Welcome to the Flying RuNR, brought to you by the Marathon Mates! 🏃‍♂️🏃‍♀️ This week marks the beginning of a new training plan for Tony and Sharon as they prepare for the New York Marathon. Training together is something they've both been looking forward to, but it also comes with its challenges.

 Starting a new training block can be tough, especially in the early stages when consistency is more important than intensity. This podcast talks you through some key points they are focusing on to kickstart their new training block: 

In summary, prioritizing consistency over intensity, especially in the early stages of a new training plan, is crucial. Building a solid foundation reduces injury risk and promotes a sustainable running habit. Regular routine, recovery, and enjoyment are key factors in their training approach.

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In this exciting episode of The Flying Runner podcast, we welcome back some familiar faces and introduce new ones as we gear up for the New York Marathon. 🌆🏅 Kai Luck shares his journey from novice runner to marathon enthusiast, offering valuable insights into his training regimen, mental strategies, and the importance of community support.

 We'll also catch up with Tara, Tony, and special guest Lucia banco, who share their recent running experiences and upcoming race plans. From the scenic routes of Sydney to the bustling streets of New York, this episode covers it all. Tune in for a blend of personal stories, expert advice, and a healthy dose of humor.

 Whether you're recovering from a recent race or preparing for your next big challenge, this episode has something for everyone.

Follow Kai on Instagram - https://www.instagram.com/kaiadam85 

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Website - ⁠https://flyingrunr.com/ ⁠ 

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Welcome to the Flying Runner, brought to you by the Marathon Mates! 🏃‍♂️🏃‍♀️ Hello, it's Tony here from the Flying Runner, welcoming you to Out and Back – your weekly running journey's turning point. Today, let's discuss an important yet often neglected topic: the significance of varying our running routes and terrains. 🌍 Reflecting on the Berlin Marathon in 2023, many appreciated its flat course. However, Taro pointed out how the repetitive strain on the same muscle groups over 26.2 miles impacted her hips. This observation led me to consider the potential drawbacks of repetitive running routines. 🦵 We often stick to familiar routes, becoming creatures of habit. But this can result in muscle imbalances and injuries. So, how can we introduce variety to enhance our running experience? Exploring new terrains is a fantastic start. Trail running, for example, engages different muscles compared to road running. 🌲 Running on trails, tracks, sand, and grass presents unique challenges that contribute to a comprehensive training regimen. Hill training fortifies your glutes, quads, and calves, while downhill running engages your core and hones your technique. 🏔️ Besides physical benefits, varying your runs can invigorate your mind. New running environments offer mental stimulation and motivation, making long runs more enjoyable. 🧠 Incorporating diverse training methods into your plan is essential. Whether focusing on speed or endurance, variety prevents muscle adaptation and fosters continuous growth. If you have a regular route, try running it in reverse for a fresh perspective and new challenges. 🔄 Sharon and I love compass runs, starting from a central point and exploring different loops. This approach keeps our runs intriguing and helps us discover new areas. Interval training and fartlek sessions are excellent for building speed and endurance. Embrace hills as part of your training instead of avoiding them. 🏞️ By diversifying your routines and habits, you'll engage different muscle groups, making you a stronger and more resilient runner. Thanks for tuning in! If you enjoy our podcast, please subscribe and leave a review. It helps others find us. Stay tuned for our next full episode this Friday.———————————————————————————————-Please like and subscribe and don’t forget to share with your friends and familyWebsite - ⁠https://flyingrunr.com/ ⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ —————————————————————————-

Greetings from the Flying Runner! 🏃‍♂️✨ Tony here, welcoming you to another episode of Out and Back. This week, we delve into the Gold Coast Marathon experience, where Tony faced unexpected struggles from the 12K mark onwards. It turned into a quest for rhythm and endurance. To assist fellow runners, Tony shares three crucial tips: deep belly breathing, finding your rhythm and stride, and staying relaxed. Deep belly breaths can refresh your entire being, providing a sense of calm and readiness. Developing a consistent breathing pattern synchronized with your running cadence can significantly improve your performance. Additionally, maintaining a relaxed body posture, especially avoiding tension in your shoulders and fists, facilitates easier breathing and reduces unnecessary strain. Embrace mindfulness techniques to stay present and adjust your pace as needed. Running is not just about physical endurance; it's about finding joy and efficiency in every step. Join us this Friday for a full episode recap of the Gold Coast Marathon and discover how these tips played out in real-time. Don't forget to subscribe, like, and leave a review to support our podcast.———————————————————————————————-Please like and subscribe and don’t forget to share with your friends and familyWebsite - ⁠https://flyingrunr.com/ ⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ —————————————————————————-

Welcome back to the Flying RuNR Runner podcast! In this episode, we dive deep into the preparations for the Gold Coast Marathon weekend. Join us as we discuss our training routines, tapering strategies, and the excitement building up to race day. This episode is hosted by Tony and features insights from Tim and Tara from Team Ellis Running, who share their thoughts and feelings about the upcoming marathon.

We also explore the different races happening over the weekend, including the half marathon and the full marathon, and why the Gold Coast Marathon is considered one of Australia's biggest and best running events. With engaging conversations and valuable tips, this podcast episode is perfect for anyone looking to improve their running form and get motivated for their next race.

 Tune in and get ready to be inspired by the stories and experiences of fellow runners.

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Welcome to the thrilling world of the Flying Runner, brought to you by the Marathon Mates! 🏃‍♂️ Hey there, it's Tany here from the Flying Runner, and welcome to Out and Back, the turnaround point for your weekly running journey. In less than a week, I'll be on the Gold Coast running the marathon, and regular followers or listeners to the podcast would know that I'm aiming to achieve my best ever time on the Gold Coast.

I've been training with that goal in mind, and I just wanted to share three steps along that goal-setting journey to help you when it comes to setting some goals or developing training plans to achieve a goal.

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Join Tim from Marathon Mates in this thought-provoking episode of the Flying Runner podcast, where he, Tara, and Tony discuss the profound impact of running on mental health. They share personal anecdotes and expert tips on how to manage the psychological effects of injuries. The episode emphasizes the importance of maintaining a positive outlook, setting long-term goals, and finding alternative ways to stay active during recovery.

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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Please like and subscribe and don’t forget to share with your friends and family

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