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Tom Hollis

Registered Sports and Critical Care Dietitian

UK Athletics Running Coach

MSc PGDip SENr CiRF

Are you looking to optimise your nutrition, health, or exercise performance?

I provide expert, evidence-based private consultations, coaching, and consultancy in:

Endurance sport nutrition
Plant-based nutrition
Personalised running coaching
Training and race week fuelling strategies

tomhollis_runs

Learning from the best: reflections on an elite sp

Learning from the best: reflections on an elite sports nutrition study day ⚽🚴‍♀️🧗

I've just uploaded a new blog with some key quotes and takeaways from a top drawer study day from the @bda_sng earlier this month.

The focus was on nutrition prep at the elite level, but lots of it was applicable to us (and by that I mean athletes and practitioners) operating at the recreational level.

No spoilers here...you'll have to head over to my site to give it a read 😎.

Link in bio (go to blog) or via my IG story today.

With thanks to:
@bda_sng
@jamesmorannutrition (whose slides I've hopefully concealed enough here!)
@abbie.paraclimbing
@aimeeellen1
@martinson.w

...and the other speakers who I can't seem to find on IG at this stage!

#sportsnutrition #sportsdietitian #dietitian #rd #performancenutrition #nutrition #nutritionist

Battersea Half: 72:36 and 1st M40 💨. I though

Battersea Half: 72:36 and 1st M40 💨.

I thought I'd really accentuate my below average height by getting some photos with a couple of the tallest blokes I know in running 👨‍👦 @fodrunner and @phil_west_92 (who both had very solid outings today 👏).

I had hopes of sub 71 and a new PB (71:07) today, but that never felt likely when I saw Storm Bert on the forecast, and even less so when gusts blew two massive tents across the track and delayed the start 😳.

In fairness, the wind wasn't quite as mad as feared, but the congestion was the tougher challenge, with the marathon on the same loop this morning. I also couldn't find a pack, as the frontrunners were always slightly too far ahead, so I tried not to stress too much and just treat this as a hard session.

Difficult to interpret, but a decent outing under the circumstances, and very pleased to see lots of familiar faces from across my little running community.

#battersea #halfmarathon #racephoto #medal #raceday
#stormbert #runchat #loverunning #runnersofig

Fulham 10k: 32:48...close but no cigar / PB Could

Fulham 10k: 32:48...close but no cigar / PB

Couldn't decide whether to race this, as I've been under the weather (nothing serious, just standard toddler bugs), but @birdmanspurs thought I was probably in PB shape despite the 🤧 and that it was worth a pop.

And he was right. Ok, so technically my official time was a second outside my PB, but honestly I'm surprised I even got close today, so just shows the benefit of a coach that knows you well.

Quality event and really good course in a part of town I rarely visit. I think most runners had it coming up a good 100m long, but that might just have been the cumulative effect of all the tight turns. With huge thanks to @runthroughuk and especially @topflightraces for having me in their elite field. I'd love to be back next year 🙏.

#10k #runchat #runchatuk #runnersofinstagram #runnersofig #loverunning #runlondon

Race report: Chester Marathon 2:32, and 🥈M40 🏴󠁧󠁢󠁥󠁮󠁧󠁿

Did I mention I ran for England?

A little later than planned, here's the race report blog with my six key takeaways, on a very special day where I learnt LOADS!

Visit the link in bio or in my story, to read about:

1. How no long runs translated into marathon performance
2. Reflections on running relaxed
3. Pack-racing and in-race decisions
4. Pros and cons of race tourism with family
5. Fuelling for sub-maximal effort
6. The benefit of hindsight x 2

Happy reading 🤓.

#blog #newblog #runningblog #runningblogger #runnersofinstagram #runchat #chestermarathon

'It was all going well until 20 miles'... ...is t

'It was all going well until 20 miles'...

...is the most infuriating phrase I hear runners say about their marathon, because it is always followed by excuse X, Y, or Z.

Do the above splits look familiar? They could have been taken from about half the marathons I see on Strava.

Occasionally there's a valid excuse, but 9/10 it's poor fuelling, poor pacing, or a combination of both.

And there's no excuse for either. Why you would put in four months of hard graft just to let it all unravel due to a poor fuelling plan? It is literally what gets you round that final 6.2.

