Tom Hollis Health

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Tom Hollis

Registered Sports and Critical Care Dietitian

UK Athletics Running Coach

MSc PGDip SENr CiRF

Are you:

In need of evidence-based nutrition?
Looking to improve your endurance running performance?
Moving towards a plant-based diet?
Looking to combine nutrition plans with running coaching?
Suffering with exercise-induced gastrointestinal symptoms?

If the answer to any of the above is yes, please contact me and let me help you!

I am a Registered Dietitian and UK Athletics running coach, providing private consultations and business consultancy in:

Endurance sport nutrition
Plant-based nutrition
Personalised running coaching
Please see my services, consultancy and media, and client testimonials pages

Qualifications / academic:

UK Athletics Coach in Running Fitness (CiRF), 2022
Sports and Exercise Nutrition Register (SENr), 2021
PG Certificate (Distinction): Applied Sports Nutrition, St Mary’s University, 2020
PG Diploma (Merit): Human Nutrition & Dietetics, London Metropolitan University, 2013
MSc: Public Heath Nutrition, London School of Hygiene & Tropical Medicine, 2008
BSc (1st class, Hons): Biology, University of Nottingham, 2006

Clinical dietetics:

HCPC Registered, Senior Specialist Critical Care Dietitian at St Thomas’ Hospital, London
British Dietetic Association member
‘FODMAP’ trained as a Specialist Gastroenterology and Lower GI Dietitian
9 years’ NHS experience, including 7 years in London teaching hospitals

Running:

Marathon (x6) PB 2:39:57
Half marathon (x11) PB 1:14:01
10km PB 33:53
5km PB 16:29
Lonely Goat and Team Birdman member

plantrunner_rd

As you can tell, running brings me nothing but joy

As you can tell, running brings me nothing but joy 😂.

This was my finishing straight, max HR, give-me-that-bloody-PB race photo from yesterday.

I don't know about you, but I do actually love looking back at these photos of what can only be described as pure suffering, though. I've said it before and I'll say it again, but it makes me proud to remember what I was feeling and that I overcame it...

...and also that about ten seconds later I was exhausted but elated and then genuinely buzzing all day. That's the real joy of running (for me at least).

I tracked down the equivalent photo from the same race last year (also hunting a PB at the time, swipe ➡️). Reassuring to know not much has changed 😁.

#finishline #racephoto #pb #pr #ukrunning #ukrunchat #loverunning
#paincave #thejoyofrunning #raceday

That new PB feeling! 🍻🥳 33.46 at Battersea

That new PB feeling! 🍻🥳

33.46 at Battersea 10k this morning, so seven agonising seconds shaved off the PB.

The course came up at nearly 10.2 for me, so there might even have been a bit more there in reality, but I'll take this gladly.

I worked my 38 year old 🍑 off today, but in truth I had no idea if the PB was on until I saw the finish line clock with 150m to go (having messed up my watch settings).

I broke PBs at 5k, 10k, HM and M aged 37. Fingers crossed this is the start of a new set aged 38.

Only achievable with evidence based performance nutrition, of course. If you want the same feeling, get in touch 😉.

#performancenutrition #sportsnutritionist
#sportsdietitian #dietitian #10k #pb #pr #newpb #newpr #nutritioncoach

FACT: Posting a race flatlay on IG increases your

FACT: Posting a race flatlay on IG increases your chance of a PB by up to 7%.

Probably....maybe...hopefully 🤷‍♂️

After a summer of disruption to my race calendar (covid, heatwaves, rail strikes...), I'm straining at the leash for this one.

Battersea 10k, let's go! Current PB (achieved twice) of 33.53 is the time to beat ⏱️.

#10k #pb #pr #srichinmoy
#runlondon #runchat #ukrunchat
#flatlay #raceday #runnersofinstagram #sportsnutrition #performancenutrition

Rehydrate me now! 🚰 33km sweatfest along Regen

Rehydrate me now! 🚰

33km sweatfest along Regents Canal this morning. I got out first thing but it was still roasting by the end.

My longest run of 2022, my biggest mileage week ever (again, breaking last week's record), and now just *TEN* weeks until I join the Championship start at London.

🎯 time currently around 2:36/2:37, but it had better be at least 15 C cooler than today!

Anyway, if you need me today I'll be drinking my bodyweight in OJ / water / salt (aka the magic mix) and eating a mountain of cherry and walnut pancakes.

