Ebb&Flow Running Technique

Ebb&Flow Running Technique 1-2-1 and online running technique coach.

Hi runners, Today I’m going to talk about interval running, what it involves and the benefits we gain from training them...
27/09/2021

Hi runners,
Today I’m going to talk about interval running, what it involves and the benefits we gain from training them. Firstly, intervals are graft, those of you that train them can vouch for that. They require an Intense degree of effort and determination. Needless to say; sometimes in life, (the hard way is the right way). Let’s just say: they’re not the type to come knocking on your door and drag you out the house to run them.

Why is interval running so effective:
This type of running doesn’t just increase performance and speed, and definitely isn't just for racers or professionals. It also promotes weight loss – when done properly, running intervals can burn up to three times as many calories than a comfortable distance run, even if the total time spent running is the same. Because of the fast segments, the body is burning more energy, as it now has to move the same mass but at a higher speed.

Performance:
The body adapts quickly and will get used to continuous stress in the form of training, such as distance running. This means that the effect will become less and less prominent with time. Without variety and new challenges, the body will reach a plateau in its progress and performance. To enhance the cardiovascular system and metabolism, there have to be new challenges incorporated into training. And interval running is the perfect way to achieve this. Fast intervals enhance the body’s maximum oxygen absorption, oxygen transportation (heart), oxygen capacity (lungs), and oxygen utilization (cells).

Summary:
At the right intensity, interval running is suitable for everyone. Interval training can be tailored to any individual and their goals and needs, which is exactly what I do as the running coach. The science shows that it's the most effective way to run and will get you to your goals faster, helping you to enjoy running more along the way.

Run safe, stretch safe, stay safe.
Feel free to DM me for bespoke coaching, alternatively email: [email protected]

Hi runners, This weeks stretch is an adductor/ hamstring stretch. This is an excellent stretch for both your adds and ha...
19/09/2021

Hi runners,
This weeks stretch is an adductor/ hamstring stretch. This is an excellent stretch for both your adds and hammys! I really rate this movement as it encourages both muscles to work in conjunction with each other.

Our hamstrings are very susceptible to injury, and people who participate in particular sports that involve running and sprinting are prone to developing tightness or injury in these muscles.

Hamstring stretches will help keep the muscles flexible and mobile. These stretches should not cause pain. Only stretch until there is mild to moderate tension. Flexibility will improve over time.

Also, by stretching our adductors we’ll improve on flexibility which leads to effective movement patterns and a healthier muscular-skeletal framework. I reiterate biomechanics a lot during education because that’s what will make us more functional, quicker, and less likely to face injuries during exercise.

We should try to avoid over-stretching, as this can cause injury.

Run safe, stretch safe, stay safe.
Feel free to DM me for bespoke coaching. Alternatively, email: [email protected]

Hi runners, Today I’m going to emphasise the importance of hill repetitions.⏩ Swipe right for example runs ⏩As we all kn...
16/09/2021

Hi runners,
Today I’m going to emphasise the importance of hill repetitions.
⏩ Swipe right for example runs ⏩
As we all know hills can feel daunting whether you’re a runner or not. Repetition of hills work both the slow and fast twitch fibres, these are vital for building stamina and endurance. They will increase both your anaerobic and aerobic fitness, which will pay off during any challenging running routines ahead.

“I view hills as a mentally demanding game of chess, it’s a matter of breaking down those barriers to reach your target, that once you’ve reached you feel a great sense of achievement.”

WHAT ARE FAST TWITCH MUSCLES?

Fast twitch muscles provide bigger and more powerful forces, but for shorter durations and they fatigue quickly! They are more anaerobic with less blood supply, hence they are sometimes referred to as white fibers or type II. These muscles help with sudden bursts of energy involved in activities like sprinting, jumping & powerlifting. (Short hill sprints, fast and explosive).

WHAT ARE SLOW TWITCH MUSCLES

Slow twitch muscles have tons of blood vessels and your body’s first choice for muscle use before tapping into fast twitch muscles for shorter, more extreme bursts of energy.

Slow twitch muscle cells are aerobic, and contain high concentrations of mitochondria which are known as “the powerhouse of the cell”. Mitochondria produce ATP, the bodies source of energy, through what is known as the Krebs cycle, this produces 38 molecules of ATP due to the presence of oxygen. They can keep you going as long as you get enough oxygen. (Long hill repetitions at a slower pace).
As a comparison, during anaerobic cellular respiration (without oxygen), the cell only produces 2 ATP!!

Remember to always stretch thoroughly prior to any workout. One of the biggest mistakes runners make is they don’t warm up properly, this results in injuries and setbacks. Run smart and don’t hesitate to DM me for further details through bespoke coaching.

Run safe,
Ebb&flow running.

Hi runners, 🏃🏻‍♀️🏃🏻🏃🏻‍♀️🏃🏻After a 2 week wait the new Ebb&Flow t-shirts have finally arrived, so I took one out for a sp...
12/09/2021

Hi runners, 🏃🏻‍♀️🏃🏻🏃🏻‍♀️🏃🏻

After a 2 week wait the new Ebb&Flow t-shirts have finally arrived, so I took one out for a speedy 5km to give them a run for their money. It’s the little things that accumulate to big results, it’s incredible when you see the results unfold from putting in the time and effort to create better movement patterns.

I once had poor technique which lead to minor injuries and not achieving peak performance. By running more effectively I’ve shaved time off from my personal bests which motivates me to continue improving further.