I've added another screenshot. This time from a client, @mjharvey168 , who came to me in summer to crack this, after many years and many marathons of the 'all going well until 20 miles' type. Sure enough, after three sessions on my Core nutrition program, he absolutely smashed it at @tcsamsterdammarathon last weekend, with a 7 minute PB, negative split, and sub 2:50 for the first time.

I was delighted but not surprised to receive this message. Nutrition works. I'll signpost to his performance in my story today.

Don't be a 20 mile twerp. Come to me.

#marathon #nutrition #hitthewall #sportsnutrition #dietitian
#coach #pb #pr #amsterdammarathon #runnersofinstagram #splits #runnersofig

RIP @plantrunner_rd 😢 I felt it was time for a

One door closes, another one opens 🚪🎉 The c

One door closes, another one opens 🚪🎉

The cancelled Great South Run today was my goal race, and only possible qualifying event for an M40 England vest at half marathon over the next 12 months, so that's now on hold until 2026.

Also annoying is the fact I held back at Chester Marathon two weeks ago to save the legs for this.

Ironic then, that this weekend I also receive confirmation that my performance at Chester has qualified me for an England vest at the international marathon again next year! It wasn't part of the plan, but I'll take it 😁. Up and running for M40 selection 🏴󠁧󠁢󠁥󠁮󠁧󠁿.

For what it's worth, I think @great_run made the right decision in cancelling. The Storm Ashley gusts were wild. Got so much respect for my runners grinding it out and about all over the country this morning 💪♥️.

#greatsouthrun #marathon #halfmarathon #englandathletics
#m40 #trainingmotivation #runnersofinstagram #runninggoals #loverunning

Qualifying for England representation (new blog 📝)

This time last week I was waking up to one of my proudest running moments and performances, representing England at M40 level for the marathon at @chester.marathon.half.10k .

And before I recap fully on the memorable day itself (next blog, coming soon), I wanted to recap on the events that led to my selection, in what has been a bit of an up and down year so far.

Happy reading (URL below and link in bio / via my story).

tomhollishealth.com/blog

#englandathletics #m40 #runnersofinstagram #race #marathon #mkmarathon #chestermarathon #londonmarathon #marathontraining #loverunning

Chester Mara 2:32:03 and 2nd M40 for Team England!

Chester Mara 2:32:03 and 2nd M40 for Team England! 🥈

Totally over the moon with that. Probably the most controlled and one of the most enjoyable races I've ever run. Loved every second and never took myself deep.

This wasn't a goal race, and I had another gear I didn't use today, but I feel I learned more from it than many others (and I will totally share some insights this week when I get a chance), but it's just such a big confidence booster for goal races round the corner. @birdmanspurs, you're an absolute boss and I'll always be grateful for taking me to this level. Second place M40...as if.

I ♥️ running. Can you tell I'm feeling slightly emo today?

#chestermarathon #marathon #teamengland #m40 #loverunning #runchat #runnersofinstagram

Right then, big moment 🏴󠁧󠁢󠁥󠁮󠁧󠁿🎺

It's England Vest Time, and if ever there was an excuse for a flat lay, this is it.

So yes, I am representing England in my age category for the first time tomorrow (well, technically I'm a doddery V40 now but I qualified for this as a V35 whippersnapper).

It's the Chester Marathon, and while I'm absolutely not marathon trained (having not run 30km+ for 5 months), this is a proud moment and represents how far I've come with my running over the past decade. Truly, I never thought I'd get to this sort of level.

The plan is to run it in a controlled manner, as I need to recover quickly for faster races coming soon. Hopefully this means I might even enjoy it (kidding myself here), or at least enjoy reflecting on the graft it took to get here, winning @mkmarathon in May.

Let's go! P.s. Chester is lovely 😍.

@chester.marathon.half.10k
#chestermarathon #marathon #englandathletics #masters
#v40 #ukrunchat #ukrunning #runnersofinstagram #flatlay

Happy 20th birthday to parkrun 🎂😎 I've said

Happy 20th birthday to parkrun 🎂😎

I've said it before and I'll say it again. It's the best public health win of our generation, and just gets better (and more inclusive) with age.

