McCarthy Fitness and Wellbeing

We aren’t Hybrid.

Here’s the reality.

Running a 10k and doing some bicep curls doesn’t make you hybrid. Nor does being able to complete a Hyrox and deadlift your bodyweight in the same week.

True hybrid (concurrent training) is difficult.

Being able to be savagely strong whilst also being able to complete long endurance events takes a lot of time and effort.

And quite frankly, most people struggle to get 3-4 decent sessions done a week let alone 8+ it takes to develop strength and endurance simultaneously.

The McCarthy Method isn’t hybrid.

Is it going to get you in the shape of your life? Yes.

Is it going to build you fitness to take on endurance challenges? Yes.

Is it going to get you strong and robust enough so you can do those challenges injury free? Yes

Are you going to hybrid at the end? Still no 🤣

Will you care? Absolutely not.

Because when you are excited to be topless around the pool for the first time.

Or able to drop a shirt size for the first time in years.

Smashing the other parents at the kids sports day parents race.

Or doing the race you have been dreaming about completing.

It doesn’t matter what it’s called.

It just matters that you got there 🙌

When Alice first got in touch she was struggling with injury which was preventing her from being able to run.

She was frustrated at not being able to do the thing she loved.

We stripped things back and started working on building her a base of strength and stability.

This included:

- building calf and overall foot strength
- building a base of overall strength
- a gradual approach to increase running volume

We hit a few minor road bumps along the way but as Alice progressed so did her confidence in what she could do and what her body was capable of.

This culminated in a 10km race last Wednesday, running her 3rd fastest time.

But more importantly she:

✅ felt strong and could push the finish
✅ ran pain free
✅ has renewed confidence in what she is physically and mentally capable of

Great to see her running so well in her first event after injury.

Well done excited to see what’s next 👏🚀

If you are struggling with your training then drop me a message to see how I can help.

When Emma got in touch she needed help.

Frustrated by an injury that hampered her doing what she loved (running.)

That had led to her becoming bored, un-motivated and had stopped training altogether.

The knock on effect being she felt unfit and out of shape.

She dropped me a message to see if I could help kickstart her fitness again and we quickly got a plan in place.

We worked around her injury and the guidance she was receiving from a physio.

Giving her regular bodyweight conditioning along with some walking/running sessions to get her moving and get back to feeling like her old self.

We also looked at giving her guidance around diet to help get the most out of her training (less chocolate and more protein.)

Combined with regular checks ins and a gentle nudge in the right direction when needed.

The end result?

Back into a rhythm of fitness, feeling fitter and stronger than before.

Plus she is recovering from the injury and able to run again.

If you need help getting back into fitness.

Or you are struggling with injury and lack of motivation.

Drop me a message to see how I can help.

Feels strange that it was only a week ago I was nearly at the end of a 100 mile race.

You spend so much time training and working towards something for it to be over so quickly.

And I still don’t think I have taken in the full experience.

While the last thing I want to do is just jump to the next goal without fully appreciating the one I have just ticked off.

I am looking forward to getting back into a rhythm of training again.

I have a mini goal of a local 10km race to run in. Having something like this is great to have a training focus. I feel much more aligned when I have performance related training goal.

Having said that most of my training and focus is going to be around rebuilding some strength/ muscle while maintaining fitness.

And of course getting as healthy as possible pre baby 👶

This is my favourite photo from the few I took during the 100 miler.

Running at night is a strange experience.

Trying to judge how far ahead the person in front of you.

Peering behind to see the lights following.

At time just seeing darkness.

And on the odd occasion where’s it’s open being able to see the trail of lights looming in the distance.

The pit stop after this was the worst of them all.

There was about 5 runners there. Two in foil blankets. One asleep on the floor. Another making their way out. One more on the phone to a loved one. Contemplating throwing in the towel.

The volunteers here almost looked as tired as the runners. Weary faces everywhere. And just an eerie silence hanging over.

