The Evergreen Athlete - By Finlay MacHugh

How to Plan Your Next 6 Months Of TrainingIf you’ve got a race or event on the calendar and you want to give yourself the best possible chance of performing well, this episode is for you.Most people jump straight into the details - exercises, sets, reps, splits, sessions. But that’s not where good coaching starts.In this episode, I break down the bigger picture of how to actually plan your training so you build towards an event with purpose, stay on track when life gets messy, and arrive feeling like you gave it a proper shot.🧩 What You’ll Learn:Why good training plans start with the calendar, not the exercises How to think about training in phases so you’re not trying to improve everything at once The difference between general work and specific work - and why both matter The key levers that actually drive adaptation and progress How to build towards an event so you peak at the right timeThis is a more practical look at the process behind strong performances - whether you’re training for Hyrox, a 5K, a half marathon, or anything else that matters to you.Before you head off, a quick word.If you used to live for sport and the itch to compete hasn’t gone away - but niggles, work and family keep tripping you up - I coach people just like you.We’ll get you training with purpose again, manage the sore bits, and build steady progress that brings your confidence back.Keen to know more? Flick me a DM with “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll have a chat about the next intake.Cheers, Finlay

Ep 019 - Live Q&A with Cat from the Run Space - What can runners do to reduce injuries and run more?I was invited to speak at Run Space with Cat, and this episode is the full conversation.We talked about why so many committed runners plateau, why niggles keep circling back, and what actually moves the needle if you want to run faster in your 30s and 40s without constantly flirting with injury.🧩 What You’ll Learn:👉 Why managing your training is more important than smashing sessions👉 The biggest mistake ambitious runners make when they want to improve👉 How scepticism can actually protect your progress👉 Why speed training is injury preventionIf you’re an ex-athlete who still cares about performance, this will hit.—If this episode struck a chord and you’re serious about making progress again, come and find me on Instagram.I work with former athletes who’ve got unfinished goals and want to overcome injuries and rebuild real confidence in their bodies.Send me a DM with the word EVERGREEN, and we’ll have a proper conversation about where you’re at and what the next step looks like.

Training Like a Professional AmateurI sat down with Joel Harries to talk about what it actually means to train like a pro… when you’re not one.Joel works with rugby players who have jobs, families and limited time - but still want to see how good they can be.This is about standards, mindset and doing the right things - repeatedly.🧩 What You’ll Learn:👉 Why “professional amateur” is a mindset, not a playing level.👉 The difference between chasing 1% gains and nailing the 80%.👉 How to think about injury if you actually want to improve.👉 Why most people are overwhelmed by information - and underwhelmed by progress.👉 How to be ruthless with your time when you’ve only got five hours a week.There’s a lot in here about boredom, basics and being honest with yourself.If you used to love sports, still care about your performance, but don’t have pro-level time - this will land.—👉 Joel's YouTube Channel👉 Joel's InstagramIf you’re a former athlete with unfinished goals and you want structure around your training, send me a DM on Instagram with the word EVERGREEN.We’ll have a proper conversation about where you’re at and what real progress could look like for you.

👉 New Episode 👈 – How to build your running week (without burning out)Most athletes transitioning to running repeat the same session, get bored or get banged up. In this episode, I break down a simple way to structure your week, so you actually progress – mixing intensities, placing hard work where it belongs, and using recovery to your advantage.🧩 What you’ll learn:👉 Why starting your week with a long, easy run changes everything. 👉 How to rotate strength, tempo, threshold/VO2, and true recovery so you’re fresher for key sessions. 👉 The six run types I use (from recovery to sprints) – and when each one earns its place. 👉 A simple rule for progressing tempo and threshold without chasing fatigue. 👉 Two weekend options that quietly build your aerobic engine. —If you’re a former athlete with unfinished goals, dealing with niggles and wanting your confidence back, that’s exactly who I coach.DM “EVERGREEN” on Instagram @evergreen_athlete, and we’ll see if the next intake is a fit.

