Newsletter: July 2025
- Kayleigh Webster
- Jul 31
- 8 min read
💥 From Crutches to Comebacks — This Month Was About Perspective
July didn’t look like the plan. But honestly? I didn’t hate it. My holiday to Gozo brought sun, sea… and crutches. No running, no hiking — just pure enforced rest. And weirdly, I enjoyed it (maybe a bit too much?!). Turns out a week of stillness, sea swimming, plenty reading and no expectations can work wonders for the soul (and bones)😀
Here’s what else I’m sharing this month:
📚 The Brave Athlete — the book that’s helping reframe self-doubt and motivation dips
📣 Evolution Coaching — perfect for runners thriving with more autonomy
🏃♀️ The 1:1 Blaster — short, sharp speedwork that still hurts (in a good way)
🧠 Anchor + Adapt — a mindset tool for when routine’s been shaken
🥦 Fuelling when you’re not training — how to avoid the under-eating spiral
July's Highlights:
📖 Two books down, legs up! Gozo gave me sun, space, and stillness. Crutches meant no hiking or running, but the enforced rest did wonders. Finished The Long Walk by Stephen King (if you know, you know) and came home feeling mentally stronger.
🎉 One of my athletes took 30 minutes off her Run The Blades 50km time — and did it while lifting others up along the way. The fire is relit and her belief is back 🔥
🌧️ Highlander BYU delivered torrential rain and emotional highs. Proud to have passed on my Team Scotland place, and even prouder to witness our RTC Warriors hit huge personal wins in the mud and madness.
🌳 The Beecraigs Backyard Ultra SOLD OUT in an amazing 22 days! And the buzz is continuing to build! Simulation days coming soon. Follow in instagram @beecraigsbyu and join the Facebook Community. Be ready 😉
🆕 Launched the Evolution Coaching Package — built for runners thriving with more autonomy, but still craving structure and coaching expertise. If you’re in your groove but want a little extra edge, this one’s for you. |
From the Blog
🏋️ The Protein Facts You Need to Know!
This month, I finally put into words what’s been shifting behind the scenes: how I’ve completely overhauled my approach to protein — and why most runners (especially women) are probably getting it wrong.
The blog covers: ✨ Why the “recommended daily amount” isn’t enough for active women 🕒 How when you eat protein matters just as much as how much 💪 The small changes I’ve made that are making a big difference to recovery, strength, and even mood 🌱 Easy high-protein swaps if you're dairy-free, pescatarian, or plant-based (I’m all three some days!)
Whether you’re building back from injury (like me) or levelling up your training, this is the post I wish I’d read a year ago.
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Coaching Corner
Is it normal to lose motivation when I can’t train properly?
Short answer? Absolutely. And it doesn’t mean you’re not committed.
(Sharing this holiday photo because… well, it makes me laugh.).
Injury. Fatigue. Life chaos. It all knocks momentum. But losing motivation isn’t failure — it’s feedback. Often, it’s just a signal for rest, clarity, or something smaller and more manageable.
Here’s what’s helped me — now 8 weeks post-diagnosis:
🧭 Reframe your plan — a 10-min walk or band circuit still counts
💭 Reconnect to your why — joy? calm? challenge? get back to that...how about running without a watch?
🌀 Drop the pressure — sometimes motivation returns the minute we stop forcing it.
I had to take my own advice this month. Once I stopped chasing what I should be doing, and focused on what I could do, things shifted.
What question do you want answered next month? Hit reply — I’d love to hear it.
Book Recommendation of the Month
Book of the Month: The Brave Athlete
By Dr Simon Marshall & Lesley Paterson
If your brain ever spirals mid-run or you’ve found yourself lying awake wondering, “Why am I like this?” — this book is a game-changer.
Why I’m recommending it this month:
I’ve had my own motivation wobbles during recovery, and this book helped me normalise the inner chaos
It’s ideal for athletes who deal with perfectionism, self-doubt, or identity struggles
It offers actual exercises for managing your mental game
Top takeaways:
✨ How to stop the negative voice in your head from taking over
✨ Why motivation dips and how to reframe it
✨ The science of self-sabotage (and how to outsmart it)
✨ Tools for building confidence that don’t rely on results
If you’ve got a brain and you train — this book is for you!
New! 💫
The Evolution Coaching Package
£100/month
Not every runner needs daily check-ins.
But structure? Strategy? Expert eyes on your training?
That still matters — especially when you’re aiming higher.
“I’ve not felt like that after a race in ages! Just enjoyed it, finished strong and didn’t empty the tank.” Gill Kirk, Run the Blades 50k - Revolution Athlete
Evolution Coaching is for runners who are already training consistently and don’t need full-time support, but still want a smart, personalised plan, mindset tools and nutrition guidance and regular coaching input.
You’ll get:
A tailored training plan that fits your goals and life
Weekly feedback
Monthly 1:1 Coaching Call
Plus more...read here
If you’ve outgrown generic plans but don’t need the full Revolution Coaching, this is your middle ground.
Flexible. Focused. Built for progress.
Curious if it’s the right fit?.
📞 Book a quick call — no pressure, no expectations.
Just a chance to chat about where you’re at, what you need, and whether this level of support works for you.
