Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
Did you know eggs are the ultimate pre- and post-run nutrition? Well, we're big fans of the humble egg, and we explain the benefits and some yummy ways to eat them in this email.
Find out why understanding elevation gain could be your secret weapon for better trail running. Plus, we share invaluable tips on training safely in the heat.
When it comes to training for a big race, your body can handle it – it's your mind you need to convince! 🧠
RUNNING DIET
The benefits of eggs for runners
If you struggle with energy crashes mid-run and slow recovery, it’s worth looking into eggs!
This little powerhouse can:
Boost your pre-run energy levels
Speed up muscle recovery
Keep you fuller longer
Give you all the essential amino acids your muscles crave.
The science is clear: eggs have a perfect protein score of 1.0 and are packed with leucine for muscle growth.
Eggs have a protein digestibility-corrected amino acid score (PDCAAS) of 1.0, indicating they are among the highest quality protein sources available.
Plus, they're way more affordable than most protein powders!
Selecting routes with consistent inclines effectively maximises elevation gain. Running during cooler parts of the day helps maintain energy levels, making challenging ascents easier to tackle.
Summer brings perfect weather for hitting the trails, but scorching temperatures pose serious heat stroke risks for runners. Smart precautions are essential for safe, enjoyable summer workouts.
Key strategies include staying hydrated, timing workouts during cooler morning or evening hours, and choosing shaded routes.
Listen to your body's warning signals and recognise heat-related illness symptoms early. Taking immediate action when symptoms appear can prevent dangerous escalation.
Use salt tablets or electrolyte supplements to replace lost sodium, potassium, and other minerals that are necessary for proper hydration.
With the right preparation, proper hydration gear, and awareness of heat safety principles, you can maintain your running routine safely all summer.
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For all our subscribers, the code will give you 15% off SS25 products
The code expires on 1st Aug 2025. SS25 products are current season items. In most cases, SS25 will be stated in the product name. For Nike products, SP25 and SU25 are included in the promotion. (Exclusions apply, including but not limited to Brooks, Coros, Garmin, Shokz and Maurten)
"I always loved running… it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
Jesse Owens, 4-time Olympic gold medalist
Bye for now
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Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
Tapering tips and good luck for your upcoming marathon! Hi Reader, The autumn marathon season has officially arrived! I’m writing this on my way to the Sydney Marathon with a group of 70 UK runners for this weekend's race. It’s the newest of the Abbott World Marathon Majors, and the excitement is incredible. The Marathon Majors have really taken off. As soon as I'm back from Sydney, I'll be in Berlin with 250 runners, and then it's on to New York with another 450. In between, we have 100...
Here's your Coach the Run email Hi Reader, Did you know that runner's high isn't just a feel-good moment; it's a powerful tool for managing ADHD and anxiety? In this email, you'll learn more about this and how running can be transformative for mental health. We also share advice about the negative split strategy, and some delicious recipes to fuel your run. Plus, Mike reveals a turning point in his running that proves you can still make progress at any age! With every mile you run, you're not...
Tips, inspiration, and a story to keep you motivated this summer from Mike Hi Reader, How’s your summer training going? I know it’s not always easy keeping up the mileage during these warmer months. The heat, the humidity, the need to adjust your pace – it can all feel like a challenge. But trust me, every drop of sweat and every early-morning start will be worth it come race day. Keep pushing, adapt as needed, and remind yourself that you’re building resilience for the big day ahead. Keep...