A day in the life: Matt Rees

matt rees running

My days are split between training and my day job as a running coach. During my peak training blocks, it’s difficult to fit everything in but I try and manage my time and be as efficient as possible. I like to start every day with a good breakfast to prepare me for my morning run. I love the Nairn’s Gluten Free Scottish Porridge Oats topped with some fresh fruit and honey – it’s great fuel for my training and is healthy too. After breakfast, I do a few hours of work. I’m based at home, which is really convenient for me as it saves time commuting and the cost of hiring a suitable space. My day can vary but often consists of contacting clients, writing plans, analysing data, leaving feedback and making sure that every athlete I’m working with is progressing and happy.


After my breakfast has settled and I have made a good start on the tasks that need to be completed, I go for my first run of the day. I try to vary my routes but I often end up running the flat, Swansea Bay promenade just minutes from my house. I love the views of the sea as I’m running. It’s even better on sunny Summer days!


Post-run I eat again. I call it my second breakfast as the extra calories are necessary due to all of the training I am doing. It is really important to fuel the work I am putting in. What I eat varies but I frequently end up making an omelette with some fresh vegetables. 


I love what I do. It gives me the opportunity to help others achieve their running goals. Some people come to me with very little running experience and it is great to watch them progress and accomplish amazing things. Running is a sport where if you work hard and train smart, you can really see huge improvements. It takes time and can require patience, but it’s so rewarding watching athletes reach their potential.


At lunch, I continue to re-fuel ahead of my second run of the day. Lunch will often be a homemade wrap, or pasta mixed with chicken, avocado, and tomatoes. I also love smoked salmon bagels with pickles. It can vary but I make sure to get a good mix of carbohydrates, protein and fats.


Whilst I’m working, I often snack late-afternoon to keep myself going and to make sure I have all of the energy I need for later that day. I top Nairn’s Organic Super Seeded Oatcakes with leftovers from lunch and add either chicken and avocado or some smoked salmon and pickles. I really like how crunchy the oatcakes are from the added seeds and a bit of extra protein is a good thing.  For something quick and easy, you can’t beat hummus mixed with olive oil with Nairn’s oatcakes for dipping – there’s a huge range of flavours to choose from.


After work, I go for my second run of the day with locally or at the gym.  It’s important to do some strength work after my run both to improve my running performance and to help prevent injuries. 


I make sure I eat well in the evening too. This ensures that I recover well for the next day’s training.  A hearty meal for dinner might be cottage pie, a beef casserole, or a mixed paella though my favourite has to be Mexican food with heaps of homemade guacamole. Rest and sleep is key to recovery too, so I make time to relax and try to go to bed early.

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