Coach Maree’s Tips To Get You Training
★How to get motivated to smash your training in winter★
Go Run Girl Jeanine shares her best tips on getting out when the weather is not so favourable.
★How to layer with Jules from Further Faster★
Head torch tips and what to look for.
★What to have in your car for after the run★
Go Run Girl Jeanine shares her best tips on what to have ready for after your long run. These are super cool, and things you may never have thought about.
★How to layer with Jules from Further Faster★
Jules shares her tips on the layering system and the best way to keep warm/cool while running.
★How to secure your shoes★
Go Run Girl Jeanine shares her lock lace tip.
★Hydration pack/vest tips with Jules from Further Faster★
Need help buying your first Hydration pack or is it time to upgrade? I chat with Jules from Further Faster about what you should look out for.
★Jeanine Glen’s Tips To Get You Training★
Go Run Girl Jeanine shares her inside tips for keeping focused on a longer scarier events or goals.
★Jeanine Glen’s Tips To Get You Training★
Go Run Girl Jeanine shares her inside tips on cleaning your hydration bottles or bladder.
★Jeanine Glen’s Tips To Get You Training★
Go Run Girl Jeanine shares her inside tips on blister prevention. Stay tuned for more tips on training with Go Run Girls.
★Jeanine Glen’s Tips To Get You Training★
Go Run Girl Jeanine shares her inside tips on ideas for your first aid kit. Stay tuned for more tips on training with Go Run Girls.
★Physio Karen’s Tip To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
Video 9 below - Other Things to Consider
See Running Gait tutorial videos 1-8 below
★Jeanine Glen’s Tips To Get You Training★
Go Run Girl Jeanine shares her inside tips on ‘what is a seam sealed Jacket’? Stay tuned for more tips on training with Go Run Girls.
★Physio Karen’s Tips To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
Video 7 below - Swing Phase
Next video to watch - Trunk Lean
★Physio Karen’s Tips To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
Video 8 below - Trunk Lean
Next video to watch - Other Things to Consider
★Physio Karen’s Tips To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
Video 5 below - Stance Phase Break Down
Next video to watch - Mid Stance
★Physio Karen’s Tips To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
Video 6 below - Mid Stance
Next video to watch - Terminal Phase
★Physio Karen’s Tips To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
Video 3 below - Running Pace
Next video to watch - Cadence
★Physio Karen’s Tips To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
Video 4 below - Cadence
Next video to watch - Stance Phase Break Down
★Physio Karen’s Tips To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
There is a series of videos we made for you to watch on specific points for Running Gait. Breaking it down into bite size pieces to easily absorb. I suggest watching one video at a time, write down notes and ask your physiotherapists if you have further questions. If you are able to I highly recommend going for a Gait Analysis with your local physio. It is a great opportunity to sharpen up on a few things, learn more about good technique and to talk about any niggles you are getting.
Think of your running like a 'car' keep it serviced each year so that it runs economically and addressing any issues along the way.
*Everyone has their own running gait/style and these videos are provided to give you basic guide that is broad but hopefully really insightful.
Video 1 below - Why we need to assess it
Next video to watch - The Phases of Running Gait
★Physio Karen’s Tips To Get You Training★
Get professional advice on your running Gait from our Go Run Girls Senior Physiotherapist and keen runner Karen Donaldson-Barron.
Video 2 below - The phases of Running Gait
Next video to watch - Running Pace
★Coach Maree’s Tip To Get You Training★
Check out my chat with the crew at Dirt Church Radio.
It was super awesome to share my personal story and journey into running. The complete devastation of losing my babies which led to unhealthy habits. Running was a way for me to gain my confidence back, I also gained a new body that would then take me to ultra distances. I hope you are inspired by my honesty ps yes I decided to do a 100km in Lockdown (100 x 1km loops around home) x Coach Maree.
Maree Leith Dirt Church Radio chat (Lockdown 100km)
Below is just a snippet video of me in action.
★Coach Maree’s Tip To Get You Training★
Check out my 100 miler interview done by The boiled Frogcast.
It was a huge 34 hours looping the Hanmer Forest but it truely pushed my boundaries and gave me a new appreciation for my body and mind. My crew were amazeballs all weekend and a bonus is that I met some pretty cool runners x Coach Maree.
Maree Leith Hanmer Forest 100 miler - May 2021
Below is just a snippet video of me in action.
★Coach Maree’s Tip To Get You Training★
'Run Safe' seminar - to keep you safe and confident when you run.
Coach Maree and Ultra runner Jeanine Glen share ideas and tips on how to stay safe.
In this session we cover:
Keeping your people in the loop
The longer run
Compulsory gear
Electronics
Tracking Apps
Running with a mask/face covering - safety in the levels
Night Running
Illumination and visibility
Social media groups/local runnning groups
★Coach Maree’s Tip To Get You Training★
How to survive and stay strong in Lockdown.
➡️ Run in the
➡️ Do exercises that mimic
➡️ Work on building a strong core
Watch the video for tips and tricks x Coach Maree.
★Coach Maree’s Tip To Get You Training★
How is your running posture?
I share my workout today of Strides 10 x 100 mtr and 1 rep recovery aka strides for 1 length of this field with a breather after each rep.
Strides are perfect for working on your running form and pace. Awakening your fast twitch muscles in a short enough workout that you can recover easily.
Ensure you have a good 10-15min warm up and dynamic stretches. Keep this workout flat, shorten the length if you are new to strides, run at a faster pace than you are used to, recover after each rep x Coach Maree.
*Make sure you are fit enough to do this workout and consider any past injuries or conditions. If unsure seek professional advice.
★Coach Maree’s Tip To Get You Training★
Can you chat and run?
