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Beginner Runner Transformation Course
Module 1: Getting Started
Welcome (5:07)
Course Overview (5:56)
How to Progress through this Course (5:57)
How to Add a Course App Link to Your Phone's Home Screen (2:31)
How to Get Help and Support When you Need it (5:24)
Getting to Know your Fellow Students (3:14)
Gaining the Confidence to Run (17:14)
How to Map your own Running Routes (6:05)
Options for Pacing your Runs (7:34)
When to Run (4:23)
How Often to Run (8:07)
Where to Run (2:56)
Benchmarking your Current Ability (2:24)
How to Find your Target Speed (3:08)
How to Release Tension in your Running Muscles (29:34)
Module 2: Preparing to Walk, Jog and Run
How to set yourself up for a Great Run (5:32)
How to Set Up your GPS Watch (9:22)
How to Set up the RunKeeper Phone App (3:30)
How to Set up your Runs in Run Keeper (6:32)
Using Distance Markers and Speed to Pace yourself (3:14)
How to Perform an Effective Warm up (7:17)
Things to Do Before You Run (3:02)
Weeks 1-2 Technique & Run Details (2:38)
How to Optimise your Running Posture (28:58)
Strength for Runner Injury Prevention (40:26)
Couch to 5k Members Discuss Week 4 (6:04)
Weeks 3-4 Technique & Run Details (2:22)
Module 3: The Run Itself
How to Achieve the Optimal Run (2:41)
How to Run When it's Hot (14:49)
How to Assess Pains and Prevent Injury (31:57)
How to Achieve Pain Free Running (21:42)
Post parkrun Interview (2:54)
Weeks 5-6 Technique & Run Details (2:16)
Running in the Rain (3:50)
How to Stay Comfortable when it's Cold (5:22)
Module 4: Recovering from the Run
How to Prepare for and Recover from a Run (17:22)
How to Improve your Mobility for Running (40:32)
Mental Strategies for Runners (21:19)
Weeks 7-8 Technique & Run Details (0:58)
How to Use the Massage Stick and Massage Ball (33:35)
Follow Along Sessions
Advanced Shin Rolling with Massage Stick (5:45)
Advanced Foam Rolling for Your Shins (14:54)
Advanced Shin Stretch (7:09)
Advanced Quads Foam Rolling (14:25)
Advanced Quad Stretch (5:13)
Alternative Quadriceps Stretch for those with knee pain (9:54)
Advanced Calf Foam Rolling (9:41)
Advanced Calf Stretch (5:09)
Advanced Lower Calf Stretch (Soleus Muscle) (14:03)
Advanced Glute Stretching (8:32)
Advanced Inner Thigh Stretch (10:40)
Advanced Hamstring Stretching (4:31)
Conditioning Workout 1 (58:49)
Conditioning Workout 2 (62:58)
Conditioning Workout 3 (53:04)
Module 5: Beyond 5k
How to Run Farther (24:30)
How to Run Faster (26:03)
How to Prepare for Race Day (18:10)
How to Build a Support Team (17:58)
Weeks 9-10 Run Details
Bonus Lectures - Injury Prevention and Rehabilitation
How to Use your Feet for Running (23:05)
Prevent and Fix Foot and Lower Leg Pains (36:03)
How to Identify and Fix Runner's Knee (39:26)
How to use your Glutes to Run Faster and Avoid Injury (42:06)
How to Prevent and Treat Back Pain (34:44)
Happy Kneecaps Workshop (33:07)
The Stress Free Shin Bone Workshop (34:54)
The Stable Ankles Workshop (27:33)
The Strong and Supple Calves Workshop (30:28)
The Chilled Out Arch Workshop (36:22)
Injury Prevention Challenges
The Calf Raise Challenge (4:31)
The Full Squat Challenge (7:29)
Hip Extension Challenge (6:39)
Hip Flexion Challenge (3:37)
The Single Leg Balance Challenge (8:01)
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The Single Leg Balance Challenge
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