Welcome to the thrilling world of the Flying Runner, brought to you by the Marathon Mates! 🏃‍♂️ Hey there, it's Tony here from the Flying Runner, and welcome to Out and Back, the turnaround point for your weekly running journey. As I prepare for the Gold Coast Marathon, my training has taken a different approach this time around.

Usually, I follow the Jeff method, but now I'm physically running almost 100% of the time. This increased intensity has made me tire more easily, so I've been intentional about maintaining good form to improve efficiency and reduce fatigue. One key area I've focused on is keeping a relaxed posture. I tend to tense up around my shoulders, so I constantly remind myself to keep my head up and relax my shoulders.

This helps reduce tension in my neck and upper body. Another focus is maintaining a forward lean from the ankles, which engages the core muscles and aids in balance and stability. Arm swing is also crucial; I aim for a 90-degree angle and swing my arms forward and backward, not across the body. This rhythmic motion helps maintain form, especially when I'm tired.

Lastly, I concentrate on foot strike and cadence. I aim to land midfoot and keep my cadence around 170-180 steps per minute to avoid overstriding and potential injuries. Tracking cadence on my watch or using an old-school method of counting steps for 15 seconds and multiplying by four helps me stay on track.

These tips have significantly improved my running form and efficiency, and I hope they can help you too. Thanks for tuning in! If you enjoyed our podcast, please subscribe and leave a review. Watch out for our next episode dropping on Friday.

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