It brings people together, and this morning was a fine example. Lots of others like myself doing their Chester marathon shakeouts on this beaut of a course, and I had a lovely catch up with local boy @the_running_dan about chasing each other round London Heathside track sessions a few years ago.

I don't get to run parkruns as often as I'd like, and they are almost always with Ray in the buggy now, but I wasn't going to miss the big birthday. I resisted the urge to wear tomorrow's England vest though...would have looked an absolute plonker 😂.

#parkrun #parkrunuk #parkruntourist #chester #loverunning

Another day, another race, and another year of mar

Another day, another race, and another year of marriage 💘.

Happy 6th anniversary @hollylovescake and thank you for letting me squeeze in running around family life 😬.

Today was a classic slice of current life:

😩 Starts with 'we have to have a serious chat about night weaning' after yet another shocker.

🎽 Rinse myself running (race / sesh deats below and in photo 3). Was a good one today (although Ray wanted 'one more lap, daddy').

🛝 Standard playground finish, followed by romantic cafe lunch where we are unable to maintain even a 20 second conversation.

Wouldn't have it any other way.

Got some huge running weeks coming up now...expect gratuitous photos of me in my England Vest in the coming week...might as well milk it @chester.marathon.half.10k

******
Today was:
15 mins at HR 150s
Middlesex 10km at threshold HR (approx 33:30?)
90 sec recovery
15 x (1 min @ 5:10, 1 min float) 💥

#happyanniversary #runnersofinstagram #runnersofig
#loverunning #race #runningdad

Broken toe 💥 Almost a year since my last injur

Broken toe 💥

Almost a year since my last injury...which was also a broken toe! A familiar story: barefoot looking / chasing after Ray, and smashed my foot into the sofa leg.

Down in the dumps yesterday for sure, but last year taught me that I tend to heal quite quickly if I'm sensible, and no fitness needs to be lost if I cross train well.

So, trying to be positive and focus on what I can do (elliptical / bike) rather than what I can't (run), and I smashed out a hard elliptical HR session at the local leisure centre this morning.

The wind is absolutely wild here anyway so running would have been tough!

#brokentoe #injured #injuredrunner #crosstraining #elliptical

A classic Somerset Sunday session in 3 📸 1. Lo

A classic Somerset Sunday session in 3 📸

1. Looking relieved as I reach the easy bit at the end of my 30 km run on the Colliers Way. Incredibly ungenerous GPS as usual and subtle hills, but 2 hrs of solid graft.

2. Plunge bath (and sauna) recovery @babingtonhouse ...because I always will if it's on offer.

3. High end vegan sausage roll refuelling with the little guy.

Longest run since MK Marathon I think? Anyway, just a decent session on a day when so many teammates and clients have had huge race days. One of those Sundays when you know Check In Monday is going to be a busy one ♥️. A proud day as coach.

#runnersofinstagram #runnersofig #training #trainingmotivation #loverunning #somerset #colliersway
#coach #runcoach

48 hours later I feel very different. On Sunday

48 hours later I feel very different.

On Sunday I was really gutted about my performance at @officialbighalf . Pissed off about my time, worried about how dead my legs felt, and generally overthinking it all.

Then the messages started coming in from everyone else who struggled, and then I belatedly looked at the overall results (which I had been putting off), to find that times were way slower across the board this year.

I ran the final third of the race at reduced intensity to save my legs for sessions this week, but even then, my 74:28 was good enough for 52nd place out of 15K runners, and 4th V40.

By comparison, my 71:40 last year, which was good enough for 39th overall, would have got me 19th this year.

So while it still wasn't my greatest outing, I'm pretty confident that this can mostly be put down to the conditions. Oh and I absolutely should have poured water down my neck long before the last couple of miles - it was absolute bliss.

To anyone who PB'd or even got close on Sunday: I salute you 🫡.

#bighalf #halfmarathon #runnersofinstagram #racephoto
#race #racerecap #runnersofig #loverunning #runlondon

Big Half...big mess 👎 Not my day at all. 74:28

Big Half...big mess 👎

Not my day at all. 74:28, my slowest HM for a fair while, and considerably slower even than Frome Half a fortnight ago which was basically mountaineering 😂.

Admittedly, I eased off and tried to 'enjoy it' (which I obviously didn't) from mile 7/8 when it was obvious that a decent time was gone, but even so, a humbling race just after I'd started feeling close to my best again.

