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

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

New parkrun PB! 16:29 🔔😎 I wanted another c

New parkrun PB! 16:29 🔔😎

I wanted another crack at doing sub 16:30 in this training block, and got there by a fingernail this morning at Burgess Park.

Ticked off all the usual stuff for a 100% effort parkrun:

- 2 x crumpet, 1 x beetroot shot, 1 x caffeine gel
- shortest shorts
- considered stopping at about 3k
- seriously considered stopping at 3.5k
- clung on for dear life
- let out some sort of weird roar at the finish line

Roll on Cardiff Half next weekend 🐲

#parkrun #parkruntourist #parkrunuk #loveparkrun #loverunning #pb #pr #runnersofinstagram #runnersofig #ukrunchat #runlondon #runchat #performancenutrition #sportsdietitian

Need a race week nutrition plan? 🌮🍇🍍☕

Need a race week nutrition plan? 🌮🍇🍍☕

Race season is upon us again! If you've a big race booked this spring, put the cherry on top of your training with a proper race week nutrition plan to help you smash your performance goals 💥.

For my Race Week Booster service, link in bio or DM me 👌.

#sportsdietitian #performancenutrition #runningnutrition #dietitian #rd #registereddietitian #nutritioncoach #nutrition #nutritionist #sportsnutritionist #poweredbyplants #plantbasedrunner #training #runnersofinstagram #runnersofig #runchat

50 not out. Finally 🥳 It's taken nearly 5 year

50 not out. Finally 🥳

It's taken nearly 5 years to get to my first parkrun milestone (blame 🦠 and Saturday morning @hollylovescake baking deliveries for that), but I got there this morning.

I'm visiting the in-laws, so Dudley parkrun took the honour of being my 50th. Such a quirky course - starts and ends on an athletics track but with proper trail running vibes in between. Plus the added bonus of the Dudley twang from all the volunteers 👌.

And of course I had to mark the occasion by putting my head in the awkward photo box. Right, now to find out how I claim my t-shirt...

#parkruntourist #parkrun
#parkrunuk #parkrunmilestone #loveparkrun #loverunning #ukrunchat #ukrunning #runnersofinstagram #runchat

Eyes on the prize 👀 Target race incoming...thi

Eyes on the prize 👀

Target race incoming...this landed this morning. 3 weeks until @cardiffhalf 🐲

@run4wales
#cardiff #cardiffhalf #halfmarathon #runnersofinstagram #runchat #ukrunchat #ukrunning #training #runwales

Just as well I'm spending the next 3 days at a sta

Just as well I'm spending the next 3 days at a stag do then...

Great planning, coach @birdmanspurs 😉

This was an absolute beast of a session (swipe ➡️), and one of the most important ones in this block, so I was determined to nail it.

💥15 x (1km on, 90s float)💥

Nearly lost it mentally from pretty early on, but hung in there, and Strava says that was my PB through 20km.

A first trial of SiS beta fuel too. I think it's a keeper 👌.

3 weeks until Cardiff Half, my target race for spring, and I'm over the moon with how training is going. Just need to keep it up!

#training #intervals #pb #halfmarathon
#cardiffhalf #runnersofinstagram #runnersofig #ukrunchat #runchat #sportsnutrition #performancenutrition

16:38...parkrun PB but mixed feelings 🤷‍♂️

I trekked across London this morning to the famously fast Dulwich course, hoping for a) a good chunk off my parkrun PB (16:58), and hopefully b) sneaking inside my track 5k PB (16:34) and c) the arbitrary 16:30 too.

I got part a) quite comfortably, but just missed out on b) and c). If I'm honest, I'm slightly disappointed, as I thought I was in better shape than that, but it really was one of those weeks of work that put the INTENSE in intensive care, so maybe that caught up with me.

Possibly set off just a touch too fast and left my finishing surge a minute too late as well.

So anyway, mixed feelings. A PB is a PB after all (and that 5 year PB progression graph ➡️ is very pleasing) but I know there's more to come. I'm pretty sure there's a sub 16 in me one day.

#pb #pr #parkrun #parkrunuk #parkruntourist #loveparkrun #5k #runnersofinstagram #runnersofig #runlondon #ukrunchat #ukrunning #loverunning

Running in the wind is just the absolute worst, is

Running in the wind is just the absolute worst, isn't it?

Quick summary of today's fun-fest:

💨 Strong wind that never seemed to be behind me
⏳ Couldn't hit the paces
🧠 Trying to ignore the brain and legs
👂 Until eventually I listened to them

A bench just looked too inviting and I called it a day ten mins or so early.

Long reps are normally my favourite session, so a little gutting to not finish the job today. However, it's done now, and it's time for the 4 Rs...Refuel, Recover, Rehydrate and Remember to plan a route with a tailwind next time 😂.

#runnersofinstagram
#runnersofig #windy
#ukrunchat #runchat
#ukrunning #sundaylongrun
#runlondon #refuel #recover #rehydrate

Running royalty 👑 Just a shameless backstage s

Running royalty 👑

Just a shameless backstage snap with Lord Coe from the @nationalrunningshow...

Fair play to @sebcoeofficial for enthusiastically obliging 🤝

And on the recommendation of my father in law, I spent last night watching footage from Coe in his 🥇 prime in 1980 and 1984. Essential viewing.