Stay ‘Chatty and Aerobic’ a skill I teach my runners. From coaching runners for years and doing my Lydiard training it really works.
Watch the video for tips and tricks x Coach Maree.
★Coach Maree’s Tip To Get You Training★
Do you make warming up a priority?
This little session guaranteed to get your body warm and mobile for running.
Start with a 30 second power walk or jog, then go straight into walking lunges, repeat for the high knees and butt kicks. There are more advanced options given if you need more.
Focus on slowly introducing the movements, keep your posture tall and limit your depth and height of dynamic stretches. You can also do another set increasing your reps to 60 seconds of jogging/60 seconds of dynamic stretches. Think about the muscles you are warming up, listening to your body and feeling the muscles lengthen.
★Coach Maree’s Tip To Get You Training★
Do you find it hard to fit in strength work?
Find yourself a hill and do some reps. This morning I am in the dark while waiting for my runner. Perfect time to teach you about using hills as a form of strength work, plus a gazillion other benefits x Coach Maree.
*Take into consideration any past injuries or niggles you have. Hills are hard work and put pressure on your body, work with your own limits.
★Coach Maree’s Tip To Get You Training★
How is your mindset?
Try and be that happy runner (or fake it until you make it) and see big improvements in your physical and mental strength x Coach Maree
★Coach Maree’s Tip To Get You Training★
Looking to pb or just go that wee bit faster?
Try and add in at least 1 speed session per week and feel the difference to your average pace!! Just remember to do a really good warm up (10-15 minutes) and stretch out the back of your legs, including glutes, hamstrings and calfs. Speed work is not for everyone so make sure you get professional advice if you have past injuries or any concerns.
★Coach Maree’s Tip To Get You Training★
Do you stretch post run?
Post run stretches with Coach Maree :) yes I literally finished my run yesterday and made this wee video for you, I hope this gives you some idea’s on how to warm the body down and lengthen out your tight muscles.
★Coach Maree’s Tip To Get You Training★
My lockdown loopy 100km?
I decide because my event was cancelled I would make my own up around home. Wow that was hard and horrible with some big mental challenges. But I got the thing done ✅ determination and grit is a great thing x Coach Maree.
★Coach Maree’s Tip To Get You Training★
Mobility work is essential to keep your joints happy?
Mobility for Ankles, Upper Back and Full body stretch. Great strengthening exercises and working to improve your range of motion. Not only to help you in running but in everyday tasks and movements. Ankle mobility is a must if you are prone to rolling your ankle, or do a lot of trails running. But in general this video is key to staying injury-free during your training.
★Coach Maree’s Tip To Get You Training★
Hip mobility routine with these gentle stretches.
Creating mobility of the hip flexors, pelvis, glutes, adductors and abductors (inner and outer thighs) by doing these gentle exercises. These musles can get tight from the load and impact of your training. Try and do these exercises before you go out for your run, or on an off day. Keep to your own flexibility and mobility, you should feel a stretch and the musclesworking (but no pain). If something doesn't feel right seek professional advice or get in touch with your Coach. Completing 10-15 reps per leg for 2-3 sets.
★Coach Maree’s Tip To Get You Training★
Do you drink enough for your run?
Nutritionist Rachel James and I chat about hydration habits during summer training. Sometimes drinking to thirst in not enough, so make a plan and it can be as simple as adding a pinch of salt to your water bottle.
★Coach Maree’s Tip To Get You Training★
Upper body workouts should not be left out!
Creating movement in your shoulders, upper spine, neck and shoulder blades. Try these exercises with me and limit your range of motion depending on your current mobility and flexibility. You should feel the movement and a stretch but not pain or pinching. Limit your movement on the last band exercises if you can't do the full rotation. Be extra careful if you have had any upper body injuries especially with shoulder rotation, external and internal. Make sure you keep good posture for each movement.
★Coach Maree’s Tip To Get You Training★
But what happens when I am sick?
Advice from Coach Maree about what to do if you feel sick or niggles.
★Coach Maree’s Tip To Get You Training★
Considering the Ultra distances, we help you prepare!
We show you some ideas of what to take for your long training runs or events. Jeanine has some tips from doing her last couple of Oxfam events but the tips are great for anyone going into trail marathons Ultra’s.
★Coach Maree’s Tip To Get You Training★
Blisters and Chafing Advice
We talk all the yuck stuff but only to help you feel more comfortable on your runs.
★Coach Maree’s Tip To Get You Training★
Learn how to run trail !
Wanting to get out on the trails, I share my biggest tips on technique, prep and mindset. All things I have learned in my passion to get out into the forest x Coach Maree.
★Coach Maree’s Tip To Get You Training★
My 100 mile race xxxx
I take on the biggest running challenge of my life, the 100 mile run at Hanmer. Honestly one of the hardest but most rewarding things I have done. Excited to share the good and the bad with you in a very small snippet. I hope it inspires you to aim high and to keep working at your everyday habits x Coach Maree.
★Coach Maree’s Tip To Get You Training★
Post run lower body stretch!
SO good !!!! try this lovely post run stretch session.
★Coach Maree’s Tip To Get You Training★
How are your knees coping with the load of running?
The knee position is determined by the hips and ankles. So the muscles around these areas need to be strengthened and stretched to support your knee mobility. I take you through some gentle exercised you can do and talk about technique. Just be mindful if you are having any pain/injury in the knee or have had knee surgery recently. Work for your current range of motion, nothing should feel painful. Watch and listen for the cues I give. Try and do 10-15 reps per leg and 2-3 sets.
★Coach Maree’s Tip To Get You Training★
Post run ITB release
Stretch the outside of your hips and legs, check video for correct posture.