Last updated 11/2021
MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHz
Language: English | Size: 2.45 GB | Duration: 2h 24m

Provider : SamuRa1

From 5k PBs to marathon and ultra training, this course will help you improve your running

What you'll learn
Run faster and for longer
Complete a 5k, 10k, half marathon or marathon
Prevent injury while running
Understand nutrition, recovery and psychology
Requirements
Ideal for anyone wanting to take their running to the next level
If you're brand new to running, we recommend you complete our free Running For Beginners course first
Description
Do you want to improve your running? Maybe you've signed up for your first 10km, half or marathon. Or, maybe you just want to keep having fun while staying injury-free.If so, this is the course for you. We'll look at:Technique (including drills for form, cadence, gait)TrainingInjury preventionInjury recoveryNutritionPsychologyRacingScience (including vo2 max and lactate threshold)And much more! There will be technique drills to practice, downloadable training plans and guided audio sessions to help you put what you learn into practice.Watch the video or check out the preview lessons to get a taste of what is inside the course.If that sounds exciting, hit the "buy now" button to get started immediately. I can't wait to see you inside the course!

Overview

Section 1: Introduction

Lecture 1 Welcome

Lecture 2 Meet your instructor

Lecture 3 How to get help

Section 2: Technique

Lecture 4 Technique drills

Lecture 5 Train tracks

Lecture 6 Cadence

Lecture 7 Upper body

Lecture 8 Striking position

Lecture 9 Soft or hard?

Lecture 10 Running gait analysis

Section 3: Training

Lecture 11 Types of training sessions

Lecture 12 Training schedules

Lecture 13 Cross-training

Section 4: Training plans

Lecture 14 Training plans explained

Lecture 15 Zero to 5km training plan

Lecture 16 5km to 10km training plan

Lecture 17 Half marathon training plan

Lecture 18 Marathon training plan

Section 5: Injury prevention

Lecture 19 Warming up

Lecture 20 Cooling down

Lecture 21 Stretching

Lecture 22 Strength exercises

Lecture 23 Using the NHS Fitness Studio

Lecture 24 Foam rolling

Lecture 25 Massaging your feet

Section 6: Injury recovery

Lecture 26 Speak to a doctor

Lecture 27 Step-by-step recovery

Lecture 28 The recovery process

Lecture 29 Accelerated recovery

Lecture 30 When can I race again?

Section 7: Nutrition

Lecture 31 Why is nutrition important?

Lecture 32 Hydration

Lecture 33 Sweat test examples

Lecture 34 Before a run

Lecture 35 During a run

Lecture 36 After a run

Lecture 37 Testing your nutrition

Lecture 38 How to mix a drink

Lecture 39 How to make a protein shake

Lecture 40 Using a gel flask

Section 8: Gear

Lecture 41 Running shoes

Lecture 42 Socks

Lecture 43 Clothing

Lecture 44 Watches

Lecture 45 Heart rate monitors

Section 9: Psychology

Lecture 46 Introduction to psychology

Lecture 47 Motivation

Lecture 48 Resilience

Lecture 49 Mindfulness

Lecture 50 Mindfulness meditations

Section 10: Racing

Lecture 51 Picking an event

Lecture 52 Signing up for a race

Lecture 53 Tapering

Lecture 54 What time should I arrive?

Lecture 55 Registration

Lecture 56 Staying on pace

Lecture 57 Needing the bathroom

Section 11: Science

Lecture 58 Introduction to the science module

Lecture 59 How does the body generate energy?

Lecture 60 Lactate threshold

Lecture 61 What is VO2 max?

Lecture 62 Running metrics

Section 12: Extra lessons

Lecture 63 Running shoe buying guide

Section 13: Conclusion

Lecture 64 Conclusion

Lecture 65 Bonus: Get discounts on Chris's other courses

Section 14: Appendices

Lecture 66 Glossary

Lecture 67 Music credits

Runners looking to take their game to the next level,Anyone looking to undertake their first 10k, half or marathon,Existing runners looking to improve their technique and training