Running is an incredibly unique and personal sport. It means something different to everyone.
We understand that running is not a means-to-an-end but rather an integral part of a healthy and happy life.
This course contains over 60 video lectures to help you improve your running.
As people who love to run every day, we want to share the joy of running with you, as your friends, as well as help you to become the best runner you can be, as your coaches.
Whatever your running goals may be, this course will help you achieve them and take your running to the next level. There is something here for everyone from the beginner to the seasoned runner.
We've noticed a gap between those of you looking to start running for the very first time and those of you looking to break your best time on your next ultra-marathon and we've built the bridge to join us all into one big running community.
We've answered your questions, some of which you may not have known to ask yet, and we've covered all facets of a runners' lifestyle from training, racing, cross-training and injuries to nutrition, psychology and even gadgets.
This course covers everything from the foundations of good running techniques to the tricks only learned through years of running experience! We are your online running coaches, nutritionists, mentors and comrades.
This course is easy to navigate and find the relevant lectures for your own unique goals. It is a necessary accessory to your training and should constantly be referred back to. This is not designed to be watched from start to finish but rather be incorporated into your runs and practical everyday life. That being said, the course could be completed in a little over 6 hours.
This course is for anyone looking to improve their running fitness, set new goals and reach them, improve their overall health and look after their bodies and well-being through the sport of running.
This Ultimate Guide to Running course will cover the following topics:
Topic 1: Introduction
- Introduction
- Course Roadmap
Topic 2: Training Plans
- Introduction to Training Section
- 5km (3.1mi) – First Time (60min – 40min)
- 5km (3.1mi) – Intermediate (40min – 25min)
- 5km (3.1mi) – Advanced (25min – sub 20min)
- 10km (6.2mi) – First Time (100min – 60min)
- 10km (6.2mi) – Intermediate (60min – 45min)
- 10km (6.2mi) – Advanced (45min – sub 40min)
- Half Marathon – First Time (4hrs – 2hrs30)
- Half Marathon – Intermediate (2hrs30 – 2hrs)
- Half Marathon – Advanced (2hrs – sub 1hr30)
- Marathon – First Time (8hrs – 5hrs30)
- Marathon – Intermediate (5hrs30 – 4hrs)
- Marathon – Advanced (4hrs – sub 3hrs)
- Ultra Marathon – First Time
- Ultra Marathon – Taking it further
Topic 3: Running Techniques
- Introduction to Interval Training/Speedwork
- Speedwork (flats)
- Speedwork example
- Hill work
- Stairs
- Introduction to Techniques
- Techniques – Foot Strike
- Techniques – Running Flats
- Techniques – Running Uphill
- Techniques – Running Downhill
- Techniques – Breathing
- Heart Rate
- Barefoot Running
Topic 4: Nutrition
- Introduction to Nutrition
- Food Groups – Carbohydrates
- Food Groups – Fruits
- Food Groups – Vegetables
- Food Groups – Protein
- Food Groups – Fats
- Food Groups – Dairy
- What to eat before the race
- What to eat during the race
- What to eat after a run
- Calorie Counter
- Recipe 1 – Raw orange chocolate brownies
- Recipe 2 – Banana blue berry energy muffins
- Recipe 3 – Superfood energy bars
- Recipe 4 – Date balls
- Recipe 5 – Green Juice
- Additional Recipes
- Healthy Eating
Topic 5: Cross Training
- Introduction to Cross Training
- Gym
- Swimming
- Cycling
Topic 6: Stretching & Injuries
- Stretching
- Foam Rolling
- Injuries
- Injury Prevention
- What to do when you have an injury
Topic 7: Running Gear
- Shoes Overview
- Shoe Types
- Apps and Websites
Topic 8: Tips and Tricks
- Running to lose weight
- Running with a partner
- Running with a camelbak
- Fitting running into a busy schedule
- Blisters!
- At your computer
Topic 9: Psychology of Running
- What to do when you feel like quitting running for good?
- What to do when you want to give up during a race?
Topic 10: End Note
