Run Better Podcast: Recent Episodes
Run Better Podcast
Running is more than just finish lines, medals and Strava miles, we run to improve our health and longevity and reconnect to our ancestry. We’re ‘Born to Run’ and we can Run Better with help from Ash Foster a running coach, advanced personal trainer and yoga teacher from the UK.
Welcome to the Run Better with Ash blog, where we explore the science and art of becoming a more efficient and healthier runner. Today, we delve into the dynamic world of Zone 2 training and VO2 Max sessions, uncovering the magic that happens when you strike the perfect balance.
ONLINE RUNNING COACHING WITH ME:
runbetterwithash.com
ashfoster1983@gmail.com
Hey runners, welcome back to Run Better with Ash! Today, we're diving into a high-energy coaching session that's sure to elevate your running game – Speed Ladder Intervals.
Warm-Up (1 km): Begin with an easy jog, priming your muscles for the intensity ahead.
Intervals:
- 200 meters (Fast): Ignite the afterburners right out of the gate.
- 400 meters (Faster): Push the pace, challenging your comfort zone.
- 600 meters (Challenging): Find that sweet spot between speed and endurance.
- 800 meters (Fast): Dial it up for a powerful burst of energy.
- 600 meters (Challenging): Maintain intensity as you build resilience.
- 400 meters (Faster): Push yourself – you've got this!
- 200 meters (Fast): Finish strong with a sprint.
Recovery (200 meters): Take it slow between each interval, allowing your body to recalibrate for the next burst.
Cool Down (1 km): Wind down with an easy jog, aiding recovery and preventing stiffness.
The Blueprint: Speed Ladder Intervals
Hey runners, Ash here from Run Better with Ash! Today, let's dive into a game-changer for your running journey – mindfulness. We'll explore how the union of mindful breathing and body awareness can be the secret sauce to not only boosting your running performance but also reducing the risk of injuries.
FREE ALIGNMENT RUNNING DRILL: https://runbetterwithash.com/the-power-of-good-running-form-1
Picture yourself conquering the half marathon with ease, setting a personal best, and surpassing your own expectations. Speed intervals are the secret weapon to achieving these aspirations.
They are not just any ordinary running workout; they are strategic bursts of intensity that target your cardiovascular system, enhance your aerobic capacity, and teach your body to maintain a steady pace during the race.
This session will improve your half marathon time.
Let’s get started…
FREE ALIGNMENT RUNNING DRILL: https://runbetterwithash.com/the-power-of-good-running-form-1
We're diving headfirst into a run-changing technique that holds the key to unlocking your running potential: Buteyko Breathing.
Yes, you heard it right! We're about to explore how tweaking the way you breathe can supercharge your endurance, elevate your oxygen utilisation, and rev up your running game.
I’m living proof of the results of this breathing technique. I went from not being able to maintain my endurance for longer than 10 miles on flat roads to running the toughest Trail Half Marathons in Europe up mountains!
So, my fellow runners, get ready to lace up your shoes and embark on a journey to transform your running experience.
Picture this: a group of runners speeding effortlessly along a picturesque trail, their bodies perfectly aligned, their strides textbook-perfect. We've all seen those images, haven't we? The pursuit of the elusive "perfect" running form has consumed the minds of many runners and coaches alike.
But what if I told you that there's no such thing as perfect running form?
In this episode, I'll explore the notion that each human body is unique, with its own set of bones, muscles, cardiovascular system, and nervous system.
This means that our running form will naturally vary from person to person.
Instead of striving for a standardised ideal, we'll explore the importance of finding optimal elements within your own body and embracing the beauty of your individuality.
Let’s get started…
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
As humans, the desire to progress and better ourselves is deeply ingrained within us. It's a fundamental aspect of our nature to seek improvement and growth in every aspect of life. Its what has helped us survive and thrive on this planet!
For us runners, this innate need for progress is often channeled into a single, tangible goal – running faster.
In this episode I’m going to explore this obsession and see if we can feel a little better about our constant need for speed!
Let’s get started…
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
It's been nearly a week since I crossed the finish line of the Snowdonia Trail Half marathon, and my body is still feeling the aftermath. My calves are sore, and my quads protest every time I rise from a chair.
As I sit here at my laptop, jotting down notes for this episode, I can't help but reflect on the valuable insights I gained from this mountain run. Lessons that can be applied to all of our running journeys.
Join me in this episode as I share my summit revelations.
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
We all know that stamina is the key to unlocking new levels of endurance, but what if I told you there are secrets that can take your performance to unprecedented heights?
These secrets have been carefully guarded by seasoned runners, coaches, and athletes in the know.
Today, I’m pulling back the curtain and revealing these powerful techniques that can propel your running stamina to extraordinary levels.
So let’s get started…
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Join me as we uncover the fascinating ways in which balance training enhances brain health.
Discover how incorporating balance exercises into your routine can improve neuroplasticity, cognitive function, brain volume, and emotional well-being.
It's time to embrace the power of balance for a healthier, sharper, and more resilient brain and improve your running form!
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
If you are running with a slouched running posture it’s wrong!
You are wasting energy and causing issues to your body that will lead to injury. If I see a client that has this posture I get excited. I get excited because I know we will make huge gains in their running form and massively reduce their injury risk.
In this episode I’m going to talk about what a slouched posture is, how it may feel in your body so you can understand if you are slouching when you run. I’ll also give you things to look out for and I’m going to give you some coaching cues that will improve your running posture.
So let’s get into this episode…
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this episode we're going to explore a topic that has the potential to change the way you approach your running.
Many factors can impact our running performance and overall health, some of which we may overlook or not give enough attention.
I’m going to be opening up your awareness to a specific factor that may surprise you in terms of its impact on your running. It MAY also challenge you to look differently at the way you unwind and socialise.
So, stay tuned and get ready to discover how this one significant factor can make all the difference in your running journey.
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Welcome to the Run Better with Ash podcast, where I discuss all things running, from training tips to race day strategies. I'm Ash, your host and Personal Podcasting Running coach and in today's episode, I’m going to be sharing my top 5 tips to improve your running speed.