(Note to self: blue plates do not make for pretty food photos).

#marathon #marathonrunner
#marathontraining #slr #sundaylongrun
#rehydrate #hydrate #hydration #london #londonmarathon #pancakes #runchat

Just pressed STOP RUN to end my biggest week ever

Just pressed STOP RUN to end my biggest week ever 😱.

An early morning 2h moderate out and back. Being Cornwall, it goes without saying that it was hilly +++.

That brings my week to 110km, which crept up on me and is definitely unchartered territory. London is 11 weeks today and I just need to keep this rolling.

Bonus pic of little h 🐶 looking noble on the beach (from yesterday - waaaay too hot to hang out there today).

Hope everyone's getting on ok with their marathon training in this heatwave. As ever, if you need help with your training nutrition, you know where to come.

#sundaylongrun #slr #marathon
#londonmarathon #marathontraining #training #runchat #ukrunchat #cornwall

Less running, more hiking this weekend. Variety is

Less running, more hiking this weekend. Variety is the 🌶️ of life!

After 15 years in the South East I finally got round to walking the Seven Sisters.

Slightly shorter but definitely steeper and more beautiful than expected. Quality day out 👌.

Around 18km, 630m elevation and ~4h of decent paced walking between Seaford and Eastbourne, if you're interested.

#sevensisters #sevensisterscliffs #hiking #southdowns #coastalwalk #englishcoast

Tom Hollis Health + @thresholdtrailseries_ = a mat

Tom Hollis Health + @thresholdtrailseries_ = a match made in meat-free heaven 🤝🌱

Threshold Trail Series have made ultramarathons more accessible and popular than ever, and in Race to the Stones (which takes place this weekend), they boast the UK’s closest thing to a mainstream ultra running event.

So when they asked me to advise on their transition to meat-free event catering as part of their massive sustainability drive, it was a no-brainer.

I love distance running, I love meat-free food, and I am passionate about sustainability, so this was a great opportunity to make a positive impact on a huge scale.

I visited their lovely Brighton offices earlier this year to meet and educate the Threshold team and kick off the catering changes - not just to their pit-stop snacks, but also all campsite breakfasts and dinners.
Food plays a HUGE role in ultras that goes way beyond its nutritional value and ventures into the deeply emotional! I totally get this. So I had to make sure that the new menus were not only nutritionally optimised for performance, but also delicious, exciting, comforting, and of course, meat-free.

I’m honoured to be part of this. Good luck to all those running this weekend! 💪

A slightly disappointing evening at Finsbury Park

A slightly disappointing evening at Finsbury Park 5000s last night.

16.35 the official time, which is 6s off my 5k (parkrun) PB, and about 20s off what I think I could do on a good day.

I think I have a decent excuse for last night though! I'm not exaggerating when I say I had to jog from the changing room to get to the start line in time. A flight delay at Heathrow and mad dash across London meant I turned up to the track a sweaty mess in full work attire and wheelie suitcase in tow, only ten mins before the start gun 😂.

Proud of myself for turning up and giving it 100% though. And this is not a throwaway comment - I did actually max out my heart rate. It really hurt.

Key lesson, as if anyone needed reminding of this, is that proper race prep and warm up is essential!

It was also so so nice to bump into some familiar old @londonheathside faces like @the_running_dan and @lifeasatoms, and always great to have @hollylovescake cheering me on.

They can't all be PBs. Next!

#5k #finsburypark5000s #runnersofinstagram #runlondon #ukrunchat #ukrunning

Hydrogels for a session breakfast? Last week I wa

Hydrogels for a session breakfast?

Last week I was forced into trying something new, fuelling wise, so thought I'd feed back. I'm a sports dietitian after all and should probably do more of that on here!

I had a key session planned for a hot and muggy London day, so decided to do it v.early pre-work to beat the heat.

I would never willingly do a hard session fasted, but I had to be running by 6am, so this meant little to no time to digest any real breakfast (without getting up pre 5am, which is a big fat no from me).

Long story short then, I had a coffee with 2 tbsp sugar (yes, you read that right), and a few sips of a bottle of Maurten 320 that I remembered I had in the cupboard and had mixed the night before. I then took the rest of the bottle with me on the run and sipped it throughout the session.

