Refined Running Ltd

25/04/2026

Whoops realised I chopped off the bottom of yesterdays post, so here it is…🤣

Very best of luck to all runners, 🏃‍♂️ 🏃‍♀️

If today you are feeling excited, nervous energy this means you are READY. Go Run Your Race and enjoy 👊👊

24/04/2026

🏁 :Race Day Strategy

Training’s done. Now it’s about ex*****on 👇

Quick Recap from previous post:

🥇 Gold: Everything clicks
🥈 Silver: You adapt & perform
🥉 Bronze: You finish — no matter what
All wins.

🏃‍♂️ Run Smart Early
Mile 1:

➡️ Slower than goal pace
➡️ Stay relaxed
➡️ Should feel easy

⚠️ Most mistakes happen in the first 3 miles.

😌 Miles 2–5: Find Flow

✔ Relax shoulders
✔ Smooth arms
✔ Tall posture
✔️ Leg cycle under hip

⛔️ Pick two coaching cues…

🎯 Stay within 8–12 sec of goal pace
Consistency > bursts

😬 Miles 6–10: Stay Disciplined

➡️ Hold pace
➡️ Fuel early
➡️ Don’t push yet

😳 Miles 11–20: Mental Game

➡️ Break it down (mile by mile)
➡️ Adjust slightly, not drastically

😃 Miles 21–26.2: Finish Strong

✔ Feel good? Lift gradually
✔ Struggling? Keep moving
✔ Use the crowd

🏅 Finish Line: You did it. That’s huge.

💡 You HAVE Trained well. Now Trust the plan.

23/04/2026

🏁 **Reframe Your Race Day Goals 🧠**

With spring marathon season underway, many runners will now be turning their attention to the

At this stage, fitness is largely set —

📅What makes the difference now is how you manage the day itself.

🏃‍♀️A well-executed race strategy can be the difference between struggling to the finish line and finishing strong with a smile😃

🤔But here’s where many runners go wrong 👇

They set **one goal** — usually a time.
And if something doesn’t go to plan?
The whole race can unravel mentally.

🥇🥈🥉 Try this instead: 3 Levels of Success

🥇 Gold — Your Dream Outcome

Everything clicks.

Pacing feels right, fueling works, and you hit your target.
➡️ Example: Sub 4 hours, perfect ex*****on

🥈 Silver — A Strong Performance

Things aren’t perfect, but you adapt and keep it together.

➡️ Example: Slightly outside goal time, but consistent with no major drop-off

🥉 Bronze — The Finish

The day throws challenges your way — and you respond.

➡️ Example: Adjusting pace, run-walking, digging deep and getting it done

💡 Here’s the key:

👉 All three are success

You’re not failing — you’re adapting.

🧠 Why this works:

✔ Reduces pressure and anxiety
✔ Avoids all-or-nothing thinking
✔ Helps you adjust mid-race
✔ Keeps you moving forward when it gets tough

The best runners aren’t the ones who chase one perfect outcome…

They’re the ones who adapt to the day and keep going💪

If you are running or another event:

👉 What’s your Gold, Silver, and Bronze goal? 👇

✋ Tag 💾 Save anyone who needs this ahead of a Spring Marathon 👊

12/03/2026

Understanding Footstrike in Running

🏃‍♂️ One of the biggest myths in running:
“Heel striking is bad.”

🔑 The truth:

There is no single perfect footstrike.

Different patterns work depending on the runner, speed, and type of running.

The 3️⃣ most common patterns:

🦶 Forefoot Strike
Landing on the ball of the foot.

Common in sprinting and fast running.

Benefits:
✔ Quick ground contact
✔ Better reactivity & acceleration

🦶 Midfoot Strike
Heel and ball of foot land almost together.
Common in efficient endurance running.

Benefits:
✔ Balanced forces
✔ Smooth stride

🦶 Heel-to-Toe Strike
Heel lands first then rolls forward.
The most common pattern and similar to walking.

🤕The problem occurs when a runner lands with a high foot inclination = shin muscles have to work really hard to control the foot. Over time = pain.

Benefits:

✔ Comfortable
✔ Efficient at slower paces

📍 Key takeaway

Your foot should land under or just ahead of your hips.

🚨Landing too far in front = overstriding

🚨Which acts like braking every step.

👟 Why youth runners often look different
Children often run more forefoot or midfoot because they have:

✔ Lower body mass
✔ Naturally higher cadence
✔️ Forefoot good to teach at an early age so they have it as part of their armoury.

15/08/2025

🏃‍♂️ Are We Running Referees Into the Future?

💭 Watching my son start his referee pathway made me realise — we coach players relentlessly, but do we give the same focus to referees?

🚨 For officials, running is the cornerstone of performance. At elite level in the women’s and men’s game , I’m sure this is covered — but what about grassroots?

⚽ Ahead of the 2025/26 season, let’s look at:

🏃‍♂️ High quality Movement patterns – analysing and improving running style -

🧐For example in my flyer attached the Assistant Referee is overstriding…which causes breaking motion and increased pressure on joints - ultimately leading to injury…

🔋 Running economy – making every stride count

⚡ Efficiency – sustaining 90+ mins of peak performance

🏋️‍♂️ Physical preparation – better proprioception, faster reactions

📢 local referees — could a Running Technique Soecific CPD workshop help raise the game?

🎉 If this already exists — fantastic! If not, maybe it’s time to see what we can do?

🗣️Happy to have a chat and see what could happen?

🤔👇Drop a comment below to share your thoughts?
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🔖 Please do tag 👥 Share and or save 💾!

