Run Fit Coach

🤔 Ever wondered why you can be putting the work in, turning up week after week, and still feel like you’re not really progressing?

Some runners do plenty of easy miles and feel stuck. Others spend most of their time pushing the pace and end up just as frustrated. Both are training hard, but neither is really moving forward.

The difference often comes down to how you train. It’s not just about doing more, it’s about varying your training across frequency, intensity, time and type. That’s what helps develop all areas of your fitness.

Shorter efforts like reps, hills, fartleks and pyramids build speed and overall fitness. Tempo runs help you learn to control and sustain your pace. Longer runs build your endurance and time on your feet.

When you bring that variety together, that’s when things start to click. You’re not just running more, you’re running better, and feeling more comfortable over the distance you’re training for 🔥

Well worth a watch 📺✅

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Have you ever been told to “fire your glutes” when running but not really known what that means? 🔥

A lot of runners have heard this advice at some point. If I am honest, there have probably been times when I have said it to myself.

The phrase can create a bit of confusion because your glutes are already working when you run. They help extend the hip and stabilise the pelvis as you move from one leg to the other. If they were not active, running would look very different.

Just because a muscle is working does not mean you will clearly feel it working. Running is a fast, coordinated movement where lots of muscles share the load. That is very different from gym exercises where a muscle is more isolated and easier to feel.

For example, during strength work like glute bridges I will often ask runners to squeeze their glutes at the top for a second or two before lowering. Holding the contraction briefly can help improve awareness of the muscle and reinforce the neuromuscular connection during the exercise.

But once you are running, the movement itself is largely automatic. Your brain organises the pattern, so you do not need to consciously try to fire individual muscles while you run.

Sometimes we overcomplicate things. The body is often better at organising movement than we give it credit for.

I was speaking with someone during a recent video running assessment and we ended up talking about the data on their watch. It reminded me how easy it is to assume these numbers are direct measurements. ⌚

Take cadence for example. Most watches estimate cadence from arm swing rather than measuring your feet directly. Because arm swing usually matches step rhythm it works fairly well, but it is still an estimate.

If someone has limited arm drive, a negative arm swing pattern, or a twisty running gait, the watch can easily miss steps or misread cadence. 🏃

Heart rate is similar. Wrist based monitors measure blood flow changes at the wrist. It is convenient, but the wrist is not the ideal place physiologically to measure heart activity. ❤️

A chest strap is still considered the gold standard for heart rate. Using a small amount of conductive gel or lotion on the sensors before putting it on can help improve the signal and give a more reliable reading.

None of this means the data is useless. Far from it.

These metrics are great for spotting trends and patterns over time. They just should not be treated as exact numbers you must hit.

The numbers can help guide your training, but they are only part of the picture.

Is Your Middle Back Limiting Your Running Efficiency?

Runners often focus on mileage, pace and VO₂ max when trying to improve performance. But the way the body moves, particularly through the middle back, can quietly influence rhythm and efficiency more than many realise.

Most runners are used to thinking about training in terms of numbers. Weekly mileage, interval sessions and race pace tend to dominate the conversation. While these factors are important, they tell only part of the story. How the body moves while running is just as relevant, and one area that is often overlooked is the thoracic spine, commonly referred to as the middle back.

Working both as a sports therapist in clinic and a running coach observing athletes in the field, one pattern appears regularly when looking at running mechanics. Many runners show limited mobility through the thoracic spine.

The middle back plays a key role in coordinating movement between the upper and lower body. During running the pelvis rotates slightly with each stride while the upper torso rotates gently in the opposite direction. This interaction helps maintain balance and contributes to the rhythm that characterises efficient running. When this coordination works well it often goes unnoticed. Experienced runners tend to look relaxed and fluid, with a natural arm swing and steady timing through the body.

One reason restrictions can have an impact is that the thoracic spine does not have a large amount of movement available in the first place. Research examining normal spinal motion shows the thoracic region typically allows about 30 to 40 degrees of flexion, around 20 to 25 degrees of extension and roughly 30 to 35 degrees of rotation to each side across the region. Compared with joints such as the hips or shoulders these ranges are relatively small.