I didn’t stay long. There was no need. You can lose a lot of time sitting around feeling sorry for yourself at checkpoints. Restock and refuel then back out. I had a job to do.

I thought this section was going to be enjoyable. It was home turf and trails I had run on for years. But by 70 miles in any sentiment I thought I would feel had evaporated and the dull ache of fatigue and tiredness had replaced it.

I went on. Willing the light to replace the darkness and hunting down the next checkpoint which would lead way to the final 21 mile stretch home.

North Downs Way 100 miler.

28 hours 46 minutes.

What a brutal but beautiful experience.

It was always going to be a push to get ready for 100 miles in 8 months.

But I knew what I lacked in training would be made up for in stubbornness and refusal to quit.

Two traits which were once again tested.

Ran well up to 60 miles and then overnight as the fatigue and mind games crept the pace slowed.

The last 23 miles were savage. You have completed so much yet it still feels like there is so much to go.

Constantly wanting to quit and just sleep. And yet I knew I was physically capable of getting the job done so continued.

Those hours dragged with the monotony of the slow trudge forward. Trying to run to speed up the countdown of miles to the end but managing a shuffle at best.

Celebrating each mile as it passed knowing I crept ever closer to the finish line.

And the overwhelming feeling of relief to finish.

Don’t think the full scale of the achievement has sunk in yet.

100 miles was another level of brutality.

You could see every person who lined up on the start line was fit and capable of being there.

But the latter check points were awash with people asleep on the floor, long stares, tired faces and an eerie quietness.

Thank you to and my parents for being the best support crew. Having friendly faces, hugs and coffee kept me moving forward. Grateful to you all.

Thank you to for putting on an epic race. And the volunteers whose willingness to look after you at each checkpoint and words of support and encouragement are pivotal. Your kindness does not go unnoticed 🙏

A lot of lessons learnt should I ever choose to revisit the 100 mile distance. But unlikely to be for a long time.

Time for a week off training and work.

100 miles completed- I became a centurion 🫡

When I started the journey towards 100 miles there were many reasons I wanted to give this distance a go.

But one important one was leadership.

Leading my clients.

Leading myself.

And being able to talk about the journey from a place of experience and authenticity.

How can you truly relate to the experience a client goes through without having to do it or something similar yourself?

How can you truly appreciate the nuances of training, fuelling and balancing life with running these distances?

What’s it like running over 24 hours?

How do you run through the night after having already run for 14+ hours?

How does what you want to eat change?

How do you get to the point of feeling like you have nothing left and yet still take another step?

I wanted to feel it all.

To grasp it.

And learn from every mile, gel and sweat soaked t shirt.

I have changed my mind several times on several topics through the last 7 months.

On volume, training and nutrition.

Something I would not have done, had I not experienced it myself.

I still have the final hurdle to cross.

But I know that whatever the result- I am a better coach as a result of going through this process.

You can read all the science, training guides and do all the courses you want.

But until you actually do the thing.

Some of what you are doing is still guesswork.

If you have followed me for any length of time then you will probably recognise Lisa- an OG of the McCarthy Method online.

She originally got in touch to help with a fuelling related problem for marathons and then got involved to help bullet proof her body for all the running she does.

Fast forward a few years and she has completed multiple half marathons, marathons and ultras with plenty of PBs along the way.

But a few weeks ago we had a first in the form of a Nuclear Fit race.

Which has a similar format to Hyrox so combines running and weight based exercises.

And apart from a few technique based problems she smashed it.

Plus loved the experience and new challenge so I have no doubt will be back to do another soon.

Great to see the strength and athleticism she has built over the years compliment her running in a challenge like this 💪

Her hard work is a testament to 2 things I am a big advocate of:

1- you continually improve and hit PBs regardless of age/ how long you have been training.

2- strength training will help your sport, help reduce injuries and improve overall quality of life.

Looking forward to helping Lisa take on the next challenge 🚀

And just like that the 100 mile training block is over.

