P4M Coaching, Bordon (2026)

10/09/2026

One of my clients is preparing to take on the Great North Run - and at this stage, the work isn’t just about training.

It’s about making sure the body has the fuel to express the fitness we’ve built.

One of the biggest mistakes runners make is confusing carb loading with calorie loading. They simply eat more without considering where those extra calories are coming from.

But the purpose of carb loading is specific: to increase the carbohydrate stored as glycogen in the muscles and liver.

During a half marathon, your body uses both fat and carbohydrate. But as the intensity increases, carbohydrate becomes increasingly important for supplying energy quickly enough to maintain your pace.

If glycogen availability becomes limited, the pace that felt controlled early in the race can become much harder to sustain.

That’s why we’re not simply adding more food to my client’s diet before the Great North Run. We’re deliberately increasing carbohydrates while managing everything around them.

That includes choosing more lower-fibre options—such as white rice, white pasta, bread and cereals—so carbohydrate intake can rise without creating excessive food volume or unnecessary digestive discomfort.

It isn’t an excuse for an enormous takeaway the night before.

It’s a planned nutrition strategy using familiar foods we know the athlete tolerates.

Months of training have built the engine.

The final job is making sure it reaches the start line properly fuelled.

Good luck to everyone taking on the Great North Run.

What does your pre-race fuelling plan look like?

31/08/2026

If you’re a HYROX athlete and still only doing back squats, you’re missing out.

The Zercher squat is my secret weapon for building race-specific durability without destroying my lower back before the run.

Here’s why it’s a non-negotiable for hybrid athletes:

✅ Saves your spine: The front-loaded position reduces shear stress on your lumbar spine, so you can build big leg strength while keeping your back fresh for the ski erg and sled push.

✅ Mirrors race demands: That bent-elbow isometric hold directly builds the bicep and elbow tendon toughness you need for the rope pull and catching heavy wall balls under fatigue. (Note: it’s NOT about grip—your hands are just along for the ride).

✅ Forces an upright torso: This grooves the exact posture you need to keep that wall ball vertical and your runs efficient.

💡 Equipment hack: Use an axle bar if you have one. The thicker 2” diameter spreads the pressure over your forearms, eliminating that sharp, bruising pain of a standard knurled bar. Your elbows will thank me.

Don’t just squat to squat. Squat for your race.

Drop a 💪 below if you’re adding these to your next HYROX prep session!

28/08/2026

Your training session is not race day.

One of the biggest mistakes I see people make when preparing for HYROX or DEKA is treating every session like a chance to prove how fit they are.

Every run becomes a time trial.
Every conditioning session becomes a race.
Every workout has to leave them on the floor.

It feels productive because it feels hard.

But constantly testing your fitness leaves very little room to actually build it.

Good preparation requires different sessions to do different jobs:
Some develop strength.
Some build your aerobic engine.
Some improve compromised running.
Some teach pacing and movement efficiency.
And most should leave you feeling capable of doing more.

If you race every session, fatigue starts governing the programme rather than the programme governing your fatigue.

Then progress stalls, consistency disappears and race day becomes another workout you attack too aggressively - until the wheels come off.

Train with intent.

Race when it counts.

Are you building your fitness, or constantly trying to prove it?

26/08/2026

Events are coming thick and fast now! Follow along and see how I’m able to schedule my training

25/08/2026

Just back from a speed work session, the last two intervals were tough!

I’ve coached clients through plenty of running events.

This year, I decided it was time to challenge myself.

I’ve always looked after my fitness in the gym, but I’ve never considered myself a runner. Most of my running has involved intervals on a treadmill, with the occasional parkrun thrown in.

So I set myself a goal: become more consistent with running.

To make that commitment real, I booked my first half marathon.

In less than four weeks, on 20 September, I’ll be standing on the start line in Shoreditch.

The build-up hasn’t exactly been plain sailing.

I’ve dealt with Achilles pain and pulled a calf twice. But I’ve stuck with it, kept coming back and continued putting the work in.

And I have to admit…I’m actually enjoying it.

This morning’s speed session was another step towards that start line. The Strava summary tells you what I did, but it doesn’t show the setbacks, adjustments and consistency behind it.
That’s often the part of progress people don’t see.

Now it’s time to see what the next few weeks, and my first 13.1 miles, have in store.

Follow along here to see how it goes. If you’re a runner yourself, you can also find me on Strava: https://www.strava.com/athletes/juliancrooknorth

Anyone else a first-time half-marathon runner this year?

18/08/2026

A proud moment for P4M Coaching.

We’ve been recognised in Global Health & Pharma’s Active Lifestyle Awards as:

Best Sports Performance Coaching Company 2026 – South East England

This means a great deal because it reflects the principle behind everything we do:

Performance should be built to last.

And nowhere is that more relevant than in HYROX preparation.

Preparing for HYROX isn’t about seeing how much suffering you can squeeze into every session.

