Running technique
When you run your arms help you balance and avoid falling over and so are more important than you might realise. This PDF talks you through what good arm movement looks like.
Here you’ll find a couple of analogies and cues you can use to improve your general running technique, helping you to run more efficiently.
Details about these techniques can be found in the PDFs ‘Arm movement when running’ and ‘General running technique’ above. This PDF contains two different workouts designed to improve your running technique, one with a legs focus and one with an arm focus. They are designed to be done on a running track but can be done on road as well.
Strength and conditioning
Strength training is something runners often know they need to do but don’t actually do (I was the same for years…) even though it is really important. This PDF will talk you through some of the benefits of strength training and hopefully convince you to give it a go.
Sometimes going to the gym isn’t convenient but you can still gain strength when working out at home (something I definitely learnt during lockdown!). This PDF contains suggestions of different movements you can do with no equipment and ideas about how to vary the structure of your home workouts to keep them interesting.
Two key movements in strength training for runners are squats and lunges as they form the basis of running technique. If you do no other strength training you should try and do squats and lunges regularly to increase your mobility, flexibility and strength. This PDF will talk you through how to do each correctly.
Recovery
Here some commonly used methods of recovery are explained, along with some information about how to do them correctly.
As with strength training, stretching is something we all know we should be doing but don’t always do enough of. Here I explain the benefits and importance of stretching, and key points to remember.
Suggested books related to recovery
Session ideas
This PDF contains two different types of speed sessions, along with ways to make them easier/ harder.
Details about these techniques can be found in the PDFs ‘Arm movement when running’ and ‘General running technique’ in the ‘Running technique’ section above. This PDF contains two different workouts designed to improve your running technique, one with a legs focus and one with an arm focus. They are designed to be done on a running track but can be done on road as well.
Sometimes going to the gym isn’t convenient but you can still gain strength when working out at home (something I definitely learnt during lockdown!). This PDF contains suggestions of different movements you can do with no equipment and ideas about how to vary the structure of your home workouts to keep them interesting.
Miscellaneous
The 10% rule is something which is talked about a lot in the running community as a way to safely build mileage. This PDF talks through some things you need to take into account before blindly following the 10% rule.
As runners, we are prone to getting carried away and running more than we should. This can lead to problems with overtraining. Here we’ll look at the signs and symptoms you might have if you are overtraining, and think about what you can do about this.
While a lot of the time you will be fine with no drink (providing you are already hydrated) or water when running, sometimes you do need something more. The PDF explains how sports drinks work, and when they should be used.
VO2 max is a complicated sounding term which basically describes how efficiently your body uses oxygen, something which is clearly important for runners. This PDF explains how you can measure, and improve your VO2 max.
Even when you love running sometimes running the same routes all the time can get boring. Here are some suggestions of how you can vary your routes.
Warm ups are really important and shouldn’t be overlooked. This page will give you some information about warm ups, and a suggested routine.