Having never had Maurten 320 before, either pre or during exercise (unlike several of my clients), here are a few thoughts on this from me (and this is NOT an ad, in case you were wondering!):

Pros:
✔️ Regular sipping of hydrogel carbs was very gentle on the stomach
✔️ Caffeine and hydration as well as pure fuel
✔️ Having it prepped in the fridge from the night before was perfect

Cons:
❌ Carrying a bottle at pace is annoying; think it slightly affected my form
❌ I had to regularly stop myself from drinking too much too quickly

⁉️ I've also been trialling a Supersapiens blood glucose monitor recently and it went absolutely mental with this fuelling strategy. Need to get my head round this data.

The run went brilliantly though and I felt so strong throughout. Like I say, it's not something I would willingly do (i.e. proper food wherever possible), but as a last resort where time is really limited, this is a viable fuelling strategy for key morning sessions.

One last thought (if you're still reading). 6am in Regents Park was like one long cycling peloton. It was like I'd stumbled across a hidden world of type A people.

*📸 of my more typical breakfast. Sports nutrition products make horrible photos.

#sportsdietitian #rd #nutritioncoach #nutritionist #nutrition #runningnutrition #sportsnutrition #hydrogel #breakfast #dietitian #maurten #maurten_official

Exciting news! 🏃🍌 Alongside my existing ⭐

Exciting news! 🏃🍌

Alongside my existing ⭐⭐⭐⭐⭐ nutrition services, I have now added a 'Complete Coaching' package: a blend of evidence-based sports nutrition and run coaching (offered remotely).

I've recently qualified as a UK Athletics Coach in Running Fitness (CiRF), so I now combine this with my in depth nutrition advice for training and race day, for those that want a bit of both.

Personalised advice and feedback always beats generic online programs! I've enjoyed great success being coached myself, and can't wait to help others achieve their running goals.

All details are in 'services' via link in bio or URL below:

tomhollishealth.com/services

#dietitian #rd #sportsdietitian
#sportsnutritionist #nutritioncoach #nutrition #nutritionist #runningcoach #coach #cirf #runningnutrition

Finally! Let's go ⚡ Been waiting patiently for

Finally! Let's go ⚡

Been waiting patiently for this, and it arrived this week. A simple email that means so much and instantly reminds me of how hard I fought for those 3 seconds that got me inside the London Marathon Championship qualifying time.

Also, this news was just the tonic after a fortnight of 💩 news and cancellations in my racing calendar:

❌ Battersea 5k (covid)
❌ Walthamstow 10k (heatwave)
❌ Battersea 5k (rail strikes)

15 weeks today then, until I race the best distance in my home city again 🕺

#londonmarathon #tcslondonmarathon #marathon #marathontraining #runnersofinstagram #loverunning

🥁 The results are in...😅 My question yester

🥁 The results are in...😅

My question yesterday to Instagram was: I'm supposed to be racing 10km on the track on Friday in peak heatwave...no chance of a PB, should I bother?

Pretty close call as you can see (and in scientific terms I'm sure this would be a non-significant difference), but my coach and wife were both firmly in the 'no' camp, so that swings it!

Always disappointing to miss a race, but so little to gain (besides heatstroke) from pushing myself on an exposed track in 30 degree heat. Sod that. Sorry @fastfriday10000, hope the event goes well though 👍.

#runnersofinstagram #runnersofig
#runchat #ukrunchat #heatwave #10k

Hydration hydration hydration 🌊 New blog! 🥳

Hydration hydration hydration 🌊

New blog! 🥳 First for ages! 🥳

After running Hackney Half a couple of weeks ago, I reflected that they were the hottest race conditions I'd experienced, and promised to do a blog on hydration in endurance sport.

I got a positive response to that idea, so I cracked on and wrote what I think is a comprehensive blog on the topic, just in time to help your summer training.

I discuss:

🍉 The physiology of hydration and heat management
🍉 Pre-exercise hydration
🍉 Mid-exercise hydration (how much and what)
🍉 Isotonic Vs. hypotonic Vs. hypertonic
🍉 Electrolytes
🍉 Post-exercise rehydration (plus my secret homemade recipe 😉)

So visit my blog (via link in bio or URL below), and get in touch if any Qs.

