Author: Luke Adams

Hey
 
 
On Tuesday night The Monthly Mile held
it’s 7^th event.
 

I noticed something when watching the
different groups (there’s a beginners
group, intermediate group and advanced
group that set off at different times)

 
It was clear to me that the fastest runners
seemed to have the best running technique.

 
You could tell they’d practiced it.

 
They’d spent time and effort on it.

 
It seemed almost effortless.

 
A lot of people start out running
And aren’t sure WHAT good technique is.
 

They’re not sure WHEN to practice it or
Even HOW to practice it.
 

So I’ve decided to create a new running
technique self help guide to help people
learn about good running technique and
how they can improve it.
 

It’s complete with my top coaching tips &
technique training plans.
 

You can pre-order it for just £5 and get it
sent to you on Monday at
www.runeatsleep.co.uk/running-technique-guide/

If you don’t quite fancy this guide,
here’s another popular post I wrote
about running technique. Try it….
www.runeatsleep.co.uk/my-number-1-way-to-improve-your-running-technique/
 

Have a great week,
 

Luke Adams

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey

 

I was out running with my dog early this
morning – The first time I’ve been out
running for a few weeks.

 

I’ve been really struggling with hay fever
& my breathing (it happens every year!)

 

I mainly stuck to the grass on the run, because
I don’t like having my dog on the lead when running
and he doesn’t understand roads at all.

 

Anyway….

 

The main aims of my run were to….

 

1. Run on grass
2. Enjoy myself
3. Focus on running technique
4. Control my breathing
5. Not get my dog ran over

 

I pretty much ran at an easy pace the whole
time. I very rarely say this…. but running slow
is actually really good for you (in my opinion).

 

Take away the intensity, take away the watches
and times, take away and simply focusing on your
breathing, your foot contact with the ground and your
posture will really help you with your technique.

 

Give it a try and have a great day of running!

 

Thanks for reading,

 

Luke

 

P.s. I’ve just finished I’ve wrote up a
brand new online guide for people that want to…

* Improve their running technique
* Improve their running times
* Reduce injuries
* Learn new warm up & training ideas

It will be available to pre-order very shortly.

Email Luke@runeatsleep.co.uk to be
added to the interested list

 

 

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey

I’m starting a NEW Adventure Running Club Based in South Tyneside and surrounding areas.

Escape the roads by running on the trails, hills and mud and enjoy a post run coffee afterwards. 

 

This is for you if you’d like to….

Improve your Strength

Learn the best trails in the area

Improve on your current fitness levels

Train with other people

Get out in the woods and trails

Be Adventurous

Train for Trail and Fell Running

Train for Tough Mudder, Mud Runner, Tough Guy

THIS Sunday 12th July – 9.15am 

Meet at Marsden Inn Car Park, South Shields

Only 10 Places Available

Register at www.runeatsleep.co.uk/adventurerunning

Thanks for reading,

Luke

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey

 

I thought I’d give you a new idea for a healthy

meal. I haven’t posted one for a while.

 

 

I’ve noticed during the World Cup that I’m always
hungry just as the game starts.

 

So I’ve been making a meal at half time (only 15 minutes)
to make it. 

 

Here’s a simple meal you can make straight away.

 

15 minute Fajita Chicken

 

Teaspoon of coconut oil
1-2 chicken breasts
1 onion
1 pepper
1 tin of tomatoes
‘Discovery’ Fajita Seasoning Mix
1/2 cup of Basmati Rice

 

Instructions

1. Boil a pan of water and add the basmati rice
2. Chop the chicken, onion and peppers and
cook in coconut oil in a pan until cooked.
3. Add the tin of tomatoes and fajita seasoning and stir well
4. Once the rice is cooked, drain the water
 and serve with the fajita chicken.
5. Catch the 2nd half of the World Cup game!

 

 

Thanks for reading,

 

Luke

 

If you’d like more healthy eating ideas – check out www.runeatsleep.co.uk/12daydetox

 

 

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

7 ways to run a new Personal Best

 

 

Hey

 

Lots of people talk about training hard and getting faster,

but there’s other ways you can get faster too. 

 

Most people train for only a few hours per week (some

people a few hours per day)

 

But what about the other hours in the day/week? They’re just

as important to your progress as the training itself.

 

 

Think of it like this…. For every positive change you

make to your lifestyle, you COULD be knocking an

extra 1-3 seconds quicker on your next run.