Heat? Humidity? Maybe, as there was plenty of both, but my legs simply didn't have it and the course felt anything but fast today. How I got 71 here last year I have no idea!

Anyway, this was by no means a goal race, so we learn from it, become a better runner, and move on. And what better way than 2 hours splashing in the Granary Square fountains with Ray and a Newcastle win ♥️.

Very interested to hear if others struggled or smashed it today. Still love the event @officialbighalf.

#bighalf #runnersofinstagram #notmyday #runnersofig
#runchat #halfmarathon #runlondon #london

Frome Half: 2nd place! 🥈 Belated 40th birthday

Frome Half: 2nd place! 🥈

Belated 40th birthday drinks with Somerset family and friends, preceded by the hilliest road race I've ever done 😳. I asked a few friends to join me in this nearly a year ago, and everyone delivered today! So chuffed.

First time doing my home town half. 1:13 something, way behind first and way in front of third. A bit lonely at times but great race. Cheers @runthroughuk . See you next year (and I'll win it 👀).

#loverunning #runnersofinstagram #runnersofig #runchat

Back in business 💪 Such a good weekend of runn

Back in business 💪

Such a good weekend of running and I'm really just loving the process of getting back to my fittest. Concise summary of 4 snaps:

1. 33:19 at Sri Chinmoy 10k yesterday. Hard but controlled, and my best race since June for sure. Pleased as punch.

2. Kudos to my @clevelandclinic colleague @rebeccaibunting who also had a good day, sneaking a new PB (and she's already ridiculously quick). We have a fast MDT 😂.

3. Lovely Sunday long run (26km, mostly moderate) finishing up at London Zoo. Father and son refueling before we head in. And yes, I often wear the same vest for multiple runs in a row 🙈🌍.

4. The little guy enjoying his first time at the zoo, because why not. He fell asleep before the giraffes, sadly. Next time.

#runnersofinstagram #runnersofig #loverunning
#runlondon #londonzoo #runchat #trainingmotivation
#training #10k #fitness

A year of 🫁 training with the @powerbreatheuk K

A year of 🫁 training with the @powerbreatheuk K5 IMT...

An ICU physio colleague first mentioned this kit last year. It's used clinically for respiratory rehab, but also for inspiratory muscle training 🌬️ in elite sport (I'll stay respectfully 🤐, but some impressive names).

Anyway, long story short, my crossover between ICU and the running world put me in contact with @powerbreatheuk , who have been kind enough to lend me their amazing K5 IMT in preparation for Valencia marathon 2023 and beyond.

And this is by no means an ad, by the way! I just really like the product, think it's really helped my running, and wanted to say thanks and give it a shout out. They don't know I'm posting this.

If cardiovascular, neuromuscular, and mental are 3 of the main types of fatigue in distance running, I feel I've chipped away at that first one by making my breathing more powerful and efficient. There's plenty of data on the laptop to support this, but I suppose the proof really is in the pudding of some of my best race performances over the past 12 months including PBs at every distance!🏃‍♂️.

P.s. my technique in this photo is terrible 🤦‍♂️. Needs to be much more 'diaphragm' and less 'neck'! I'm still learning.

#powerbreathe #training #marathon #trainingmotivation
#respiration #breathing #cardio #cardiovascular #pb

Topflight 5k: 😳 clinging on for dear life among

Topflight 5k: 😳 clinging on for dear life among the elites

My first ever elites only race last night, and it was a privilege to even be in the same field as those classy runners. I can't recall the qualifying criteria but I must have just sneaked in (so I dutifully took my place at the back at the start as per the vid).

After a summer of mixed performances but usually podium finishes, this was a very different experience.

As expected, I finished very near the back in 16:19, a totally middling time to draw a line under an underwhelming summer 5k season!

--------
Pros:

🏃‍♂️Form looking better finally - less 🐔 arm than usual @birdmanspurs 👀

🎉 No more evening races for 2024! They really aren't for me. After early starts and busy days at work, I'm just 💩 by 7pm.

⏱️ 16:19 was an OK result. 15 second improvement on 2 weeks ago, but still way off PB form.

