Endurance coaches Tom Walker and Rob Jones welcome you to The Run Strong Podcast. A show to discuss topics to educate and inspire runners. From couch-to-5k'rs, triathletes, up to multi-stage ultra runners this podcast will interest you. A successful season 1 means the boys are back and currently recording and releasing season 2. Please rate and review to help spread The Run Strong Podcast!

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In this weeks show, Tom and Rob give you 101 running tips! Find the list in the show notes!

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Easy runs easy  - talk test if its comfortable, you can talk.

Relax to the max - Shakeout arms, relax the resting bitch face, shoulders down

Don't crush the bird - don't clench the fists

Run against traffic - your in charge and can avoid oncoming

Specificity - train for the race you are running

Warm up then Stretch - Run then dynamic, never static

Know your body - Know what RPE is

Know your body 2 - Run through annoyance, never through pain

Learn from mistakes - in races and training, and don't make them again

Start from the base....then build your rooms:  Z2...then ad din speed, hills, pace work, race strategy etc

DO YOUR STRENGTH WORK - obviously

Don't be a slave to data! - love running for its simplicity...let the coach worry about the data

Consistency over time more important than a 'hero run'

80/20

Don't get bored - jazz up an aero run with strides

Sleep!

Have fun on the easy runs - new routes, people, explore

Have fun on the hard runs as well - race people, push yourself and know that NO ONE really cares how fast YOU went

Save something for the summit: No one wins the hill at the bottom, its bigger than you are....save some juice for the top

Get over it:  Bad runs happen, Care about it Max 60mins then move on

Tie your shoes....and check them....skinny

Rotate your shoes

Nothing new on race day....EXPO slaves....IVANA!

Pace yourself: Negative split Slow to fast better than fast to slow

Draft.....just like biking, think about the kipchoge V

Know adrenaline will make things seem easier.... so go easy at the start of that race

Train with someone: Motivation, accountability

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but run on your own as well: do avoid going too fast or overtraining

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Have fun:  Racing, training - remember why we do it

success leave clues - if somethings going well, analyse what you are doing.

Dont fall prey to Company marketing

If you are going to use poles in a race, train with them

Hip to nip

Training alone does not make you a better athlete.

Sleep and nutrition  and time makes a better athlete

Calories are equal, Macronutrients are not

Training enjoyment depends on being present - You cannot listen properly to 3 songs at once.... not can you thing about 3 sessions at once.  focus on the now......

Plan, do, review

Track your menstural cycle - Why? be prepared to know when its coming, learn whats normal,  allowing you to train smarter. You recover better based on where you are at in the cycle.

Sitting all day in "hip flexion" is bad . get up and move

Weak glutes mean hamstrings have to assist, they fatigue and become tight...then we stretch....temporary solution. Improve hip function through glute strength to prevent tight strings.

The core is more than the 6 pac: Think of a sleeve around your middle and hips.  LB stability, Upright when running

Eat before you are hungry

Walk before you are tired

Start slow..... apply to all races

Warm up before races please