Please introduce yourself here.
I’m Charles. I’m an experience runner, but am always learning. I made this site so I can share some of that learning with everyone else.
My favourite place to run is up and down hills in the mud.
After the last newsletter, I received a request from a reader. They asked: As a beginner, how do I know if I’m injured?
However, even as a more experienced runner, it’s not always obvious if something is an injury or just a tight muscle, so how do you tell?
When you first start out in running, you will naturally get some muscle aches. If you…[Read more]
Is Running Bad For Your Knees?
How many times have you heard people say “Running is bad for your knees”? Maybe you’ve also noticed that most of the people that say this are sedentary, spending most of their life on the sofa, probably getting bad knees in the process!
Whilst there is a risk of doing damage to your knees if you don’t run with good…[Read more]
I can be your accountability partner. I’ll send you a message. 🙂
Do you know any runners with injuries?
The reason I ask is that I’ve been injured for quite a while due to falling off a ladder, and I have a few tips about how to tackle getting back to running afterwards, so perhaps you could forward this to them.
I’ve just had an operation which will enable me to get back into running properly again. We’ll…[Read more]
In the last newsletter, I touched on hill sessions, so here is a bit more in-depth info for you on how to be better at hills and how it could help the rest of your training.
Why bother with hills? Firstly, it’s fun. Which is why we run surely? Secondly, it makes things harder on the way up, so you don’t have to run as fast to get the effort level…[Read more]
Will I still improve if can only do 30 minutes run instead of 40?
One of my clients is going back to work soon and so will have less time to run, due to childcare and family. I changed the plan on a couple of relevant days from 40 minutes to 30 minutes.
The client was worried. They have been progressing really well, with a new 5K PB (set in a…[Read more]
Nutrition for runners should be easy
but so much advice I see online is nonsense.
If you have previously found running nutrition a bit confusing, you probably aren’t alone. Let’s make it simple.
For most runners, the average run session is too short to worry about nutrition specifically for each run. If you are running for 40 minutes, you don’t…[Read more]
After the last email in which I talked about all the different types of strength training for runners and reasons for doing them, I thought it would be good to give you some examples of the type you can do at home. Here are a couple of sessions I’ve done at home recently:
4-5 Rounds of the following:
6 each side SHOULDER PRESS – using your…[Read more]
Strength training for endurance running, as apposed to sprints, is a complex area. To optimise your endurance running fitness-level, you need to find the magical balance of light-weight and strength.
Light weight is important because it makes it easier to go faster. If there’s less body mass to keep cool, more energy can be spent on going…[Read more]
Not finding your running Easier or Faster?
Likely it’s time to change something.
Someone mentioned that they have been running for a year, but aren’t finding their running any easier or faster than when they started. Perhaps you, or someone you know has experienced this. Why might this be?
At first, Easier and faster sound like two opposing…[Read more]
If you are doing one of our longer courses like the Running For Beginners course, we encourage you to get an accountability partner so you can keep each other on track, give praise when it’s going well and kick each other up the butt when slacking. However, this can be used in any aspect of your running. Post here if you want one and we’ll see if…[Read more]
Do you use heart rate training zones?
And are your zones assigned properly?
Today I chatted with a runner who asked if their heart rate was correct on their easy runs. In the last email, I mentioned that many runners run too quickly on their easy runs, so the next step is to figure out how slow or fast you should run in any given session. You can…[Read more]
I’ve seen a few people struggling while running in the heat these last few days (in the UK, where it has been cold and wet for months).
I wrote this article last Summer which might help a few people. https://runningversity.com/running-in-the-heat/
Essentially the message is: slow down so that your effort (heart rate) remains the same as normal.…[Read more]