Run SMART with Andy Smith

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Run SMART with Andy Smith

Improve posture, reduce tension and move with more ease with lessons in the Alexander Technique.

04/09/2026

New 0-5k course

Starting Monday 14th September at the Tonbridge School Centre, TN10 3AD

New to running? Not sure where to start? RunSmart 0–5K is designed for you.

This supportive 9-week course will help you build the fitness, confidence and technique to progress towards running a continuous 5K.

Rather than simply focusing on how far or how long you run, this course teaches you how to run well from the start.

Alongside progressive walk/run sessions, you’ll receive practical coaching to improve your technique, posture and movement, helping you run more efficiently and comfortably.

With a maximum of just 12 participants, you’ll benefit from a friendly, supportive environment with individual guidance and feedback throughout the course.

The details:

• 9-week course
• 3 sessions per week: Mondays, Wednesdays and Fridays
• Time: 12.30pm –1.15pm
• Starts: Monday 14th September
• 27 coached sessions: £216
• Maximum 12 participants
• Venue: Tonbridge School Centre Athletics Track, TN10 3AD
• Instructor: Andy Smith, RunSmart Coach and Alexander Technique Teacher at Tonbridge School Centre.

How it works:

Your running will progress gradually over the nine weeks, building your fitness, technique and confidence towards completing a continuous 5K.

Each session includes:

• A warm-up to prepare your body for running
• Progressive walk/run intervals
• Coaching and feedback on your running technique and movement
• A cool-down to support recovery

Build good running habits from your very first step

For more information and to book, call 01732 304111 or email: [email protected]

06/09/2024

I'm delighted to announce that I'm now offering Alexander Technique lessons at the Tonbridge School Centre in Kent!

The Alexander Technique is a powerful, evidenced-based method to conquer habits, reduce pain and discomfort, improve postural habits and find easier ways to sit, stand and move.

DM me for more details or visit andysmith.uk.com

21/09/2021

“The process of becoming is better than being. Set goals big and learn to love the work that gets you to them. Even if you fall short, you’ll still be winning.”
Desiree Linden, Boston Marathon winner and 50k world record holder.

Focussing on the process, not the end result, is at the heart of the Alexander Technique and it is a skill that can benefit any activity - from sport and music through to academic work or simple, everyday tasks.

When we concentrate only on the end - such as a target time for a race - we can lose track of how we get there and what stresses and strains we might be putting on our bodies.

However, when we learn to enjoy the process, we give ourselves the space to notice what habits might be causing us harm and we can subsequently do something about them, so we arrive at our goal in a much better place both physically and mentally. And what’s more, the end result often turns out to be even better than we initially hoped.

Follow me to see my weekly tips on a wide range of running topics, all geared to get you running smarter than ever before.

Share or tag a friend who runs.

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Run SMART lessons combine traditional running coaching with the Alexander Technique to build strong, healthy and sustainable technique.

Covid-safe 1-to-1 lessons are available in North and East London, or sign up for an online running technique analysis and zoom session by contacting me via my website. Link in bio.

14/09/2021

“When you smile and you’re happy, you can trigger the mind not to feel the legs.”
Eliud Kipchoge

The marathon-running legend is a master of the positive mindset and deliberately smiles when he competes in order to work through the pain.

Science supports this idea, as a smile triggers a chemical reaction in the brain, releasing a number of hormones including dopamine - which increases happiness - and serotonin which is associated with reduced stress.

And a study at Ulster University and the University of Swansea further backs this up. Researchers found that people who consciously smiled through a series of six-minute runs used less oxygen, ran more economically and had a lower perceived rate of exertion than those in the control group and those who deliberately frowned.

So give it a try - particularly during those tougher runs - and see how you get on.

Follow me to see my weekly tips on a wide range of running topics, all geared to get you running smarter than ever before.

Share or tag a friend who runs.

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Run SMART lessons combine traditional running coaching with the Alexander Technique to build strong, healthy and sustainable technique.

Covid-safe 1-to-1 lessons are available in North and East London, or sign up for an online running technique analysis and zoom session by contacting me via my website. Link in bio.

07/09/2021

‘KEEP A CLEAR MIND’

Research shows that the most skilled athletes have lower brain activity when performing sport-specific movements, so aim to keep a clear mind when running.