If you're looking to take your running to the next level, then this episode is for you. Whether you're a seasoned runner or just starting out, these tips will help you run stronger, faster, and more efficiently.
From proper foot contact to strengthening your glutes, I'll be covering all the key areas to focus on when trying to increase your running speed. So, grab your headphones and let's get started on my top 5 running tips.
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this episode, I'll provide you with five valuable tips that can enhance your race day preparation. I'll cover everything from familiarising yourself with the course to establishing a pre-race routine that puts you in the right mindset.
I'll discuss the significance of rest and hydration, the importance of organising your gear, and the art of pacing yourself to maintain endurance throughout the race.
So, whether you're a seasoned runner looking to refine your race day approach or a beginner gearing up for your first big event, this episode is packed with insights to help you create a solid race day plan.
By implementing these strategies, you'll increase your chances of a successful and enjoyable race experience.
Let’s get started…
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
If you're someone who's planning to run a marathon or is simply interested in the world of marathon running, then you won't want to miss what i have in store for you.
In this episode, I will be discussing 3 TIPS to USE in your next Marathon for GUARANTEED SUCCESS.
These three tips are not only going to help you become a better runner, but they will also help you achieve your personal best in your next marathon.
So, stick around to hear more about these tips and how you can apply them to your marathon training.
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In today's episode, I'll be discussing a crucial topic that every runner needs to pay attention to: the biggest mistake that runners make that can always leads to injury.
I'll be diving deep into what this mistake is, how it impacts the body, and most importantly, how you can avoid it.
So if you're looking to take your running to the next level, enjoy running more and stay injury-free, then you won't want to miss this episode.
Let's get started!
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Today, I’m going to be exploring 5 Proven Ways to Stay Motivated During a Run.
Whether you're a seasoned runner or just starting out, finding the motivation to keep going can be a real challenge. That's why I’ve put together this episode, to give you some tips and tricks to help you stay motivated and keep pushing yourself to reach your goals.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Eliud Kipchoge is a Kenyan long-distance runner who is widely regarded as one of the greatest marathon runners of all time.
Kipchoge has won numerous accolades throughout his career, including winning the Olympic marathon gold medal at the 2016 Rio de Janeiro Olympics, and multiple victories in the London, Berlin, and Chicago marathons.
He set the world record for the marathon with a time of 2:01:39 in Berlin in 2018.
in this episode I will discuss the 4 things you can do to run more like Kipchoge.
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Are you a runner looking to improve your performance and reduce the risk of injury? Then you need to listen to this episode!
As a running coach, I've seen the same mistakes made by runners time and time again. I want to help you to stop making those same mistakes.
This is part 2 of 2, I'll be discussing numbers 6 to 10 in the 10 most common mistakes that could be damaging your running form and how to fix them.
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In today's episode, I’m going to be talking about the ten terrible mistakes that YOU might be making when running.
Whether you're a seasoned pro or just starting out, there are always things you can do to improve your running performance and avoid injury.
So, get ready to learn about the most common mistakes runners make and how you can avoid them.
From Head Chasing to Not Breathing Correctly, I've got you covered. Let's get started!
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Do you cool down after a run?
Are you one of those runners that skips the cool down?
In this episode, let me try to convince you why it’s important to cool down properly and the hidden risks to skipping it.
THIS EPISODE ON YOUTUBE: https://youtu.be/8GThfxDx51Q
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Are you the type of person who constantly seeks to push yourself to new heights? Do you ever wonder just how far you can truly go before hitting your breaking point?
Well, in today's episode, we're going to dive headfirst into the world of ultra running, where athletes take on some of the most gruelling races known to man in a quest to push their bodies to the absolute limit.
We'll explore the mental and physical demands of these extreme events, and discover what motivates these runners to go above and beyond in pursuit of their goals.
So, are you ready to push your limits?
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Get ready for an intriguing exploration into the world of Plantar Fasciitis, ignited by the renowned American marathon runner, Ryan Hall.
This isn't your ordinary analysis, my friend. Prepare yourself for a groundbreaking revelation that will leave you questioning everything you thought you knew about this condition.
As I stumbled upon a captivating article, I was astonished by its bold proposal: a call to rename Plantar Fasciitis.
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
“Paula Radcliffe has admitted she may never be able to compete again after complications with a foot injury left her struggling to run.” (Reports the BBC back in March 2013)
Stress fractures are one of the main perils of not getting it right with your running shoes.
So, should you be wearing your shoes tighter or looser? What is the right amount?
You’ll find out in this episode…
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
I believe that running can help us connect to our ancestral roots and tap into our innate abilities as humans to run and move through the natural world.
Running can also help us connect to nature and the environment around us, which can be a spiritual experience.
Running can provide numerous benefits for the human body, both physically and mentally.
In this episode I’ll discuss 9 reasons why Running is good for us…
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
A 2018 survey conducted by Strava found that 7% of runners everyday.
Ron Hill is a British runner that set the world record for the longest running streak. He ran everyday from December 1964 to January 2017. The streak lasted just over 52 years!
In this episode I’m going to break it down and answer the question ‘Is it ok to go running everyday?’
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
This is a powerful story of how Kat Seaward overcame some incredibly challenging times in her life.
She shares with me the key areas that have helped her and what you can do to improve your mental health. I have coached Kat intermittently throughout the last 5 years and have learned a lot from her in return. I want to thank Kat for sharing her story because I'm sure it's going to help you improve your health.
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
You’re about to go out for a run, even though you aren’t feeling motivated to do so. You feel a bit flat or stressed. Almost like the run is something you need to tick off but you could actually do without doing it. It’s in your plan to do this run so you are forcing yourself to get out.
STOP! Before you do go out on the run with that mindset. Let’s clear some space. Imagine having a mental ‘colonic irrigation’ a total clear out! URGH (I know that may not leave the best mental image sorry!)
This Run Prep is going to help you clear some headspace and tune in to your body. See it as a mindfulness meditation for runners!
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COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
While setting goals and striving to improve is an important aspect of running. Becoming fixated on these outcomes can be detrimental to your health and performance.