New year energy is great... until life gets in the way. In this episode, I walk through the handful of things that actually move the needle on your goals this year – the stuff I use with clients and in my own training.What you’ll learnWhy bigger goals often lead to better progress – even if you don’t hit them.How to run a simple pre-mortem so setbacks don’t derail you.The difference between “keeping score” and chasing shiny metrics.A quick way to create more chances to win, not just one big bet.How to link your target to a purpose that actually gets you out of bed.ResourcesPre-Mortem Worksheet:Weekly emails with first access to tools and ideas: If you’re an athlete with unfinished business and you want structure, accountability and smart problem-solving around injuries, that’s my lane. I help you get back to training you’re proud of, without burning out or second-guessing every decision.Want in? Head to my Instagram and DM “EVERGREEN” to start making real progress. Hosted on Acast. See acast.com/privacy for more information.

Most people train hard…But very few know how to place their sessions for maximum adaptation and minimum fatigue.Get it wrong, and your “good” sessions start turning average. Get it right, and every lift, run, and recovery day starts working together.In this episode, Finlay gives you a look behind the curtain at how he helps athletes and busy professionals structure their training weeks using the Adaptable Athlete System—the same framework used with clients balancing work, family, and performance goals.You’ll learn: 👉 How to balance freshness and fatigue through the week 👉 Why tissue recovery time (bone, tendon, muscle, CNS) matters more than your training split 👉 The “traffic light” system for green, yellow, and red sessions 👉 The three questions you must answer before building your schedule 👉 Why consistency with fewer sessions beats chaos with moreIf you’re tired of guessing where to fit your strength, conditioning, and recovery—and want to finally feel like your training works together instead of against you—this one’s for you.---💡 Watch the full video presentation: https://youtu.be/D07HTvsgrwk📺 Learn how the Evergreen Athlete programme works https://youtu.be/SkAzphfk42k📲 Follow me on Instagram https://www.instagram.com/finlay.evergreen.athlete/ Hosted on Acast. See acast.com/privacy for more information.

“Be tougher.” Helpful… or hollow? Dr Stephen Leckey joins me to unpack why the usual slogans don’t cut it - and what actually helps you train, compete and live by your values when the noise (and your inner critic) ramps up.We get intoWhy social media quietly warps your sense of “fit”The problem with chasing “mental toughness” as a badge - and a cleaner way to think about itPsychological flexibility: a practical frame you can use in the gym, at work, and at homeHandling the “I’m not good enough” story mid-session without derailing your dayValues as verbs: a 10-minute exercise to clarify what matters (and how to act on it)Small, boring behaviours that look “soft”, but win seasonsListen ifYou’re stuck between doing more and actually doing what mattersComparison is draining your trainingYou want a way to push hard without burning outAbout StephenDr Stephen Leckey is a lecturer in Sport & Exercise Science (University of Glasgow) and a practising sport & exercise psychologist. Former rugby player; research in mental toughness and psychological flexibility.If you used to live for sport and the itch hasn’t gone, but niggles, work, and family keep tripping you up - I coach people like you.I help former athletes with unfinished goals overcome injuries, train with purpose again, and rebuild confidence—without turning life upside down.Fancy a chat about the next intake? DM “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll see if it’s a fit. Hosted on Acast. See acast.com/privacy for more information.

Overview Generic programmes rarely stick—and even when they do, they often don’t move the needle. In this episode, Finlay breaks down how to build a comeback plan that actually fits your sport, your body, and your life, so progress becomes predictable rather than hopeful.Key talking pointsWhy “specific” isn’t a buzzword—and what it really means in trainingThe two questions that make you actually follow a programmeBuilding a simple needs analysis (and what to test first)How to set intensity so you’re not red-lining every sessionA dead-easy way to manage niggles without derailing your weekTracking load without getting lost in spreadsheetsBefore you head off, a quick word.If you used to live for sport and the itch to compete hasn’t gone away—but niggles, work and family keep tripping you up—I coach people just like you.We’ll get you training with purpose again, manage the sore bits, and build steady progress that brings your confidence back.Keen to know more? Flick me a DM with “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll have a chat about the next intake.Cheers, Finlay Hosted on Acast. See acast.com/privacy for more information.