Tomhollishealth.com/blog

#sportsnutrition #sportsdietitian
#sportsnutritionist #nutritioncoach #nutritionist #nutrition #hydrate #hydration #rd #runningnutrition #runnersofinstagram #runnersofig #runchat

Marathon season starts now ⚡⚡ This week I'm t

Marathon season starts now ⚡⚡

This week I'm transitioning from the shorter, faster stuff to my marathon block.

If, like me, you are starting your autumn marathon training blocks now / soon, please DO NOT neglect the importance of nutrition to get the best adaptation from your training and chase those PBs. Get in touch ASAP to join my global client list for the upcoming block.

I must say, it feels a little odd training for a marathon I've not yet got a place for, but hopefully the London championship places open any day now...

#sportsdietitian #sportsnutritionist #rd #dietitian #sportsnutrition #nutritioncoach #nutrition #londonmarathon #marathon #marathontraining #pb #pr #marathonnutrition #marathonrunning #runnersofinstagram #runnersofig #ukrunchat #runchat #ukrunning

No sub-16...yet ⏳ The faster paced mini-block o

No sub-16...yet ⏳

The faster paced mini-block of the past two months has whizzed by.

Truth be told, it's been a mixed one. A surprise equal PB of 33:53 at Vitality 10k was a highlight, and there's been plenty of quality training, but also a bit of sensible management needed around a minor hip niggle and a couple of viruses... most recently (and finally) THAT virus 🤒.

So I've not really had a chance to attack my target of a sub-16 5k yet. Next week was going to be a big opportunity at the rapid Battersea Park course, but the overwhelming response to my IG story was to take it really easy when coming back from covid to avoid longer term issues. So, although I'm starting to feel much better, it's just not worth the risk of pushing to my limit. It'll be a very rare DNS from me 😔.

London Marathon training now begins, but there are still a couple of shorter races in the diary over the next month. Sub-16 will be mine one day!

#sub16 #5k #training #recovery #runnersofinstagram #runchat #ukrunchat #londonmarathon #marathon #marathontraining #pb #pr #covid #covidrecovery

Night of the 10k PBs 🤩 And what a night. I had

Night of the 10k PBs 🤩

And what a night. I had heard it was a special event in the running calendar, but this totally exceeded my expectations.

Spectators had travelled to North London from all over the UK, with genuine rowdy festival vibes (they call it the Glastonbury of running), and the support just got louder and louder into the evening.

8 x 10k races in the day (5 men, 3 women), getting progressively faster and finishing with the women's and then men's (pictured) World Championships trials.

Genuinely inspiring to be right up close to world class athletics like that. The speed is just astonishing.

I would need to get another minute quicker over 10k to qualify for the 'slowest' race of the day...possible target for next year 😬?

But in the meantime, I was actually pretty happy to be spectating only yesterday (second pic). It was roasting even being at trackside for those early afternoon races, and I didn't envy the runners doing 25 laps at all.

I obviously got totally overexcited and took about 700 videos. I'll whittle that down to the best 3 or 4 and share as stories now if you're interested!

#nightofthe10kpbs #10k #pb #athletics #runnersofinstagram #runnersofig #runchat #ukrunchat #ukrunning @highgate_harriers @highgateharriers_

Tales and snaps from a dramatic night at the @trac

Tales and snaps from a dramatic night at the @tracksmithrunning Amateur Mile...

On my way to the London Stadium yesterday I worked out I'd run six marathons, eleven halves, about a dozen 10ks and sixty 5ks (parkrun), but never anything shorter.

So, a guaranteed PB, zero expectations, but also minimal knowledge of how to race this historic distance. The mile. The last remaining imperial distance still applicable for IAAF world record recognition, no less.

Anyway, I'm already waffling.

On arrival, the first thing I saw on the track was an ambulance. A runner in an early heat had had a heart attack. Luckily, he was resuscitated on the track 🤞.

After a delay, the races restarted, with each heat progressively faster. I was in heat 10 of 14. In summary:

🏃‍♂️ Official time 4:56
🏃‍♂️ Zoned out on lap 3...can't afford that in a shorter race!
🏃‍♂️ Prob went out too cautiously and finished feeling like I left ten seconds out there.
🏃‍♂️ I hope there is a next time. Loved it.
🏃‍♂️ What an absolute privilege to be paced by Nick Willis, NZ's double Olympic 1500 medallist.
🏃‍♂️ Takumi Sen 8...still not bowled over...Anyone agree / disagree?