#nationalrunningshow #nrs #runnersofinstagram #runnersofig #runningroyalty #runchat #ukrunchat #athletics #olympics

Possibly showing a bit too much leg? 🍗 But oth

Possibly showing a bit too much leg? 🍗

But other than that, I think it all went pretty well on the 'Sports Nutrition 101' panel at the @nationalrunningshow yesterday.

From where I was sitting, it looked like a full house at the Inspiration Stage, and I have had some lovely feedback 🙏.

It's great to see nutrition get such attention at a big event like this, and a pleasure to share the stage with the wonderful @therunnerbeans, @twicethehealth and @r_mcgregor.

Lovely to meet so many familiar faces in person finally too! All in all, great day 🏃‍♂️.

Thanks to @lifesportdiabetes for the 📸 😉.

#nationalrunningshow #nrs #runnersofinstagram #rd #dietitian
#runnersofig #sportsdietitian #sportsnutritionist #sportsnutrition #runningnutrition #performancenutrition

🏃‍♂️On my way to the @nationalrunningshow

🏃‍♂️On my way to the @nationalrunningshow...

Setting off nice and early for a day of inspiration, surrounded by like-minded running geeks 😀.

And if you're going to be there in Birmingham tomorrow, pop along and give me a 👋 on the Inspiration Stage at 11am where I'll be on 'sports nutrition 101' panel with @therunnerbeans, @r_mcgregor and @twicethehealth.

#nationalrunningshow #nrs #runnersofinstagram
#runnersofig #loverunning #runchat #ukrunchat #performancenutrition
#sportsdietitian #rd #sportsnutritionist
#sportsnutrition #runningnutrition

Shiny new half marathon PB 🥳 1:15:36 to be pre

Shiny new half marathon PB 🥳

1:15:36 to be precise (ish, awaiting official confirmation) at the @runthroughuk Battersea Park Half this morning.

Chuffed and more than a bit surprised to take nearly two mins off my previous best. This race was only meant to be a marker for Cardiff Half in a couple of months, but I paced it really well (benefit of less pressure maybe?), and the pain just never came.

Friends and clients often assume that you don't really need to have a fuelling strategy for a half, but I totally disagree. There is SO much that can be done in terms of nutrition and ergogenic aids to get the best performance on the day.

I love applying this science to my own training too, and normally do so by working backwards from race start time and writing out a plan. Part of the fun, for a geek like myself.

#runnersofinstagram #runnersofig
#halfmarathon #pb #pr #loverunning #rd #sportsdietitian #plantbaseddietitian #plantbasedrunner #performancenutrition #sportsnutritionist #sportsnutrition #poweredbyplants #runthroughuk

First race of the year 👀 Battersea Park Half @

First race of the year 👀

Battersea Park Half @runthroughuk

Let's give it a blast.

#runnersofinstagram
#runnersofig
#runthroughuk
#loverunning

🤷‍♂️ I've never been great at consistent

🤷‍♂️ I've never been great at consistent pacing, but today's session was pretty poor even by my standards.

In pic 3, the blue line should match the white boxes, but as you can see...not so much. In my defence, there were some unwelcome hilly bits at bad times, but hey ho, you can't smash them all.

One hell of a coastal route though, and more importantly, looks 👌 on a Strava map. And at least the dream team of H and h 🐶 were there to meet me on the beach to hear ALL ABOUT IT, as usual. Lucky girl.

#runnersofinstagram #runnersofig
#loverunning #strava #runchat #ukrunchat #ukrunning #kentcoast #plantbasedrunner #jackhuahua #ramsgate #training

Five things I've learned from two days running the

Five things I've learned from two days running the Kent coast.

1️⃣ When they say 'coastpath', they really mean it. Tide times matter.

2️⃣ When they say 'windy forecast', they really mean it. From every angle. At all times.

3️⃣ The Viking Coastal Trail is going to be so perfect for a session on a calmer day. Tomorrow morning 🤞.

4️⃣ Absolutely top drawer small dog game round here.

5️⃣ I do like to be beside the seaside.

#runnersofinstagram #runnersofig
#loverunning #runtourism #kentcoast
#vikingcoastaltrail #ukrunchat #ukrunning #runchat #dogs #kent

The year in running...🏃‍♂️ Everything el

The year in running...🏃‍♂️

Everything else turned to 💩 last year, but at least it was one hell of a year for something.

I definitely took things up a notch in 2021, entering four races and taking huge chunks off my PBs in every one.

I also inched ever closer to 50 parkruns, running seven of them, racing four, and each of those times finishing in the top two.

🏃‍♂️Marathon PB 2:47 ➡️ 2:39
🏃‍♂️10k PB 37:20 ➡️ 34:34 ➡️ 33:53
🏃‍♂️5k PB 18:04 ➡️ 16:34
🏃‍♂️Parkrun PB 17:29 ➡️ 16:58

Manchester Marathon (pictured) was undoubtedly the standout highlight, and I've already blogged about this and had a really lovely response (link in bio if interested).

Why such a good year? So many factors, but if I had to boil down to three:

👨‍👨‍👦‍👦 Joining @teambirdmanrunning
💚 Learning and loving the sport more every day
🌱 Performance nutrition

And never underestimate that last point! It is an absolute pleasure to see the impact that smart nutrition can have on my own and my clients' performance and wellbeing. It's been an incredible year as Tom Hollis Health, and I look forward to helping so many others achieve their potential in 2022.

#runnersofinstagram #runnersofig
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