Less than 2 weeks before the event itself.

Feels strange to have something that has occupied so much of your time to be coming to a close.

Although I know I will have plenty to keep me busy over the next few months.

It fair to say this training block has been one of the most informative yet and taught me ore about ultra running than ever before.

It has allowed me to try some different methods of training and in turn broadened my toolbox and ability to coach.

There’s one thing learning about the science and methods of training.

But the application itself brings its own challenges and nuances.

Which is why I take so much value from training and competing in events.

Both personally and professionally.

Looking forward to the race and seeing what I can do.

Great run out with these gents at Beachy Head this morning.

Good company, chat and lots of hills.

Days like this are what makes running for me.

Reality is there will always be someone fitter, faster and running further than you.

And while I believe you should still strive to improve irrespective of what anyone else is doing.

Being able to find joy in sharing these moments and adventures with likeminded people is what will keep me in the running game even when I’m not running PBs or at my best.

Solid end to the 100 mile training block and week 🏃‍♂️

This Sunday I will be heading down to Beach Head with a few clients for a run on the South Downs.

If anyone fancies coming along then feel free to get involved.

Will be an easy pace, aiming for around 8-10 miles.

Then a coffee after.

We are meeting at Beachy Head car park at 8am.

If you are keen then drop me a message.

Yesterday I did a talk at a local law firm.

The topic was fitness and nutrition for busy people.

The focus was essentially getting the most out of the least.

And about how if you focus on making small improvements to your fitness, lifestyle and nutrition over time these add up and have a big impact.

The three big takeaways from the talk are below 👇🏼

1- be time efficient.

If you are time poor then you need to be efficient with the time you do have.

That means shorter, sharper workouts. Bulk cooking and freezing meals. Including small exercise “snacks” where possible. And a focus on an increase in movement overall.

2- planning and preparation.

To be more time efficient you also need to plan and prepare better. Making sure you know what you are cooking. What you are doing in the gym.

Making sure you have the relevant tools that will enable you to get what you need to done.

3- if in doubt outsource and invest.

As a business I know to get things done I need to invest in one of (or combination of) three things to get something done.

Time, energy and money.

If you don’t have the time or energy to invest into working out how get fitter and improve your nutrition, then you may need to hire someone else to help you.

Outsourcing this thinking will save you time, effort, frustration and will undoubtedly get you faster results.

So if you are struggling then hire someone with the relevant expertise to help you.

Let me know if this helped 👊

3 lessons from time in the mountains.

Although I have been back on home turf for a while here are a few reflections from my time away.

1- don’t forget the mission.

It’s quite easy it a world of constant comparison to lose your way and forget what you are actually working towards, what you enjoy doing and how to get there.

The mountains were both a reminder and a chance to reflect on this. A reset and refocus moving forwards.

2- when you need to think, create space.

One of the lovely parts of this holiday was how little I was on my phone. And the lack of constant input allowed me to think deeper and clearer.

Something I’m taking forward is stricter periods of focus and time phone free.

If you need time to think then create space to do so.

3- physical freedom.

It all comes back to this. Being fit, strong and physically capable gives you physical freedom.

To run, hike, cycle, swim, box, lift, garden, move house etc etc.

And to be able to get up and do it again the next day pain free.

That to me and many of my clients is the goal. And therefore linking back to lesson 1 still remains the mission.

Whether you are 25 and wanting to see what you are physically capable of.

Or whether you are 70 and wanting to stay active for another 10+ years.

Being fit, strong and physically capable will help you do that 🚀

Thought I would share the current timetable of classes/ runs I am currently involved in.

So whether you want a group of people to run with.

Or you are looking for a bootcamp to fast track your fitness here are some options.

2 x Halo run clubs catering for mixed ability runners.

2 x Woodland workouts which is a Bootcamp style workout using your bodyweight in the beautiful surroundings of Southborough woods.

If you want to get involved in either or have questions about either drop me a message to find out more.

