Testimonial | Client Cristy
I have always fancied myself as a mountain biker and a bit of an adventurer. I have big dreams and love a challenge.
When my friend coerced me into signing up for the Joberg2C, a 9 day 900km mountain bike race across South Africa, I had little hesitation in signing up. It was absolutely aligned with my dreams.
Fast forward a few months to September 2018. I had an impending sense of dread: “what I was thinking?”. I had been trying to follow an extremely complicated online training plan, with little improvement. My approach (just ride & ride) was not working, and… winter was coming! I was frustrated, unfit, overweight and totally overwhelmed. Self-doubt becomes a slippery-slope!
I had just started thinking that a cycling coach / trainer of sorts may be what I needed when I met Dom in her Cyclone class one Friday afternoon. I consider it a moment of divine intervention that our paths crossed and that I asked her if she knew of anyone who could help me to prepare for the event. That is how I ended up at Macclesfield Performance. At the risk of sounding dramatic, this was a turning point not only for my training, but emotionally and physically too.
It was very overwhelming for me (a “recreational cyclist”) to start a new training program with a completely different approach to anything that I had done before. I was strength training 2-3 times a week and following a bespoke cycling program that Natalie put together for me. The stress and chronic sense of failure I had endured while trying to follow the unmanageable online program disappeared as I started with their joined-up approach. They did the thinking and the planning, all I had to do was put in the time!
I was always dismissive about my status as a “Recreational Cyclist”, Dom and Nat made me feel like an “Elite” and were so committed to helping me smash my goals! Having this level of interest, care, support and, of course, challenge was something that I had not experienced before.
Encouragement for getting a squat right, or having a good Wattbike session, or improving on a Strava segment meant so much to me, at a time when I had been feeling so lost and low. Bit by bit, session by session, my strength, endurance and confidence grew. My countdown app to the event started to excite and no longer scare me.
In April I set off to South Africa to participate in the event. I was excited for it. I took a lot of confidence in the fact that my coaches were confident in me smashing it! Also, I had seen so much progress in my strength and endurance while on the program. Having cycled in snow, rain and mud (mostly on my own) I had built a good amount of mental resilience too. Somewhere along the way I started to believe in myself again.
The Joberg2C experience was incredible, and incredibly tough. Cyclists bikes and bodies take a massive hammering on the trails, some of which are very technical. 9 days and 65 odd hours in the saddle is significant, with little opportunity to recover in between. I was ready though. I can honestly say that I had been perfectly prepared for this kind of event!
Because of the strength training, I could keep form over hours on long smashing descents. Because of the bike sessions to specifically build endurance, I could get to the top of long climbs without my heart rate going out of control. Oh, there were plenty of them (a few days were in an area called “the valley of a 1000 hills”)!
I am deeply grateful to Dom and Nat for their help and thoughtful programming. I would never have managed this ambitious goal without them. As much as I loved the ride itself, it was the journey getting there that made it the so satisfying.
Course | Couch To 5km June 2019
Running can be a scary thought if you’ve never done it before. Where do you start? How much should you do? Where should you run?
There are so many questions that are sometimes off putting enough if your confidence is already a little low.
At Run Macclesfield & Macclesfield Performance we aim to take all the unknown away to make it as simple and as exciting as possible for you to lace those trainers up and get started! So we developed our Couch To 5km course.
What is the c25km course?
Our C25km is a progressive 8 week course, under the tutelage of our two UKA accredited Running Coaches, Emma & Natalie and a UKA Leader in Running Fitness (LiRF) Rich. Who endeavour to offer you full support and programming during your learning period. We have been leading Couch To 5km Courses in Macclesfield for 5 years and our excitement for getting newbie runners to that 5km marker never fades!
The support at our C25Km courses doesn’t stop with the bare bones of the session plans and weekly group runs. Your coaches and LiRf are on hand throughout the 8 weeks to offer you all kinds of support; ranging from advice on footwear, correct running form, warm up and cool down help, training tips and so much more. The course also includes 8 weeks of “core strength” sessions to attend if you wish as part of your course content amongst lots of other helpful hints and tips along the way - laying you the perfect foundations for your new found healthy hobby.
History has proven with all of our previous C25Km courses that by end of the course you'll be tackling the distance without a moment’s thought, a fully fledged and more than capable 5km runner!
Yes - YOU!
Your course content includes two coached runs a week, Monday and Wednesday evenings at 18:30. Meeting at Macclesfield Performance on Gunco Lane, Macclesfield, and a homework run to do in your own time. Don’t worry if you aren't able to attend every single session as we have plans in place to ensure you never fall behind.
