Starting on 24th April, the usual Cottenham group is being replaced by a 'Faster 5k' 5 week masterclass.  You'll learn simple but super-effective methods to increase your race pace with small tweaks to your running routine.  

If you've been repeatedly running 5k and hoping to get faster, not really seeing results and not sure why, then this course is for you! Learn the secrets of upping that pace and snagging your next PB. Come prepared to work hard and shake-up your training.

This course is available at the bargain basement price of £15 for the whole 5 week term.  Do not miss this!  Our team of UK Athletics running coaches and leaders will put you through your paces and teach you the secrets of running faster and more efficiently.  Come and find your speedy inner cheetah!  

Beginners welcome (but it would help to know your current, or predicted, 5k pace).  Meet on Cottenham Village Green at 6:30pm, starting 24th April.

People that attended the whole term of our last masterclass typically sliced 10% off their 5k time as well as learning new, efficient methods of training.  You'll do a different session each week to learn about training methods, technique and efficiency, and will have homework to complete too!

What are you waiting for?  Sign up on Facebook here or email to reserve a place on this course, or for details of future courses.

Runners:
Do you suffer from repeated injury?  
Would you like to improve your posture and running technique?  Would you like to improve your PB?
Do you need help to create and maintain a strong core?  
Do you have a "bad back", tight hip-flexors or hamstrings?
Would you like to improve your breathing, flexibility and alignment to make you faster, fitter and more efficient?

This 4-week course is specific to runners looking to improve their form and technique by strengthening their core, improving their alignment and increasing awareness and focus.  No previous experience of Pilates needed.

The sessions are taught by a UK Athletics running coach and Pilates teacher.  This is not a generic 'one size fits all' Pilates class, every part of each session is specific to improving your running, making you faster, more efficient and less prone to injury.   
All equipment provided.  
Places are strictly limited to ensure that each participant receives individual correction and coaching.  

Free, no obligation, 'taster' session on 31st March with priority sign-up to the full course.  

Mondays, 7:15pm, Cottenham Sports Centre, starting 28th April - only £30 (includes free Pilates ball or band), £25 for current members of Fen Edge Runners.

To reserve your place either for the taster or full course then please email me.
Don't delay, places are likely to go fast!
"Drop ins" may be available due to holidays/sickness so let me know if you'd like to be added to the mailing list for one-off places? 

I often get asked about how to get a better running technique.  Here's three tips from our faster 5k programme for you....

Note: These are guidelines based on an average 'general public' runner taking part in endurance distances (5k+) rather than technique suggestions for shorter (speed focused) distances.  I'm very much a believer that there's no one 'correct' way to run that suits everyone.  But these are good starting points for you to start analysing your own technique and getting more efficient.  I hope they're useful.

Think about your posture.  Look forward, relax your shoulders.  Lean the whole body forwards, not just from the hip.  This slight forward lean helps to maintain momentum, and reduces overstriding (see above).  You may find that your running form is hampered by tight postural muscles, particularly hip flexors, and this will play a part in this forward lean too.  You may need to focus on stretching these muscles (also tight hamstrings) to optimise your form.

Though perhaps not completely scientifically accurate, I like this quote on forward lean:  
'When the entire body participates, you're using gravity to your advantage.  Remember, running is controlled falling.' - Scott Jurek, 'Eat and Run'



I'm off out now for some controlled falling :)  Hope you can use these tips to start you thinking about your form and technique?