12/08/2025

📸 Before & After: Fixing Overstriding in Youth Football

Before:
❌ Over-striding – Foot lands too far in front of the body

❌ Heel strike – Braking forces slow you down

❌ Shin angled forward – Energy leaks & poor posture

After:

✅ Shin perpendicular – Foot strike directly under hips

✅ Forefoot/midfoot strike – Elastic energy return for speed

✅ Better posture – Efficient power transfer

💡 Why this matters for football:

In football, every sprint, change of direction, and chase for the ball is decided in fractions of a second. Over-striding acts like a brake — it reduces acceleration and increases injury risk.

By keeping your shin perpendicular and foot strike under your hips, you:

⚡ Accelerate faster in short bursts

🛡 Reduce stress on knees & hips

🎯 Stay balanced for quick changes of direction

🏃‍♂️ Run more efficiently for the full match duration.

⚽ Train form first, then speed.

⚽️A clean, compact stride = faster acceleration, less wasted energy, and more time on the ball.

🧐 Analysed with 👍

10/07/2025

☀️☀️Scorchio Weather Running Tips👇👇

🥵you may have seen as many of these as heatwaves but hey another nudge does not harm😅

🥶stay cool and safe out there 🥶🍦❄️

☀️ Top 10 Tips for Running in a Heatwave (aka, How Not to Melt Mid-Run) 🥵

☀️As the mercury rises yet again and this definitely isn’t the first “how to run in the heat” post you’ve seen… consider this your friendly, slightly sweaty nudge to actually follow them this time.

Let’s survive this together:

1️⃣ Chase the shade 🕶️
If you wouldn’t sit there with a cuppa, don’t run there either. Trees are your teammates. Local parks, it’s a fine time to embrace new routes which are equally motivating 👊

2️⃣ Run early… or late... or not at all ⏰

Peak sun hours (11:00-15:00) are for lizards and bad decisions. Choose sunrise or sunset — golden hour and common sense.

📈 Build gradually to enable the body to be more acclimatised to the heat.

3️⃣ 💧 💧Hydrate Before, during, after. No, your morning espresso doesn’t count.

Consider electrolytes - sports drinks or electrolyte tablets can help replenish salts

4️⃣🎵Slow down, don’t move too fast, you’ve got to make the moment last oh…feeling groovy . Ba da ba da🎵

Heat is a performance killer. This is not the moment you are racing Kipchoge or a PB attempt. Run slower. Run Shorter. It’s still a run!

5️⃣ 🧢 Dress sensibly ….
Light, breathable, moisture-wicking gear, invest in a running cap. Avoid cotton… 🎽

6️⃣SPF! 🧴 Protect your skin, Preserve your run

Unless you want weird tan lines and skin regrets, slather it on. Ears and neck, too.

7️⃣Listen to your body (not your watch)
Feel faint, dizzy, or just “off”? Stop. Your Garmin doesn’t have a heatstroke setting.

8️⃣ Cold as Ice 🧊
A cold flannel, frozen bottle, or ice cubes can be game-changers. Stop at a cafe, pub for fresh water breaks

9️⃣ Adjust expectations and environment , not just your pace. Run indoors on a treadmill, cross trainer in an air conditioned environment.

1️⃣0️⃣ ⚠️ Know when to call it ⚠️
Sometimes the smartest move is skipping the run. Rest days don’t melt your fitness — overheating might.

🔥 Run smart. Sweat responsibly. Survive to stride another day.

🤔 What are your top tips? Drop a comment 👇

10/07/2025

☀️ Top 10 Tips for Running in a Heatwave (aka, How Not to Melt Mid-Run) 🥵

☀️As the mercury rises yet again and this definitely isn’t the first “how to run in the heat” post you’ve seen… consider this your friendly, slightly sweaty nudge to actually follow them this time.

Let’s survive this together:

1️⃣ Chase the shade 🕶️
If you wouldn’t sit there with a cuppa, don’t run there either. Trees are your teammates. Local parks, it’s a fine time to embrace new routes which are equally motivating 👊

2️⃣ Run early… or late... or not at all ⏰

Peak sun hours (11:00-15:00) are for lizards and bad decisions. Choose sunrise or sunset — golden hour and common sense.

📈 Build gradually to enable the body to be more acclimatised to the heat.

3️⃣ 💧 💧Hydrate Before, during, after. No, your morning espresso doesn’t count.

Consider electrolytes - sports drinks or electrolyte tablets can help replenish salts

4️⃣🎵Slow down, don’t move too fast, you’ve got to make the moment last oh…feeling groovy . Ba da ba da🎵

Heat is a performance killer. This is not the moment you are racing Kipchoge or a PB attempt. Run slower. Run Shorter. It’s still a run!

5️⃣ 🧢 Dress sensibly ….
Light, breathable, moisture-wicking gear, invest in a running cap. Avoid cotton… 🎽

6️⃣SPF! 🧴 Protect your skin, Preserve your run

Unless you want weird tan lines and skin regrets, slather it on. Ears and neck, too.

7️⃣Listen to your body (not your watch)
Feel faint, dizzy, or just “off”? Stop. Your Garmin doesn’t have a heatstroke setting.

8️⃣ Cold as Ice 🧊
A cold flannel, frozen bottle, or ice cubes can be game-changers. Stop at a cafe, pub for fresh water breaks

9️⃣ Adjust expectations and environment , not just your pace. Run indoors on a treadmill, cross trainer in an air conditioned environment.

1️⃣0️⃣ ⚠️ Know when to call it ⚠️
Sometimes the smartest move is skipping the run. Rest days don’t melt your fitness — overheating might.

🔥 Run smart. Sweat responsibly. Survive to stride another day.

🤔 What are your top tips? Drop a comment 👇