Over the last 5 years we've delivered 15 courses with over 250 course graduates. These runners have gone to achieve plenty more impressive milestones and goals with us. These include…
Continuous weekly club running with Run Macclesfield.
Involvement in other courses at Run Macclesfield & Macclesfield Performance
Park Run participation.
10km obstacle courses and local events.
Regular trail running.
Half Marathons - both road and trail.
Marathons - both road and trail.
Regular gym attendance at Macclesfield Performance.
Fat loss, better health, new found self-confidence and improved physical fitness.
We are immensely proud of all our runners and to help new runners go from strength to strength is one of our favorite things to do.
Check out some of these testimonials.
+ Jules thinks....
C25Km with Run Macclesfield was a fantastic opportunity and experience. The coaches were extremely knowledgeable, they kept an eye on your running form so they could advise you how best to improve or tweak things. The warm ups and cool downs were fantastic and the course worked! Never in a million years did I think I would be able to run 5 kilometers, now I'm doing it regularly! Most importantly... I'm enjoying doing it.
+ Rory says...
For years I tried to run 5km but I always ended up walking bits. The Run Macclesfield C25KM helped me crack how it was done and build it up. It has also been a great way to meet lots of fab people in Macclesfield.
+ Julia has found...
Joining Couch To 5km with Run Macclesfield has been a personal game changer for me. I really enjoyed the training sessions they were incredibly professional, very friendly and lots of fun. The coaches are so inclusive and so encouraging. I can now run 5km without stopping and even get up a few cheeky hills. I have continued to attend the club nights and also run with a few other of the couchers who I met on the course. Running is my new passion!
+ Jayne feels...
For me it was great value for money 16 coached sessions. I still have Emma's advice in my head running now. the longevity of it - I'm still running now where as friends following an app have given up and I get to run with a great bunch of people each week.
Morning Fit & Strong Course at Macclesfield Performance
We only have 6 places left on our upcoming morning Fit & Strong course starting on Monday 10th June.
To help you make your decision and to avoid you missing your chance to book your place we have listed below some information about the course.
Course Session Days/Times
Monday & Friday
9.30am - 10.30am
These are programmed 1 hour coached sessions. All course participants will receive 15 weeks of programmed training to help them achieve their goals.
This programme is delivered by our coaches every Monday & Friday at 9.30am in a small group setting and is coupled with a course pack and a private training community on Facebook. It is not essential to have Facebook. We will make sure you are kept up to date with any important information if you do not.
We don’t just stop there, as part of the course you also get 100% access to our entire timetable. Meaning you can attend any classes and open gym sessions at MP for the full 15 weeks as well.
Course Price
The course is £200 upfront or £50 per month for 4 months.
Our courses at Macclesfield Performance are accessible to our “Elite Members” at no extra cost provided they book their place. There are no hidden charges. Therefore all you need to do to secure your place on this course is join as an “Elite” member and book your place before they run out.
Booking is done via email to team@macclesfieldperformance.co.uk
You may prefer an upfront payment to help ensure your regular commitment to a fully paid for course. If you are lacking in motivation this is a great way to make sure you show!
If that is the case we also accept the up front payment in full of £200 for your 4 months membership.
What else?
All course attendees are treated to a graduation event at the end of the course. Our latest graduation event was an exclusive photo shoot with fitness photographer Eddie Whitehead Photography. The group were treated to a fun shoot and five of their favorite images professionally presented to keep.
Watch this space for the surprise graduation event for you and your course mates following completion of your course!
All course attendees are also taken through a full movement screening to ensure that their programming is individualised and created specifically for them, their limitations or advances and their goals.
Who can book?
You. All of our courses are open to current members and non-members to book.
No matter your sex, experience, age (so long as you are over 16) you are suitable. We like a challenge. All we ask is you bring your game face, be motivated to work hard and learn.
Our coaches work tirelessly to ensure they deliver the best quality service to you and so in return all they ask is you open heartedly give it what you can. If you put in the time and effort you will reap the rewards.
What if I miss some dates while I am away?
100% attendance is not compulsory, any sessions you have missed will be in your coursework packs. This means you can catch up during open gym, or even take the session away with you to do on your travels if you find a gym. We offer the freedom and resources to you for you to make it work for you!
I have an injury, can I still do this programme?
Of course! This is why we provide you with a movement screening before you start the programme so that we can identify any injuries or muscle imbalances that we need to work with. Our expert coaches will then adapt the programme to suit your needs.
