- The treacle legs: You head out for an “easy” mid-week run, and by mile two, your legs feel like they are wading through wet cement, even though your breathing is completely fine.
- The post-run crash: You cross your front door after a Sunday long run, and instead of feeling accomplished, you feel utterly ruined. You’re hit with waves of nausea, a blinding headache, and a level of exhaustion that wipes out your entire weekend with the family.
- The “Runger” Rollercoaster: You’re desperately trying to follow the classic fitness advice to “eat less and move more”. But because you ran this morning, you’re so ravenous that you’ve eaten your entire packed lunch at your desk by 11:00 am, and you spent the rest of the workday wondering what on earth you’re going to eat next. By bedtime, your brain is white-knuckling it through the cravings, screaming for anything in the cupboard.
- The Mid-Run Panic: You know you need to fuel to survive the longer distances, but you live in absolute terror of stomach cramps, nausea, or having to desperately sprint for a bush at mile 6.
Look, you don’t need another standard training plan that just teels you to run for 45 minutes on a Tuesday and leave you to figure out the rest on your own. You’ve already got an app on your phone for that. You are already putting in the miles, waking up for the dark mornings, and giving your training everything you’ve got.
But behind the scenes, running has started to feel less like an achievement and more like a constant, exhausting battle with your own body.
Tell me if any of this sounds familiar:
You are trying to train for a 10k, a half-marathon or a full marathon on advice that belongs in a 1990s diet magazine. The internet keeps telling you to just ‘move more and eat less,’ but you’re balancing heavy mileage with low-carb rules or fasted morning miles, and your body is literally screaming for help.
Here is the truth you won’t hear from fitness apps or diet culture. You aren’t out of shape. You are just under-fuelled.
Your engine cannot run without fuel.
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Introducing: The Balanced Runner Framework
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Customised Run Coaching & Real-Life Nutrition Side-by-Side
You gain access to the exact frameworks and tools designed to take the guesswork out of your food, settle your stomach, and unlock your running potential.
⌚ The Personalised Training Plan: No more trying to interpret complicated, confusing spreadsheets. You get a customised running plan tailored exactly to your current fitness and your specific target race, built inside the VDOT platform. It syncs seamlessly with almost any sports watch—including Garmin, Coros, and Apple Watch—so your daily workouts are delivered straight to your wrist. No thinking required.
🧪 The Gels & Fuel Database: Stop guessing down the running shop aisle or wasting money on gels that make you gag. You get instant access to a completely vetted database categorising popular running fuels by their carbohydrate type and how gentle they are on the stomach. You can find exactly what works for you without the expensive trial and error.
💦 The Simple Hydration Calculator: That heavy, sluggish feeling you get late in a summer run is often just hidden dehydration. You'll use a simple, stress-free tool to figure out your exact fluid and electrolyte needs per hour of running, so you never have to guess how much water to carry again.
🍽️ The Everyday Runner’s Plate Guide: No calorie stress or aggressive tracking apps required. You’ll learn how to visually adapt your normal family dinners—shifting naturally between Easy, Moderate, and Hard training days. Your body gets the exact energy it needs for long runs without causing digestive bloating or food guilt.
⏱️ The Race Morning Countdown: Take the panic out of the starting line. You'll get a clear, step-by-step timeline of exactly what to eat and drink at 4 hours, 2 hours, and 15 minutes before the starter gun fires. No more pre-race anxiety, just stable blood sugar and plenty of energy.
Inside The Balanced Runner Toolbox
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Choose Your Pathway
Pathway A: The "Self-Paced" Balance
The ultimate framework for the self-motivated runner who wants structure, expert tools, and a customised plan—without the premium price tag. If you are happy to get head-down and execute on your own, but want to stop guessing your weekly mileage and your food, this is your home.
Customised Running Plan: Tailored exactly to your target race and current fitness, delivered straight to your sports watch.
The Welcome Kickoff Call: A 20–30 minute call to get your tech set up, sync your watch, and show you exactly how to navigate your new toolkit.
Weekly Progress Checks: You submit a quick digital check-in form every week to log how your runs felt and how your energy levels are. I review it independently and leave text-based feedback and mileage tweaks directly inside your running app.
The 12-Week Strategy Call: A dedicated 30-minute call every 3 months to map out your next block of training and check in on your long-term goals.
Independent Fueling Checks: Full access to the core runner’s nutrition library. You map out your own fueling strategy using the tools, message it over, and get my feedback to make sure it's solid.
Weekly Q&A Text Support: Got a quick question about a session or a meal adjustment? You can message me directly inside our coaching portal once a week, and I'll drop your answers and mileage tweaks right into your dashboard during your weekly check-in review.
