Merili Freear
Best-selling author, running coach & ultrarunner
Merili Freear is an Estonian author, plant-based ultrarunner, and qualified running coach based in rural Lincolnshire, England.Passionate about motivating others, she combines storytelling with practical advice, proving that nearly anyone can run. Outside writing, Merili engages with the running community through coaching, events, and social media, encouraging others to embrace the joy of running.
As featured in
Here are some great podcasts and articles where I've been featured, or where I’ve contributed my writing.
Just run: Discovering my love for running and how the impossible becomes possible
‘It doesn’t matter if you're running for the first time, stepping out after a long break, or trying to rekindle your motivation, it’s a new day and a new start. You don’t have to run a certain number of days a week or a set mileage. All of this is irrelevant. You do you. You can do it. Just run.’
Discover the love for running – let me show you how.
Just run
‘It doesn’t matter if you're running for the first time, stepping out after a long break, or trying to rekindle your motivation, it’s a new day and a new start. You don’t have to run a certain number of days a week or a set mileage. All of this is irrelevant. You do you. You can do it. Just run.’This book isn’t about achieving sub-3-hour marathons or maintaining a running streak for a decade. Instead, it’s the narrative of an ordinary runner who laces up their shoes, steps out of the door, and finds solace in each stride, despite facing setbacks along the way. It’s about overcoming obstacles and having faith in yourself.I had no idea how much she needed that first run during the Covid-19 lockdown. With each footstep, I uncovered the transformative magic in the simple act of running. Whether you’re aiming for marathons, ultras, or you stick to 5ks, join me in this honest and encouraging memoir as I shares the highs, the lows, and the incredible joy that comes from deciding to just run.
Why I wrote Just Run
I ran a marathon! I completed a full 26.2 miles! These were the thoughts that crossed my mind when I first considered writing a book. As I began writing, however, my usual imposter syndrome took over, and I questioned whether my marathon achievement had been a mere fluke. I wondered who would want to read about my struggles with running a marathon. People run marathons all the time, right?I questioned whether I truly possessed the essence of a writer. Then it struck me – writing and running aren’t so different after all. I decided to approach my writing in the same way as my running: taking those initial steps out of my comfort zone and embracing the challenge of something new.If there’s something you’ve always wanted to try, take that first step. Whether it’s running, writing, or any new challenge, you might surprise yourself with what you can achieve.
What people are saying about Just Run
If you’re looking for inspiration, not just about running, but about overcoming life’s challenges, Just Run is for you.Nita Sweeney, author of Depression Hates a Moving Target
She gets it. It was refreshing to read a book by a runner understands the journey many of us take. As I read her story, I could entirely relate to her triumphs and struggles.RB, Amazon review
Merili shares her running experiences with unflinching honesty and vulnerability, proving that running isn't just about finish lines - it's about embracing the journey, overcoming obstacles, and discovering our limitless potential.Lisa Jackson, author of Your Pace or Mine?
Merili writes with honesty and realness which is well needed in a world where sharing highlights only has become the norm. A brilliant and motivating book for any reader whether you are a seasoned runner or not.SH, Amazon review
Merili has proven that it is possible to start running from the lowliest of places - from barely walking 3,000 steps a day during the Covid pandemic in 2020 to completing an ultra marathon just a handful of years later. In reading this book, I can see echoes of my own journey, not only with running but also with disordered eating, overcoming obstacles, including self-doubt and the fear of looking foolish. As somebody who knows how hard it is to tackle those fears head on, I can only applaud Merili for being brave enough to push herself far beyond her old self-imposed limits and create a new reality for herself, and then sharing her story so articulately with the world.Rachel Ann Cullen, author of Running For My Life
An easy-to-read, motivational book with short chapters perfect for busy schedules. Merili's journey to becoming a runner is inspiring and relatable. Both non-runners and runners can benefit from reading this book.PH, Amazon review
Merili has an openness that reminds us that while the act of running can be difficult, it is also rewarding and life changing. This is a great opportunity to get into the head of a runner. Merili shares her struggles and highlights the importance of perseverance and self care.Jonathan Cairns, author of The Plant Based Runner and From Marathon to Ultra
I have been running for many years but defy anyone not to find some new nugget of ‘self empowerment’ wisdom in this fantastic book! It’s not just a book for ‘real’ runners either as Merili has successfully achieved that tricky task of making her work relatable to people of all abilities and life experiences. Whether you are contemplating running, a runner of many years or just in need of a pick me up; this book is for you.BO, Amazon review
Merili Freear reminds us that running at its essence is quite simple: it's about getting outside and putting one foot in front of the other. The rest is discovery. And as you'll discover in her aptly named book, if you 'just run', no matter how slowly or tentatively at first, a new world will open up before you.John Hanc, author of The Essential Runner and The Coolest Race on Earth
