Lauraine Stewart - EA Run Coach

Lauraine Stewart - EA Run Coach I am a qualified, insured and experienced England Athletics Run Coach and I would love to share all my top tips and advice with you!

04/10/2026

WEEK 11 - My Journey to Brighton Marathon

This week was all about relaxing, switching off and enjoying our five nights away.

And sometimes… you just have to let your training take a back seat.

A holiday shouldn’t feel like something you have to work around or feel guilty about. It’s part of life, and recovery is important too.

That said, I still managed to squeeze in two runs while we were away and then a lovely 15K run today to finish the week.

No pressure. No trying to make up for missed runs. Just running when it fitted around our plans.

And actually, I think that’s a pretty good reminder that consistency doesn’t mean doing everything perfectly.

It’s about finding a balance that works for you.

Now it’s time to get home, reset and see what Week 12 brings.

29/09/2026

Week 10!

A last-minute decision to enter the Barnes Green 10K gave me the perfect opportunity to see where I’m at with my running.

Did it go exactly to plan? Nope! And from the first photo, I really need to work on my running form!!!

Runs and races like this aren't always about chasing a PB. Sometimes they’re about testing yourself, seeing how your body responds and, most importantly, finding out what’s working and what you still need to work on.

There are always things to learn from a run that doesn't quite go the way you hoped.

So rather than being disappointed, I’m taking the positives, looking at what I can improve and using it to shape the next phase of my training.

Now it’s time for a holiday so a bit of rest and recovery — giving the body a chance to absorb the training and the race before getting stuck into another week.

Because progress isn't always about getting the result you wanted.

Sometimes it’s about learning, adapting and coming back stronger.

Week 10 ✔️
Time to recover… then we go again!

23/09/2026

You’re doing the miles… but are you doing your drills?

Running drills are something that can easily get forgotten in your training. We’re often so focused on getting the miles in, hitting our pace or completing the long run that we forget about how we actually run.

But drills can be a really useful part of your training.

They can help you work on running technique, coordination, balance, mobility and the way your body moves, helping you become a more efficient runner.

And you don't need to spend ages doing them!

A few minutes before a run or speed session can be enough to get your body moving with purpose and reinforce good running mechanics.

Think high knees, butt kicks, A-skips, ankling and strides — simple movements, but with a purpose. 💪

And from my own experience, working on my running form and incorporating drills helped my running feel so much easier, particularly when fatigue started to kick in.

So next time you head out for a run, don't just think about how far you're going.

Think about how you're moving.

Do you include drills in your weekly training? 👇

21/09/2026

✨ MONDAY MOTIVATION ✨

You might have to change the plan, but you don’t have to change the goal. 🏃‍♀️

Not every run will go to plan.
Not every week will look the way you expected.
And sometimes life will throw something at you that completely changes your schedule.

A busy week.
An injury or niggle.
Illness.
Work commitments.
Family life.
Or simply one of those days when your body says, “Not today!” 😩

But that doesn’t mean you have to give up on the goal.

It means you adapt.

Move the session. Shorten the run. Take an extra rest day. Swap running for some strength or cross-training. Change the route. Change the pace.

Whatever life throws at you, look for another way forward.

Because achieving a goal isn’t about following the plan perfectly every single week.

It’s about being willing to adjust the plan without losing sight of where you’re heading. 🎯

So if this week doesn’t go exactly as planned, don’t throw the towel in.

Change the plan. Keep the goal. Keep moving forward. ❤️

Happy Monday! Now, what’s YOUR goal? 👇

19/09/2026

Ever feel like you’re following a running plan… but it's not really working for you?

Maybe the sessions don’t fit around your busy life.
Maybe you’re not sure what pace you should be running.
Maybe every session seems to complicated.
Or perhaps you have a goal in mind but just don’t know how to get there.

That’s where bespoke coaching can make such a difference.

Your training plan is built around YOUR goal, YOUR ability and YOUR lifestyle — not someone else’s.

Your speed sessions are based on your pace and your goal, so you know exactly what you’re working towards rather than guessing whether you’re running too fast or too slow.