Photos are:
📸 Heat 2, 3 & 4 setting off together (making up for lost time).
📸 Shameless selfie with @willisnick. Top bloke.
📸 Always good to see @marcus_runs, event ambassador tonight.
📸 Probably the only time I've ever thought a race number looked stylish.

So yeah, basically, sign me up for next year.

#tracksmith #amateurmile #runlondon #runnersofig #runnersofinstagram
#mile #loverunning #pb #pr #runchat
#ukrunchat #runchatuk

I'm now a UK Athletics recognised Coach in Running

I'm now a UK Athletics recognised Coach in Running Fitness! 🏃‍♂️🏃‍♀️

...shame I forgot to update my card photo (again), and will now be sporting my 2020 seedy lockdown tache until 2024 🤷‍♂️.

As the UKA states, this qualification is 'the cornerstone of the off-track [endurance running] pathway', and I can't wait to put it to use, with coaching guidance and plans supplementing my normal nutrition consultations.

I haven't worked out exact packages just yet, but watch this space 👀.

In the meantime, you know where I am if you need me, for all your running nutrition needs.

#cirf #coachinrunningfitness
#runningcoach #runcoach #runcoaching #sportsdietitian #rd #sportsnutritionist #nutritioncoach #ukrunchat #uka #runnersofinstagram #coach

33:53 (equal PB) at @vitalitylondon10k!🤭 Surpr

33:53 (equal PB) at @vitalitylondon10k!🤭

Surprised myself today. After a stop-start past month since Cardiff Half, I was aiming for low 34s if poss and just a bit of a fitness checkpoint.

So to equal my PB (on a much lumpier and apparently nearly 200m longer course today) was just a bit of a 🤯 but I'll take it gladly.

I've spammed you all with some media here as follows:

1️⃣. Finish line footage with me photobombing Eilish McColgan (coming through on the left of screen all in black)

2️⃣. Pre-race (and pre all the caffeine), feeling genuinely sluggish

3️⃣. Post-race, being a bit weird and trying to find a new way to pose with a medal

4️⃣ + 5️⃣. Route and splits

Great to see so many familiar faces this morning (not least @marcus_runs and @marcodelwattsio), and thanks as always to @birdmanspurs and the whole of @teambirdmanrunning for coaching and support 👊.

#runnersofinstagram #runnersofig #loverunning #ukrunchat #runchat #vitality10000 #vitality10k #pb #pr #10k #runlondon #runningblogger #runningmotivation

What sort of unhinged animal signs up for a race t

What sort of unhinged animal signs up for a race the morning after he gets back from holiday?

Me, apparently. It's only been about 12 hours back in the UK and half of that has been spent aggressively defrosting the freezer. Probably how the elites prepare too, I imagine.

Anyway, @vitalitylondon10k, let's give this a bash! I signed up a few months ago thinking 'it's fine, it's a big event on my doorstep and I'll just enjoy a chilled training run with atmosphere'. Obviously that won't happen, I'll push it as hard as I can.

I think I'm right in saying I'm starting more or less right at the front with, or just behind Mo Farah, Eilish McColgan etc. at 10am, which is pretty cool, so tune in to BBC (red button / BBC sport / iPlayer) and I'll try to give my best smile.

#vitality10k #vitality10000 #runnersofinstagram #runnersofig #runlondon #flatlay #runchat #ukrunchat #ukrunning #sportsdietitian

Paris parkrun: première place! 🇫🇷 🍾 Som

Paris parkrun: première place! 🇫🇷 🍾

Some PROPER parkrun tourism for me today, with my first one outside the UK, in the beautiful Bois de Boulogne in Paris.

And lovely to chalk up another win - I knew there was a good chance of that with runner numbers much lower outside the UK. After a progressive first 4km I was able to ease up in the last km to save my legs for the @vitalitylondon10k on Monday.

On a pretty flat route though (possible PB course I'd say), that time should have felt easier than it did. Definitely feeling the impact of a week of holiday overindulgence (and don't regret a single morsel 🥖🍺).

I just about managed to resist the urge of a victory pose as we enjoyed yet another baguette in front of the Eiffel Tower this morning. Really proud of myself.