Focusing on getting faster and achieving specific race goals can get you to where you want to be. But it can also lead to stress, anxiety, and burnout. This in turn can lead to physical injuries and mental fatigue.
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
This episode is a short one looking at how important hip rotation is for running and why you should work on improving your hip mobility to gain free and easy gains in your running form.
This podcast is part of a video content series, you can get a free follow along for your hips by subscribing to my mailing list below.
SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this episode I talk to Em Heald about the transitions we face in life and how we can navigate them with more fluidity and less resistance.
The subject matter is Menopause but I feel theres lots to take away from this episode for men too, especially around learning to slow down and go with the flow of the fluctuations of life!
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Em Heald's contact:
Yoga for Menopause, Cooling Hot Flushes
https://www.emyoga.co.uk/product/yoga-for-menopause-cooling-hot-flushes/
Em Heald's website is www.emyoga.co.uk and the Yoga for Runners class is on there along with retreats.
Also recommend the Menopause Symptom Tracker:
https://www.balance-menopause.com/menopause-library/menopause-symptom-sheet/
Running at a slow pace is an important part of any runners weekly schedule. Most runners skip aerobic base building. Then hit a plateau with their running as a result.
Aerobic base building allows for slow, steady progression over time. This goes against the fast-paced, access to instant progress modern day life has taught us.
Building an aerobic base helps develop the muscles and systems used in running. It helps to give runners the energy and endurance needed to perform at their peak.
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
This RUNNING SHORTS episode is 3 Quick Tips to Improve Your 5km Time.
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
The Runners high! That ‘feel good’ feeling after you've been for a run.
Some say its a myth, others rely on the runners high feeling to keep them coming back for more.
Most runners will agree that running helps boost their mental health. Running gives us mental space as much as physical space. That mental space from the busyness of our daily lives is essential for good health.
Too many people are too stressed in this modern world. Locked inside the restrictive patterns of their own mind. Running is a great remedy to modern living.
In this episode I'm going to explore the science behind running and what it does for our brains.
The evidence is strong! Running does wonders for our brain!
Let's have a look how and why...
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Running Shorts is a new series of shorter episodes aimed at giving you some quick handy tips. This one is 3 Quick Tips to Improve Running Form.
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this episode I talk to Danny Radford who is an old friend of mine and has completed a number of Big Challenges in his life.
I speak to Danny about the 5 take away points he has learned from these challenges and that have helped him in life. If you're in need of some inspiration for a challenge this year then this episode is going to be great for you.
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Hello,
Just a quick update to explain about the upcoming episode on Monday. This will be the first in a new format of short interviews with inspirational people that we can all learn from.
This first episode I talk to Danny Radford about the Big Challenges he has faced and the things we can learn from them when facing our own big challenges this year.
In this episode I'm going to get a bit more geeky. I am a self confessed human body nerd!
I love learning about the body, how it moves and how we can improve it. I then love sharing this passion with my clients and anybody that we listen to me haha.
In the last episode we looked at sleepy glutes and how to activate them. In this episode we will be exploring how yoga can help strengthen your glute muscles. This will improve running performance and reduce your injury risk.
Let's get into this episode…
YOUTUBE PRACTICE: https://youtu.be/kBzb0vMKjKI
FOR FULL TRANSCRIPT VISIT BLOG POST HERE: https://runbetterwithash.com/blog/jhkhr0ckkxcp4s13xwbt3jt13vk99d
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
The glutes are an important set of muscles when running. They are part of the hip extensor muscles. The gluteus maximus, gluteus medius and gluteus minimus work together to propel you forward.
The gluteal muscles are in the hips and buttocks. They are responsible for a variety of movements, including running. Strong, stable glute muscles are key to maximising your running performance. They also help us avoid many injuries.
Every single client I have ever seen has got some level of inactive glutes. Whether they are completely not firing or not firing as much as they could. Sleepy glutes effect our running form.
In this episode I'm going to go into more detail about the glutes. Why they are so important. What you can do to strengthen yours. And how to switch them on when running.
Let's get into this episode...
FOR FULL TRANSCRIPT VISIT BLOG POST HERE: https://runbetterwithash.com/blog/sleepy-glutes-13-ways-to-wake-them-up
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Your foot contact is a pivotal moment in your running gait. That’s an understatement, I know!
How your foot contacts the floor influences the forward propulsion you gain. Forward propulsion helps us move forward.
I have a simple coaching cue for you that will increase your foot contact efficiency. This will help you store and release more movement energy through your body.
You will Run Better as a result of this cue. So let’s dive deeper into foot contact and why ‘Splay’ is so important in this phase.
FOR FULL TRANSCRIPT VISIT BLOG POST HERE: https://runbetterwithash.com/blog/foot-contact-when-running-splay-when-your-foot-lands
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
You’re all set for the new year. You have your goals. You have your new running gear. You’re ready to hit the road or the trails, but you wonder which is the best way to track your progress throughout the year.
What would a running coach advise me to track? Should I just use Strava or the couch to 5k app? Should I book a VO2 max test? Shall I do timed laps on a track? Shall I run a kilometre as fast as I can?
In this episode I’m going to give you some professional advice on the best ways to test and track your progress throughout the year… Let’s get started…
TRANSCRIPT OF EPISODE ON MY BLOG: https://runbetterwithash.com/blog/ways-to-test-and-track-your-running-progress
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
It’s the end of 2022 already! The focus is now on 2023 and how we can become a better version of ourselves next year.
People make New Year’s resolutions. They go on diets, join the gym, drop the chocolate, go alcohol free for a month, start a meditation practice, buy some new trainers and get back into running.
Everyone you talk to has something they would like to work on in 2023. To give you a clear focus of what to put your energy into during the next twelve months, I’m here to offer my professional advice on how you can maximise your running and make 2023 your best one yet!
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
You’re starting to notice a pain in the lower leg in the shin. The pain starts with a little ache when you run. You think to yourself ‘it’s nothing serious, I’ll ignore it’. Another couple of weeks of running adding lots more stress to the lower leg, you’re now noticing the pain developing into a sharper more painful sensation. Almost tender to run.