This isn’t a guilt trip.

It’s a reminder.

Those goals you set yourself. How are you getting on with them?

Because life moves fast. And soon enough it will be 2025.

If you haven’t started yet. Start now.

If it’s a priority, you will find a way.

If you need help, ask.

Don’t spend another 6 month telling yourself you will start on Monday.

What now?

Now that the 100km is done, attention turns to 100 miles.

I won’t lie, the prospect of this still feels daunting.

When I originally did the North Coast 110 last year I swore I didn’t want to do anything like that in a long time.

But I always knew 100 miles was on my radar.

And as myself and began talking about having a family.

I didn’t think there would be another time where I would have the time and energy to train for and complete 100 miles.

And now here we are, seven weeks out.

Saturday was definitely a confidence boost that I can take on those kind of distances.

However the thought of taking on an extra 36 miles does fill me with a little bit of fear.

But then again I guess it’s that challenge that draws me to these events.

So the next few weeks is planning to look like as follows.

1-2 weeks recovery
1-2 weeks rebuilding
1-2 weeks higher volume
1-2 weeks taper

This will all be dictated by recovery and how quick that is.

Feels strange to be going into the last few weeks of training leading into this race.

But I’m looking forward to taking on the 100 mile distance and seeing what happens.

Plus I thought it would be a cool story to tell the little one, that in the year they were born their Dad decided to run 100 miles 🤣🤷🏼‍♂️

Race to the King 100km debrief.

I didn’t expect to be having to run in rain in a summer ultra.

But that’s exactly how this one started.

First few hours of running were quick to the point I had to actively slow myself down.

I knew the first 50km was pretty flat so I toyed with the idea of pushing hard on the first 50km and seeing what happened in the second 50 or being conservative and saving my legs.

I went for the first option, which probably slowed me a bit later. But it was good flat running with some decent road sections.

First 50km I ran a PB and came into the halfway check point feeling good.

I could feel my legs but was still running well as I left the check point.

The hills pretty much started straight away so it was much slower moving. The next 20km or so were ok but as we approached the 70km point I was flagging.

I began to run with a Welsh lad who I began chatting to and that helped as we got to the next check point.

We had an 18km stretch before the next check point so took a bit longer before setting off joined by another lad from London.

We walk/ran the next 10-12 km. If I had been alone then I might have pushed this section a bit more. But to be honest by this point I was grateful for the company and camaraderie to take my mind off my legs 🤣

It was around here appeared to do a section with me. I was once again grateful for the company, keeping me moving forwards.

He saw me through to the final 6km which I trudged on solo.

By this point I was ready to finish so was happy to see the finish line after probably the steepest decent of the day 🤦‍♂️

Finished up in 14hrs 9 minutes (although because it was 102km I finished the 100km just before 14 hours 🤣 so I’m taking that win.)

Managed to knock about an hour off my 50km PB due to the flat section at the start.

And at least a 5 hour PB off the previous 100km I have done.

Overall feeling stiff, sore but very happy with how the race went.

Time to rest and recover before final prep for the 100miler begins 😅

Thanks to for an epic race

And thanks to for being the best support crew.

Procrastination. Overwhelm. Self doubt. Inconsistency.

All things I have experienced at times.

And at times it felt harder than it should.

But that’s mainly because I was making it hard.

Changing my workouts and plans every other week.

Trying to chase the latest fitness trend or diet.

Looking for quick fixes and getting no results.

But when I actually sorted myself out.

Got clear on what I wanted to achieve.

Had some structure and accountability.

And put some effort into the plan I was following.

It felt like I was playing on easy mode.

The results came like London buses.

All at once.

Fitter. Stronger. Faster. Leaner.

It was like someone had flicked a switch and it all fell into place.

And there’s nothing special about me.

Nothing that separates me from you.

You can get exactly the same thing.

But like me, you probably need some help.

Because you may think you can take on the world alone.

But trust me, it’s much easier when you have someone there to help you along the way.

