The Female Run Coach

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Do 30 seconds of each move, on each side for stronger, more flexible and supportive glutes and hips. Typical adductor/abductor machines, squats and lunges are all good, but hips need different ranges of motion, angles and movements to get fully engaged. You don’t have to use a light band, you can use a medium or stronger one if you want- but don’t sacrifice form or range of motion. This can help reduce hip and lower back pain too. Stronger hips = more support for your back and less pressure. Want a free 7 day guide? Comment “HIPS” below and I’ll send it to you. #gluteworkouts #minibands #gym #mobility #workout

We’re offering 100 FREE places into the sold-out Cardiff Half Marathon on Sunday 4 October 2026 through the 100 Club, thanks to the Run 4 Wales Charitable Foundation.

This initiative supports people new to the half marathon distance to take on an exciting challenge, improve wellbeing, and be part of one of Europe’s biggest road races.

✨ What’s included if selected:
Free race entry
Coopah Running coaching app trial with personalised training plans
100 Club technical t-shirt
Training event in July with expert coaching & guided run
Race day VIP experience
Access to a private support community

👥 You can nominate yourself, someone else, or a community group.
📅 Applicants must be 17+ on race day, and priority will be given to Cardiff-based participants.
⏳ Nominations close Friday 29 May
👉 Apply now and be part of something life-changing.

Read more and apply: https://www.cardiffhalfmarathon.co.uk/2026-cardiff-half-100-club-open-for-entries/

🇨🇿 Official marathon #51 pacing Prague marathon.
Today was a slower time than usual 5:15 but given the heat and fatigue of marathons leading up happy to come in at 5:14:28 🏃‍♀️
I’d ran Prague last year but slightly different course this year. Having studies here it’s always one that is special to me. Love the European marathon circuit.

🛎️ More pacing but a much slower time. Don’t think it will be easy in 28c ☀️ I studied in Prague so it’s a special place to me and I can’t wait to soak up the sites as 5:15 pacer at Prague marathon! 🏃‍♀️ 🥇

🥇 What an event! It’s taken nearly a week to get my head together to post. Three world records meant crowds were roaring. The loudest of all my London marathons. 🏃‍♀️
It’s such a huge privilege to lace London. This year I was tasked with 4:45. I was glad as heat and crowds meant it wasn’t an easy job !
I came@in at 4:41:40 suppernhappy and my team were awesome. NIcoles first London pacing and Allan bringing up the rear with his consistency and motivation. Next up Prague!!

Here we go again! I run several marathons a year but everyone wishes me luck for this one like it’s more marathon than any other. Goes to show how iconic London marathon is. Huge privilege third time lacing and 7th London marathon.
Highlight of today? Meeting those that were run I f their first ever marathon. The same as me in 2017. Full of nerves and excitement. So excited to be part of their journey. 🫶🏼