 

 

7 x 1 changes to your lifestyle = 7 x 3 seconds quicker

 

= 21 seconds

 

 

Take these 7 steps over the next 4 weeks and test yourself

In your next race.

 

 

1. Nutrition – Eating a healthier meal each day – e.g. breakfast.

 

Try not to change too many things at once with your

nutrition. There’s no rush

to lose weight fast, and it’s easier to maintain

if you make 1 change at a time. Start with your

breakfast. My favourite is natural yoghurt,

berries, a handful of nuts & granola.

 

2. Sleep – Getting an extra hours sleep

 

Turn off your ipad, iphone, laptop or tv an

hour earlier and settle down for an earlier

night. It’s been suggested that the hours

you sleep before midnight are more beneficial

than the hours after midnight.

 

3. Water Intake – A good guideline is 1 litre for

every 20kg you weigh. Be careful not to drink

too little or too much. Try to find a good amount

for you. You should start to feel better, more alert,

and more energetic when getting the correct amount of fluid.

 

 

4. Strength – Improving your core, upper body and

leg strength

 

Use the following fitness session as a starting point….

https://www.youtube.com/watch?v=tM-6_5pHZxw

 

5. Positive Mindset

Go into your run believing you can run well.

If you go into it thinking you will run badly,

chances are you won’t be happy with your run.

Be positive whatever the outcome. If you don’t

hit your time, think of it as a good training session.

If you run a good time/position, look for the next

run and aim to improve again.

 

6. Get up earlier

Most races/running events start in the morning.

The majority of people can feel a little tired going

into their run. So try getting up a little earlier to

feel fresher on the start line.

 

7. Warm up properly

Aim to warm up the joints, particularly ankles,

knees and hips for running

Try some stretches involving movement,

e.g. lunges, squats.

 

Try some 50metre runs at your target running pace

 

 

Thanks for reading.

 

Check out www.runeatsleep.co.uk for more

running tips & coaching sessions

 

 

Luke

Hey

 

I’ve been getting asked about how to 
get started if you’re a beginner runner,
or how to get back in shape if you’ve 
not been running for a while. So I decided
to write a short article on how to get 
going again. I hope you enjoy it. 
I’ve also got something you may be interested
in coming along to – but you’ll have to read on
for that…..

 

3 Tips to get started Running
 

1. Set yourself times to run

Being in the right mindset is so
important when you begin running.
It’s important that you know the reason
why you want to run and it’s really
important to be organised.
Set yourself time slots for when you are going to
run and stick to them.
Meeting up with friends or a group will help you stay on track.

 

2. Drink enough water

Most people don’t drink enough water
throughout the day. Try to drink a
glass of water on waking up and
get into the habit of having a
bottle or glass of water with you
for most of the day. This will
help with your energy levels,
reducing any muscle tightness
& preparing your body and
mind for exercise.

 

3. Interval Training

Running is tough. It doesn’t
matter whether you’re a beginner
or an elite runner. Lots of beginners
get frustrated with needing to
stop to catch their breathe.
Despite feeling disappointed,
it’s actually a good thing and
is an important training
method called “interval training”.

 

Run for a short period of time,
take a rest and repeat this
sequence for a number of attempts.

 

An example would be running
from 1 lamppost to the next,
then walking to the next one
before running again.

 

All of the top runners use this
method of training to get fitter –
and you should use it too.
By doing this type of training,
your body will become better at
managing your breathing and
you’ll soon be able to run for
longer periods without stopping.

 

 

If you’d like to make a fresh start with your
running. I’m holding a welcome meeting
on Tuesday 6th May for a new beginners
running camp. You’ll need to email
or call me to book onto the meeting.

 

For more details, visit www.runeatsleep.co.uk/beginners

Thanks for reading,

Luke

 

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey
 
 
So last month I did an interview
with one of my heroes. English Marathon
record holder Charlie Spedding – One of the key
things that I enjoyed listening to was that
in order to achieve everything he wanted
to in his running career, he FIRST had to begin
to believe it was possible.
 

He told me he’d been pretty good, got some
decent times but knew he could achieve more.

 
Probably a bit like how you and I feel most
of the time.

 
He told me he had to change his mindset.

 
He started to use positive words when talking
about his running rather than saying “not bad”.

 
He started aiming to train “perfect” rather than
train really hard. He’d run each session exactly
how he had planned to rather than running too fast
or pushing himself to the limit.