The worst case scenario is you continue to run through the pain thinking you can ‘run it off’ because of that you develop stress fractures of the tibia (which is the shin bone) which puts you out of action for up to 12 weeks. You have to dramatically modify your daily activities and your running routine is well and truly out of the window.
Before you become one of the 1 in 5 people that experience this issue, is there anything you can do to mitigate the risk factors and make your body stronger, reducing the risk of ever experiencing Shin Splints?
Well… yes!! That’s exactly what we’re going to take a look at in this episode. So let’s look in greater detail into another common running injury, shin splints…
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Have you ever suffered knee pain on the outside of your knee? It’s estimated that up to 50% of women and 81% of men have suffered this pain. The cause of this issue… IT band syndrome.
As is usually the case with this series of episodes, IT band syndrome is a fairly common overuse injury in runners. Resulting from weaknesses in the body and working the tissues further than their capability over a period of time which results in breakdown and inflammation in the area.
The good news is that this injury is easily prevented. So, let’s have a look at how you can prevent IT band syndrome before it puts you out of action. In this episode I will offer you some coaching on how to avoid this common running injury…
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
If you plan to start upping your mileage then you are putting yourself at greater risk of injury. What can you do to reduce your risk?
In this series of podcast episodes I am covering common running injuries and looking at ways we can prevent them before they ever become a problem.
In this episode I’m looking at an injury that is associated with increasing your training volume, Achilles Tendinopathy. Together we will explore the details of the injury, what it feels like, who is more susceptible to this injury and how we can reduce your risk of injuring your achilles tendon.
Let’s have a deeper look into Achilles Tendinopathy…
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Varying statistics tell us that between 70-85% of runners get injured every year. Common areas of the body get injured and sometimes those injuries are recurring for a good portion of those runners.
The injuries range from running too fast, weaknesses in muscles, tendon injuries, impact injuries, overuse injuries, injuries caused by lack of rest and recovery, injuries caused by our footwear, running when overly stressed, lack of awareness of your own body, environmental injuries from slips and falls or other accidents.
A lot of these injuries can be prevented by being proactive with strength, mobility, training volume, training intensity and listening to your body.
This is going to be the first in a series looking at common injuries and how you can prevent them.
Let’s have a look at the first injury known as Runner’s knee…
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
If you're not familiar with yoga, it is an ancient practice that involves poses that are said to unite the body and mind. Modern yoga has evolved into lots of different varieties. Some are more authentic to the original practice and others are wildly different and quite gimmicky. I teach and practice mindful yoga which encourages us to learn about our mind and body through yoga poses and dynamic movements to develop body awareness, reduce stress, anxiety and tension that we carry around with us.
This episode is all about how yoga will help you run better and reduce your injury risk.
COACHING WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
One of the most common ways to cause an injury or get ill is to do too much, too soon. Whether you're a beginner, intermediate or advanced runner. Suddenly adding more volume or intensity into your weekly schedule is excess stress on the body. Your body can cope with progressive overload NOT aggressive overload.
In this episode I will share with you what is too much and how you can recognise what is too much. I will give you a general rule to follow so you can understand the right amount of training overload and then finishing with 3 tips to follow to avoid doing too much too soon.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
This episode is a very important one if you run to live a longer life. My purpose for running and exercising is to live a healthy long life so I decided to do some research on what is the optimal amount of runs, how many hours and what intensity should we be running at to gain these longevity benefits.
The results were surprising. It confirms the 'More is NOT better' principle that a lot of studies are starting to show.
Here are some interesting links for this episode:
https://andrewmerle.medium.com/the-best-exercise-routine-for-longevity-24fd66788862
https://www.bluezones.com/2018/01/what-exercise-best-happy-healthy-life/
https://www.webmd.com/fitness-exercise/news/20140401/too-much-running-tied-to-shorter-lifespan-studies-find
https://www.youtube.com/watch?v=Y6U728AZnV0
https://time.com/5720772/running-helps-you-live-longer/
https://elemental.medium.com/whats-the-perfect-amount-of-running-for-good-health-9470cfafaabd
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Skipping your warmup could lead to an injury or a lack of performance as your body is not fully prepared to run. In this episode I will guide you through a short warmup that you can do before your run to ensure your READY TO RUN!
Don't skip your warmup, its one of the most neglected parts of the run.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Why film yourself Running? How to do it? What to look out for? Is an episode that will help you Run Better by learning about your running style, what stands out and what you can work on.
This is a great practical episode that I encourage all runners to do regularly as it normally becomes quite a revealing activity. Something always stands out, something that the runner wasn't even aware of. Learn what to look for and how to set it all up. If you're not sure what you're looking at then you can email me the video for an online running form assessment.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
A new feature I'm adding to the podcast is regularly taking about books that I think you should read. These books will have helped me in some way understand myself along my journey so I'm certain that you will benefit from reading them too.
In this first BOOK episode I talk about 'Why you should read The Chimp Paradox! How will it help you? What I learned from it?'
This book was written by Professor Steve Peters. It's one of the most important books I've read for understanding my own mind. I will share what I learnt and what you can take away from this book. It's packed full of practical exercises.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Do you suffer from a lack of self-belief in your running, maybe you feel like others are way better than you, maybe you run for other reasons that the runners you know don't understand or relate to or maybe you know someone that is super fast and an amazing runner and this makes you feel like you're not a runner.
This episode is all about developing a healthy mindset around your running. Understand that if you run you are a runner. Whatever the pace or distance, you are a runner. Your body is amazing. Your body when running is amazing. Be grateful for your body. Become a better runner by changing your approach to running.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this episode I discuss Cadence, what it is, why it's important and what is the optimal cadence when we are running.
Cadence is the amount of steps we take per minute or SPM. Cadence naturally varies from runner to runner and can be anywhere from 160-195 SPM. Cadence also varies with the speed we run at, the terrain we run on, the incline or decline we run on and the weather conditions.
I'll go deeper into Cadence and help you understand how you can Run Better with a Cadence drill.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this episode of the podcast 'Optimal body position: How to Run properly!' I talk about how our running form effects the movement of your body as you run.