I will treasure this book because she has run many of my local running routes . For all it was a tough journey she made it an easy read . Love her reflective style , backed up with a mass of well considered evidence.LW, Amazon review
If you're struggling to start running, this memoir is the running buddy you need to get out there! Just Run is the encouragement to find joy in running without comparison and illustrates more is possible from running three times a week than you may have imagined.Ronnie Staton, ultra runner, coach & HOBO Pace race director
I would recommend this book to anyone who has ever flirted with the idea of going for a run! It's like going to a friend for advice and getting honest answers! I love that there is a glossary of running terms in the back, plus conversion tables to help gain an understanding of running distance and times. Positive and honest!LT, Amazon review
Merili overcomes obstacles - self-doubt, injury, lack of motivation - and helps the reader understand that we all experience these at some time or another, and that they are not insurmountable. All in all, this is an inspiring read about all aspects of running, both positive and negative.Michelle Mortimer, UKRunChat
Wow, what an honest & inspirational read. I enjoyed reading about your personal experiences with running from the beginning to now. Can't wait to find out what happens next! Looks like my trainers are going to come out of retirement.DJM, Amazon review
I thoroughly enjoyed this book, particularly as two of my favourite worlds collided: running and reading. Whether you're just thinking about running, are a beginner, or an experienced runner, there's something here for everyone.Susan Wheatcroft, Virtual Runner UK
I love the book for it's open, informative and honest account, pertinent to anyone who participates or is think of taking up a sport, I would urge everyone to read it - really enjoyable.BC, Goodreads review
Merili writes with such openness and honesty that you feel like you are sat with her. It made me feel like I am not alone, and the majority of runners probably share some of the same worries. I found the section with coaching ideas and techniques really helpful.LJF, Amazon review
Highly recommended to anyone considering running or getting their trainers back out after a break and who’s after a frank account of how such a simple activity can have such a positive impact mentally and physically…MW, Amazon review
Highly recommend to anyone looking for a dose of inspiration!HA, Amazon review
It's an instantly readable book, and many runners new & old will relate to different parts of the story. In places it brought tears to the eye and in others I smiled or even laughed. Highly recommended reading for anyone even remotely interested in running - and even those who aren't might be inspired to give it a go!ST, Amazon review
The book's honest storytelling and relatable challenges resonate with anyone looking to push their own boundaries and find joy in unexpected places.JC, Goodreads review
If you enjoyed Just Run, please consider leaving a review! Your feedback helps others discover the book and supports my writing journey.
Coaching
Run your way. Run for joy. Run for you.
About me
I started running in 2020 during England’s first lockdown. As a child, I hated running, and I never stuck with it in my teens or twenties – it always felt hard and uncomfortable. Unexpectedly, running became a huge part of my life. After making lots of mistakes as a beginner, I decided to become a qualified run leader and coach with England Athletics so I could help others start running with more confidence. I’ve also completed courses in nutrition, including a Diploma in Diet and Nutrition, allowing me to offer basic guidance to help support my clients’ fitness and energy needs as they work toward their goals.
Who is it forThis coaching service is for anyone starting their running journey or looking to build consistency and confidence in their running practice. Whether you’ve never run before or are returning to running after a break, I’m here to help you take the first step and feel good about it.If you’re aiming to break records like a sub-20-minute 5K at any cost, I might not be the right coach for you. However, if you want to run your best 5K (or any distance) while enjoying the process of training, racing, and finding joy in running, I’m here to guide you every step of the way.Let’s work together to make running a positive and enjoyable part of your life!
Services I offerIntroductory consultation - FREE
Let’s get to know each other! This 15–30 minute call is your opportunity to share your running goals, challenges, and what you hope to achieve. Whether you’re completely new to running or returning after a break, I’ll help you determine the next steps and explain how my coaching can guide you. No strings attached—just a friendly conversation to get you started with confidence.
4-Week Beginner Plan – £50
Perfect for new runners looking to build a solid foundation.
This 4-week plan is designed to help you ease into running safely and confidently. I’ll create a tailored training plan suited to your fitness level and schedule, along with advice on running technique to help you avoid injury and feel more comfortable as you start out.What’s Included:
• A personalised 4-week training plan.
• Basic nutrition tips to fuel your runs and support your recovery.
• Email or message support for up to 2 questions per week.
• A 15-minute check-in call at the end of the plan to review your progress and discuss next steps.
4-Week Training Package – £135
A comprehensive, guided program to help you achieve long-term running goals.
This package is for runners who want structured support and accountability over three months. It includes a customized training plan, regular progress reviews, and adjustments to keep you on track.What’s Included:
• A personalised 12-week training plan.