Finlay heads back to the platform after 11 years and discovers that the most challenging part of a comeback isn’t the barbell. If you’ve ever wondered whether signing up for an event would reignite your edge, this short debrief will give you a nudge, without spoiling the details.Key Talking PointsWhat finally pushed him from “one day” to a date on the calendarThe unexpected cost of a great training dayHow two red-light calls made the meet more useful than any PBA mindset shift that quiets comparison and keeps momentumThree simple filters he’ll use before entering the next comp----Before you head off, a quick one...If you used to live for sport and the itch to compete hasn’t gone away - but niggles, work and family keep tripping you up - I coach people just like you.We’ll get you training with purpose again, manage the niggles and injuries, and rebuild steady progress that brings your confidence back.Keen to know more? Send me a DM with “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll have a chat about the next intake.Cheers,Finlay Hosted on Acast. See acast.com/privacy for more information.

OverviewFinlay talks with Dr Jackson Fyfe (exercise scientist and lecturer at Deakin University) about why most physical decline in mid-life is driven by behaviour, not biology, and how small, well-chosen doses of training can preserve strength, muscle and overall health. The conversation covers minimal-dose resistance work, mixing cardio with weights, and avoiding the “all-or-nothing” trap that derails many former athletes.Key Talking PointsAgeing vs Inactivity – strength and muscle fall mainly because we stop using them.Typical Mid-life Pitfalls – family, work and familiar sports habits lead to low-power, low-speed movement.Minimum Effective Dose – as little as 1 set per exercise per week can lift strength; ~4–5 sets per week grows muscle.Everyday Movement Counts – short, slightly brisk tasks during the day carry real health benefits.Concurrent Training Myths – doing cardio and strength together may blunt gains slightly but still beats doing nothing.Practical Weekly Blueprint – two brief strength sessions, one or two moderate cardio bouts, plus frequent light movement.Consistency over Intensity – small, repeatable sessions matter more than occasional “all-out” efforts. Hosted on Acast. See acast.com/privacy for more information.

Overview Finlay shares a behind-the-scenes training session on staying consistent when life gets in the way. Expect a straight-talk look at why detailed plans collapse, and how former athletes can keep moving when injuries or family duties crop up. No full playbook here—just enough to point you in the right direction.Key Talking PointsWhy meticulous programmes fall apart once work, kids or old niggles strikeA quick exercise for anchoring your goals when the timetable shiftsThe single-sentence fallback rule that keeps you training, even on bad daysWays to track progress when personal bests are on holdA simple three-tier weekly check to see if you’re still heading the right way Hosted on Acast. See acast.com/privacy for more information.

Evergreen Athlete Podcast | Episode 9: Lean Again After Sport - With Dietitian Jack RyanOverviewFinlay sits down with Evergreen Athlete dietitian Jack Ryan to unpack the unique weight-loss puzzle former athletes face once training volume plummets and real-life obligations spike. They explore why retired competitors can still slim down faster than the general public, the perfectionist traps that stall progress, and the nutrition, training, and tracking tactics that make fat-loss sustainable after 30.Key Talking Points:> Why the Kilos Creep Up> Built-In Advantages You Still Have> Type-A Mindset Pitfalls> Setting Up a Sustainable Cut> Fueling Training Without Killing the Deficit> Measuring Progress Like an Athlete> Common Roadblocks & Fixes Hosted on Acast. See acast.com/privacy for more information.

