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 [email protected]

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… SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: [email protected] 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… SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: [email protected] 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. SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: [email protected] 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 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… SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: [email protected] 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: [email protected] 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.