News | Meet Tom
I am excited to now be working a regular clinic from Macclesfield Performance on Gunco Lane.
I’m a Sports Rehabilitation specialist, I graduated in 2016 with a First-Class degree and since that have worked in a variety of settings. I started off after my degree working at Glamorgan Cricket working alongside the physiotherapists and doctors, treating, rehabilitating and running conditioning for the First team cricketers. This environment was great for developing my rehab skills by working alongside (constantly injured) world class cricketers, physios and strength and conditioning coaches.
After moving back up north I decided to set out on my own providing a mobile service around the east Cheshire area, whilst also working at Harris & Ross Physiotherapy in Wilmslow and Norris Health in Congleton. At Harris & Ross I had the pleasure of working with Red Bull in the Harris & Ross ‘High Performance playground’ where injured red bull sponsored athletes would come from around the world to be patched back up. This was a very enjoyable part of my career where I got to help rehabilitate some very complex injuries, using some high-tech techniques!
Alongside my extremely varied career so far, I also juggle my career in rehab with being a semi-professional rugby player for Macclesfield RUFC, and International Rugby for the massive rugby nation of Israel.
Playing at quite a high level with rugby also gives me a great insight to high level sport and the conditioning required to compete at that level. Additionally, with my fair share of injuries, it means I have to practice what I preach!
You might be thinking, why would I need sports rehabilitation? Sports Rehab differs to both physiotherapy and strength and conditioning, however there is a lot of crossover. Physiotherapy is designed to rehabilitate an injury to allow someone to return to work and function, and strength and conditioning is designed to condition healthy individuals to allow them to perform a certain task/sport. Sports Rehab differs in the fact that we can treat from the moment of injury, and rehabilitate an injury all the way back to the ‘return to sport’ phase. Eventually allowing you to perform optimally.
Many people benefit from sports rehabilitation and you might too, without realising it. Whether you’re an Olympic athlete or a weekend warrior, sports rehabilitation can help a range of populations. Rehabilitation can be tailored to different sports, and to different levels. You also don’t have to be injured to benefit from it!
If you are training or competing regularly, and you are struggling with things like form, technique, stability, strength for example, then going through an assessment and screening process can potentially help you achieve YOUR specific goals, such as knocking a minute off that run time, pushing that extra 20kg or just improving your mobility and flexibility.
If you are keen to improve your performance and would like some more information, then why not join me on one of my free 20 minute taster sessions over the next 3 weeks at Macclesfield Performance. To book check out our booking page I look forward to meeting you.
News | Nominated Charities 2019
We have decided at Macclesfield Performance to dedicate all of our fundraising events of 2019 to the Teenage Cancer Trust and The Christie this year.
Fundraising is a very personal thing, often it is hard to decide who to fund raise for. However for us it has been easy to decide.
Some of you already know head coach and director of Macclesfield Performance & Run Macclesfield, Dom, has a young nephew Max. Max has been fighting Leukaemia since his 15th birthday in February 2017, and it has made a return this week. Meaning Max will be coming out of maintenance and undergoing more intense treatment for the coming months.
Max is one of a kind, a strong willed and vibrant, talented 16 year old musician, who has shown everyone around him how to live life to the full and be himself and do things his way no matter how hard it can sometimes be to do that!
Max is without a doubt and inspiration in so many ways!
The Teenage Cancer Trust has been there for Max every step of the way since his original diagnosis. They give support to Max and other young patients in hospital, arrange days out to lift spirits, provide counseling, engage with medical professionals and are there at some of the hardest and greatest moments in a young cancer sufferers life.
The charity is dedicated to better the support, treatment, education and awareness for young people with cancer from research and development to entertainment and facilities creation, the Teenage Cancer Trust thinks of it all!
Max is being treated at The Christie in Manchester. Following his first stint of intense treatment at The Royal Manchester Children’s Hospital, Max was moved as an outpatient to The Christie to continue his treatment after he turned 16. The Christie are dedicated to caring for cancer patients and their charitable trust fund helps do just that. The Christie is at the forefront of cancer research, and fundraising goes towards research, care, treatment, patient support and education.
Max himself has requested that we fundraise for both of these charities so that is what we intend to do.
We will be putting together a series of fundraising events over the next 11 months that we hope you all get well involved in. We will also be doing mini-fundraisers all year long, collection boxes, raffles, etc and request that if you do any sponsored challenges or events this year that you consider the Teenage Cancer Trust and The Christie as your nominated charity’s also.