Because the available movement is modest, even a small loss of mobility can influence how the body organises movement. If thoracic motion is reduced through posture, prolonged sitting or reduced movement variability, the body still has to create rotation and postural adjustment during running. Instead of occurring through the middle back, the movement may shift elsewhere. The arms may swing more across the body, the shoulders can become tense, or the lower back may begin to absorb more rotational load.

Modern lifestyles can contribute to this pattern. Long hours spent sitting at desks, driving or looking down at phones often place the thoracic spine in sustained flexed positions. Over time this can reduce movement through the middle back and runners rarely consider how this might influence their running mechanics.

Video analysis often makes these patterns easier to see. A runner who feels relaxed while running may actually display a rigid torso, reduced trunk rotation or disrupted rhythm when viewed on screen. In contrast, experienced endurance athletes often demonstrate subtle but well timed thoracic movement that allows the upper and lower body to work together smoothly. The movement is small but it helps maintain coordination and efficiency.

Improving running performance is not always about increasing mileage or pushing harder in training. Sometimes it begins with understanding how the body moves and identifying mechanical restrictions that may quietly influence efficiency.

For runners curious about how they move, structured video analysis and running assessments can provide useful insight. Seeing how posture, rhythm and mobility interact during running can highlight small adjustments that may help improve comfort and efficiency over time.

If you are thinking about joining a running group, it is great to see so many options appearing in local communities. More people getting active, enjoying running, and supporting each other can only be a positive thing. 🏃‍♂️🏃‍♀️

What many people may not realise, however, is that setting up and managing an organised running group involves more than simply getting people together for a run.

If you are joining a group, it is worth being aware of a few things and asking a few simple questions so you know the group is organised safely and responsibly.

For example:

• Are those responsible for organising the group qualified and insured?
• Do they have permission from the landowner to meet regularly in that location?
• If runs take place in parks or public spaces, local councils will usually need to be notified and may require the organisers’ details, risk assessments, and proof of insurance.
• What training or governing body do the run leaders or coaches come under?
• How are runners booking onto sessions, and are organisers collecting relevant health information to ensure the activity is appropriate for participants?
• If personal or health information is being collected, is it being stored and handled appropriately in line with GDPR requirements?
• Are In Case of Emergency (ICE) contact details collected in case something happens during a session?
• Are sessions structured appropriately for the ability level of the group?
• Is there a clear route plan and a system in place so no runner is left behind, such as regroup points or back markers?

In the UK, organisations such as England Athletics provide recognised training for run leaders, with the Leadership in Running Fitness (LiRF) qualification being a common minimum standard for leading group runs.

At Longford Striders, all our leaders and coaches are trained through England Athletics. This means we are DBS checked, fully insured, and have mandatory training in safeguarding, and qualified in first aid for sport every three years.

Community running is a brilliant thing and the more people we can encourage to be active the better. This is simply about helping people understand what good governance and safety look like when choosing a running group.

When everything is going well these things may not seem important, but they really matter if something unexpected happens.

An established and well organised running group will be more than happy to answer these type of questions and explain the structures they have in place to keep people safe.

Taking a little time to understand these things helps ensure that everyone involved can enjoy running safely and confidently.

Getting More From Your Local Running Track 🏟️

The running track can feel intimidating, but it is one of the most useful training environments available to runners of all abilities.

A standard track measures four hundred metres in lane one, giving you a measured distance every lap. That accuracy makes it ideal for pacing work, interval training, and learning how to control your effort without relying entirely on your watch.

Understanding basic track etiquette also makes the experience better for everyone. Lane one is generally used for faster running and structured sessions, while warm ups, cool downs, and recovery should move into the outer lanes. Always check behind you before stepping into lane one and avoid stopping suddenly on the inside lane or finish line.

You may also hear runners call “track” as they approach from behind. This is simply a signal that a faster runner is coming through on the inside lane, giving you a moment to hold your line or move slightly outward so they can pass safely.

The track is not just for elite athletes or brutal sessions. It is simply a tool. Used well, it can help you develop pacing, speed, and consistency in a controlled environment.

If you take part in track sessions, how do you find them? If you don’t, what stops you? 🏃‍♂️🏃‍♀️