GROW GRACEFULL Your monthly injection of good stuff

Hello Reader,

I hope you're well and keeping on keeping on!

I often like to use this period to 'go underground' and spend some time researching and upskilling. This year the focus has been on doing a deep dive into technology advances in the world of technique analysis to help guide an exciting project I am embarking on with Sheffield Hallam University... Which has unearthed other potential opportunities... Watch this space is all I can say for now!

There are still a few spaces left for tomorrow (or this!) evening's exciting webinar with world-renowned physio, Alison Rose (of Keely Hodgkinson, Kelly Holmes, Jess Ennis and The Brownlees!). I've seen the slides...🤯. If you know of anyone that struggles with breathing, this is a must-see. But it also has other far-ranging implications. See 'Circle' section below for more details.

The following webinar at the end of March will be with one of the country's most successful and respected coaches: Norman Poole, as he guides you through the winter-spring training transition.

Finally, as I emerge from this period of relative hibernation, I'll be reaching out to clubs to offer a range of workshops around technique, S&C and race preparation. If you'd like to get to the head of the queue, check out my brochure here and then feel free to get in touch if you'd like to discuss.

And now for your regular injection of GRACE that I hope helps to keep you keeping on...!

Go Gracefully,

Sleep. You don't need me to tell you how essential it is. But I will a bit!

• Adolescents who have less than 8 hours of sleep vs those who slept 8 hours or more were 1.7 times more likely to experience an injury. (Check this reel out)
• Less than 7 hours sleep makes you 3 x more likely to catch cold (you get a 70% drop in natural killer cells with 4hrs sleep)
• 6hrs sleep over 14 days makes you 11 x more likely to make mistakes. (I love this clip that shows what happens in the brain when you sleep)

I love sleep... but my relationship with it hasn't always been smooth. In this instagram post I share about some personal issues with insomnia I experienced a couple of years ago and how I overcame them. Please do reach out if you'd like any extra resources on this too. It's the worst when you can't sleep, but some simple reframing and 'tricks' can make the world of difference...

Also:

This month on my Grow Gracefull programme (replacing 'Gracefull Girls' as I welcome boys now too) we looked at Avoiding Overtraining, Sleep as a Superpower, Speeding up Recovery from Illness, and Optimising Your Team. For full copies of the presentations and recordings feel free to contact me.

Lil Star - Kelis Rediscovered this beauty recently. Took me back to my prime as an athlete! Listen Plus some other evolving playlists to help with your running: ​180 bpm playlist​ ​Upbeat workout​ ​Rehab​

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Get the workout

Not just about breathing, did you know your ribs are instrumental in running mechanics and reducing lower limb injury? Allow world renowned physio, Alison Rose, to tell you more...​ (Recordings also sent)

Our next Camp Kenya trips are penciled in for Feb/March 2026, and they are set to be bigger an better than ever! Click on the link above to learn more about our new 'Elite Ending'. Book in a call if you'd like to learn more and take advantage of our 25% early-bird discount.

Any local runners to the Peak District are most welcome to join this ​charity S&C/Interval session Thursdays 6pm​. £5 and all profits will go to ​our partner charities​. We also do a children's 'Wild Athletics' session for 5-15 year-olds, Tuesday 6-7pm at Baslow Sports Field.

You can also find me @gracefullrunning and @gracefullgirls on instagram

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Feedback from a Gracefull Technique Analysis:

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Plus check out our partner offers​ 10% off Riixo ice and heat recovery compression cuffs 20% off your first month with Runna coaching app 20% off Scimitar and Funky eco-running gear 15% off Conscious Performance nutrition courses and 10% off 1-2-1 nutrition coaching 15% Pilates for Runners memberships 20% off Bearhug joint and muscle sleeves 20% off MoveWell eco products for injury rehabilitation, fitness training & wellbeing 5% off Performance Beets for improved blood flow and energy production.