Running Advice - oh and btw a walk is so under estimated!

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Run Shorter to Get Faster

This is how I love to train my clients:- Tabata training is an excellent tool for increasing speed. Whether you do it on a treadmill or outside, the technique is the same: Run at full speed for 20 seconds, followed by 10 seconds of rest (come to a complete stop or jump off to the sides of the treadmill to recover), repeating this speed/rest cycle 6 to 8 times, completing 3 to 5 sets total. I've seen my clients majorly improve their running times by doing these sprints.

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I really like this website for fitness tips:-

https://www.shape.com/fitness/training-plans/best-running-tips-all-time

The Best Running Tips of All Time

We asked elite runners, coaches, doctors, and more to share their very best advice to help you run farther, faster, longer, and stronger

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Bring On the Box Jumps

When you run, your body functions like a spring. Every time your foot hits the ground, certain tendons and muscles stretch like rubber bands to absorb the energy on impact and then release it back into the ground as they return to their normal length.

With proper conditioning, your legs can capture and reuse more of this “free energy” and thus run more efficiently. Plyometric moves like the box jump are great for increasing stiffness in your legs during impact (a good thing for runners). To do it, stack aerobics steps 6 to 18 inches high (or find a box of similar height). Stand on one leg and jump up onto the step, then immediately back down. Complete 12 jumps, then switch to the other leg to complete the set.  Matt Fitzgerald

don't forget to Strengthen your body!

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Squat Like This for a Better Stride

The “third-world squat” (sometimes called “third-world chair”) can work wonders in changing your running stride. It’s a deep, comfortable squat, with feet shoulder-width apart and seat almost touching the ground. This functional movement helps improve ankle, knee, and hip mobility, which will give your joints a stronger, more stable position from which to deal with running forces. Do this squat pattern once or twice each day, holding the bottom position for at least one minute.  Doug Joachim

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Start Hydrating 4 Days Before a Race

While we should be drinking roughly half of our body weight in ounces of water ever day (for example, a 140-pound person should drink 60 ounces of H2O each day), it’s especially crucial four days prior to a race. Each day after that, add 10 additional ounces per day. That means one day before your race, you’ll be drinking half your body weight plus 30 additional ounces of water.

On race day, drink normally until one hour before your start time. If you’ve properly hydrated, the water you drink an hour before the race should go right through you and be straw-colored to clear(ish). Josh Zitomer

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Find your Breath

Match your stride to your breath, not the other way around. This fixes side stitch issues, allowing you to run faster and more efficiently, and acts as a guide to let you know if you're working too hard or not hard enough. Everyone can find their own breath rhythm, but I really like a two-breath sequence: two steps on one inhale, two steps on one exhale. Kendra Coppey Fitzgerald

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Empty Your Mind

Many coaches try to improve stride by asking runners to consciously modify their form (take shorter steps, land on the front of the foot instead of the heel). But studies dating all the way back to the 1960s have consistently shown that such consciously enforced changes actually make runners less efficient. The reason is that it forces you to think about your movements, which increases brain activity. Why that’s bad: Research also shows that the most skilled athletes in all sports have the least activity in their brains when performing sport-specific movements. In other words, they’re basically able to perform on autopilot.

Emptying your mind and not focusing on your body as you run will help you evolve the stride that is most economical for your body.

—Matt Fitzgerald

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Planking

Planking is one of the most functional exercises to help you develop core strength and improve your ability to transfer force from the abdomen to the pelvis. Try adding two or three sets of standard plank and side planks to your regular routine, holding for 30 to 60 seconds each.

—Brandon Mentore

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Why not Try starting with PT or these clubs?...