#100: 101 top tips for running

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!

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

1. Easy runs easy - talk test if its comfortable, you can talk.
2. Relax to the max - Shakeout arms, relax the resting bitch face, shoulders down
3. Don't crush the bird - don't clench the fists
4. Run against traffic - your in charge and can avoid oncoming
5. Specificity - train for the race you are running
6. Warm up then Stretch - Run then dynamic, never static
7. Know your body - Know what RPE is
8. Know your body 2 - Run through annoyance, never through pain
9. Learn from mistakes - in races and training, and don't make them again
10. Start from the base....then build your rooms: Z2...then ad din speed, hills, pace work, race strategy etc
11. DO YOUR STRENGTH WORK - obviously
12. Don't be a slave to data! - love running for its simplicity...let the coach worry about the data
13. Consistency over time more important than a 'hero run'
14. 80/20
15. Don't get bored - jazz up an aero run with strides
16. Sleep!
17. Have fun on the easy runs - new routes, people, explore
18. Have fun on the hard runs as well - race people, push yourself and know that NO ONE really cares how fast YOU went
19. Save something for the summit: No one wins the hill at the bottom, its bigger than you are....save some juice for the top
20. Get over it: Bad runs happen, Care about it Max 60mins then move on
21. Tie your shoes....and check them....skinny
22. Rotate your shoes
23. Nothing new on race day....EXPO slaves....IVANA!
24. Pace yourself: Negative split Slow to fast better than fast to slow
25. Draft.....just like biking, think about the kipchoge V
26. Know adrenaline will make things seem easier.... so go easy at the start of that race
27. Train with someone: Motivation, accountability

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

1. Have fun: Racing, training - remember why we do it
2. success leave clues - if somethings going well, analyse what you are doing.
3. Dont fall prey to Company marketing
4. If you are going to use poles in a race, train with them
5. Hip to nip
6. Training alone does not make you a better athlete.
7. Sleep and nutrition and time makes a better athlete
8. Calories are equal, Macronutrients are not
9. 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......
10. Plan, do, review
11. 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.
12. Sitting all day in "hip flexion" is bad . get up and move
13. 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.
14. The core is more than the 6 pac: Think of a sleeve around your middle and hips. LB stability, Upright when running
15. Eat before you are hungry
16. Walk before you are tired
17. Start slow..... apply to all races
18. Warm up before races please