And as someone who has pretty much always had a coach or mentor for the last 12 years, I wouldn’t have mad half the progress I wanted to if I hadn’t had help along the way.

The team is growing and we want more like minded individuals to join.

If you want to know more drop me a 👊 below or in my inbox.

Big shout to who took on and smashed his first ultra a week ago.

After completing 2 marathons earlier in the year he wanted to push things up a level.

But was struggling with persistent knee pain and working out where to go next.

We stripped things back and did a stability focussed strength block alongside a lot of aerobic running.

Which allowed him to cruise through Ride 100 and his first 50km race pain free.

Our focus now turns to a 100km race in the later stages of the year.

And building some speed and strength to help him endure the longer distances.

Awesome to see him smashing his goal.

And looking forward to see how he gets on over the next few months.

Dave wasn’t happy with how he looked and felt.

He had achieved some awesome results running wise earlier in the year.

But with a busy family life and a hectic work schedule had lost direction with his nutrition and needed to refocus.

We had a chat and implemented a plan.

Like many people, he has a good understanding of what he should be eating.

Often it’s just a case of being given some targets to hit, some ideas of how to implement it and also someone to keep you on track.

A few weeks later and he’s absolutely flying.

Weights down, performance is up and he’s feeling stronger than ever.

If you have been telling yourself you’re going get yourself sorted for the summer and are still no closer to looking or feeling how you want then reach out.

Drop me a 👍 in the comments or by DM if you want to see how I can help.

1 week out.

In a weeks time I will be in my first few hours of Race to the King.

Looking forward to the challenge and getting the distance in my legs ahead of the 100 miles in August.

This will be the longest distance I go before then.

Training on the whole has been really good and I have felt the fittest I have ever been.

Having said that the last few weeks have been a bit all over the place due to changes in routine etc.

It’s felt like training isn’t going to plan.

But I have to remind myself that a few weeks of imperfect does not count out the months of good training leading to that point.

But these are the tricks your mind starts to play on you as the reality of a race creeps up.

On the whole I’m feeling fit, strong and ready to tackle the challenge of 100km.

Time to put all the training into practice 🫡

In two weeks time I will be in recovery mode after 100km on the South Downs.

This race seems to have crept up rather fast.

And as ever the usual voice of doubt begins creeping in.

“Have I done enough?”

“Will I be fit enough?”

“What if I fail?”

Here’s the thing.

Those thoughts are always there. Whenever you are applying yourself or taking on an unknown challenge there will be the voice of doubt.

Regardless of experience, of training and of fitness.

They will always be there in some way shape or form.

But over time.

You just get better at dealing with them and replacing them with positive thoughts.

Through experience. Through the evidence of your ability in racing and training.

And over time your ability to turn up the volume on the positive and turn down the volume on the negative increases.

These days I see it as a sign that I’m on the right path.

And that if I’m getting those feelings of doubt I’m in the right place and taking on the right challenge.

Because if it doesn’t challenge you it doesn’t change you.

So if that voice of doubt doesn’t creep in at some point I know I’m probably not pushing myself hard enough.

The May Debrief.

Two weddings, a birthday trip away, plenty of running, lots of walks and a BBQ workshop.

Also some epic client results across the board.

It’s been an absolute blinder.

June is set to be full of exciting stuff too with an ultra, our first race, potential house move and more birthdays.

Plus plenty more events and races for the McCarthy Method team to take on.

Looking forward to a busy month all round 💪

Physical freedom 🧠

That’s for me is the biggest advantage of getting fitter, stronger and in better shape.

You can turn up somewhere new and explore.

Just lace up and head out the door for 2 hours.

All you need is a route and some shoes.

Looking good and having more energy is awesome.

But in my opinion, having the physical freedom to just turn up somewhere new for a wedding m and head out for a few hours before is a feeling that can’t be beaten.

Want to know why you aren’t getting results?

You’re trying to get the best of both worlds.