Evergreen Athlete Podcast | Episode 8: My Experience with BurnoutBurnout hits hardest when you least expect it—especially if you're ambitious, driven, and accustomed to pushing through every barrier. In this candid episode, Finlay MacHugh shares his personal story of facing burnout head-on, what led him there, and the critical lessons he's learned along the way.If you've ever felt overwhelmed, exhausted, or simply wondered if your constant pursuit of success is sustainable, this conversation will resonate deeply. Finlay offers practical insights, honest reflections, and relatable experiences that will help you recognise your own patterns and create meaningful change.Welcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...What You’ll Get:Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients.Follow Finlay and Evergreen Athlete:Download the Free Robust Running Worksheet: https://www.canva.com/design/DAGWyZPuW_k/iI91KrKT9vu2KcMALF0VkQ/view?utm_content=DAGWyZPuW_k&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h3dc81b95edInstagram: https://www.instagram.com/finlay.evergreen.athleteFacebook: https://www.facebook.com/profile.php?id=61560106523481Email: finlay@evergreen-athlete.com Hosted on Acast. See acast.com/privacy for more information.

🎙️ Why Runners Over 30 Keep Getting Injured - And What They Should Do📘 Episode Summary:In this episode of the Evergreen Athlete Podcast, Finley sits down with podiatrist, runner, and educator Tim Mulholland to unpack the most common injuries holding runners over 30 back — and what to do about them.You’ll learn why injuries like Achilles tendinopathy and plantar fasciitis show up more as you age, what outdated recovery methods to avoid, and how to train smarter (not just harder) to keep showing up consistently.Tim brings a rare blend of real-world clinical insight, running experience, and teaching know-how, helping you understand not just the what, but the why behind smarter rehab and performance strategies.🧩 What You’ll Learn:Why so many runners over 30 hit roadblocks with tendon and fascia injuriesThe lifestyle factors most people overlook that quietly sabotage recoveryWhen to DIY your rehab and when to see a professionalWhy stretching might be making your injury worse — and what to do insteadThe Shoe Tech Revolution: Does It Really Matter for Recreational Runners?Follow Finlay and Evergreen Athlete:Download the Free Robust Running Worksheet: https://www.canva.com/design/DAGWyZPuW_k/iI91KrKT9vu2KcMALF0VkQ/view?utm_content=DAGWyZPuW_k&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h3dc81b95edInstagram: https://www.instagram.com/finlay.evergreen.athleteFacebook: https://www.facebook.com/profile.php?id=61560106523481Email: finlay@evergreen-athlete.com Hosted on Acast. See acast.com/privacy for more information.

Evergreen Athlete Podcast | Episode 6: Robust RunningRunning is often the first thing we reach for to stay fit and active—yet injuries can quickly derail even the best intentions. In this episode, Finlay MacHugh shares his own journey from enthusiastic teen runner to battling frustrating injuries that forced him to leave a sport he loved. He uncovers why runners frequently get stuck in the cycle of start-stop training, and introduces practical strategies to help you build resilience, run smarter, and avoid common pitfalls.If you want to run consistently, push your limits without breaking down, and truly enjoy the freedom running offers, Finlay provides a no-nonsense framework you can put into practice immediately.Welcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...What You’ll Get:Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients.Follow Finlay and Evergreen Athlete:Download the Free Robust Running Worksheet: https://www.canva.com/design/DAGWyZPuW_k/iI91KrKT9vu2KcMALF0VkQ/view?utm_content=DAGWyZPuW_k&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h3dc81b95edInstagram: https://www.instagram.com/finlay.evergreen.athleteFacebook: https://www.facebook.com/profile.php?id=61560106523481Email: finlay@evergreen-athlete.com Hosted on Acast. See acast.com/privacy for more information.