There are 2 distinct phases in running: Stance phase and Flight/Swing phase. What we do in Stance phase dramatically influences what happens in flight phase. The longer we spend flying forwards the better. I break down the phases of running and how we can position the body to maximise the forces going through the body so that we can spend more time moving forwards in flight phase.
There are some common areas of weakness that negatively influence our running form. I'll talk about these. I'll give you some exercises to figure out where your current body position is at the moment.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this episode of the podcast titled 'Transitioning to Barefoot/Minimalist shoes: How to do it properly...' I discuss the pitfalls of transitioning from cushioned or maximal cushioned running shoes to barefoot or minimalist style shoes.
I made lots of mistakes when making the transition and it cost me almost a month of running. I had to take a break and let my body recover from the very fast and forceful transition I made. Gradually transitioning over a period of months with exercises and day to day changes will help the muscles in your feet and legs adapt efficiently.
Making the transition a speedy process and being impatient is a definite way to cause yourself an injury that will put you out if action. Listen to my experience, some tips on shoes to buy to help the transition and some of the other ways you can make the transition into a smooth, injury free journey.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Stiff, tense arms that don't move in coordination with the rest of your body are slowing you down! Let your arms run too! Running is a whole body movement not just a legs exercise.
In this episode I talk about the importance of our arm swing and what we can do to improve it.
LET'S TALK...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In the last episode I spoke about how we can. reduce our risk of injury or illness. If we do get ill or injured we can reduce the length of time we are out of action by following some simple tips. These tips will have you back running quicker. One key point is to be patient when you are ill or injured and bounce back bit by bit.
LET'S TALK...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
One of the most frustrating things we face as runners is the dreaded time out through injury or illness. I get so annoyed not being able to run so I try to follow these rules to help me stay running strong and avoid injuries. I encourage all of my clients to follow these rules so they are definitely going to help you reduce your injury risk.
LET'S TALK...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
The world has gone data mad. I'm guilty of looking at every data point on Strava, we all do it. What we all could do a lot better is to learn to feel our own 'data points'. The information that we get from our central nervous system is real time. We can tune in and feel whats going on and learn to adapt as we run. This helps you self coach. You become a better runner because you can feel what is happening.
This episode is about running on feel, what it is and why it's important with a session to try out to develop your sensory system.
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One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
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Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Simple things are often the best. If you like to keep things simple in your running training then look no further than the 4:4 method which is incredibly simple yet powerful in it's results. Big gains can be made from this simple training method. I will discuss the details of the gains, the method and what to consider.
LET'S TALK...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Tight hamstrings are very common in runners for a number of reasons which I will explore in this episode. I will talk about what we can do to warmup our hamstring effectively, what to do to build flexibility in this area and how we can improve them with proper recovery mobility work.
From your personal podcasting running coach!
LET ME KNOW WHAT YOU THINK...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this episode of the podcast I will give you 3 hill training sessions that you can do that are going to improve your running in numerous ways. These are 3 of my favourite hill running sessions that I do with my clients weekly. We see huge gains with these sessions so give them a try and let me know what you think to them. Get a pen and paper ready to write the sessions down.
From your personal podcasting running coach!
CONNECT WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
We sit on our glutes, a lot! This weakens them and causes lots of issues with our running if you have weak and inactive glutes. Learning to activate your glutes will help your power, your hip stability and your lower back.
In this episode I talk about what glutes are, how to activate them and why you would want to and the exercises you can do to get better glute activation.
From your personal podcasting running coach!
CONNECT WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
We compare ourselves to others everyday. Lately my running clients have been comparing themselves and their running times to the elite athletes that have been watching during the athletics we have had recently.
In this episode I will discuss how to switch our mindset and maximise our mental energy for our own benefit, not to work against ourselves and create more negativity. As I've spoken about in previous podcasts, wasting mental energy ruins our running creates a negative relationship with your running, let's avoid that!
From your personal podcasting running coach!
CONNECT WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
I am always trying to encourage you to get into yoga. Here is a free yoga practice to follow along to at home and do in your own space, in your own time. There are no excuses not to!
This practice is focused on leg strength and shoulder mobility which transfer nicely into our running. Give this practice a go and let me know how you get on with it.
YouTube practice: (Please SUBSCRIBE) https://www.youtube.com/watch?v=qoamsxwDQng&t=651s&ab_channel=AshFoster
From your personal podcasting running coach!
CONNECT WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
"Where should my foot strike the floor?" this is something that I get asked a lot as a running coach. It's an area of running form that has been studying in great detail and we have lots of evidence that shows us the difference between foot strike positions and how this impacts your running form and the forces going through your body.
In this episode I talk about optimal and non-optimal foot striking positions and what you can work on to improve your foot strike which will ultimately improve your running efficiency. Efficient use of the forces from the ground contact will improve your running speed, your endurance and reduce your injury risk.
From your personal podcasting running coach!
CONNECT WITH ME...
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Trail running is a beautiful form of running that a lot of road runners are missing out on. I run both road and trail. I enjoy running trails more. In this episode I talk about why I enjoy trail running more than road running and what the evidence shows us about the benefits of trail running compared to road running.
I hope to persuade you to gain some of these benefits and get out onto your local trails.
From your personal podcasting running coach!
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
When you have children the state of the planet is heightened. You want to leave a healthy planet for them. My consuming has totally changed as I don't want to contribute to the issue of waste and emissions from the products I buy. Fitness brands contribute hugely to the global emissions and they actively encourage us to purchase excessive amounts of their clothing and trainers.
In this episode I talk about 5 ways in which you can be a more sustainable runner. These simple tweaks could help us all.
From your personal podcasting running coach!
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Are you a head chaser? Do you suffer with hip or lower back issues when running? Where should our head be when running? These are all questions I address and more in this episode of the podcast.
Our head position influences the forces that go down through the spine. Getting this alignment correct will limit your injury risk and maximise efficiency in your running form.
From your personal podcasting running coach!
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
Running when you have children can be a total change of routine that some of us (I did) resist and end up causing ourselves more stress and illness from burnout. How do you know if you are pushing too much? What are the things to look out for if you have children? What is the biggest thing we need to learn to do now that we have children? Are we going to be able to run at the same intensity and volume now we have children?
