Running

Many people run for various different reasons, your may choose to run to keep fit, burn off excess calories, losing weight or maintaining weight, to relieve stress or anxiety and as a base training for different sports.

The aim of this course is to add value to your exercise goals by incorporating running.

The general guidelines for aerobic activity such as running are:

Moderate intensity for a minimum of 30 minutes 5 days a week

Vigorous intensity for a minimum of 20 minutes 3 days a week

Equipment needed

Good Running Shoes (Amazon)

Water Bottle (Amazon)

Comfortable Fitness Clothing (Amazon)

Lessons

General Running Techniques

Running is a complex skill, and it should not be assumed that everybody just knows how to run. Like any skill it had to be learned properly, for many people,…

Running Techniques

The Pose Method This method was developed by Dr Nicholas Romanov and is based on the use of gravity to drive your body forward. It describes the head, shoulders, hips…

Warm Up & Prep

Running is a repetitive high impact activity, and carries a degree of injury risk, especially if you over train. While the research evidence is unclear as to the benefits of…

Running Exercises | Interval Training

Interval Training Beginner Run for 2 minutes @ 60-70% Intensity with 1 minute recovery, aim for 3-6 repetitions Run for 1 Minute @ 70-80% Intensity with 1 minute recovery, aim…

Running Exercises | Ladder Runs

Ladder Runs Beginner Run for 1 minute @ 60% intensity, then 1 minute @ 65%, 1 @ 70%, 1 @ 75% and so on until you cannot complete the 1…

Running Exercises | Set & Reps

Sets & Reps Beginner Run 1 x 100 meter then take 30 seconds rest, then 1 x 200 meter, then 1 x 50 meter @ max pace with 3 minutes…

Running Exercises | Fartlek

Fartlek Beginner Jog for 6 minutes, run at a hard pace for 1 minutes, walk for 3 minutes, easy run for 9 minutes, 10 seconds of sprinting then 6 minutes…

Running Exercises | Send Off

Send Off Beginner You have 12 minutes to complete 1 mile, any time under 12 minutes is used for recovery, Aim for at least 3 repetitions. Send Off Intermediate You…

Running Exercises | Negative Splits

Negative Splits Beginner Run 3-6 reps of 500 meters, where the first 300m is performed at 50% intensity and the last 200m more quickly. Give yourself 2 minutes recovery between…

Running Exercises | Shuttle Runs

Shuttle Runs Choose a good stretch where you can run, ideally with trees, benches or posts along one side. Choose a start and end post for your run, change pace…

Running Exercises | Russian Steps

Russian Steps For beginners your pace could be set at 60-70% intensity, for more fit individuals aim to set a quicker pace of 70-80% intensity, and for advanced runners all…

Running Exercises | Pyramid

Pyramid Beginner Run for 5,4,3,2, and 1 minutes with 2 minute jog in between. Then 1,2,3,4,5 with 2 minute jog in between. Pyramid Intermediate Run at a quicker pace for…