Evergreen Athlete Podcast | Episode 5: Time-Saving TechniquesLife after 30 is relentless—careers, family, pets, and endless responsibilities leave little room for the training habits you once had. In this episode, Finlay MacHugh dives deep into the reality of balancing life's demands while maintaining your athleticism. He explores why traditional workouts might be holding you back and reveals how you can achieve significant results in half the time.If you've ever felt overwhelmed trying to squeeze training into your busy day, this episode will challenge your assumptions and equip you with practical, science-backed shortcuts that could revolutionise your routine.Welcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...What You’ll Get:Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients.Follow Finlay and Evergreen Athlete:Instagram: https://www.instagram.com/finlay.evergreen.athleteFacebook: https://www.facebook.com/profile.php?id=61560106523481Email: finlay@evergreen-athlete.com Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...What You’ll Get:Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients.In this episode:This episode delves into the often-overlooked power of progress in building long-term consistency. Finlay shares personal insights from his own recent training metrics, discusses how doubt can creep in when results aren’t immediate, and highlights why success sometimes appears effortless for others. By focusing on small wins and understanding core motivational drivers—relatedness, autonomy, and competency—athletes of all levels can see real progress and build lasting confidence. We also cover practical tips on amplifying your training through better sleep, nutrition, and stress management and how detaching from the end result can make the journey more enjoyable.Key Talking PointsPersonal TrainingNavigating doubt and questioning whether progress will come.Understanding Success & ConfidenceWhy winners sometimes appear to succeed effortlessly.How pushing beyond initial struggles leads to steady progress and greater self-belief.Core Tenets of MotivationRelatedness, autonomy, and competency as drivers of long-term consistency.The importance of starting a program and celebrating small wins to build momentum.Amplifying Your TrainingEmphasising sleep, proper fueling, and stress management to support physical and mental performance.Recognising that “what goes up must come down”—the need for recovery and realistic expectations.Creating Conditions for SuccessDetaching from outcomes and finding genuine enjoyment in the process.Letting results develop naturally, rather than forcing them. Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...What You’ll Get:Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients.In this episode:In this episode, we explore how understanding injuries and recovery can make us smarter, healthier athletes—especially for those aiming to maintain a high level of performance without burning out. We kick things off with real-world examples from professional sports teams, including how Leicester City minimised injuries en route to a Premier League title. We then unpack the idea of “consistency over intensity,” showing why extending your training efforts over time often beats going all-out in short bursts. Finally, we look at what happens when you push too hard (flying close to the sun), offering tips on balancing training, rest, and when to seek professional help.Key Talking PointsSports Team Injury InsightsLeicester City’s dramatic 2015/16 season with minimal injuries compared to other teams.Personal anecdotes about injury setbacks and their emotional toll.Consistency vs. IntensityWhy training intensity gets too much credit while sustained effort is often overlooked.Recovery windows for different tissues (muscle, tendon, bone), ranging from 24 to 72+ hours.Real-world examples of exercise types and the recommended rest periods.When You’re Flying Close to the SunRecognizing that pain doesn’t always indicate serious harm—mindset and external stress can play a major role.Why total rest is rarely the optimal solution, and how to adjust intensity, volume, and frequency for smarter recovery.Knowing when it’s time to seek professional guidance, especially if pain persists or escalates. Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...What You’ll Get:Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients.In this episode:In this episode of The Evergreen Athlete, host Finlay MacHugh breaks down why consistency is the ultimate game-changer for anyone striving to perform better in life and sport—especially those over 30 who used to live for competition. Finlay shares personal stories, highlights common struggles, and explores strategies to stay on track despite distractions and a busy schedule.Key Themes & Talking PointsConsistency vs. IntensityWhy regular effort outperforms short bursts over the long term.Personal InsightsLessons from Finlay’s brother, a full-time athlete.Observations from high-performance environments and coaching.Common RoadblocksDistractions and shifting priorities.The “shiny object” syndrome—constantly chasing new things.Evergreen Athlete MethodFewer priorities = better focus.Systems over motivation: using routines to stay consistent. Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Evergreen Athlete podcast...This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...What You’ll Get:Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients.About Me (Your Host):As of writing this in February 2025, I have been a strength and conditioning coach for 15 years, and I've coached at some level for 20 (Christ, that's scary). I'm the founder of Evergreen Athlete, an online coaching platform for those over 30s who want to regain their consistency and confidence to be their best version. Hosted on Acast. See acast.com/privacy for more information.