I answer all of these questions in this episode of the podcast. As a daddy to two beautiful young girls I can totally relate to the challenges we face when running/exercising with children that are dependant on us. This episode will teach you a few key points of how to deal with some of these challenges.
From your personal podcasting running coach!
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
The debate rages on. What is best, minimalist shoes or cushioned shoes? In this episode I discuss my running journey and experience with cushioned shoes and then how I came to learn about the minimalist shoe movement. I discuss some key facts about the arch of the foot, the Flexor Hallicus Brevis (big toe muscle) and how the arch and toe perform together when running. I also talk about what a pain in the ball of the foot means.
I talk about the research done by Harvard University Professor Daniel Lieberman, Jay Dicharry and the research around allocating shoes based on foot type.
From your personal podcasting running coach!
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
You can legally boost your performance with ergogenic foods. Some of these foods and food supplements have better benefits than performance enhancing drugs!!
One of those performance boosting foods is beetroot. I talk about how I discovered the benefits of beetroot juice, what you can expect from supplementing it before you run, when to take it for optimal performance boost and some key considerations when using this supplement.
This is the study mentioned in this episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
From your personal podcasting running coach!
One-to-one Running Coaching (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing.
In this BRAND NEW style of episode I will be guiding you through an Audio Running Coaching Session to help develop your Somatosensory Cortex in your brain. This area of your brain functions as the touch, temperature, pressure and pain information processing and receiving signals from the different areas of your body.
This is one of the first exercises I do with my clients to help them develop a better understanding and 'feel' for their own body. Why is this important? If you can sense what is happening in your body then you can adjust it when something doesn't 'feel' right. You can learn to self-coach. When you are running you will notice if you are out of alignment or running with imbalances with much greater sensory detail by doing drills like this. Find some space, stand up and press play!
I am interested to hear what you thought of this episode as I plan to develop more Audio Running Coaching Sessions and Running Mindset Sessions as part of a new audio coaching subscription service.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.runbetterwithash.com
How does eating a plant based diet impact your running? Can you run fuelled only on plants? Where do you get your protein from? If it has the word 'vegan' on the packaging does that make it a healthier option?
These are some of the questions I address in this episode about plant based diets and running. It's important to remember that no two diets are the same and what works for one person might not work for another so let's all have an open mind around the topic of diets.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.trailrunclub.com
There are two main elements to our running cycle: Contact time and flight time. What we do in contact time affects how efficient we are in flight time. One area we can make improvements in our running cycle is in our leg stiffness. Leg stiffness influences how well the energy from the ground contact is transferred up and throughout the body.
What is leg stiffness and how can we improve it to Run Better? That's what I discuss in this episode.
Remember to SHARE an episode with a friend.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.trailrunclub.com
This episode is based around an email from a listener called Paul. Paul is a postman and walks 18-24k steps a day, hes a new dad and eats a vegetarian diet and is finding it difficult to fit his usual running time in to his now tired and busy life.
I'm going to offer some advice that I've learned from personal experience as a dad of two little girls. Let's look a bit deeper into the things we can do to bring a bit of balance back into your life and our running so that running becomes pleasurable again and not something that causes more stress and makes us ill.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/runbetterwithashfoster
Web: www.railrunclub.com
This episode is inspired by one of my clients that is having personal issues in his life. He has been spending a lot of time thinking and overthinking stressful thoughts and situations in his head. On reflection after a disappointing half marathon time (by his own standards) he noticed that he was wasting a lot of mental energy on his runs letting the stress of his life impact negatively on his running performance.
This episode will help you understand how we waste energy through overthinking, the damage it does to performance and what we can do about it to improve our mental preparation.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Too much range of motion can be detrimental and too little can also cause imbalances. How much range of motion do we need to run? What is range of motion? How do you know if you have enough range of motion?
In this episode I explore the topic of range of motion and how it influences our running. What we can do to understand if we are tight or restricted at a joint and what we can do to combat our lack of range of motion.
Inspired by Jay Dicharry and his book, Anatomy For Runners.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Probably the most common thing I hear as a running coach is something along the lines of 'running hurts my knees so I don't run anymore' this is extremely frustrating to think the amount of people writing themselves off as runners because of knee pain.
Running is not the problem, the way you are running is the problem! There is a difference. In this episode I explain what to look for if you or a friend has or have had knee pain. Let's take a look at ourselves first before we blame running!
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
In this episode I want to share with you 7 ways to run mindfully. As a yoga and mindfulness teacher I have learned lots of strategies and self-awareness tools that we can use when running to help us spend more time in awareness rather than stuck in the busy, stressed out mind!
Use these tips to help lighten the mental load and watch the benefits you gain from running mindfully.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
There are so many common fitness/exercise myths. In this episode I talk about one that is very damaging to our overall health. if we can improve this aspect of our life it will help you live longer, move free and run better! WARNING if you are a box ticker when it comes to exercise or running then you may find this challenges you, give some of these simple tips a go and notice how much better they makes you feel.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
A mantra is words or a sentence that encourage your focus or attention into a specific area. Like shining the light in the dark, where you shine your awareness has an impact on what you experience.
I have brought my yoga and mindfulness experience into running to create my own running mantra, you can hear it in this episode. Use this or develop your own to become a better, more connected runner and self-coach as you run.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Are you starting to lose motivation with running? Or maybe you have a feeling of wanting to enjoy running more but not sure how? Or maybe you've not even realised how stuck in a rut with running you are!
In this episode I talk about 10 ways that can help you enjoy running more. If you don't enjoy running it is much less sustainable, you are more likely give it up or let your running drift into inconsistency. Let's look at how we could love running more...
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
As we are heading into summer we are generally running more and for longer, some of you experience muscle cramps. This has become common with some of my running clients lately. I thought I would do an episode on what we can do to immediately treat a cramp and also what we can do to help prevent future cramps from occurring. This episode will help you if you suffer from cramps.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Are you wanting to run a faster 5K time? In this episode I talk about the areas we need to consider to help us run at peak performance and then I go a bit further into detail with 4 types of training session you can do to help you improve your 5k time. This episode is inspired by a lady client I'm currently working with and some of the ways that I have managed to improve my 5K time.