Running and strength need to develop together. Fatigue needs to be managed intelligently. Training needs to remain consistent alongside work and life.

One heroic workout might prove that you can suffer.

It doesn’t prove that your preparation is working.

The real challenge is continuing to progress without arriving at race day exhausted, underprepared or carrying the consequences of repeatedly doing too much.

That is where coaching has to earn its place.

Most HYROX athletes aren’t short of motivation or willingness to work. The difficulty is getting every part of their preparation to cooperate.

At P4M, we bring those moving parts into one governed system:
- Strength work that supports your running rather than stealing from it
- Conditioning that develops race capacity instead of merely creating fatigue
- Nutrition and recovery adjusted to your actual workload
- A plan that can absorb a demanding week without the entire training block unravelling

The aim isn’t to make training consume more of your life.

It’s to make every hour you invest move you closer to becoming a more capable athlete.

Thank you to every client who has trusted P4M with their goals. Your work, consistency and commitment to the process have made recognition like this possible.

If you’re competing in HYROX this season, where is your preparation currently hardest to manage: running, stations, recovery—or fitting everything around work?

And if the honest answer is “bringing it all together”, message me “HYROX”.

18/06/2026

Huge result from the team at deer events Alice Holt Trail Race.

Pete 3rd overall at the 10km.
Richard 3rd and Mikey 4th in the half marathon.
Isobelle and Abbey completing the 10km.

Proud of all five of them — this is what consistent, structured training produces.

A great day enjoyed by all, congratulations to everyone who competed that day.

11/06/2026

MacTuffX… first attempt.

Tougher than expected, better than expected. Already booked the next one.

Full reflection in the carousel.

If you’ve done MacTuffX, tell us about your experience below.

If you’re thinking about it — worth the questions

15/04/2026

𝗕𝗶𝗴 𝘀𝗵𝗼𝘂𝘁𝗼𝘂𝘁 𝘁𝗼 𝗠𝗮𝘁𝘁 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸 👏

He took on the London Landmarks Half Marathon on Sunday and absolutely smashed it — knocking 𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗼𝗳𝗳 𝗵𝗶𝘀 𝗽𝗿𝗲𝘃𝗶𝗼𝘂𝘀 𝗯𝗲𝘀𝘁.

But this isn’t just about one race.
This is about months of consistency, showing up when it’s not convenient, and doing the work when no one’s watching.

No shortcuts. No magic plan.
Just disciplined, steady progress — week after week.

And here’s the part most people need to hear:
Matt is in his 50s.

Let that land for a second.
You are not “too old.”
You are not “past your best.”
You’re just early in the process — if you choose to start.

Performance doesn’t come from hype. It comes from habits.

Matt built those habits — and this result is the outcome.

𝗣𝗿𝗼𝘂𝗱 𝗶𝘀 𝗮𝗻 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝘁𝗲𝗺𝗲𝗻𝘁.

If you’re reading this and thinking, “I need to get back on track…”
This is your sign.
Start small. Stay consistent. Watch what happens.

15/04/2026

🏆 𝗕𝗶𝗴 𝗡𝗲𝘄𝘀… 𝗮𝗻𝗱 𝗮 𝗠𝗼𝗺𝗲𝗻𝘁 𝘁𝗼 𝗥𝗲𝗳𝗹𝗲𝗰𝘁

I’m proud to share that I’ve been recognised by Prestige Awards as:
🏆 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗦𝗲𝗿𝘃𝗶𝗰𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗬𝗲𝗮𝗿🏆

This isn’t just about a title.

It’s recognition of the standards, systems, and consistency that go into helping busy professionals build stronger, healthier, more resilient bodies—without burning out or starting over every few months.

The process behind this award matters:

It’s not a popularity contest.

Winners are selected based on:
• Client results
• Testimonials & reviews
• Professional credibility
• Consistency across coaching, content, and delivery

Which means this reflects the work being done behind the scenes every single day.

For my clients:
This is your win too. The consistency, the effort, the commitment—you’ve earned this as much as I have.

For anyone watching from the sidelines:
If you’ve been stuck in the cycle of “starting again”, overthinking, or not seeing progress…

This is your reminder:
There is a better way to do this—with structure, clarity, and long-term thinking.

𝗪𝗵𝗮𝘁’𝘀 𝗼𝗻𝗲 𝗮𝗿𝗲𝗮 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝘆𝗼𝘂’𝘃𝗲 𝗯𝗲𝗲𝗻 𝗽𝘂𝘁𝘁𝗶𝗻𝗴 𝗼𝗳𝗳 𝗶𝗺𝗽𝗿𝗼𝘃𝗶𝗻𝗴?
Drop me a message or comment 𝑹𝑬𝑨𝑫𝒀—let’s build something that actually lasts.

P4M Coaching

10/09/2026

31/08/2026

28/08/2026

26/08/2026

25/08/2026

18/08/2026

18/06/2026

11/06/2026

15/04/2026

15/04/2026

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