We are really excited abut this and welcome any support and ideas along the way.
Thanks everyone.
Blog | I Run For My Mental Health
Running gathers many fans and followers for a whole variety of reasons. Whether it’s the thrill of achieving a once thought impossible 5km / 10km / Half or full marathon goal or attempting the punishing ultra-marathon distances.
For others it’s something subtlety different. It’s used as a crux to support and improve their mental health and well-being. Whilst all runners/athletes will go through mentally tough periods to achieve their aims I want to talk about what it means to me and how taking up running has been a positive experience (even with all the small injuries).
I suffer from anxiety; I’ve suffered from depression.
I’ve had good mental health; I’ve had bad mental health.
I’m in a high-pressured job. I have a team of 35 staff I have to look after and I put them out into potentially dangerous situations everyday of their working careers. Overtime this responsibility starts to grate and eventually my anxiety takes over. I’ll second guess my decisions, become more irritable, disconnected and depersonalised from everything around me and suddenly I’m in a whirlpool without being able to stop.
The scary stats about Mental Health are staggering and whilst I don’t want to dwell on figures I think it’s important to show some aspects of the
Suicide is the most common cause of death
for men aged 20-49 years in England and Wales
1 in 15 are estimated to have made a suicide attempt
75% of people with diagnosable mental illness
receive no treatment at all
The World Health Organisation have these stats
800,000 people will die due to suicide this year world wide
2272 per day
In the time of one Tuesday night running club session 94 people will have taken their lives.
Two of my favorite (if there’s such a thing about this subject) quotes about depression are below, one serves to show how I once felt and the other the path to a better place.
“Depression is the most unpleasant thing I have ever experienced. . . It is that absence of being able to envisage that you will ever be cheerful again. The absence of hope. That very deadened feeling, which is so very different from feeling sad. Sad hurts but it’s a healthy feeling. It is a necessary thing to feel. Depression is very different.” – J.K Rowling
“And so rock bottom became the solid foundation on which I rebuilt my life.” – Ronda Rousey
Last year I started with Run Macclesfield on one of their C25Km course. This encouraged me to join the club and get myself active again. From then on I’ve raced multiple 10km’s and recently signed up for my first half marathon. I’ve even signed up for 121 coaching sessions…. although I fleetingly regret those after every painful session.
But… the BIG but for me… the social aspect of running is more important than the events.
I’m not interested in beating my fellow runners. I’m after a good group I want to run with. A social group that understands and supports through the tough steps is key to being in a safe space.
I love running (I also hate running). Being out in your own mind space just worrying about the next step or milestone on your run, not worrying about anything else is ace!
The release from everyday pressure and being able to just focus on the run and to lose yourself within the exercise. There’s nothing better than coming in from a good run. Your exuberant, checking the splits on strava and telling the world how good each step was. Running has even improved my family life. I’m less anxious at home and I have an avenue to release my work pressures. I don’t bring things into the family home and worry my wife. I literally tread them into the pavement or ground them into the dirt when I’m out running.
On the flip side, there’s also nothing worse than coming in from a run having ran slower than the previous. Every step is under analysis and you wonder “how am I worse than my last run?” I’ve come in from runs hating every pain and every ache.
Pain is good, pain is a “feeling” – it’s different to depression. It makes me want to go again and smash that bad run into the ground. Struggle means growth and growth means you’re taking the initiative.
The relationship between sport and good mental health is backed up through many studies and the NHS suggest it alongside Cognitive Behavioral Therapy “CBT”.
Getting up and getting active is so important to give you a goal to achieve. It also…
Reduces stress by lowering the body’s stress hormones, adrenaline and cortisol. Aerobic exercise can reduce both generalized anxiety and anxiety sensitivity.
You’ll see an increase in body confidence through training, self-esteem and social confidence, as well as determination and resilience.
Running encourages social interaction, both online and in real life. While this can also create anxiety in itself (who hasn’t had the worry that they’re not fast enough to run with a group?)
A social network is so important when dealing with mental health. It encourages speaking out and the hardest first step of accepting it’s okay to not be okay.
I’ve struggled to think of something fitting to close this. However, anxiety, depression and mental health don’t have closing segments. They always have the potential to be raw, open and ready to burst through at any moment. Everyone has scars, but not all are visible. It’s important to have the social support network that I’ve found from my amazing family and through running. However, if you need to there’s nothing wrong in admitting you’re not okay and that you require further help. We need to break the stigma attached to mental health. I encourage anyone who wants to talk about any of the above to feel free to get into contact if they need an ear to talk to.
