What This Episode Is About
A behind-the-scenes look at how I programme a typical first-month week for a client running 50+ hours at work. Not the highlight reel. Not the fantasy plan. The actual week, session by session, that gets a professional runner back on the road without the nervous system pulling the emergency brake. This episode is about minimum effective dose. What it is. Why it matters more than maximum effort. And why the least you can do that keeps you progressing is usually the answer.

What You’ll Take Away:

• Why most 50+ hour week runners are training against their own nervous system, not with it
• The CFO analogy. How your body manages an energy budget and why it stops trusting you when you overspend
• What minimum effective dose actually means. And why it's not about doing the least
• A full week of programming for a first-month client, session by session, with the reasoning behind each choice
• The one hack for making strength training survivable inside a fighting-diaries week
• Why the A-type instinct to go all in is exactly what breaks the plan
• How to know when you're ready to layer more on. And how to know when you're not

PAID THINGS:

🤝 Work with me 1:1

🏃🏽 Attend an in-person seminar

FREE THINGS:

📺 Get inspired by BBC1's Mind Over Marathon

📚 Read my Blogs

😮‍💨 Download The Breathing Playbook for Runners

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Questions or just want to say hey? Drop me an email: chevy@chevyrough.com

🔧 What This Episode Is About

If your training feels like all gas, no brakes—this one’s for you.

In this episode, we dig into the concept of left foot braking—a lesson borrowed from F1 drivers to help you manage stress, energy, and recovery before your body slams on the brakes for you. Whether you’re coming back from injury, stuck in a burnout cycle, or just know deep down you’re redlining too often, we unpack how to train your nervous system to recover better, adapt faster, and actually want to train again.

This isn’t about red light therapy and 9-hour sleeps. This is about real-world micro-recovery, woven into your day, your training, your week.

🔑 What You’ll Take Away:

• Why training = work + rest (and why most runners only focus on the first half)
• What “left foot braking” means and how to apply it outside of training
• How to build energy and rhythm into your week without needing a holiday
• What to do between meetings, before intervals, or after hard efforts
• Why your body might be withholding energy and motivation as a protective mechanism
• Why breathing, transitions, and nervous system downshifting are your secret weapon

💬 Mentioned in This Episode:

• Huge gratitude to Rob Wilson for inspiring this episode and the Left Foot Braking concept
• Rob’s book: Check Engine Light
• Rob’s Substack + Instagram

👟 Ready to run stronger, smarter, and injury-free?

Learn more about 1:1 coaching here.

💥 Get strong in 40 days with Easy Strength for Runners:

Simple, time-efficient strength training designed for runners who want results without burnout. Learn more here.

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Got questions or just want to say hey? Drop me an email: chevy@chasingprojects.com

Follow the journey on IG @akachasing19

🎙️ Episode 2 –

Shorten Your Horizon

If you’re coming back to running after a break—whether from injury, life getting busy, or just losing your mojo—the first step isn’t to pick up where you left off. It’s to meet yourself where you are now.

This episode is about ditching the fantasy comeback and setting real-world goals that fit your current energy, schedule, and life mess. We’re talking about working in shorter chunks of time, building momentum week by week, and letting go of those impossible “I used to…” expectations.

🔑 What We Cover:

• How to set realistic goals when life’s pulled you off track
• Breaking down that huge mountain of “getting back to where I was” into small, doable steps
• Why running isn’t just about medals or PBs—it’s about feeling energised, clearer, and healthier for the long haul
• How to run your training week like a feedback loop: review, adjust, move forward
• Why I coach my runners in 7–14 day blocks, not rigid 12-week plans
• Focusing on one habit at a time and letting that stick before layering on more
• Giving yourself permission to start where you are, not where you wish you were

💬 Reminder:

You don’t need to do it perfectly. You just need to keep showing up more often than you don’t.

And if this episode helped, please leave a review or share it with someone who’s stuck on the couch staring at their running shoes. You’re not alone in this.

👟 Ready to run stronger, smarter, and injury-free?

Learn more about 1:1 coaching here.

💥 Get strong in 40 days with Easy Strength for Runners:

Simple, time-efficient strength training designed for runners who want results without burnout. Learn more here.

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Got questions or just want to say hey? Drop me an email: chevy@chasingprojects.com

Follow the journey on IG @akachasing19