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BEN CONNOR

@bdconnor

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🇬🇧 Distance runner
🇯🇵Olympian
🏃‍♂️ Coach @teameliterunning
⏰ 13.19/27.51/60.55/2.10.47
📋 @aurumsportsgroup

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Hello 👋

We have decided to launch a little run club trial to meet local runners and (hopefully) improve our Spanish!

🗓️ We have picked 3 dates in November - All Saturdays at 9am
📍 All in Rojales, Alicante!
🏃‍♀️ All abilities are welcome from beginner to advanced!
💰 Free / Gratis

We have created a Strava group for people to join where we will upload the details and locations for each run or if you use our WhatsApp +44 7752 583341 we can add you to a group chat where we will also upload the details!

Please feel free to message us here or on WhatsApp for more details!

Hopefully someone turns up or it will just be us running together as usual 😂🤞🏽🫢 taken in Rojales, Alicante by @bdconnor

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12 days ago

ROJALES RUN CLUB MEET & GREET! ✨

Just over 1 month to go until the first run club!

If you’re interested please feel free to follow and join the group on Strava and/or message us directly on WhatsApp to be added to the group for all the details!

In the first meeting we will get to introduce ourselves, go through some easy warm up drills and then go for a relaxed 5km run on the river! (There could be an option to do 10km so please message if you’d want this!)

We’re excited to meet you all! ✨ taken in Rojales, Alicante by @bdconnor

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2 days ago

Original clips from @capuertotorrevieja !

What a better way to spend a Saturday night than running with friends, music, food, beer & prizes 🪩 🏃‍♀️

One big race at 8pm - adults and kids, a safe closed road, see the sights of the town and then food and drinks afterwards in the park! taken in Torrevieja, España by @bdconnor

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a month ago

Debunking some of the worst running advice we’ve seen on the internet 😉🫢

Comment the worst pieces of advice you’ve ever seen or been given ⬇️

1️⃣ ‘Bank Time’

Unless you’re an 800m runner or a sprinter - ‘getting out hard and banking time’ in the first half is a guaranteed performance killer!

Sometimes. Occasionally. You’ll get away with it on the right course and/or if you’re in very good shape but it’s not the most efficient way to run an endurance race and it will come back to bite you more times than not. It almost never works in the marathon and that second half becomes loooooooooooong 😂

Our advice: start at a pace that you believe you can maintain on a B* day - then once you’ve settled into the race you can decide whether today is the day and you can always pick it up but if today isn’t the day you don’t completely blow your race out the water and can adjust accordingly rather than your body adjusting it for you with zero control.

2️⃣ #NoDaysOff or ‘grind culture’

😡😤

If getting up at 4am and dipping into ice cold water and then going out for a 20miler in your carbon shoes does it for you and you enjoy it. Great. Crack on but the idea that it’s the only way or even the best way is ridiculous.

The best training or lifestyle plan is the one you believe in, it meets you where you’re at with clear progression, the one you can stick to over a long period of time, includes training you enjoy.

& don’t get us started on #NoDaysOff - as @officialkeane16 says ‘Relax’

Our advice: Enjoy your training and your life. Happy runners are fast runners. We all run because we enjoy it (most of the time at least) - work hard and have fun!

3️⃣ Random people on the internet telling you one running style is superior.

Yes a physio or coach may give you certain exercises to help you make slight adjustments or to strengthen certain areas or patterns but on the whole it’s very very difficult to make real change to someone’s running style. You run how you run. The drills and strength work help you to hold it together under fatigue but if you’re a heel striker you’ll never be someone who becomes a toe striker regardless of how many A skips you perform.

Our adv by @bdconnor

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a month ago

Thought we’d reintroduce ourselves!

Feel free to ask any questions here or in DMs & we will answer them ➡️

#meettheteam #runcoach #runningtips #running #trainingtips by @bdconnor

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2 months ago

Week 5 in the mountains. More running, more gym and reaching 10mph on a mountain luge. by @bdconnor

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2 months ago

Don’t make these mistakes in your next training block!

#marathon #marathontraining #runcoaching #runningtips #training by @bdconnor

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3 months ago

How Ben Connor led from gun to tape to break the RunThrough 5K record 🏁

Taking the race out fast from the start, Ben looked like he was on for something special. He still had a group with him at the 1K mark but that quickly faded and he was running solo from there.

With only the lead bike for company, Ben ticked off the KMs almost robotically:

1KM – 2:42
2KM – 2:44
3KM – 2:44
4KM – 2:44
5KM – 2:38

Closing in 2:38 and running the fastest time ever run at a RunThrough event – 13:43 ⚡️

Swipe to watch the video 🎥

Watch this year’s Quayside 5K on our Live Stream from 18:30 on Wednesday 6th August 📺 taken in Quayside by @bdconnor

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3 months ago

We often get asked how we maintain motivation in training week after week, month after month, year after year and the answer is simple. We don’t. Motivation is weak. It comes and goes like the weather. Yes there’s always ‘a big goal’ that is exciting and scary and that helps but the nitty gritty day to day - no. Even as a pro you get a lot of days where you think ‘really? I haven’t slept properly, I’m tired, it’s raining, this hurts that hurts… blah blah blah’ & that’s where discipline kicks in. But discipline is a skill. It’s taught. You have to action it - so here’s how we make sure we stay disciplined in our own training. Hopefully it helps!

We often get asked how we maintain motivation in training week after week, month after month, year after year and the answer is simple. We don’t. Motivation is weak. It comes and goes like the weather. Yes there’s always ‘a big goal’ that is exciting and scary and that helps but the nitty gritty day to day - no. Even as a pro you get a lot of days where you think ‘really? I haven’t slept properly, I’m tired, it’s raining, this hurts that hurts… blah blah blah’ & that’s where discipline kicks in. But discipline is a skill. It’s taught. You have to action it - so here’s how we make sure we stay disciplined in our own training. Hopefully it helps!

Next slide —>

1. Have a training plan that is doable - we’re all guilty of having the ‘perfect plan’ - the ‘if nothing goes wrong this is what I’m gonna do’ - IT IS NEVER ACHIEVABLE! Life happens, niggles crop up, you catch a cold, you have to work late blah blah it happens. Your training plan needs to be flexible - don’t be married to it - it WILL need to be adapted along the way & that’s fine, in fact it’s the best way because what if you’re running better than you ‘planned’ 😉 ‘do the best with the situation you have in front of you’

2. Make the bits you don’t like easy and unavoidable - don’t like the gym? Struggle to run after work? Make your drive to or from work go past the gym or past a running loop. Eat all the chocolate in the fridge on day 1 after the food shop 🙄 - don’t buy it. Make your life easier. Ps. Put your kit on the radiator the night before. You’re welc by @bdconnor

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3 months ago

One of them people who doesn’t post much when I’m not running much. Must do better. 3 weeks in the mountains has helped and mileage is on the up even if there is lack of evidence. 📈 by @bdconnor

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3 months ago

‘Do you run together….?’
Instagram vs Reality
That cadence difference though 😂😮‍💨

📹 @_arlostudio & @l.marlowefilms

#instagramvsreality #runcoaching #runcoach #running
@teameliterunning by @bdconnor

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5 months ago

We've opened some new coaching spots for summer & autumn racing! DM for details ❤️

📸 Team athlete: @runningwithrichie at last weeks @londonmarathon

#marathon #marathontrainingplan #halfmarathontraining🏃🏻‍♀️ #runcoaching #runtraining by @bdconnor

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5 months ago