🏃♀️ Workout of the Month: The 1:1 Blaster |
Short. Sharp. Spicy.
This is the kind of session that proves you don’t need long efforts to get a lot done. One minute of work, one minute of recovery — simple to follow, hard to hide from. Choose your level below, and remember: this session ends when form breaks down. No ego laps.
The session:1 minute on, 1 minute off (On = hard but controlled. Off = walk or very easy jog.)
🟢 Beginner – 6 to 8 reps (12–16 mins) 🟡 Intermediate – 10 to 12 reps (20–24 mins) 🔴 Experienced – 15 to 20 reps (30–40 mins)
What the “on” should feel like: You should manage the first 40 seconds well — strong, tall, snappy — but the final 20 seconds should start to bite. The minute recovery is enough to reset and go again consistently.
⚠️ If you're fading hard by the end? You went out too hot.💥 Still feeling strong? Add a couple reps next time — or go sharper.
The session ends when your form breaks down. Better to stop at 12 solid reps than grind out 15 sloppy ones. Fast should feel fluid, not frantic.
⚠️ Don’t skip your warm-up. Jog for 10–15 minutes, then add 5 minutes of dynamic drills: skips, high knees, butt kicks, and a couple of strides. It primes your mechanics, wakes up your nervous system, and significantly reduces injury risk. |
Athlete Spotlight! 🥇
This month, Gill didn’t just hit her goals — she rewrote them. 💥 After a rocky patch, she showed up, helped others, and absolutely owned her PB at Run The Blades, 30 minutes off her previous best. 💪
“I’ve not felt like that after a race in ages! Just enjoyed it, finished strong and didn’t empty the tank.” That’s what smart, sustainable progress looks like. Strong, steady, and on her terms.
Excited to keep building from here — more trust, more strength, and a whole new level of belief! |
🧠 Mindset Moment: Anchor + Adapt
When routine gets knocked — whether it’s injury, time off, or life just being life — it’s normal to feel a bit off. You’re still you, but things feel unsettled. This exercise can help bring a bit of stability back
Step 1: What’s something that feels like part of who you are, regardless of training?
Not a race goal. Not how many sessions you ticked off.
Something that just feels solid. It could be:
Being someone who moves regularly
Getting outdoors to reset
Helping others
Finding strength in discomfort
Sticking to commitments, even small ones
Step 2: What’s one thing you could do this week that lines up with that part of you?
Maybe it’s a short mobility routine.
Maybe it’s turning up to support someone else's run.
Maybe it’s taking time for reflection, or getting out the door even when you’d rather not.
You don’t need to be in peak training to feel like an athlete.
Sometimes it’s these quiet, consistent choices that help you feel most like yourself.
🥑 Nutrition Insight: Avoid Under-Fuelling
This month I’ve been reminded how easy it is to under-fuel when you’re not running as much.
You tell yourself you’re resting. Or you’re not hungry. Or you’re not “earning it” right now. Before you know it, you’re tired, low, and thinking it’s a motivation problem... when really, it’s just a fuelling one.
So here’s what I’ve started doing — and what I’ve been sharing with my athletes too:
✅ Build in one proper snack every day — even on total rest days. Especially on those days.
It needs:
Protein (repair, recovery, regulation)
Slow carbs or fats (energy and stability)
Enjoyment (so you actually eat it)
Some easy options:
Peanut butter on toast
Full-fat yoghurt with granola or berries
2 eggs and oatcakes
A flapjack and a protein shake
Tofu with leftover sweet potato
You don’t need to “deserve” it. You’re not fuelling just for movement — you’re fuelling for function, mood, focus, and recovery.
If things feel off lately, start here. A proper snack. Every day. See what changes.
What's Next? |
📍Pentlands Social Run – 9th August: Organised by the legend that is Lee @ctrl_alt_delee, this one’s set to be a cracker. A laid-back social run through the Pentlands with great views and even better people.
💪 If physio gives me the green light, I’m hoping to get my first post-injury run banked this month!
🏺My good friend, Zibah @ Linlithgow Pottery will be at Pittenweim Arts Festival between 2-9th August. A great day out for anyone in the area. Those taking part in Beecraigs Backyard Ultra may become fans of her work #IFKYK 😜 |
🎯 Coaching Spaces Open
There are now two ways to work with me — depending on what kind of support you need:
Revolution Coaching £200/month
High-support, high-personalisation coaching for runners ready to go all in. Regular check-ins, weekly calls, tailored plans, full accountability — I’m with you every step.
Evolution Coaching £100/month
For runners already in a rhythm, but wanting structure, smart progression, and expert input to keep building. Fewer touchpoints, same quality coaching.
Plans are flexible. You can switch packages anytime as life changes.
What Makes Coaching With Me Different?
I’m not just a qualified coach with a psychology degree — I’m someone who brings energy, belief, and perspective to your journey.
The athletes I coach feel supported, seen, and fired up to train — not boxed into a generic plan. Every session is tailored to your goals, your schedule, your style. Whether you're racing ultras, balancing shift work, or returning from time out, your plan works around you.
Still Not Sure?
Let’s chat. No pressure. Just a quick call to talk about your running, what’s working, what’s not, and whether this is the right kind of support for you.
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