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The Running Course
Rating: 4.4 out of 5(33 ratings)
138 students

The Running Course

How to Improve Your Running, Stay Fit and Well and Design Your Running Progress
Created byPaul Jenkins' Course Partners, Antony Dyer
Last updated 7/2020
English
English [Auto],

What you'll learn

  • Sessions that Professional Runners do
  • The Fundamentals of running
  • Why anyone can be a runner
  • Running Form
  • Heart Rate Zones
  • Getting faster without getting injured

Course content

1 section • 13 lectures • 2h 13m total length

  • Welcome to The Running Course0:59

    Start the running course with fundamentals, a morning routine, and how to customize sessions using heart rate zones for your needs, plus kit, stretching, and recovery.

  • Introduction20:57

    Discover why running is for everyone, how to start safely, monitor pace and heart rate, avoid common injuries, and set achievable course goals.

  • Fundamentals29:58

    Master the fundamentals of running, including pace and running economy, heart-rate zones, and gravity. Train for consistency over competition with slow sessions and a mindful movement approach.

  • Running Form3:59

    focus on running form by maintaining an upright posture with a neutral spine and chin tucked, keeping arms at a 90-degree angle, landing softly, looking straight ahead, and diaphragmatic breathing.

  • Morning Routine12:05

    Adopt a practical morning routine: hydrate with electrolytes, optionally with lime, lemon, or cucumber; monitor resting heart rate and HlV to gauge readiness; set intention and warm up before running.

  • Heart Rate Zones4:46

    Identify the five heart rate zones and emphasize zone two for most training using the 80-20 principle, zone one for recovery, and avoid zone three junk miles to prevent fatigue.

  • Types of Sessions9:40

    Explore practical running sessions, from walk, run, walk to heart-rate and pace-based runs, including intervals and consistent route testing to improve running economy.

  • Individual Program6:25

    Personalize your running schedule by selecting weekly sessions, durations, and workouts (walk-run or heart-rate options), balancing freshness and fatigue to build consistency, learn your strengths, and train with flexibility.

  • Session Rules2:27

    Follow basic session rules to manage effort and injury risk. Keep heart rate below 70% max, warm up five minutes, walk if needed, and hydrate.

  • Stretching & Recovery Part 119:18

    Master dynamic warmups and static stretches after your run to boost running recovery, targeting calves, hip flexors, glute medius, and glutes for improved stability and consistency.

  • Stretching & Recovery Part 211:15

    Use foam roller, yoga mat, and rubber band to ease stiffness and form a 15-minute post-run stretching routine. Track recovery with oring or woop and emphasize sleep for readiness.

  • Making Progress11:18

    Discover tempo and threshold runs, sprints, and hill sessions, learn how to increase training load safely, estimate race paces with calculators, and monitor fitness and fatigue.

  • It's a Wrap!0:37

    Wraps up the running course by wishing you success with your running, encouraging you to move forward and improve, and to incorporate it into your weekly schedule.

Requirements

  • Running Shoes
  • Shorts, T- shirts
  • Smart Phone or Heart rate monitor

Description

Do you want to run?!

Did you consider running, but something held you back?

Are you unsure how to begin, not knowing how to prepare and plan?

Did you have trouble keeping your running going?

Do you believe you are too unfit to run? Too old?

Do you have questions about what is the best way to train?

Then this is the online running course for you!

The curriculum of this course will provide all the answers to the above questions and more:

  • Correct Equipment

  • Running Form

  • Heart rate Zones

  • Dynamic warm up

  • Stretching & Cool down

  • Things to avoid

  • Key running sessions

  • The science behind Running pace

  • 80/20 Principle - And why 80% of people get it wrong 80% of the time

  • Morning Routine

Made with all levels of runner in mind, The Running Course starts with the basics and contains everything you need to prepare yourself mentally and physically to run safely and with increased ease and performance!

The course covers proper running techniques, injury prevention, selecting the right equipment, maintaining your motivation, and much more.

You're taught by expert runner and sports coach Antony Dyer.

Antony brings a vast knowledge of wellness and fitness into this course, to make it much more than simply a course about running.

Expertise from the domains of dance, yoga, pilates, nutrition and more has been brought into the design of the course, to give a truly holistic approach to running better, and running injury free.

Here are just some of the benefits you'll enjoy after taking this course:

  • Run Injury free

  • Improve posture and Bone health

  • Run faster with less effort

  • Have more energy and confidence

  • Skill for life

  • Find new friends

Put simply, you’ll enjoy your running much more with the help of this course!

You will start to feel a real difference soon, so enroll in the course now - confident that you are covered by a 30-day money back guarantee if the course is not for you!

Who this course is for:

  • Those who want to run injury free
  • Those who want to improve their posture and bone health
  • People who want to run faster with less effort
  • Runners who wish to have more energy and confidence
  • People interested in fitness and wellness

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