Fitness in the week.

Fu***ng it up at the weekend.

Eating well and training all week.

Only to go out on the p**s and eat crap all weekend.

Now look- if you are happy making slower progress or even just staying where you are then that’s cool.

But this programme isn’t for you.

If you are sick and tired of looking and feeling terrible.

Or just want to see what you are capable of doing.

If you actually want to see a change.

Then you are going to have to commit to that for an extended period of time.

And begin to see it as a lifestyle change rather than a quick fix.

If you’re coming into this programme then you are coming in for a minimum of 3-6 months.

And making the commitment to change.

Because those who get the best results will be the ones who go all in.

If you want to get your best results ever then let me know you want in.

I have 2 spaces left for people who are looking to make the change.

And looking and feeling their best.

If that is you drop me a 👊 below or in my DMs for more info.

What can you expect in your first 4 weeks?

- positive changes in body composition and a couple of kg body fat lost.

- people commenting on how much better you look.

- enjoying training and excited to make progress.

- better understanding of what’s possible and what you are capable of.

- wanting to make positive decisions to help you move forward.

And this is just in the first 4 weeks…..

Big things to come from these guys.

If this is something you want to be a part of then I am still looking for 2 people to run through the programme for a discounted rate (will go up to full price as of July.)

1 person has already taken action and got involved 💪

Make sure you don’t miss out

Success is a feeling.

And feeling like you are fit, strong and capable is in my opinion a big part of that.

Feeling like you can take on anything that’s put in front of you is powerful.

And this guy is just getting started.

1 month in and already making waves.

Running easy half marathons and bigger races planned for the near future.

Improving strength on a weekly basis.

And dropping bodyfat in the process.

Looking and feeling great doesn’t have to be at the expense of performance.

They are all interlinked.

So if you want to be fitter, stronger, leaner and happier.

Drop me a 👊 below or in my DMs to see how.

The McCarthy Method is about to take on its June intake of people looking to take things to the next level.

Make sure you don’t miss out 😳

The game has changed….

We are over the moon to announce we have a little one joining us in November.

As you can see Ruby is taking her role very seriously already.

Buzzing to extend our little family as we move into a very different but exciting chapter of life 🙌

Often we get caught up in the same cycle of training and things can get a little….stale.

Here are 3 types of run you can incorporate into your training to shake things up and get you better results.

1. Tempo runs.

A lot of people do interval sessions. But not many use tempo runs.

Tempo runs are like intervals bigger uglier cousin. And while you aren’t running as fast, you will often be running further/ for longer holding race pace or faster.

And often the rest will still be running, just at a lower intensity

Great if you are training to run at a specific pace. I often use them for time (2 x 8 minute sets is a favourite with 4 minutes easy running in between.)

2. Hill reps.

Hill reps are a good way of developing leg strength, conditioning for hills and overall fitness.

They can be done in interval style (fast up then rest) or as part of a continuous run (if you enjoy pain.)

Always worth developing at some stage during training as it has a great overall carryover plus it’s rare you race on an entirely flat course.

You can start as low as 200m sets or go up to 6-8 minute tempos or do a hilly route and run the hills hard and float the downhills.

3. Progression runs.

A favourite of mine to programme as you train a variety of speeds and energy systems. Plus they are easy to do at any level.

Start slow, finish fast. Progressively increasing speed throughout the run.

So if you are running 5km, each km is looking to be quicker than the one before.

Hopefully that gives you some ideas of things you can incorporate into your running sessions.

Give this post a like, save and share if you found it useful 💪

Sorry to ruin the party.

But you can’t have the best of both worlds.

You can’t have it all.

And if you want to create change.

Then something has to change.

And in order to do that.

You are more than likely going to have to sacrifice/ give something up.

And thats ok.

I’m not saying you need to live like a monk for the rest of your life.

But if there weren’t certain habits, thought patterns or things you did, that needed changing.

You wouldn’t be looking for change in the first place.