and should you spend lots of money on tools to help you recover faster?  We discuss the importance of stretching and the difference between dynamic and static.  The difference between mobility and flexibility.  Massage guns, foam rollers and ice baths - are they worh the investment? And the ideal recovery routine we recommend to our own runners!   Purchase our Marathon Training Strength Guide Here.  Join The Running Hub Community - Our Membership Option   Stay up to date with more information about The Marathon Academy.  If you'd like to be coached - Coaching Application - Join The Running Hub   Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Shop our website & new limited edition range - www.therunninghub.co.uk/shop

One of the questions we get asked the most: 'how much strength training should I do?' In this episode we deep dive how you can periodise your strength training around your races and how you can be doing less strength training in a race specific block.  We share tips and hacks to get training in if you're short on time, what exercises to include and how often!    Purchase our Marathon Training Strength Guide Here.  Join The Running Hub Community - Our Membership Option   Stay up to date with more information about The Marathon Academy.  If you'd like to be coached - Coaching Application - Join The Running Hub   Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Shop our website & new limited edition range - www.therunninghub.co.uk/shop

When summer throws you off your plan, what do you do? In this episode, we’re talking about the real life challenges that come with training during the summer months. Whether it’s the heat, the kids being off school, BBQs every weekend, a hectic work schedule, or just a general lack of motivation… it can feel like your goals are slipping away. But it’s not about giving up, it’s about adapting.  We’re sharing practical tips, mindset shifts, and strategies we use with our own clients so you can keep training consistently, even when life throws a few curveballs your way. Let’s turn those lemons into progress. Because the most successful runners aren't the ones with perfect conditions, they're the ones who've made the situation work for them.    Stay up to date with more information about The Marathon Academy.    If you'd like to be coached - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Purchase our Marathon Training Strength Guide Here.  Shop our website & new limited edition range - www.therunninghub.co.uk/shop

Are you training for a half marathon this autumn? In this episode, Coach Katie shares her personal journey as she trains for the Copenhagen Half in September. Coach James will de delving deeper into the approach we'll be taking, what training looks like and how mindset and confidence are two big factors we need to work on this block.  From managing training while juggling other events like HYROX, to why she’s returning to the half marathon distance after a long break, this episode dives into the mindset, structure, and lessons behind her current training block. You’ll hear: What training looks like week-to-week How she's balancing strength and running Tips for building fitness over summer Her mindset goals vs. performance goals for race day If you’re on your own half marathon journey, this one’s for you! Follow the podcast to stay updated on Katie’s road to Copenhagen and get practical tips to support your own running goals.   Stay up to date with more information about The Marathon Academy.    If you'd like to be coached - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Purchase our Marathon Training Strength Guide Here.  Shop our website & new limited edition range - www.therunninghub.co.uk/shop  

You've got in the ballot for London Marathon 2026 or have decided to fundraise for charity - congratulations!  In this weeks episode of the podcast, we discuss what you should be doing between now and the end of the year to set yourself up for training.  There's a fine balance between leaving it until January and goign all in now and being burnt out by Christmas, but in this episode we give the advice we work with on our clients.  The balance of training, why strength training is important now, finding your rhythm and routine and the things you can be trying and testing.    If you'd like to be coached - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Purchase our Marathon Training Strength Guide Here.  Shop our website & new limited edition range - www.therunninghub.co.uk/shop

In this weeks episode we discuss how to improve your 5k, parkrun or 5000m time.  We talk through the actual speed sessions that will help you get a faster time, what other things you should be doing in your training week and why pacing and picking the right course may also be the thing that unlocks a new PB!    If you'd like to be coached - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Purchase our Marathon Training Strength Guide Here.  Shop our website & new limited edition range - www.therunninghub.co.uk/shop

In this episode, we take you behind the scenes of Coach Hayley's journey to her first 70.3, Half Ironman at Bolton only last weekend. From balancing swim, bike, and run training with coaching and life, to fuelling strategies, long brick workouts, and mental prep, she shares her journey, joys and the biggest lessons learnt along the way. Whether you’re thinking about starting your triathlon journey, currently in training, or just curious about how a coach approaches their own endurance goals, this episode is packed with tips and reflections.   If you'd like to be coached by Hayley for Triathlon - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Purchase our Marathon Training Strength Guide Here.  Shop our website & new limited edition range - www.therunninghub.co.uk/shop

In this weeks episode we have Coach James on the podcast to talk us through his experience of his first triathlon.  We discuss what it's like to do your first triathlon, top tips for things like transition and what challenges there may be with each discipline. We have slots opening for coaching soon so if you'd like to apply you can do so here - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Purchase our new Strength Guide Here.  Shop our website & new limited edition range - www.therunninghub.co.uk/shop

After travelling full time for almost 2 years and being away on holiday a few times, we wanted to record an episode about how to stay consistent whilst travelling.  You may have a holiday coming up or travelling with work, and in this episode we discuss why mindset is key, what to pack and take with you and our top tips to get the most out of your training when in a new environment and country.    We have slots opening for coaching soon so if you'd like to apply you can do so here - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Purchase our new Strength Guide Here.  Shop our website & new limited edition range - www.therunninghub.co.uk/shop

It's been a busy few weeks at Running Hub HQ. We've been wrapping up the Spring Season with our athletes and also hosting our 2nd Running Hub Retreat in Paphos, Cyprus.  But as we transition from spring to summer it's time to think about the next training block and what it looks like.  Some of our athletes already know their targets and focus for the next 3 - 9 months, but others are a bit lost and wondering what to do next?  In this episode we discuss what training could look like over the summer and how we're shaping training for our Summer and Autumn goals.    We have slots opening for coaching soon so if you'd like to apply you can do so here - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected] Purchase our new Strength Guide Here.  Shop our website & new limited edition range - www.therunninghub.co.uk/shop