--------
Cons:

🤯 I mentally lost it in a big way yesterday. I was looking for a way out at 4km and jogged for a couple of mins before my old mate from MK mara (@kearneymark) came past and gave me a boost to pull myself together.

That's actually it, that's the main con, but it's a big one. I've always been proud of being a gutsy runner, but that just wasn't the case yesterday. Bit of a bottle job.

---------
So many familiar faces yesterday too, which was cool. The aforementioned @kearneymark, @fodrunner who came so close to sub 16, @ben_is_running who I met at the end, and one of my clients, @phil_west_92 who smashed a SB in his race and kindly got the 📸 of me.

So anyway, after a stop-start summer, we now move on to bigger and better things, and I can't wait. The motivation is 💯 there to graft and produce some special results.

Thanks to @topflightraces and @runthroughuk for having me and for an excellent event.

#5k #race #racephoto #trainingmotivation #trainingmotivation #runninggoals #runnersofinstagram
#runnersofig #runningmotivation

This is 40! 🎂 Happy birthday to me. Lovely wee

This is 40! 🎂

Happy birthday to me. Lovely weekend on the coast, spent running, swimming, beaching and eating good food. It's a solid formula for life.

On the running front, I feel that fitness is just starting to come back again after a bit of a lull, although that will be put to an almighty test on Wednesday when I'm in my first ever elite only race 😳.

P.s. everyone runs topless round here. When in Rome 🤷‍♂️.

#40 #40th #40thbirthday #v40 #birthday #ukrunchat #runnersofinstagram #runchat #loverunning

Tough lessons this week 😞 Behind this 💯 fak

Tough lessons this week 😞

Behind this 💯 fake smile was real disappointment at my slowest 5k race in a couple of years. 16:34 at @scmtny, and I just felt so off the pace, which indeed I was. 28s slower than 3 weeks ago, and 39s slower than my PB in this race last year.

I've not posted for a while, because I've been busy enjoying a less running / health focused early summer. Germany for the Euros, Glastonbury, and our 'summer holiday' (very autumnal) in Cornwall.

Downtime is good for the soul, but clearly not great for my 5k running. This was a harsh (maybe also reassuring?) reminder that you get out what you put in.

I turn the big 4️⃣0️⃣ next week, and this is my fuel to kick on and never get complacent 🔥. I'm not ready to slow down just yet.

#runnersofinstagram #runnersofig #notapb #5k #race #runningmotivation #trainingmotivation #40 #training

5k racing...it never gets any easier! ☠️ But

5k racing...it never gets any easier! ☠️

But sometimes the times get slightly faster.

I've got a nice 'back in business' feel today after carding a 16:06 and another 🥇 at Battersea 5k yesterday. Still some 11 seconds off last year's PB, but a HUGE step forward again after a disheartening performance last time out.

20 seconds gained in ten days, and most importantly, confidence restored just in time for my 'mid season interval', where I will try to squeeze in high intensity training around a trip to Germany ⚽🇩🇪, Glastonbury 🪇, and a family holiday 🏖️. Wish me luck!

#runnersofinstagram #5k #5krace #firstplace
#1stplace #loverunning #training #battersea
#runthroughuk #runchat

VAC 5k: 1st place 🥇 (but mixed feelings) A wi

VAC 5k: 1st place 🥇 (but mixed feelings)

A win is a win, but tbh I wanted to see 5K race pace progression, and I didn't get that on Tuesday night.

Yes, this came straight after a 12h working day, and yes it was blustery, but I was surprised to see the splits coming up as slowly as they did, and in the same mid-race-lull pattern as last week (photo 3).

The truth is it's still very early days for speedwork season and I've probably been doing too many races and not enough sessions (this was my 3rd 5k in 14 days 🫢). Still yet to get that top end sharpness back after back to back marathon blocks. So, a minor setback, and plenty to work on in the 11 day break before the next race, but I love the challenge.

Summer 5k races so far:

22nd May: 16:28 (🥈)
29th May: 16:19 (🥉)
4th June: 16:26 (🥇)

#5k #firstplace #loverunning #runchat #ukrunchat
#runnersofinstagram #training #trainingmotivation
#race

16:19 and 🥉 place at Battersea 5k Race 2 of th

16:19 and 🥉 place at Battersea 5k

Race 2 of the summer done 🏝️. Takeaways:

🤬 Still in 'I hate 5k' phase. It'll come...
9️⃣ Sec improvement on last week. Minimum expected.
😂 Don't believe start line chat about expected times.
☕ With 5am starts, evening races will always be tough.