• Basic nutrition tips to fuel your runs and support your recovery.
• Unlimited email or message support for quick questions or feedback.
• A 30-minute call each month to review progress and address any challenges.
• Weekly motivational tips or reminders to keep you focused and inspired.
Ad-Hoc Advice Session - £30
Need targeted advice or guidance on your running journey?
If you have specific challenges or questions, I offer 30-minute 1-2-1 advice sessions via Google Meet. Whether it’s improving your running technique, staying motivated, or tackling a mental block, this flexible option is perfect for actionable solutions without a long-term commitment.Standard Rate: £30 per 30-minute session
Existing Client Rate: £25 per 30-minute session
Why Choose Me?
I understand that running can feel intimidating at first—it did for me too! That’s why I focus on creating a supportive, approachable environment where your progress is celebrated, and your journey is tailored to your needs. Whether your goal is to feel healthier, manage stress, or simply enjoy running more, I’m here to help you succeed in a way that fits your life.
Blog
2024: A year of milestones, running, and reflectionAs I look back on 2024, it feels like a bit of a paradox. On the surface, it might not seem like a big running year for me, but when I pause to reflect, I realise it’s been a year filled with some truly remarkable milestones — many of which are deeply rooted in running.The 100-mile challengeCompleting my first 100-mile race remains my biggest running accomplishment this year. It was the Robin Hood 100, held in beautiful Nottinghamshire. The course was stunning, weaving through picturesque countryside, alongside the peaceful Chesterfield canal, and forest trails.Training for it didn’t go as smoothly as I’d hoped — life has a way of throwing curveballs — but I showed up on race day determined to give it my best. During the race, I faced my fears, doubts, and plenty of discomfort. I had plenty of moments when I found it very hard, but with the support of incredible fellow runners and my amazing crew, I kept moving forward.
How to keep running during the holidays (without losing your mind)The holidays are here, and with them comes a whirlwind of family, food, travel, and (let’s be real) a lot of stress. It’s the time of year when sticking to your usual running routine can feel like a distant dream. Between shopping, parties, and all those extra snacks, it can be hard to stay motivated to lace up your trainers. But trust me — it’s totally possible to keep running, even during the chaos.Here’s how to make running work for you over the holidays.1. Set realistic expectations
Let’s be real — life gets busy around the holidays. Instead of aiming to hit your usual weekly mileage, try setting a smaller, more achievable goal. A quick 20–30 minute run a few times a week is better than trying to fit in long runs and then feeling frustrated when you don’t have the time. If it’s difficult to get outside, explore indoor options like yoga, pilates, or a bit of strength training to keep moving. It’s all about being consistent, not perfect.
How to start running when you’ve never run beforeRunning. It can feel like a big challenge, especially if you’ve never done it before — or maybe you’ve tried and didn’t stick with it. You might think, ‘I’m not built for running’, or ‘It’s too hard’. I get it — I’ve been there. I hated exercise in school. I tried running in my teens and twenties but couldn’t keep up with it. It always felt uncomfortable. But when I started running in 2020, something changed, and this time, I stuck with it.So why is running one of the simplest yet most effective ways to improve both your physical and mental health? And how can you get started, even when it feels daunting?Let’s dive in!
The speech I almost didn’t give: reflections on my 100-mile journeyThis morning, I found a brand new card tucked into my journal. I don’t remember putting it there, but its butterflies caught my eye. For some reason, suddenly, I felt I deserved to have a card like that written to me. So, I did.I wrote:‘How proud I am of you, Merili. You wrote a book and published it. You ran 100 miles. It wasn’t easy, but you finished. You spoke in front of so many people at the awards night. You are amazing, Merili!’Seeing those words made me pause. Why is it so hard for us to acknowledge our own accomplishments?
How authentic are we on social media?Yesterday afternoon, my son and I headed to our favourite woods for a walk and some fun in the stream. This special place is one we discovered during the COVID-19 lockdown, and it’s become a cherished spot for us. We spent hours there, with him splashing around in his wellies and me lugging along all our gear — sand toys, a scooter, lunch, and change of clothes.Even now, as my son has grown, he still loves these woods. Our visit yesterday made me reflect on the concept of authenticity, particularly in the context of social media.As an author, I understand the importance of social media marketing, but I’m far from an expert. It’s been a journey of learning as I go. The pressure to keep up with the skills required — shooting videos, editing photos, and crafting engaging content — can feel overwhelming. Once you publish a book, it inevitably becomes a business, and suddenly you find yourself needing a website, a newsletter, and multiple social media accounts. Consistency is key — not just in promoting your book but also in offering valuable content to your followers.
Let's connect
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