And it’s not just about having a plan sitting in an app. You get accountability, support and someone to help you understand your training, make adjustments when life gets in the way and celebrate those little wins along the way. ❤️

Because sometimes you don't need to run MORE.

You just need to know what to do, when to do it and why you’re doing it.

Whether you’re chasing a PB, training for your first race, getting back into running or simply wanting to feel fitter and more confident, your training should work with your life — not against it.

🏃‍♀️ Your goals. Your pace. Your plan.

If you’re ready to stop guessing and start training with a plan that’s built specifically for you, drop me a message and let’s chat.

13/09/2026

🏃‍♀️ THIS WEEK IN TRAINING… and what a difference a week makes! 💪

Last week felt hard. This week? So much better. 🙌

🌧️ Tuesday decided to throw some rain at me, but was that going to stop the training? Nope! I simply swapped the road for the treadmill and got it done. Sometimes it’s not about sticking rigidly to the plan — it’s about finding a way to keep moving forward.

⚡ Thursday brought a lovely speed session, and there’s something about seeing those paces come together that gives you a real boost!

🌍 Then it was off to another tourist destination of N for parkrun — another place ticked off the list! Because running isn’t just about the miles… it’s also about the places, people and bacon sandwiches!!

And today’s runs? SO much better than last week. 🙌

It’s a good reminder that not every run will feel amazing. Some weeks you’ll question everything, some runs will feel heavy, and sometimes you’ll wonder where your fitness has gone.

But keep showing up.

Because the run that feels rubbish today might just be followed by the run that reminds you exactly why you started. 🏃‍♀️✨

Progress isn’t always a straight line — but keep moving forward.

What’s one thing you’ve done this week that you’re proud of? 👇❤️

07/09/2026

🚨 THE RUNNING MISTAKE I SEE ALL THE TIME…

You want to start running?

Please don’t just buy a pair of trainers and head out the door. 👟🏃‍♀️

DO THIS FIRST.

👉 Get your gait analysed.

I see SO many runners wearing trainers that simply aren’t right for the way they run.

And then the niggles start…

❌ Sore knees
❌ Aching feet
❌ Tight calves
❌ Shin pain
❌ The dreaded “I’ve just started running and now I’m injured” situation 😩

Your trainers aren’t just an accessory.

They’re part of your running kit — and getting the right ones for YOU matters.

So before you worry about: 🏃‍♀️ Your pace
📱 Your training plan
⏱️ Your 5K time
🏅 Your next race

Start with your feet.

A gait analysis gives you a better understanding of how you move when you run and can help you make a more informed choice about your footwear.

Especially if you’re starting or restarting running in your 40s or 50s…

Start smart. Not fast.

👟 Gait analysis FIRST. Training plan SECOND.

06/09/2026

WEEK 6 DONE ✅

This week felt tough!. Not every week feels easy, and sometimes just getting through it is an achievement in itself!

However, looking back I did 4 strength sessions, a track session, 2 club sessions including welcoming our walkers to the Copthorne Chasers, AND had an amazing day supporting in Team Oliver's in the Dragon Boat Race.

So maybe it wasn't that bad after all!!!

And that’s something that I've learnt ...a run might feel hard but look back over your week and celebrate what you have accomplished!

Here’s to Week 7!!

When it comes to running, more isn't always better.One of the biggest mistakes I see is feeling like every run needs to...
04/09/2026

When it comes to running, more isn't always better.

One of the biggest mistakes I see is feeling like every run needs to be hard.

It doesn't.

Your training needs balance, and that's why I use LESS as my four-pillar approach:

🏃‍♀️ L — Long runs to build endurance
🌿 E — Easy runs to build fitness and allow recovery
⚡ S — Speed work to improve pace and running efficiency
💪 S — Strength work to build a stronger, more resilient runner

Put those four things together consistently and you've got a much more effective approach than simply trying to run faster every time you put your shoes on.

LESS isn't about doing less.
It's about doing what matters.

Which one of these four do you think you're missing from your training? 👇

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