 
He started aiming for one particular race and had
a focus on that race rather than being sidetracked
by other unimportant events.

 
^^ These are 3 simple things you can plug
straight into your running TODAY ^^

 
You can listen to the interview at
https://itunes.apple.com/us/podcast/run-eat-sleep-podcast/id821606588?mt=2
 

I’m also holding a presentation TOMORROW
in South Shields where I’ll be covering my
best mindset & training strategies to help
people improve their running times.

 

Not to be missed!

 
www.runeatsleep.co.uk/workshop-2
 

Thanks for reading,

 
Luke

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey

First of all – I’d like to say thanks to the
new members of The Monthly Mile –
South Shields this week.

 

 

We had 86 runners and you
can check the results out at 
www.runeatsleep.co.uk/marchmonthlymile

 

This project has really taken off and we’re looking
to create Monthly Mile events across the
country this year. All from a little idea
I had for a bit of fun.
A huge thank you to all runners, volunteers
and sponsors for all of their support.

 

I recently interviewed the
English Marathon Record Holder,
Olympic Marathon Bronze Medallist
and London Marathon Winner.

 

Anyone guess who it is?

 

The answer is Charlie Spedding.

 

Charlie is a really nice guy and talks about
his experiences as a runner, the obstacles he
had to overcome and the type of training
he had to do to get to the top.

 

You can check out the interview on my
Run Eat Sleep podcast on iTunes or by visiting
runeatsleep.podomatic.com 

Thanks for reading, 
 

 

Luke

 

P.s. I’m Opening up spaces for My Perfect Running Technique Course this weekend for people that want to Get Faster Running Times, Look Better when Running and to Reduce Injuries. Email Luke@runeatsleep.co.uk for more details.

 

 

About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

Hey
 

So the past week I’ve changed my running
routine.

 

I’ve started getting up at 5.45am and running.

 

I’VE NEVER DONE THIS BEFORE!

 

I’m not a morning person at all.

 

Here’s why I changed though….

 

I’m a busy person and I always find reasons
NOT to run during the day, or something always comes up and stops me.

 

You probably do the same.

 

So I decided to change so it’s done before 
I can even think of an excuse.

 

I’m actually loving it! 

 

Here’s some other reasons why you should start early morning runs….

 

1. You feel great for the rest of the day
2. You’re training is done and you free up your time
3. There’s nobody around and it’s so peaceful. 
4. I get to see the sun rise every morning

 

So here’s my top 3 tips to changing your routine and getting out early in the morning – it can be tough!

 

1. Find a training partner – someone to keep you accountable and get you out of bed. The snooze button is your biggest enemy.

 

2. Set up your running gear before bed – or wear your running gear for bed. Give yourself as little to do as soon as you wake up.

 

3. Start off really easy and work your way into the run. You’ll feel better as you go on.

 

 

Finally – remember to check out my podcast on iTunes or at  http://runeatsleep.podomatic.com

 

 

I interviewed English Marathon record holder, London Marathon Winner and Olympic Marathon Bronze Medallist Charlie Spedding. This will be available VERY SOON.

 

DON’T MISS IT!

 
Thanks for reading,
 

Luke

 
About Luke

Luke is a Running Coach and Sports Masseur.

He is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile and hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon

Hey
 

This is my first post for a while. I’ve been super busy with some HUGE projects including my podcast.

 

I hope your running is going great and you’re getting in good shape for Spring!

 

This week my groups did a 2 mile tempo run, with a 4 minute jog rest and then 8 x 400metres with 90 seconds rest. Most of the group are training to get faster times over 5-10km. It was a tough session, but that’s what it takes to get great results.

 

Stick to a consistent training plan and reap the rewards!

 

Anyway – I interviewed British 10,000m champion Aly Dixon, British Triathlon Champion Calum Johnson and UK Fitness Professional of the Year Katie Bulmer-Cooke!

 

Pretty cool line up if you ask me.

 

We spoke about their top tips for new and experienced runners. Also, Pre and Post Natal expert Katie talks us through Running and pregnancy – which has proved really popular!

 

I also have an Olympic medallist lined up for an interview this week which is going to be super cool! I’ll let you know more about that one. 

 

You can check out the podcast on iTunes or at  http://runeatsleep.podomatic.com

 

 

 
Thanks for reading,
 

Luke

 

 

 

About Luke

Luke is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the creator of The Monthly Mile – South Shields and Hosts the Run Eat Sleep Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.