Run Better | Running Coaching for Runners Run Better | Running Coaching for Runners

Welcome to the Run Better with Ash blog, where we explore the science and art of becoming a more efficient and healthier runner. Today, we delve into the dynamic world of Zone 2 training and VO2 Max sessions, uncovering the magic that happens when you strike the perfect balance.



ONLINE RUNNING COACHING WITH ME:

runbetterwithash.com

ashfoster1983@gmail.com

Hey runners, welcome back to Run Better with Ash! Today, we're diving into a high-energy coaching session that's sure to elevate your running game – Speed Ladder Intervals.

Warm-Up (1 km): Begin with an easy jog, priming your muscles for the intensity ahead.

Intervals:


200 meters (Fast): Ignite the afterburners right out of the gate.


400 meters (Faster): Push the pace, challenging your comfort zone.


600 meters (Challenging): Find that sweet spot between speed and endurance.


800 meters (Fast): Dial it up for a powerful burst of energy.


600 meters (Challenging): Maintain intensity as you build resilience.


400 meters (Faster): Push yourself – you've got this!


200 meters (Fast): Finish strong with a sprint.



Recovery (200 meters): Take it slow between each interval, allowing your body to recalibrate for the next burst.

Cool Down (1 km): Wind down with an easy jog, aiding recovery and preventing stiffness.

The Blueprint: Speed Ladder Intervals

Hey runners, Ash here from Run Better with Ash! Today, let's dive into a game-changer for your running journey – mindfulness. We'll explore how the union of mindful breathing and body awareness can be the secret sauce to not only boosting your running performance but also reducing the risk of injuries.

FREE ALIGNMENT RUNNING DRILL: https://runbetterwithash.com/the-power-of-good-running-form-1

Picture yourself conquering the half marathon with ease, setting a personal best, and surpassing your own expectations. Speed intervals are the secret weapon to achieving these aspirations.

They are not just any ordinary running workout; they are strategic bursts of intensity that target your cardiovascular system, enhance your aerobic capacity, and teach your body to maintain a steady pace during the race.

This session will improve your half marathon time.

Let’s get started…

FREE ALIGNMENT RUNNING DRILL: https://runbetterwithash.com/the-power-of-good-running-form-1

We're diving headfirst into a run-changing technique that holds the key to unlocking your running potential: Buteyko Breathing.

Yes, you heard it right! We're about to explore how tweaking the way you breathe can supercharge your endurance, elevate your oxygen utilisation, and rev up your running game.

I’m living proof of the results of this breathing technique. I went from not being able to maintain my endurance for longer than 10 miles on flat roads to running the toughest Trail Half Marathons in Europe up mountains!

So, my fellow runners, get ready to lace up your shoes and embark on a journey to transform your running experience.

Picture this: a group of runners speeding effortlessly along a picturesque trail, their bodies perfectly aligned, their strides textbook-perfect. We've all seen those images, haven't we? The pursuit of the elusive "perfect" running form has consumed the minds of many runners and coaches alike.

But what if I told you that there's no such thing as perfect running form?

In this episode, I'll explore the notion that each human body is unique, with its own set of bones, muscles, cardiovascular system, and nervous system.

This means that our running form will naturally vary from person to person.

Instead of striving for a standardised ideal, we'll explore the importance of finding optimal elements within your own body and embracing the beauty of your individuality.

Let’s get started…

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COACHING WITH ME...

One-to-one Running Coaching (online/ in-person) message or follow:

Email: ashfoster1983@gmail.com

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Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.