Run Better with Ash

The glutes are an important set of muscles when running. They are part of the hip extensor muscles. The gluteus maximus, gluteus medius and gluteus minimus work together to propel you forward.

The gluteal muscles are in the hips and buttocks. They are responsible for a variety of movements, including running. Strong, stable glute muscles are key to maximising your running performance. They also help us avoid many injuries.

Every single client I have ever seen has got some level of inactive glutes. Whether they are completely not firing or not firing as much as they could. Sleepy glutes effect our running form.

In this episode I'm going to go into more detail about the glutes. Why they are so important. What you can do to strengthen yours. And how to switch them on when running.

Let's get into this episode...

FOR FULL TRANSCRIPT VISIT BLOG POST HERE: https://runbetterwithash.com/blog/sleepy-glutes-13-ways-to-wake-them-up

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

Your foot contact is a pivotal moment in your running gait. That’s an understatement, I know!

How your foot contacts the floor influences the forward propulsion you gain. Forward propulsion helps us move forward.

I have a simple coaching cue for you that will increase your foot contact efficiency. This will help you store and release more movement energy through your body.

You will Run Better as a result of this cue. So let’s dive deeper into foot contact and why ‘Splay’ is so important in this phase.

FOR FULL TRANSCRIPT VISIT BLOG POST HERE: https://runbetterwithash.com/blog/foot-contact-when-running-splay-when-your-foot-lands

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

You’re all set for the new year. You have your goals. You have your new running gear. You’re ready to hit the road or the trails, but you wonder which is the best way to track your progress throughout the year.

What would a running coach advise me to track? Should I just use Strava or the couch to 5k app? Should I book a VO2 max test? Shall I do timed laps on a track? Shall I run a kilometre as fast as I can?

In this episode I’m going to give you some professional advice on the best ways to test and track your progress throughout the year… Let’s get started…

TRANSCRIPT OF EPISODE ON MY BLOG: https://runbetterwithash.com/blog/ways-to-test-and-track-your-running-progress

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

It’s the end of 2022 already! The focus is now on 2023 and how we can become a better version of ourselves next year.

People make New Year’s resolutions. They go on diets, join the gym, drop the chocolate, go alcohol free for a month, start a meditation practice, buy some new trainers and get back into running.

Everyone you talk to has something they would like to work on in 2023. To give you a clear focus of what to put your energy into during the next twelve months, I’m here to offer my professional advice on how you can maximise your running and make 2023 your best one yet!

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

You’re starting to notice a pain in the lower leg in the shin. The pain starts with a little ache when you run. You think to yourself ‘it’s nothing serious, I’ll ignore it’. Another couple of weeks of running adding lots more stress to the lower leg, you’re now noticing the pain developing into a sharper more painful sensation. Almost tender to run.

The worst case scenario is you continue to run through the pain thinking you can ‘run it off’ because of that you develop stress fractures of the tibia (which is the shin bone) which puts you out of action for up to 12 weeks. You have to dramatically modify your daily activities and your running routine is well and truly out of the window.

Before you become one of the 1 in 5 people that experience this issue, is there anything you can do to mitigate the risk factors and make your body stronger, reducing the risk of ever experiencing Shin Splints?

Well… yes!! That’s exactly what we’re going to take a look at in this episode. So let’s look in greater detail into another common running injury, shin splints…

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

Have you ever suffered knee pain on the outside of your knee? It’s estimated that up to 50% of women and 81% of men have suffered this pain. The cause of this issue… IT band syndrome.

As is usually the case with this series of episodes, IT band syndrome is a fairly common overuse injury in runners. Resulting from weaknesses in the body and working the tissues further than their capability over a period of time which results in breakdown and inflammation in the area.

The good news is that this injury is easily prevented. So, let’s have a look at how you can prevent IT band syndrome before it puts you out of action. In this episode I will offer you some coaching on how to avoid this common running injury…

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

If you plan to start upping your mileage then you are putting yourself at greater risk of injury. What can you do to reduce your risk?

In this series of podcast episodes I am covering common running injuries and looking at ways we can prevent them before they ever become a problem.

In this episode I’m looking at an injury that is associated with increasing your training volume, Achilles Tendinopathy. Together we will explore the details of the injury, what it feels like, who is more susceptible to this injury and how we can reduce your risk of injuring your achilles tendon.

Let’s have a deeper look into Achilles Tendinopathy…

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

Varying statistics tell us that between 70-85% of runners get injured every year. Common areas of the body get injured and sometimes those injuries are recurring for a good portion of those runners.

The injuries range from running too fast, weaknesses in muscles, tendon injuries, impact injuries, overuse injuries, injuries caused by lack of rest and recovery, injuries caused by our footwear, running when overly stressed, lack of awareness of your own body, environmental injuries from slips and falls or other accidents.

A lot of these injuries can be prevented by being proactive with strength, mobility, training volume, training intensity and listening to your body.

This is going to be the first in a series looking at common injuries and how you can prevent them.

Let’s have a look at the first injury known as Runner’s knee…

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

If you're not familiar with yoga, it is an ancient practice that involves poses that are said to unite the body and mind. Modern yoga has evolved into lots of different varieties. Some are more authentic to the original practice and others are wildly different and quite gimmicky. I teach and practice mindful yoga which encourages us to learn about our mind and body through yoga poses and dynamic movements to develop body awareness, reduce stress, anxiety and tension that we carry around with us.

This episode is all about how yoga will help you run better and reduce your injury risk.

COACHING WITH ME...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.

One of the most common ways to cause an injury or get ill is to do too much, too soon. Whether you're a beginner, intermediate or advanced runner. Suddenly adding more volume or intensity into your weekly schedule is excess stress on the body. Your body can cope with progressive overload NOT aggressive overload.

In this episode I will share with you what is too much and how you can recognise what is too much. I will give you a general rule to follow so you can understand the right amount of training overload and then finishing with 3 tips to follow to avoid doing too much too soon.

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LET'S TALK...

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

Email: [email protected]

Follow: https://www.instagram.com/runbetterwithashfoster

Web: www.runbetterwithash.com

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.