Your Running Coach with GMacSpurr

What happens when illness or injury means you can't run?

For runners, being unable to run isn't always just about missing training. You might start worrying about losing fitness, falling behind, missing your race, or never getting back to where you were.

You might feel frustrated. Guilty for resting. Anxious about your fitness. Tempted to “just test it”. Or find yourself scrolling Strava and comparing your recovery to everyone else's running.

And underneath all of that can be some much bigger stuff: identity, control, self-worth and trust.

In this episode, I’m looking at the mental side of running injury and illness recovery — including why not being able to run can feel like a genuine loss, why runners struggle so much with uncertainty, the guilt of resting, the temptation to negotiate with your body, comparison, fear of losing fitness and what happens when running has become part of your identity.

Most importantly, we'll explore the difference between asking:

“Can I get away with running?”

and:

“What does my body actually need right now?”

Because your body isn't failing you because it needs rest.

Sometimes rest is the training.

If you're currently injured, recovering from illness, worried about losing running fitness, or struggling with the emotional side of not being able to run, this episode is for you.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

The Runner You Are Becoming: Running Mindset & Identity

What if training for your next running goal isn't just about getting fitter? In this more personal episode, Gillian is sharing the running mindset and identity work she's doing as she trains for her first ultra marathon - and the four questions she's using to become the runner who can successfully complete that distance.

We explore:

• Who do I have to become?
• What am I leaving behind?
• What if I stopped trying to prove I can do it?
• What decision can I make today from the identity of the runner I’m becoming?

Because your next running goal may require more than a training plan. It may require you to change how you think, believe, trust yourself and respond when things don't go to plan.

That's the work we do inside The Runner Identity Project - combining running mindset, belief and identity work with personalised training, fuelling and support to get you to the starting line race ready.

You're not just training for a new distance. You're becoming a new version of yourself.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Have you ever missed a run…and then somehow ended up not running for weeks?

Maybe you missed one session because life got in the way, then another one slipped. And before you know it, you're telling yourself you've fallen off the wagon, lost all your fitness, or left it too long to start again. If that sounds familiar, this episode is for you.

In this episode of Your Running Coach with GMacSpurr, running mindset coach Gillian looks at what actually happens when you stop running for a while, and why the missed runs themselves aren't usually the biggest problem.

We'll talk about:

• Why missing one run can quickly turn into missing several
• The stories your brain creates after you've missed a run
• How waiting for the "perfect" time to start again keeps you stuck
• Why thinking about taking action can become a massive energy leak
• How to stop making your return to running into a big dramatic comeback
• Three simple things you can do to get yourself moving again
• Why your next run doesn't need to prove anything
• How to come back to running imperfectly, without guilt or punishment

If you've ever found yourself thinking I'll start again on Monday, I've lost all my fitness, I've messed up this week's training, or what's the point now?, this episode will help you separate what's actually happened from the story your brain has created around it.

Key Takeaway: Missing some runs doesn't mean you've fallen off the wagon. You don't need the perfect conditions to start again, you just need to take the next step.

Resources Mentioned: The Club is a space for runners who want to work on the mental side of their running, build more trust in themselves, and stop overthinking every missed run, bad session or difficult week.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Do you constantly feel like you should be doing more with your running? Maybe you hit every run on your training plan, but it still doesn't feel enough. Maybe you achieve a personal best, complete a marathon, or finally become consistent with your training... only to immediately focus on the next goal.

If so, this episode is for you.

In this episode of Your Running Coach with GMacSpurr, running mindset coach Gillian, explores the hidden reason so many runners feel trapped in a cycle of constantly needing to improve. You'll discover why the urge to run more, achieve more, and be more may have less to do with your running performance and more to do with the beliefs driving your behaviour.

We'll talk about:

• Why doing more never seems to feel like enough
• The mindset trap of constantly moving the goalposts
• How runners become addicted to evidence of progress
• Why confidence built on achievements is often fragile
• The connection between self-worth and running performance
• How to stay ambitious without tying your value to your results
• A healthier way to pursue running goals and personal growth

If you've ever struggled with perfectionism, comparison, all-or-nothing thinking, feeling behind in your training, or believing you should be further ahead than you are, this episode will help you see your running - and yourself - from a completely different perspective.

Key Takeaway: You can want more from your running without believing you need more in order to be enough.

Resources Mentioned: The Summer Consistency Reset designed to help runners stay consistent through summer without guilt, pressure, or all-or-nothing thinking.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Gillian explores why trying to “catch up” after missed training sessions is often making your running feel harder, more stressful, and less enjoyable than it needs to be.

If you've ever missed a few runs and immediately felt guilty, panicked, or convinced yourself you needed to cram extra miles into your week to get back on track, you're not alone. Coach G unpacks the psychology behind catch-up mode, why so many runners interpret missed sessions as proof they're failing, and how the pressure to be perfect can quietly sabotage consistency.

