Run SMART with Andy Smith, Tonbridge (2025)

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.

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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.

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.

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

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

27/07/2021

BE AWARE OF YOUR BREATH

Improving the way you breathe is a great way to improve your running and your stamina, yet it is something that is often overlooked.

We breathe best when we don’t interfere with our natural coordination so rather than trying to breathe better, aim to focus on stopping the things that are getting in the way of good respiration.

Here’s a little activity to help... Before you next go on a run, take a moment to notice if you are holding your stomach or chest unnecessarily. Then let them release and allow your whole the torso (back and front) to move freely and naturally as you breathe.

Your primary focus in this exercise is letting your ribs, chest, stomach, back and even your pelvic floor muscles move freely, without forcing anything to happen. It should be a natural, fluid process, not forced in any way.

Once breathing this way feels comfortable, start walking while maintaining this easy breath. After a while, you can then take it into a slow run and consciously keep a similar steady rhythm to your breath, all the while making sure that your stomach, chest, back and shoulders don’t tighten up.

Not only will your breathing improve, but you should also find you are running in a more relaxed and efficient way.

And when you’re really feeling good, you can take it into a longer run at your regular pace. Just remember to find release in your torso and not to force anything.

More on breathing next week...

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.

13/07/2021

HOW TO RUN IN THE HEAT

With the weather due to warm up in the UK, here are 5 tips to help you make running in the heat less of a chore.

1. Slow down your pace and walk if necessary. Everyone is slower in hot weather so don’t be concerned if your times aren’t as quick as normal or if you need to take a walking break.

2. Hydrate at least 15 minutes before your run and again after you finish, and carry fluids if it’s particularly hot. If you do take fluids, avoid carrying a bottle in your hand as this will unbalance your body. Instead go for a hydration backpack that you can also carry some energy snacks in.

3. Plan a shady route. Avoiding the direct heat of the sun can keep energy levels up, help with hydration and lower the risk of sunburn. Which brings me on to point 4...

4. Don’t forget the suncream. Choose a product with an SPF of at least 30 and opt for water-resistant, oil-free or fragrance-free creams to prevent stinging if sweat drips into your eyes. Apply it up to an hour before you run to allow it to fully absorb. If you’re going for a long run, apply again after an hour.

5. Listen to your body. If you’re beginning to struggle in the heat, stop, rest, rehydrate and refuel. If you’re still not feeling good, don’t try to tough it out. Slowly head home or get someone to come and collect 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 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 form.

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.

Run SMART with Andy Smith

06/09/2024

21/09/2021

14/09/2021

07/09/2021

17/08/2021

10/08/2021

03/08/2021

27/07/2021

13/07/2021

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