An update 4/12/18, I’ve been asked to reassess this article and add further comments to it. The good news is with the help of Run Macclesfield coaches I completed my first (and not last) Half Marathon. I ran this with my friend and fellow RM runner Jon Wright. In May we managed to finish the Manchester Half Marathon, following the programme developed by Run Macclesfield / Macclesfield Performance. It’s one of the best things I’ve done and I’m really proud of it. The run was hard, it was 28 degrees at the height of summer. I ended up with a ‘runners vest tan’ for a few months afterwards. For me it was a very personal journey, I’ve struggled with weight and mental health issues for some years and to be able to achieve 13.1 (you can’t forget the .1) miles in one run is something I’ll forever look back on and see it as the start of something new.
Personally my mental health has been on an upward curve. I’ve become more involved in helping others. Having taken a variety of Mental Health First Aid courses (I advise anyone to do these). I’m more involved with helping others at work and in my personal life. I’m in the position to being able to potential trigger signs of any issues and be able to provide support if people want or need it. Whether it’s informal support or more direction to any relevant charity or NHS care. If anyone wants further information I’m more than happy to provide it.
I struggled to find an ending to this last time but now I’d like to think that the ending is more clearer. I’ve got a distinct route to improving myself and to help others. If anything I’ve been through can help anyone I think that’s the best ending for the article I can say.
Running | Winter Trail Running Guide
It’s fun to be a trail runner in the winter months.
Running up in the hills in the snow, dashing round trails in the rain can be exhilarating but all too often mountain rescue and other emergency services are called out to assist people who just aren’t properly equipped to be out exploring the local hills and countryside.
Be you a newbie to trail running or perhaps you see yourself as a bit of a “pro”. Preparation is essential to keeping yourself safe and prevent unnecessary call outs and the use of stretched and limited emergency resources.
Mountain rescue are an invaluable resource, run by a team of volunteers. Looking after yourself means that you can prevent an emergency and potentially life threatening situation before it occurs.
Dress according to the weather and always carry layers. If you fall over and sprain your ankle for example you are going to get cold fast and even the layers you have on are not going to keep you warm for long in winter conditions. Carry a waterproof jacket (with taped seams) and a foil blanket. Pack a warm hat and gloves.
ALWAYS wear a good pair of well fitted trail shoes. The good grip will help prevent you from slipping on varied surfaces and uneven terrain.
Running in shorts and t-shirt in the snow might look “hardcore” but full length running tights are better advised… if your muscles are cold while you run you are at a higher risk of injury. Wrap up in warm breathable clothing designed for runners. There are great running tights for both men and women, so guys, don’t think that this advice is not for you!
Remember how unpredictable the weather can be. Temperatures can fall very quickly, sudden downpours of rain or high wind and snow can be upon you in a matter of minutes… Be prepared – we live in the North of England!
Plan your route, take a map if you are unsure of the area and have a GPS device to help with navigation.
ALWAYS make sure someone knows where you are running. A rough route and the time you expect you’ll be back is all they will need to know but this tiny piece of information can mean the difference between life and death in some circumstances. Then arrange to call that person when you finish your run as a check in. If nobody knows where you are then that can mean a lot of ground to cover looking for you should something go wrong and a lot of lost time if know one realises you are missing in the first place.
Carry a fully charged phone, you should always be able to call emergency services even without signal.
Where possible run with a group… “safety in numbers”.
Carry food and water, if you end up going off track and adding extra miles in you want to have enough fuel with you to recharge your batteries. Drained energy levels can mean you tire quickly and get yourself into trouble if you have a long way to go. An energy gel, cereal bar or some sweets can be a great pick me up to keep you going both mentally as well as physically.
If you are out on a long run or running later in the day carry a head torch… Runs don’t always go to plan and you should be prepared if it were to get dark sooner than expected.
Carry a whistle to alert other trail users /emergency services to you should you run into trouble.
If you are running somewhere that you don’t know at all and are not experienced at map reading why not hire an experienced guide or join the local running clubs whilst you are in the area. Look on the Fell Runners Association website for local races or look up races that are fully marked and run them whilst you are away… It’s a great way to learn new routes and run safely.
If you are new to trail running join a running group or run with an experienced running coach. They’ll be able to give you loads of valuable trail running advice from technique, to kit and you get to learn trail routes being led by experienced runners and with the safety of a group. You can then go back and run these routes on your own as you become more confident!
Stay Safe, Happy Trail Running!