RWB Coaching

RWB Coaching Online virtual coaching service, helping runners of all abilities.

09/08/2026
28/07/2026

‼️ TOP TIP TUESDAY ‼️

Your weekly mileage is the foundation of your running.

Before worrying about intervals, tempo runs or race pace, focus on building consistent mileage first.

Why?

Because those easy miles develop your aerobic fitness, strengthen your muscles, tendons and bones, improve your body’s ability to use oxygen efficiently, and help you tolerate higher training loads over time.

Without that foundation, speed work becomes harder to recover from and increases your risk of injury.

Think of it like building a house…

You wouldn’t start with the roof.

Build your engine first, then layer the speed on top. That’s how you become a stronger, faster and more resilient runner. 🏃💪

25/07/2026

‼️ September Fat Loss Challenge …

… the prep for this is underway, designed for those who wanted to get summer out of the way & get themselves on track before Christmas.

☑️ 6 Weeks of locking in

☑️ 6 Weeks of progress

☑️ 6 Weeks of results

Watch this space 👀 full details announced soon 🙌

🥛 Post-workout nutrition… 🙋‍♂️ What’s your non-negotiable post-run nutrition hit? 🙌Mine is a protein shake, with around ...
19/07/2026

🥛 Post-workout nutrition…

🙋‍♂️ What’s your non-negotiable post-run nutrition hit?

🙌Mine is a protein shake, with around 45-50g lean protein, with oat milk (calcium hit) and berries (antioxidants and micronutrients).

👉I have this every time I finish a session, regardless of duration or intensity (I sometimes tweak the protein for a longer or more intense session).

😃This helps to …

☑️ repair and build muscles (protein)

☑️ make the bones 🦴 strong (calcium)

☑️ limit muscle damage through the actions of free radicals (antioxidants)

… and it tastes great too - what more could you want?

‼️What does YOUR post session nutrition look like?

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