Other stuff to mention:

👨‍👩‍👧‍👧 Very friendly crowd

🗣️ Loved the bilingual race briefing

🍬 My pre-race 'breakfast' was a joke. We had no other carbs in the Airbnb, so I had a coffee with 5 sugars and a gel 😋...still better than doing it fasted though - even as a sports dietitian, you don't always remember to prepare, and have to make use of what you've got 🤷‍♂️.

Hope you're all having an absolute worldy this weekend.

#parkrun #parkruntourist #parkruntourism #parkrunfr #parkrunboisdeboulogne #boisdeboulogne #runfrance #paris #loverunning #sportsnutrition #nutritionist #rd #dietitian #runnersofinstagram #carbs #1stplace

Running / rowing on foreign soil 🤯 You can't b

Running / rowing on foreign soil 🤯

You can't beat a long hot run on an overseas holiday, and after three long years stuck on our little island, I finally got to do it again today (and what a perfect place for a session Bois de Boulogne is - didn't expect quite so many...err...propositions on a Sunday morning though 👀).

But just when I thought I could put my feet up and eat 🥖 for the day, we decided to rent a rowing boat. Then my competitive nature kicked in and I tried to see if I could do a lap of the lake inside 30 minutes to save €4. Technically I missed it by a minute but the kind lady apparently took pity and rounded down 😂.

Was too stressed to enjoy even a second of the 🚣‍♂️, obviously.

#paris #runnersofinstagram
#runnersofig #runparis
#runningtourism #boisdeboulogne #rowing #runchat #runfrance

⚡Project Sub-16⚡... ...is what I'm optimistic

⚡Project Sub-16⚡...

...is what I'm optimistically calling it!

I had a couple of months to fill before the @londonmarathon training block starts in June, and I got convinced by Coach @birdmanspurs (pictured...he doesn't smile much 😂), to squeeze in a short, sharp 5k block and see how close I can get to sub-16.

Truth be told, it's been stop-start so far. A minor hip strain and a bug (still not THE bug, somehow) have meant I've had to be careful with workload, so not much progress yet. This pic was from Highgate Open 5k this week, where I wasn't feeling terrific but ran it as a no stress session, and clocked up 16:36.

PB remains 16:29 for now, but I think I could take 10-15 seconds off that now on a good day. Got a few shorter races of 1 mile to 10k coming up (one advantage of this faster block is the races aren't quite as disruptive so you can do more), so watch this space 👀.

#5k #10k #training #runnersofig #runnersofinstagram #runchat #ukrunchat #loverunning #londonmarathon #runningcoach #pb #pr #sub16 #runningmotivation

What a busy few weeks for Tom Hollis Health! It's

What a busy few weeks for Tom Hollis Health!

It's been lovely to see such positive reviews rolling in from happy clients over the past few days. As a small sports nutrition business, every ⭐⭐⭐⭐⭐ review makes me proud, and more importantly, brings me great satisfaction in knowing that I have helped more inspiring runners reach their goals through smart nutrition.

A big thanks to every client over the past two years. I'm not ashamed to say that I learn and evolve from each of you, too.

Whether it's race week strategy or learning how to get the best adaptation from your training, come my way to elevate your nutrition and reach your goals 📈.

#sportsdietitian #sportsnutritionist #runningnutrition #performancenutrition #rd #dietitian #nutritionist #nutritioncoach #nutrition #sportsnutrition #marathonnutrition #plantbaseddietitian #poweredbyplants #runnersofinstagram #ukrunners #runchatuk

Family parkrun 🤯, a win 🥇, and a 16:40 cours

Family parkrun 🤯, a win 🥇, and a 16:40 course PB! ✔️✔️✔️

After several years of me gently asking the question, this morning we finally assembled 3/4 of the Hollis lads for Frome parkrun (@shollis11 will be relieved of dad duties next time).

For me, it was a lesson that sometimes a relaxed approach can be effective. I'm carefully managing a minor hip niggle atm, so only decided I was doing it at 8.15, and instead of my usual dietitian prep routine it was just a sugary coffee, ripe banana (obvs) and basically zero expectation. Also my GPS didn't connect in time, so I ran to feel rather than pace and just used the lad in front of me as a pacer for 3 of the 4 laps. I then nipped in front to sneak the win, and at 16:40, took 18 seconds off my PB on that (winding, undulating) course.

