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)

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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 can seem uncomfortable, especially if they have been taught poor running habits. Here are the key foundations of the basic skill of running: Face […]

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 and feet as remaining inline throughout, forming an ‘s’ shape. The triathlon team in America currently use this method. The movement of the legs should […]

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 pre-exercise prep, warm up and stretching, it may be a good idea to do so anyway. Here are some considerations: Footwear – running shoes lose […]

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 for 3-6 repetitions Run for 30 seconds @ 80-90% intensity with 2 Minute recovery, aim for 3-6 repetitions Interval Training Intermediate Run for 4 minutes […]

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 minute. Ladder Runs Intermediate Run for 2 minutes @ 60% intensity, then 2 minutes @ 65%, 2 @ 70%, 2 @ 75% and so on […]

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 rest. Repeat 3 times. Sets & Reps Intermediate Run 1 x 300 meter then take 30 seconds rest, then 1 x 400 meter, then 1 […]

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 of jogging Fartlek Intermediate Jog for 8 minutes, run at a hard pace for 3 minutes, walk for 2 minutes, easy run for 4 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 have 8 minutes to complete 1 mile, any time under 8 minutes is used for recovery, Aim for at least 3 repetitions. Send Off Advanced […]

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 reps Negative Splits Intermediate Run 3-9 Reps of 500 meters, where the first 200m is performed at 60% intensity and the last 300m more quickly. […]

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 when passing the intermediate posts between the start and finish. The pace is set by you, alternate between high intensity and moderate intensity depending on […]

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 is at maximum effort. 30 seconds with 30 seconds walk or rest 1 minute with 1 minute walk or rest 2 minute with 2 […]

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 5,4,3,2, and 1 minutes with 1 minute jog in between. Then 1,2,3,4,5 with 1 minute jog in between. 2 Sets Pyramid Advanced Run at a […]