Through personal experiences, mindset coaching, and powerful reflections, you'll learn why the real challenge often isn't the missed training itself, but what those missed runs make you believe about yourself. This episode dives into self-trust, all-or-nothing thinking, perfectionism, and the emotional patterns that keep runners stuck in cycles of guilt, overcorrection, and burnout.

With journal prompts like "What does being behind make me believe about myself?" and "What am I actually afraid a missed week means?", this conversation will help you build a healthier, more sustainable relationship with your training. Because confidence isn't built by catching up - it's built by learning how to return when life doesn't go to plan.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G explores why so many runners struggle mentally during long runs, and why “mindset hacks” and motivational tricks often fail to create lasting confidence.

If you’ve ever found yourself spiralling halfway through a run, questioning your fitness, catastrophising about race day, or convincing yourself you “can’t do this”, this episode is for you. Coach G breaks down what’s actually happening psychologically during hard runs, from discomfort intolerance and fear-based thinking to the pressure runners place on themselves when things stop feeling easy.

Rather than teaching you how to avoid difficult thoughts, this episode will help you understand why your brain reacts the way it does during endurance training - and how real confidence comes from building self-trust inside discomfort, not escaping it.

Through honest personal reflections, powerful mindset reframes, and journal prompts like “What do I make discomfort mean about me?”, this conversation will help you stop treating every difficult run like proof you’re failing. Because mentally strong runners aren’t the ones who never struggle - they’re the ones who stop panicking when struggle shows up.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Are you mentally spiralling before race day, questioning your training, or suddenly convinced you’re not ready for your marathon or half marathon?

In this episode of Your Running Coach with GMacSpurr, running mindset coach Gillian dives into the real reason race week feels so mentally hard, and why race anxiety often has far more to do with mindset, self-worth, and fear of failure than fitness itself.

She talks about:

• pre-race anxiety in runners
• overthinking before a marathon
• fear of not achieving your running goal
• why runners panic during taper week
• race day mindset
• perfectionism and self-doubt in running
• building self-trust as a runner
• why running apps and training plans don’t solve mindset struggles

If you’ve ever felt like your entire worth is tied to your race result, this episode will help you feel calmer, more grounded, and more supported heading into race day.

Perfect for runners training for a marathon, half marathon, or big running goal who want to stop self-sabotaging and start running with more confidence and trust.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Do you ever finish a great run, check Strava or Garmin, and suddenly feel like that run wasn't good enough?

You’re not alone.

In this episode of Your Running Coach with GMacSpurr, running mindset coach Gillian dives into the common trap of comparing yourself to other runners.

Learn why these thoughts happen, how your brain tricks you, and practical strategies to stop the ‘ugh’ from ruining your runs.

Plus, discover simple mindset exercises and journaling prompts to celebrate your progress, build confidence, and reclaim the joy of running - without obsessing over pace or distance.

If you’re ready to stop comparing, start enjoying every run, and strengthen your mental game, this episode is for you.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Why are you not getting faster - despite running consistently and pushing yourself every week?

If you’ve ever felt like slowing down means losing progress, or that every run needs to feel hard to “count”, this episode is for you.

In this episode of Your Running Coach with GMacSpurr, Coach G breaks down one of the most common beliefs holding runners back: that running hard all the time is the key to getting faster. The truth? This mindset is often the exact reason you feel stuck, plateaued, or constantly fatigued.

You’ll learn:

• Why running every session at a moderate-to-hard effort is limiting your progress
• How the belief “harder = better” is quietly sabotaging your speed
• The mindset shift that allows you to train smarter, recover better, and actually improve your performance
• How to redefine “hard work” in a way that supports long-term running success

This isn’t about adding more mileage or pushing even harder - it’s about changing how you think about your training so your effort finally pays off.

If you’re tired of working hard without seeing results, this episode will help you break out of that cycle and start running with more clarity, confidence, and purpose.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

What does consistency in running actually mean - and is your current definition setting you up to fail?

In this episode of Your Running Coach with GMacSpurr, Gillian breaks down the all-or-nothing mindset that keeps so many runners stuck in cycles of burnout, missed runs, and starting over. If you’ve ever felt like you’re “not consistent enough”, this conversation will challenge that belief.

You’ll learn why consistency isn’t about perfect weeks or rigid plans - but about staying connected to running, even when life gets messy. This episode introduces a more flexible, realistic approach that helps you build long-term progress without the pressure.

We also explore how your identity as a runner shapes your habits, and why the ability to keep coming back matters more than never missing a session.

If you’re ready to rethink consistency and create a more sustainable relationship with running, this episode is for you.

Links:

- The Club - because there's more to running than what's featured in Strava. Work on the mindset stuff that can make all the difference.

- Re-write your running story with The Runner Identity Project (aka TRIP)

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Join 31x31: 31-Day Self-Trust Challenge



- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com