Your Investment: £75 / month
Pathway B: The "Fully Supported" Balanced Runner
The premium, high-touch experience where we work hand-in-hand to co-create your strategy, fix your gut health, and adapt your training in real-time. If your schedule is highly unpredictable, you deal with stressful mid-run digestive emergencies, or you want a coach in your back pocket for real-life accountability, this is for you.
Dynamic & Flexible Running Plan: A completely fluid schedule. If your child gets sick, you pick up a niggle, or you hit a chaotic week at work, I actively adjust and rewrite your schedule for you. No more guessing how to safely catch up on missed miles.
The Deep-Dive Setup Audit: A 1:1 video call where we break down your running history and complete a thorough audit of your digestive patterns and daily eating habits.
Personalised Weekly Feedback: I review your weekly check-in form and provide highly customised video or voice-note feedback, mapping out your specific nutritional focus for the upcoming week based on how your body is responding.
Monthly 1:1 Coaching Calls: A dedicated 30-minute video call every single month to sit down together, chat through your progress, celebrate wins, and adjust your goals.
Real-Time Support & Troubleshooting: Unlimited messaging access to me during business hours. Got a sudden stomach cramp on a Tuesday run? Send me a message from the road. We troubleshoot your digestive system and build your exact race-day nutrition plan side-by-side.
Your Investment: £125 / month
There is a minimum coaching term of 3 months, and then after this, you can cancel up to 7 days before your next payment is due
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Meet Your Coach
Hi, I’m Rachel.
If you are currently scrolling through running apps, white-knuckling your way through 3 PM cravings, and wondering why your miles feel so impossibly heavy... I want you to take a deep breath.
I have been exactly where you are sitting right now.
For years, I followed the generic running schedules, listened to mainstream fitness advice, and tried to make my body as small as possible. I genuinely thought that to be a "good" runner, I had to eat less, run more, and survive on empty.
But a few years ago, when I started training for a 70-mile ultramarathon, I realised my body couldn't survive on 1990s diet rules anymore. I had to completely change the way I thought about food.
So, I did the scariest thing a runner trapped in a cycle of restricting can do: I started eating more.
The results completely shocked me. I didn't get slow. Instead, my energy skyrocketed. I stopped crashing on the sofa after my Sunday long runs. I felt vibrant and healthy, and I actually went on to smash my half-marathon personal best.
(Now, full disclosure: I did end up pulling out of that 70-mile ultra at mile 30 due to some absolutely horrendous blisters—but hey, that’s a trail story for another day!)
That experience changed everything for me. It’s exactly why I became an England Athletics Certified Running Coach, and why I practice as a qualified Nutritionist. But I didn't want to stop there—I’m currently upgrading my skills and finishing my Master’s degree (MSc) in Sport and Exercise Nutrition.
I didn't want to just guess what worked; I wanted to master the actual science behind endurance fueling so I could bring it back to everyday, busy runners like you.
You do not have to starve your potential to cross your next finish line. You don’t need to choose between your family weekends and your running goals. Let’s work together to build a strong, resilient, and fully energised body that makes running feel fun again.
🍽️ "I’m terrified that if I stop my strict restriction and start eating more carbohydrates, I will just gain weight and slow down. Is that going to happen?" It is completely normal to feel nervous about this when diet culture has told you to "eat less" for years. But here is what actually happens: when you properly fuel your runs, your recovery times plummet, your energy levels skyrocket, and your workout quality improves. You aren't just adding random food; we are strategically timing your nutrition to support your mileage. Most runners find they naturally build a stronger, more resilient running composition because they finally break free from the "runger" overeating cycle at night.
🌱 "Can I do this if I am plant-based, vegan, or vegetarian?" Absolutely. The nutrition resources and my coaching guidance have dedicated tracks specifically for plant-based runners. We focus heavily on how to get high-quality protein and energy into your routine without causing massive fiber overload right before a hard session (which is a huge cause of mid-run bloating and bathroom panics for plant-based athletes!).
🏠 "Do I have to cook separate 'fitness meals' away from my family?" 100% no. Life is too busy for that, and I am all about real-life nutrition. The Everyday Runner’s Plate Guide is designed to show you how to take normal family dinners and simply adjust the portions on your own plate depending on whether today was a hard long run day or an easy rest day. No plastic Tupperware lifestyle required.
⌚ "I already use a training app or have a running club coach. Can I just work on my food?" Yes! If you already love your running routine but your stomach and energy levels are a complete disaster, you don't need to change your running plan. Scroll right back up to Section 7 and check out my Standalone Nutrition Support option. We leave your running exactly as it is and focus entirely on fixing your fuel.
Frequently Asked Questions
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