Up and Over Coaching

As your fav coach, I’m here to remind you to keep it simple and don’t get lost in what social media’s version of running is 🫶 🤗

As a human, and NOT an AI-app, I can…

👂Listen and guide you when you start to lose the fun in running. Let’s make it fun again. It’s your hobby, afterall.

💡Help you to understand and identify why today’s run didn’t feel as good as yesterdays, and reassure you that that’s completely normal.

🎉 Celebrate your wins with you, however big or small.

👟 Help you make the kit you already have at home, work.

🫵🏼 Adapt your session to something less exhausting, but still contributes towards your goals. You’ve been sleeping poorly and you’ve just moved house, of course you’re tired and of course you shouldn’t over push yourself right now!

🏃‍♀️ Explain using science-backed evidence why you, as an individual, don’t need to run an ultra in training for your ultra to succeed.

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📩 my DMs are open, always! 😃✨🌈🏃‍♀️💬

💭 “I felt like I was running more consistently up the hills. Usually the shallow hills feel like a massive chore whereas today they just didn’t and I didn’t have to walk as much. It just felt nice”

I was absolutely OVER THE MOON to receive the above as a voice memo from my athlete, Katie 🤩🤩🤩 what a ⭐️

Katie and I have been working together for a few months now towards her 5 Valleys race in September. Her goals were to get more structure and guidance, and to fuel more during runs.

Despite moving house and having some big, busy weeks, she’s been putting in the work 💪👑

THINGS WE’VE FOCUSED ON:

✅ training quality not quantity. Less runs per week but more intentional and focused.

✅ working around lifestyle, tiredness, stress etc. Dog walks CAN BE training. Instead of trying to fit in an extra run during a busy week of ‘life things’, Katie added some extra hills into her dog walks and practiced hill-hiking intentionally. This will pay off on ultra day!

✅ strength training as a priority!

Katie is PROOF that training for an ultra isn’t always about squeezing in miles and miles and miles and saying no to life events!

I’m excited head to the Altra 13 Valleys Ultra in a few weeks to cheer on a bunch of my athletes and celebrate the work they’ve put in 🤩🎉🥳

There are still some places on my Downhill Running Clinic!!!!

📆 Sat 5th Sept 9am- 11am
📍meet at Forge Dam Cafe, Sheffield

We will:
📉 do a downhill specific warm-up and learn some fun drills to get strong, resilient ankles
💅 improve your downhill running confidence
🏃‍♀️ practice technique running downhill (a mix of terrain from smooth grassy descents to technical descents with tree roots, loose rock, and gravel)
😎 drills, skills & control
❔live, individual feedback

£55pp

🔗 to book, contact me directly or head to link in bio

* please read the disclaimer & booking t&cs upon booking

LET’S RUN DOWNHILL TOGETHER 🤗😎🤩🌶️ who’s in????

Today I completed my first 5k since injury 5 months ago (via a combo of 5 min run, 2 min walk, and repeat!) 🎉🎉🎉

Thanks to my Peak Fell and Trail Crew pals for the love and for plodding alongside me 🫶💚💛

I’ve been following something closely similar to a couch-to-5k plan. Not because I’m unfit or back to square one. Infact, the total opposite. It’s sooooo important to get my joints and bones and muscles used to the impact of running again, so spending a few months returning to running safely will be sooooo worth it in the long run when I’m do some cool adventures and stay resilient 🤩

If you’ve just started running again, or have been injured, or want some advice or just some kind words, my DMs are open 🤗 I’ve been there and I’ve coached others who have been there too!

Downhill Running Clinic 🤸🏼‍♀️⛰️😵‍💫🤪📉🌶️👑

After the success of the last one and due to popular demand, you can now join me for another fun and funky time on the hills, learning how to run downhill with confidence and in-style 💅💃

We will:
📉 do a downhill specific warm-up and learn some fun drills to get strong, resilient ankles
💅 improve your downhill running confidence
🏃‍♀️ practice technique running downhill
😎 drills, skills & control
❔live, individual feedback
☕️ though the session is approx 2h, give a little time to ask any questions you might have (over a coffee, perhaps?)

Info:
🤗 small group for the best experience - max 8 people
📆 saturday 5th September 9-11am
📍Sheffield-based
💳 £55 pp

🔗 to book, contact me directly or head to link in bio

* please read the disclaimer & booking t&cs upon booking

LET’S RUN DOWNHILL TOGETHER 🤗😎🤩🌶️ who’s in????

Stoked to be back on the trails post-injury!!! ⛰️☀️

Today was my third and final week-one session of 1 min run/1 min walk (x 10) before progressing up to 2 minutes of continuous running. I won’t be running continuously for 15 minutes until at least 6-weeks from now (if all goes well!)

My fitness may be way ahead of my ankle (cycling has really helped me to maintain, and even improve, my cardiovascular fitness over the last 18 weeks) BUT that’s still 18-weeks of not loading my bones, body and ankle in the same way that running does. This return-to-running POA, plus lots of good food and sleep (I’m working on that) will help me to come back strong, reduce my chances of developing bone stress injuries, and lower my risk of reinjury (lorddddd, pls)

So, here’s to sensibly re-building so that my ability to tolerate load and impact is equal to my fitness 🤝

Hopefully there’s a lesson in here somewhere, whether you’re new to running, returning from injury, or moving from another sport 🤗

If you take anything away from this it’s: don’t be a silly billy!

Love,
Coach Loz # # #

TRAINING PLANS 💨

I now have two new training plans available:

⛰️ New to Fell Racing (8-Weeks)

👉🏼 This is for you if you can already complete 5k and do so regularly; are already running at least twice per week; are new to fell/trail racing or would like to improve; are planning an event/run of 5 to 10 miles in distance with significant elevation 📈

⛰️ First 50km Trail Ultra (18-Weeks)

👉🏼 This is for you if you are entering your first trail ultra; you want to complete the 50k distance or want to improve your 50k with some structured training; are currently already running 20 to 30km approx per week

These plans are perfect for you if full coaching isn’t feasible but you still want a structured plan and some guidance to follow 🤗

More plans are being added to my store but if the above interests you, DM me for more info & a link 🫶

coaching, run coaching, fell running, trail running, running coach, training plans, ultra running