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Hello, in this episode I wanted to share with you some reasons why hip mobility is important for runners and how good hip mobility helps us Run Better. This is the video that accompanies this episode, I take you through a routine that I do everyday. It's a short 10 minute yoga mobility routine to improve our hip health: https://www.youtube.com/watch?v=yqqlLSrtlCk&ab_channel=AshFoster
From your personal podcasting running coach!
For Running Coaching to run faster, for longer and pain free (online/ in-person) message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Protein bars are a huge market these days, the pace that we live at has contributed to convenience food and protein bars craze.
Whether you're a treat swap snacker, a post-run refueller or full blown meal replacer, there are some important things to consider the next time you reach for your favourite packaged protein!
In this episode I talk about some of the pros and cons of protein bars.
From your personal podcasting running coach!
For Running Coaching (online/ in-person) or questions please message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Breathwork is really popular at the moment and it is getting a lot of attention in the scientific community with study after study coming out and confirming what the yogis have known for hundreds of years. Changing your breathing can change your life.
Nasal breathing is the starting point of good breathing yet most of us mouth breathe. In this episode I want to share with you reasons why you should be nasal breathing and how it can help improve your running. I will also share with you a technique that I do with all of my clients to begin working on running and nasal breathing.
From your personal podcasting running coach!
For Running Coaching (online/ in-person) or questions please message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
This episode is a running training session that elite athletes do to increase their speed and stamina. It's a great session that will mix up your weekly running schedule. You can run these interval sessions on a hill or on a flat. This is a pyramid interval session that lasts for 28 minutes which is roughly the same amount of time as the average weekday run that most of my clients run. Instead of doing your usual 5km try this interval session and notice the benefits you get back from it.
From your personal podcasting running coach!
For Running Coaching (online/ in-person) or questions please message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Lower back pain is one of the most common issues that people are suffering from. Lower back pain when running can be a real issue that stops you from running or maybe you keep pushing through the pain and you're actually making the issue worse.
In this episode I talk about common ways in which lower back pain occurs and what we can do to improve the problem.
For Running Coaching or questions please message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
There are some common mistakes that I regularly see clients making when they are training for a half-marathon or marathon distance. I want to share these mistakes with you so that you can stop making them too. This will help your training for the big day. By the time race day comes around you will be in peak running form.
If you need advice or a tailored plan for your big race, get in contact.
For Running Coaching or questions please message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
How to run faster without trying harder sounds completely wrong to most people I talk to. Most people think that you must try harder to run faster. Or that you can get those marginal gains from the latest trainers, running clothing, caffeine intake, GPS watch telling you to push harder or the app you use pointing out to you that you aren't running fast enough! Forget all of that stuff, we actually can get faster with some really simple tweaks to your running and your training schedule.
In this episode I will share with you just 3 simple things to work on that are going to get you running faster.
For Running Coaching or questions please message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
Do you strength train? If you don't then you need to start strength training. We need to keep our muscles and bones healthy and strong, especially if we run regularly. In this episode I talk about the 3 single leg strength exercises that you need to include in your weekly schedule and what benefits you get from doing them.
Do each one for 10-15 reps and repeat for 3 sets on each leg with a 30-60 second rest between each set. Start with bodyweight and then work your way upto using weights if you like to use weights, if not start to increase the repetitions you do to 20-25 per set.
For Running Coaching or any questions please message or follow:
Email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
This is one of the most fundamental parts of running that most of us get wrong or don't know how to breathe correctly. All of my clients that I see struggle with their breathing and most of us breathe inefficiently in everyday life which impacts our stress and anxiety levels as well as our running ability. If you get your breathing right then you will see huge changes in your running. This is how you should be breathing when running.
email: ashfoster1983@gmail.com
Follow: https://www.instagram.com/ashfoster_run_yoga_pt/
In this episode I talk about half-term as a parent and how it changes our routines and what we can do to try to get our runs/workout/yoga in the week. Going with the flow like a zen master, or not!
I also talk about plyometrics as I have been working with some clients developing power and coordination with plyometric exercises this week. What are plyometrics and how they can help us Run Better.
Please leave a 5 STAR review as it helps other people find the show. Ask a running related question in your review, I'll be happy to create an episode for you.
Interested in online or in-person running coaching with me: ashfoster1983@gmail.com
Do you run downhill heavy? Do you lean back when running downhill? Do you lock your knees out when running downhill? What do you do with your arms when running downhill? How many steps do you take when running downhill?
These are all questions I have answers for in this episode. I will guide you through some tips to improve your technique when running downhill based on my running coaching sessions with my clients and a recent sloppy trail run I did that has a very technical downhill section in it.
Please leave a 5STAR review wherever you get your podcasts it really does help promote the show.
Follow me on Instagram @ashfoster_run_yoga_pt
In this episode I talk about the latest YouTube Ultra Marathon documentary I watched and why I watch them. Also, what we can all take from watching these documentaries and having a peek into the lives of other people that push themselves through extreme challenges. I finally managed to record this episode at the 6th attempt of trying! It's been very noisy in our house lately with all the storms in the UK and our two little girls buzzing about.
Please leave a 5STAR review and share the podcast as it helps other people find this show. I will be happy to answer any running related questions you have and do a full podcast episode around your question.
In this blog-pod episode I talk about the importance of meeting new people through running. This has massively benefits for our health and it's something that I have really noticed how nice it feels to chat to people about random stuff that isn't related to any of the heaviness we've had to face in the last couple of years. I talk about how you can grow your running tribe and why you would want to.
Please leave a 5STAR review and ask any running related questions you have. I will gladly record an episode around your question.
You know that feeling, when you get up and it's cold and wet outside and you really can't be bothered to go for a run but it's Sunday and it's your long run day that you do every week! Everything says 'stay in bed' but somehow you manage to peel yourself out of bed and go for a run, or do you? This is my experience of one of those moments.
Please leave a 5 STAR review it really helps others find my podcast. If you have any running related questions then please ask in the review and I'll gladly make an episode just for you.