My 5km this morning came in 19:49. Whilst this isn’t a new all time PB, it’s an improvement from a dog attack that happened in March which set me back 6 months due to a punctured calf. “Ouch!” 😖

If you want to improve your form don’t hesitate to get in touch via DM, alternatively email me at: [email protected].

Run safe,
Ebb&Flo

Hi runners, 🙋🏻‍♂️I’m going to talk a little on tempo training which is also referred to as (lactate threshold) runs and ...
11/09/2021

Hi runners, 🙋🏻‍♂️
I’m going to talk a little on tempo training which is also referred to as (lactate threshold) runs and why they’re vital to every runners regimen. These runs are the staple session to every runner that has ambitions to improve on their overall stamina and endurance. These session are soo valuable. Check this👇🏽

So they work both the slow and fast twitch muscle fibres. Let’s get a little science-y: tempo training, otherwise known as - lactate threshold training. They’re designed to be faster than moderate but not exactly hard. They should be run at a maximum pace you can sustain for an hour, around 85/90% of your maximum heart rate.

Tempos should be at, or near to our lactate threshold. This is a pace we can sustain in order for the lactate to clear from our muscles and bloodstream. Sounds gruesome right? This is where it gets a little complex!

So what is lactate? Lactate is a byproduct of anaerobic cellular respiration, this is where the cells produce energy in the form of adenosine triphosphate, without the presence of oxygen.
The lactate joins with a hydrogen ion to produce lactic acid which deposits within the muscle and forms crystals, it is the bonded hydrogen that causes muscle aches and cramps.

Once pushed above the lactate threshold our bodies can become overwhelmed with lactic acid, and our bodies just can’t keep up when it comes to clearing it - so hello achey sore legs in the the morning. Running them too hard and getting caught up with the competition of the session will cause you to not take the benefit home from them.

Point to note, this is not a vo2 max workout. Remember the benefits, and look forward to seeing great results. Don’t hesitate to Dm me, I can cater for all your running needs through bespoke coaching.

Run safe,
Ebb&Flow

Hi runners 🔔 Today I’m introducing stretch of the week! This is a stretch that is often neglected by all runners, yet it...
08/09/2021

Hi runners 🔔
Today I’m introducing stretch of the week! This is a stretch that is often neglected by all runners, yet it’s one of the most important. For those of you that aren’t aware of the benefits you can take away from this stretch then keep on reading 📖

So hip flexors are predominately the vast engagement during our everyday movements. We lift up our children, we walk, we run, we swim, we (hoover 🥱), we sit, we step up and down curbs, we work physically demanding jobs whereby we have tools strapped around our waist as well as climbing those dreary ladders! These results are why we develop tight hips from not stretching, or not stretching enough. There comes a stage in everybody’s life where we feel tightness around our hips, it’s a fact; we’re human, right? 🤷🏻‍♂️

These everyday movement pattens over compensate in particular areas throughout our bodies, in tern our nervous system starts the re-mapping process which leads to movement issues; that inevitably creates affected motoring skills. This is one of many reasons why beginner, leading up to athlete level runners develop injuries throughout their lives and careers. Let’s get it right by becoming more flexible whilst less prone to them shoddy movement pattens that lead to a stressed muscular system. 🙏🏼

ALSO…
Don’t forget to check my Instagram giveaway to win a box of gr***de bars 🏃🏻‍♂️🍫 Hurry because it closes tomorrow at 10:00 a.m. BST

Hello runners, I just thought I’d introduce myself so you can put a face to the name. I am passionate about running and ...
04/09/2021

Hello runners, I just thought I’d introduce myself so you can put a face to the name.

I am passionate about running and helping clients achieve their maximum potential.
If you want to learn more about how technique coaching will transform your running, or are interested in 1-2-1 and online coaching then feel free to get in touch.

ALSO…
Don’t forget to check out my Instagram giveaway to win a box of gr***de bars 🍫 🏃🏻‍♂️Hurry because it closes Thursday 9th at 10:00 a.m. BST

Head over to insta and check out my welcome giveaway!To celebrate new things and the start of the Ebb&Flow journey, I’m ...
02/09/2021

Head over to insta and check out my welcome giveaway!

To celebrate new things and the start of the Ebb&Flow journey, I’m hosting an Instagram to say thank you for all your support! Enter for a chance to win a selection box of 12 gr***de bars 💣🍫

HOW TO ENTER:
1. Make sure you you follow if you are not already.
2. Like this post
3. Comment and tag a fellow runner so that they can enter too.

Giveaway rules:
UK residents only.
Giveaway is in no way endorsed or sponsored by Instagram or Gr***de. Just wanted to give away a box of gr***de bars as a fun way to say thanks for your support.
Post entries must be submitted by Thursday 9th of September at 10:00 a.m. BST.
The winner will be selected at random and will be contacted via DM. Once the winner has responded, the giveaway results will be announced. Prize will be posted within a week of giveaway closure.

Here at Ebb&Flow I understand the importance of effective post-exercise recovery. As a running technique coach I always ...
01/09/2021

Here at Ebb&Flow I understand the importance of effective post-exercise recovery. As a running technique coach I always ensure my clients and I are following these 4 top tips for a faster recovery period.

How did your go?Tempo runs are a great method of building up your ability to run faster for longer periods of time. At...
31/08/2021

How did your go?

Tempo runs are a great method of building up your ability to run faster for longer periods of time. At Ebb&Flow Running Technique, I can work with you to develop them to suit your goals; whether it be a 5km or a marathon.

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