This episode is a very important one if you run to live a longer life. My purpose for running and exercising is to live a healthy long life so I decided to do some research on what is the optimal amount of runs, how many hours and what intensity should we be running at to gain these longevity benefits. 

The results were surprising. It confirms the 'More is NOT better' principle that a lot of studies are starting to show.

Here are some interesting links for this episode:

https://andrewmerle.medium.com/the-best-exercise-routine-for-longevity-24fd66788862

https://www.bluezones.com/2018/01/what-exercise-best-happy-healthy-life/

https://www.webmd.com/fitness-exercise/news/20140401/too-much-running-tied-to-shorter-lifespan-studies-find

https://www.youtube.com/watch?v=Y6U728AZnV0

https://time.com/5720772/running-helps-you-live-longer/

https://elemental.medium.com/whats-the-perfect-amount-of-running-for-good-health-9470cfafaabd

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

Email: [email protected]

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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.

Skipping your warmup could lead to an injury or a lack of performance as your body is not fully prepared to run. In this episode I will guide you through a short warmup that you can do before your run to ensure your READY TO RUN! 

Don't skip your warmup, its one of the most neglected parts of the run.

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Email: [email protected]

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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.

Why film yourself Running? How to do it? What to look out for? Is an episode that will help you Run Better by learning about your running style, what stands out and what you can work on. 

This is a great practical episode that I encourage all runners to do regularly as it normally becomes quite a revealing activity. Something always stands out, something that the runner wasn't even aware of. Learn what to look for and how to set it all up. If you're not sure what you're looking at then you can email me the video for an online running form assessment.

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

Email: [email protected]

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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.

A new feature I'm adding to the podcast is regularly taking about books that I think you should read. These books will have helped me in some way understand myself along my journey so I'm certain that you will benefit from reading them too.

In this first BOOK episode I talk about 'Why you should read The Chimp Paradox! How will it help you? What I learned from it?'

This book was written by Professor Steve Peters. It's one of the most important books I've read for understanding my own mind. I will share what I learnt and what you can take away from this book. It's packed full of practical exercises. 

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

Email: [email protected]

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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.

Do you suffer from a lack of self-belief in your running, maybe you feel like others are way better than you, maybe you run for other reasons that the runners you know don't understand or relate to or maybe you know someone that is super fast and an amazing runner and this makes you feel like you're not a runner.

This episode is all about developing a healthy mindset around your running. Understand that if you run you are a runner. Whatever the pace or distance, you are a runner. Your body is amazing. Your body when running is amazing. Be grateful for your body. Become a better runner by changing your approach to running.

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

Email: [email protected]

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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.

In this episode I discuss Cadence, what it is, why it's important and what is the optimal cadence when we are running.

Cadence is the amount of steps we take per minute or SPM. Cadence naturally varies from runner to runner and can be anywhere from 160-195 SPM. Cadence also varies with the speed we run at, the terrain we run on, the incline or decline we run on and the weather conditions. 

I'll go deeper into Cadence and help you understand how you can Run Better with a Cadence drill. 

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

Email: [email protected]

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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.

In this episode of the podcast 'Optimal body position: How to Run properly!' I talk about how our running form effects the movement of your body as you run. 

There are 2 distinct phases in running: Stance phase and Flight/Swing phase. What we do in Stance phase dramatically influences what happens in flight phase. The longer we spend flying forwards the better. I break down the phases of running and how we can position the body to maximise the forces going through the body so that we can spend more time moving forwards in flight phase.

There are some common areas of weakness that negatively influence our running form. I'll talk about these. I'll give you some exercises to figure out where your current body position is at the moment.

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

Email: [email protected]

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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.

In this episode of the podcast titled 'Transitioning to Barefoot/Minimalist shoes: How to do it properly...' I discuss the pitfalls of transitioning from cushioned or maximal cushioned running shoes to barefoot or minimalist style shoes. 

I made lots of mistakes when making the transition and it cost me almost a month of running. I had to take a break and let my body recover from the very fast and forceful transition I made. Gradually transitioning over a period of months with exercises and day to day changes will help the muscles in your feet and legs adapt efficiently. 

Making the transition a speedy process and being impatient is a definite way to cause yourself an injury that will put you out if action. Listen to my experience, some tips on shoes to buy to help the transition and some of the other ways you can make the transition into a smooth, injury free journey.

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

Email: [email protected]

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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.

Stiff, tense arms that don't move in coordination with the rest of your body are slowing you down! Let your arms run too! Running is a whole body movement not just a legs exercise. 

In this episode I talk about the importance of our arm swing and what we can do to improve it.

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

Email: [email protected]

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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.

In the last episode I spoke about how we can. reduce our risk of injury or illness. If we do get ill or injured we can reduce the length of time we are out of action by following some simple tips. These tips will have you back running quicker. One key point is to be patient when you are ill or injured and bounce back bit by bit.

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.