In thi episode I talk about the deep squat and a client I am working with called Mark. We have been tracking his deep squat progress and he has been noticing some interesting changes in his body and his recovery from running as a consequence of working on his deep squat mobility. It's also one of my fave positions to be in after a run, it's so nourishing for our lower body.
Please leave a 5 STAR REVIEW and share the podcast as it really helps me to reach others that want to Run Better.
Have you ever thought about why you run? Do you know what your running purpose is? In this episode I want to share with you 'Why I run' in the hope that it helps inspire you to run with more of a sense of purpose. When we have purpose we are much more motivated to run and we understand the value of running within the context of our life.
Please leave a 5 STAR review wherever you listen to your podcasts it really helps grow the podcast and allow more people to discover these episodes. If you would like to have a running related question answered then please leave this in your review and I will make an episode around your question.
Can I run with a cold? This is a question that we all face at some point throughout the year and it's actually one of the most Googled running related questions, I get asked this a lot from clients. In this episode I talk about how being a bit more mindful and bringing the intensity down can actually help you recover and get you back running.
Use some of these tips next time you have a cold and you're not sure whether you should be running or not.
Please leave a 5 STAR review and ask your running related questions and I will gladly answer your question in a full podcast episode.
This episode is all about connecting to our body when we run. A really simple and often massively neglected tool to use is mindful awareness of your body. We use music or a podcast to 'get us through a run' which I believe is a very damaging habit. Most runners that I see for video analysis because of running related injuries listen to music blasting into their headphones. This means we are listening to music and not our body, which can only be a bad thing in my opinion.
Please leave a 5 STAR review and ask your running related questions and I'll gladly do a podcast all about your question.
Ash :-)
In this episode I want to set the scene and give you some background information on my running life. What experience I had as a child, what my thoughts were about running and how running has helped me through some dark times in my life. Please leave a 5 STAR review with your running related questions and I'll be happy to answer your question in a podcast episode.
This episode is answering one of my friend's questions. Darran asked me what is the best way to warmup and cooldown incorporating these exercises into your run as soon as he leaves his front door and goes out for a run.
Please leave a 5 STAR review on iTunes or Spotify with your running related question and I'll create an episode to answer your question.
In this episode I answer Hayley's question. She wanted to know the best duration and intensity for a stress reducing run. We have very busy lives and running can be used as an escape and a way to recover from the stresses of everyday life. A common mistake is going out and 'thrashing' yourself on a run and adding more stress to your life! Listen to this for tips of how to destress with running.
Ever wanted to ask a professional running coach your running/training related question? Now is your chance to get it answered.
Please leave a 5 STAR review and ask any running related question in your review to get an episode of your own, I will gladly create an episode and answer your question.
In this episode I answer a question from a listener called Paul. Paul runs in a morning before sitting all day at his desk job and he feels tight and tense in his body, he wants to know what can he do? Please leave a 5 STAR review on iTunes or Spotify with your running related question and I'll create an episode to answer your question.
In this episode of the podcast I answer this question asked by one of my clients. I will go into a few details about what I think on this subject and look at whether I have developed this with previous clients.
You can get your question answered by simply leaving a 5STAR review on iTunes or Spotify and asking the question in the review. I will create a podcast episode for you and answer your question.
This is 3 simple tips that you can incorporate into your running to change your running posture and enhance your running and reduce injury risk. These are 3 really common things I see a lot from my running clients.
MESSAGE OR FOLLOW FOR MORE:
ashfoster1983@gmail.com
https://www.instagram.com/ashfoster_run_yoga_pt/
How you approach your run mentally has a huge impact on how you actually perform when running. So, a really simple tip is to look at your mindset and approach to your running with these handy little tips!
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ashfoster1983@gmail.com
https://www.instagram.com/ashfoster_run_yoga_pt/
In this episode I discuss the benefits of cross training and what it is. Some of the variety of other training you can and probably should be doing for your overall health.
Please leave a 5 STAR review as this really helps our podcast reach other people. If you would like your question answered please ask your question with the review and I'll gladly create an episode around your question.
message or follow:
ashfoster1983@gmail.com
https://www.instagram.com/ashfoster_run_yoga_pt/
In this episode I talk about running drills and whether they are worth scheduling into your weekly training plan. Surely we should only be running to get better at running right?
Keep in touch or message me:
ashfoster1983@gmail.com
https://www.instagram.com/ashfoster_run_yoga_pt/
This was from a recent Instagram Live with Emma Heald. This is a slightly longer than normal podcast as we chatted for half an hour about running, yoga, walking, movement practices, outdoor time.
https://www.instagram.com/ashfoster_run_yoga_pt/
In this episode I discuss how you can use your senses to RUN BETTER.
FOLLOW:
https://www.instagram.com/ashfoster_run_yoga_pt/
Are you feeling overwhelmed and a little stressed out at this time of year?
This is something that I've noticed a lot with myself and my clients of late and it's got me thinking about why.
Instagram @ashfoster_run_yoga_pt
Email: ashfoster1983@gmail.com
Episode inspired by: https://www.brahmaniyoga.com/live
“It’s a balance of effort and ease that requires all of your attention.” - Tracy Middleton, Yoga Journal‘s brand director
I love what Tracey Middleton says, ‘it's a balance of effort and ease that requires all of your attention’ . I think that sums up life, that sums up walking, running. I think it sums up the way we go about our day all day long, it sums up the way that we work with a lack of balance and too much effort. That quote sums it up perfectly. Instagram: @ashfoster_run_yoga_pt Email: ashfoster1983@gmail.com
Hello!
I've spoken to a few people lately that have mentioned how they would like to get back to running.
I want to share with you a few quick tips of how you can get back into a running habit.
Instagram @ashfoster_run_yoga_pt
Email: ashfoster1983@gmail.com
A really simple way we can improve our running. This is something that I see on a regular basis with my running clients. FOLLOW @ashfoster_run_yoga_pt
Whether you have never trail run before or if you’re a regular trail runner. A Trail Run Workshop will enhance your trail running awareness and ability. Ash
This is all about why runners should do yoga, how it will help. Also, why Yogis should run and connect to the lost part of our humanity.