Got dragged out a little fast by a very keen front pack. Had to deal with horrific mid race demons as a result, but reasoned that I'd scheduled my entire day around this race, and battled through to a decent time. Still rusty AF after double mara season! Sub 15:40 (ambitious goal for the summer with @teambirdmanrunning) feels quite far off currently but I'll keep chipping away 💪.

#5k #seasonsbest #battersea #runchat #thirdplace #summer #speedwork

An unbelievably proud moment 🥲. After winning

An unbelievably proud moment 🥲.

After winning @mkmarathon, I have been waiting impatiently for results to be verified and for this email to come through.

Well, here it is! I can't believe I will be wearing the England vest and representing my country. Got to be my best running achievement to date.

It's coming home.

P.S. Also very much looking forward to the long weekend in Chester. Have heard only good things.

#marathon #masters #englandathletics #ukrunchat
#runnersofinstagram #itscominghome #ukrunning #chester
#chestermarathon

Up and running for speedwork summer ⚡ 16:28 was

Up and running for speedwork summer ⚡

16:28 was good enough for 2nd place at Hyde Park 5k last night.

This was pretty much my first burst of speed for over a month after back to back marathon tapers and recoveries, so a nice little season starter. Lots of work to do to get back to 5k PB shape (15:55) and below though, so watch this space.

Here's a couple of photos of me looking decidedly bored at the start line (although not as bored as the lad yawning behind me), and with the guy who I had a great race with but whose impressive kick beat me by a few secs at the end. No idea who he is as my results page isn't working!

Also, a treat to see a couple of clients kicking off their summers in style at Hyde Park last night too. Cracking runs by @phil_west_92 and @darciewest23 💪💪.

Onwards and upwards. Let's go.

#5k #runchat #runnersofinstagram #speedwork
#coach #runlondon

Medal Monday (a week late) + 1st place prizes 🤩

Medal Monday (a week late) + 1st place prizes 🤩.

I don't normally do this, but then I don't normally win marathons.

@mkmarathon

#medalmonday #marathon #mkmarathon
#firstplace #1stplace #medal

First place 🥇at @mkmarathon 2024...what a feeli

First place 🥇at @mkmarathon 2024...what a feeling 🤩

🎥 How it finished
📸 How it started
🫂 And a top lad I met on the way round

After grinding out a frankly unenjoyable 2:30 at London, it was a risk booking another flat out marathon 15 days later, but (cheers @birdmanspurs )...it totally paid off.

The aim was top 3 V35, qualify for an England vest, and finish the block with real pride. I knew this was within my capabilities, and there was an outside chance of overall podium. I never considered winning the thing.

Without going into granular detail (save that for the blog), I had the same high HR issues from the start that I'd had at London...not quite shaken a persistent cold.

The unpredictable up / down / winding nature of the MK course (beautiful btw) actually helped here though, as I didn't worry about locking in a pace and just rode the undulations.

However what really helped was meeting, chatting to and running with @kearneymark from mile 4 to 18. We soon established we were similar (2:30 PB) standard, and with similar goals for the day. We worked together (despite being Sunderland and Newcastle fans 😂), and picked our way through the field, helping each other through rough patches.

We were 5th and 6th at halfway, and although we faded like everyone else, we had just enough left to keep overtaking and both get on the podium. I took the lead with about 2 miles to go and just gritted my teeth thinking about taking the tape.

So here's to you @kearneymark. Hope you're recovering well and enjoying some Durham sunshine. Couldn't have done it without you 🤛.

#marathon #mkmarathon #firstplace #1stplace #runnersofinstagram #ukrunchat #loverunning

I won @mkmarathon today! 🥇 I'm just so happy,

I won @mkmarathon today! 🥇

I'm just so happy, surprised, and exhausted. Old school racing on a seriously tough course. That's all I'm going to write just now, but a really proud day 🥲.

Much more to come.

#miltonkeynesmarathon #marathon #firstplace
#1stplace #runnersofinstagram #ukrunchat

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