The Everyday Runner

online running coach

What we are aiming for Good posture supports efficient, relaxed running. It helps minimise wasted energy and maximises forward propulsion. Head and Upper Body • Keep your head neutral, and look around 10–15m ahead to keep the neck relaxed. • Shoulders should be down and relaxed, not tense or creeping up. Arms and Upper Body Rotation • Arms should swing front to back, not across the body. • Elbows roughly 90 degrees, but r

What are we aiming for Quick and light steps, avoid stomping or overstriding Foot landing under centre of mass, not ahead Cadence around 165-180 for endurance runs (will vary person to person) It is ok to be a heel, midfoot or forefoot striker, the efficiency is more to do with HOW you land. Most sprinters/track athletes will be more towards forefoot, but many elite marathon runners are heel strikers. I am a midfoot striker and that is efficient for me, but that is not ne

Most runners want to get faster, run for longer, and feel stronger, but the path to those goals isn’t built on speedwork alone or fancy gadgets. Whether you’re training for a 5K or 100 miles, aerobic endurance is the foundation that determines how far, how fast, and how comfortably you can run. You shouldn’t finish an easy run feeling spent, you should feel better than when you started. Running too fast on easy days: Limits aerobic development Increases stress on tendons/jo