Try to let go of personal or work-related thoughts and limit yourself to a single technical idea - such as keeping a good cadence or allowing your breathing to be easy - that you can check-in with at regular intervals while you are out.

On race days, just let your form take care of itself so your body can find a way of running that is most economical for you.

Follow me to see my weekly tips on a wide range of running topics, all geared to get you running smarter than ever before.

Share or tag a friend who runs.

------------------------------------

Run SMART lessons combine traditional running coaching with the Alexander Technique to build strong, healthy and sustainable technique.

Covid-safe 1-to-1 lessons are available in North and East London, or sign up for an online running technique analysis and Zoom session by contacting me via my website. Link in bio.

17/08/2021

'DON’T HOLD YOUR CORE!'

Contrary to what many people believe, holding your core all of the time is a bad idea.

Your muscles won’t get strong, only tighter, and being unnecessarily tense in this are prevents your diaphragm from moving freely and restricts your ability to breathe. And why would any athelete want to do anything that impairs their breathing?

Of course, this isn’t to say we don’t want to strong core muscles - we do. But what we don’t want is to think that permanent muscular engagement is the way to gain and maintain this strength.

Follow me to see my weekly tips on a wide range of running topics, all geared to get you running smarter than ever before.

Share or tag a friend who runs.

------------------------------------

Run SMART lessons combine traditional running coaching with the Alexander Technique to build strong, healthy and sustainable technique.

Covid-safe 1-to-1 lessons are available in North and East London, or sign up for an online running technique analysis and Zoom session by contacting me via my website. Link in bio.

10/08/2021

HYDRATE EARLY

Don’t wait until you are about to go on a run before you take on fluids. Instead, drink little and often through the day or eat foods that have a higher water content. This will reduce the risk of feeling bloated, help you run in more comfort and improve performance.

Remember also to avoid drinks with too much sugar. While they can give you a short term boost, your blood sugar levels will ultimately crash, leaving you feeling fatigued.

Follow me to see my weekly tips on a wide range of running topics, all geared to get you running smarter than ever before.

Share or tag a friend who runs.

------------------------------------

Run SMART lessons combine traditional running coaching with the Alexander Technique to build strong, healthy and sustainable technique.

Covid-safe 1-to-1 lessons are available in North and East London, or sign up for an online running technique analysis and Zoom session by contacting me via my website. Link in bio.

03/08/2021

‘THE NOSE KNOWS’

On your next run, try breathing through your nose. It may not be easy at first, and it may take time to become fully comfortable, but there are several reasons why it’s worth exploring.

• The hairs in your nose filter out dust, pollen and other allergens and prevens them from entering your lungs.
• Nasal breathing warms and humidifies the air, bringing it up to body temperature and making it easier for your lungs to process. The humidification also means you won’t dehydrate so quickly compared to mouth breathing.
• Your parasympathetic nervous system is activated through nasal breathing. This slows down your heart rate and breathing rate and can lower your blood pressure.
• Nasal breathing creates nitric oxide which is plays an important role in your immune system. It also helps to widen blood vessels for better oxygen circulation.
• Studies by Dr John Douillard, including one published in the International Journal of Neuroscience, showed that nose breathing led to a lower breath rate, lower perceived exertion, higher Alpha brain wave patterns associated with deep relaxation, and significantly longer endurance.

With so much to potentially gain, I’d say it’s worth giving it a try.

Here’s how to introduce it into your running:
1. Begin by ensuring you breathe through your nose when walking. This slowly helps build up the stamina and capacity.
2. When you introduce it to running, start at a slow pace. If you find yourself needing to mouth breathe, slow the pace down further until nose breathing is sustainable.
3. As you become more comfortable with nasal breathing, gradually increase the distance you cover and your speed.

One final point... make sure you give your body time to adjust and seek medical advice if you have breathing difficulties or are unsure if this exercise is right for you.

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Follow me to see my weekly tips on a wide range of running topics, all geared to get you running smarter.

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Run SMART lessons combine traditional running coaching with the Alexander Technique to build strong, healthy and sustainable technique.

Address

Tonbridge

Website

http://www.andysmith.uk.com/

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