About This Coursebeginner
Running is an incredibly unique and personal sport. It means something different to everyone.
We understand that running is not a means-to-an-end but rather an integral part of a healthy and happy life.
This course contains video lectures to help you improve your running.
As people who love to run every day, we want to share the joy of running with you, as your friends, as well as help you to become the best runner you can be, as your coaches.
Whatever your running goals may be, this course will help you achieve them and take your running to the next level. There is something here for everyone from the beginner to the seasoned runner.
We’ve noticed a gap between those of you looking to start running for the very first time and those of you looking to break your best time on your next ultra-marathon and we’ve built the bridge to join us all into one big running community.
We’ve answered your questions, some of which you may not have known to ask yet, and we’ve covered all facets of a runners’ lifestyle from training, racing, cross-training and injuries to nutrition, psychology and even gadgets.
This course covers everything from the foundations of good running techniques to the tricks only learned through years of running experience! We are your online running coaches, nutritionists, mentors and comrades.
This course is easy to navigate and find the relevant lectures for your own unique goals. It is a necessary accessory to your training and should constantly be referred back to. This is not designed to be watched from start to finish but rather be incorporated into your runs and practical everyday life.
This course is for anyone looking to improve their running fitness, set new goals and reach them, improve their overall health and look after their bodies and well-being through the sport of running.
Our Promise to You
By the end of this course, you will have the knowledge to improve your running.
30 Day Money Back Guarantee. If you are unsatisfied for any reason, simply contact us and we’ll give you a full refund. No questions asked.
Get started today and develop the skill of running!
Section 1: Introduction
Section 2: Training Plans
Introduction to Training Section
5km (3.1mi) – First Time (60min – 40min)
5km (3.1mi) – Intermediate (40min – 25min)
5km (3.1mi) – Advanced (25min – sub 20min)
10km (6.2mi) – First Time (100min – 60min)
10km (6.2mi) – Intermediate (60min – 45min)
10km (6.2mi) – Advanced (45min – sub 40min)
Half Marathon – First Time (4hrs – 2hrs30)
Half Marathon – Intermediate (2hrs30 – 2hrs)
Half Marathon – Advanced (2hrs – sub 1hr30)
Marathon – First Time (8hrs – 5hrs30)
Marathon – Intermediate (5hrs30 – 4hrs)
Marathon – Advanced (4hrs – sub 3hrs)
Ultra Marathon – First Time
Ultra Marathon – Taking it further
Section 3: Running Techniques
Introduction to Interval Training/Speedwork
Introduction to Techniques
Techniques – Foot Strike
Techniques – Running Flats
Techniques – Running Uphill
Techniques – Running Downhill
Techniques – Breathing
Section 4: Nutrition
Introduction to Nutrition
Food Groups – Carbohydrates
Food Groups – Fruits
Food Groups – Vegetables
Food Groups – Protein
Food Groups – Fats
Food Groups – Dairy
What to eat before the race
What to eat during the race
What to eat after a run
Recipe 1 – Raw orange chocolate brownies
Recipe 2 – Banana blue berry energy muffins
Recipe 3 – Superfood energy bars
Recipe 4 – Date balls
Recipe 5 – Green Juice
Section 5: Cross Training
Introduction to Cross Training
Section 6: Stretching & Injuries
What to do when you have an injury
Section 7: Running Gear
Apps and Websites
Section 8: Tips and Tricks
Running to lose weight
Running with a partner
Running with a camelbak
Fitting running into a busy schedule
At your computer
Section 9: Psychology of Running
What to do when you feel like quitting running for good?
What to do when you want to give up during a race?
Section 10: End Note
An End Note
Section 11: Materials
About The Instructor
MatthewBorn and bread on the foothills of Table Mountain, Cape Town, South Africa. Electro-Mechanical Engineer and Running fanatic. I have been running as long as I can remember anything from 100m to 100km, in the mountains, on the road and on the track. I am constantly on the search for new information and adventures.