GROW GRACEFULL Your monthly infusion of good stuff

Hello Reader,

Happy Halloween! I hope you've had a good month playing amongst the autumn leaves! Such a beautiful time of year, hey? Forgive me for unleashing the 'C' word here so early, but I wanted to share with you all first that I have some exciting new projects and plans for next year that I am announcing in my Christmas Gift Guide, namely new St. Moritz and Peak District Camps! (NB not yet on my website but get in touch if you're interested) As subscribers you can get 10% off everything in the guide (including Camp Kenya and Flow Analyses) with the code GR10.

I hope they might appeal as gifts for those that value experiences over 'stuff' (and supporting small businesses 😉🙏).

As ever, read on for more on up-coming events and hidden discounts🤫.
Be great to connect...

Go Gracefully,

Although not about running per se, this article covers a lot of what I focus on in my ​Grow: Stronger programme, such as goal setting, mentoring, strength work and mental well-being. It also speaks to the reason that I changed the programme to allow boys to sign up too.

Advice for Young Men Who Are Feeling Lost

This month on the ​Grow: Stronger programme​, we looked at Visualisation, Communication and Conflict Resolution, Long-term Athlete Development and the Benefits of Relaxation for Sport. DM me if you'd like the resources.

N.B. My weekly Grow sessions are now fully subscribed, but get in touch if you'd like to join us half-termly for goal reviewing and 2 new workouts.

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
- Alex Hutchinson

This (audio) book synthesises cutting-edge science and gripping stories to argue that human endurance is less a matter of muscle failure and more a function of the brain’s decision to protect the body, revealing that our limits are far more psychological and elastic than previously believed.

Listen here

(or read here)

Plus listen here to my other running-inspired, evolving playlists:
​180 bpm playlist​​
​Upbeat workout​​
​Rehab

Lack of strength and conditioning is one of the top 3 reasons people get injured (together with progressing too quickly and not recovering enough). Tick that 💪 box with my 20min, running-specific workouts. Option 2 is for dodgy knees (or if you're tired).

This month we have dumbbells and plyos (plus activation and stretch)

Get the workout

Any young athletes starting out with S&C, ​check out our online weekly sessions​ with live coaching to guide you towards growing strong, health foundations.

Camp Kenya 2026
7 - 21 March​
​Last chance to secure your place!

The best place in the world to train? Probably. This highly personalised camp is suitable for any running enthusiast or coach. I'll be there to help create a bespoke plan to improve your running during and beyond the camp. Plus it's hard to overstate what a unique and utter privilege it is to spend time at Claudio's camp with him and his world-class athletes.

But it's not just about the running. Charity work and R&R (inc. a safari) also feature heavily, truly topping you up.

I have to confirm the accommodation by the end of November. Thereafter there might not be space... Fancy it? Book in a call or

Learn more here

Running at 40+ Awards Party
Saturday 8 November

I can't wait to join Jo Pavey, Kriss Akabusi and a host of fun-loving runners at Bromsgrove Hotel & Spa. The R40+ online community is truly a special digital space supporting and cheering runners of all abilities as we age!

Get a ticket here

Steve Cram Training Camp
14-16 November

The stunning lakeside location of Rutland Water in the East Midlands will shortly play host to Paula Radcliffe, Laura Muir, Chris Thompson, Steve Cram (of course!) and me! Together with an even bigger range of specialists in nutrition and footwear, this camp seriously packs a punch! I'll be there talking about 'The Best Places in the World to Train' and delivering some technique and movement workshops. Plus hopefully winning the quiz again ;-)

Last few tickets left!

I laugh every time I say fartlek. It’s a running joke!

Click the images to find out more...

What our Gracers and Gracelets Say... ​ ~ How Camp Kenya Transformed Ruth's running

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 15% off Runderwear underwear.