BUT (and I feel like a goalscorer claiming that the 3 points for the team were all that mattered), it brings me so much more joy that I can do this sort of thing alongside my family. Dad, for example, has only gotten into this in the past month or so, and already improved by 3 minutes. Epic 👏.

Good old parkrun!

#parkrun #parkrunuk #loveparkrun #5k #runnersofinstagram #runnersofig #frome #familyrun #pb #pr #runchat #ukrunchat #ukrunning #sportsnutrition #runningnutrition

🔥 Marathon carb loading tips 🍌 This weekend

🔥 Marathon carb loading tips 🍌

This weekend sees marathon season really kick into gear. We've got @manchestermarathon and @parismarathon on Sunday, then @brightonmarathonweekend next week.

There really is some gibberish out there on social media when it comes to race week nutrition, so here are a few general pointers that would be appropriate for most runners.

👉 As always, for full detail and personalised, evidence-based nutritional advice for your race day or training, please get in touch.

1. For optimal performance, the carb load is a *significant* increase compared to baseline diet. 10g/kg is a good target, although this might not be realistic or sensible depending on your normal training diet.

2. 2-3 days is an appropriate carb loading period, so you should have already started if you're racing on Sunday, and today (Friday) is arguably the most important day to get right.

3. A gentle reduction in fat and fibre intake during this period is sensible to minimise GI risk - this applies particularly to the final 24h pre-race. Consider this in all meals from this evening onwards.

4. Remember that carbs can come from drinks too. In fact, 3 high carb meals, 2-3 carby snacks AND drinks is generally a good strategy.

5. If you are eating out before your race, try to plan your meal options in advance and use online menu nutrition info where possible.

**********
You know where I am if you want to know more!

#sportsdietitian #rd #registereddietitian
#dietitian #runningnutrition #sportsnutritionist #sportsnutrition #performancenutrition #carbs #carbloading #marathon #marathontraining #parismarathon #manchestermarathon #brightonmarathon #ukrunchat #runchat

''No point being here to support if I'm not going

''No point being here to support if I'm not going to scream like a banshee ☺️''

Last bit of @cardiffhalf spam from me, and it's a personal fave. My one woman support team aka @hollylovescake giving it every last decibel at mile 8.

She really makes those ten seconds count 😂. In my head she's thinking marginal gains from this encouragement, but she's probably just taking out the frustrations of being married to a running obsessive for yet another training block. Either way, it works for me 😘.

#cardiff #cardiffhalf #runnersofinstagram #runnersofig #loverunning #runchat #ukrunchat #ukrunning #running #runningblogger

Cardiff Half PB! 1h14 (or maybe 1h13? 🤞) Still

Cardiff Half PB! 1h14 (or maybe 1h13? 🤞)

Still awaiting my official time - the watch said 1:13:58, the unofficial time 1:14:01.

Regardless, it's a big chunk off my PB and I know I paced it well and left absolutely nothing out there. Really, really chuffed to dig deep and grind that out in surprisingly hot and windy conditions.

A real pleasure to meet and run alongside @fodrunner and @lee.kibble too.

Welsh cider on the the beach afterwards was the 🍒 on the 🍰. One of the good days. Thanks everyone for your support 🙏.

#pb #pr #halfmarathon
#cardiffhalf #halfmarathon #runnersofinstagram #runnersofig #loverunning #barryisland #ukrunchat #runchat

My shameless, scenic Cardiff Half not-flat-lay 😍

We don't get back gardens let alone peaceful and sunny riversides in London, so I think I'll be using it as a photo backdrop thank you very much.

This is my spring target race - ready to give it the kitchen sink 🎯

PB is 75:36 and if I'm being honest, I want a minute off that 🤞

#cardiff #cardiffhalf #halfmarathon #pb #pr #flatlay #runnersofinstagram #loverunning #runnersofig #runchat #ukrunchat

Next stop Cardiff Half! 🐲 It's been another to

Next stop Cardiff Half! 🐲

It's been another top quality block with @teambirdmanrunning, and I'm in the mood for a new PB tomorrow at @cardiffhalf.

My first ever race in my motherland, and on Mother's Day as well. Fun fact: my real name is Tomos, and I'll be reclaiming my Welshness tomorrow 😎

Bring it on!

#cardiff #cardiffhalf #halfmarathon #pb #pr #runnersofinstagram #runchat #ukrunchat #ukrunning #wales #runnersofig #runningnutrition

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