"Release Your Inner Running Goddess...and prevent injury"

 “The magic happens outside of your comfort zone”. If you've watched the new series of 'Girls', you'll know what I'm talking about, if you haven't, you will still know what I'm talking about but you should also think about watching it. Today's session was the sky diving, the obscure amateur Thespian group or even the quinoa salad of fitness classes: track running (cue gasp).

Running technique is often bullied into the shadows by gait specialists polluting trainer shops, enforcing that “it's not that you run badly, it's that you haven't bought the right shoe” or that “you've got superficial, ultra pronation at your mid-foot ...sorry.” Well, firstly, pal, I don't speak sweatybetty lesbian jargon, and secondly, I do run badly.” People have forgotten how to run properly. Today we took our first steps to mend this (oh, and do give quinoa a whirl – try Otto Lenghi for recipes – but stay well clear of Thespian groups):

Warm Up:

• 2 x 400m, light jog.
• 50m of skipping (the hills are alive variety), heel flicks (kicking your bum), high knees and karaoke (this is predominantly to look professional but also to warm up the hips).
• 10 reps of leg swings, half press ups, squats, lunges and arm rotations (your shoulders must be loose).

The Workout:

NB: nothing should be executed at maximum pace - you can't focus on your technique and you will burn out. Also, the changing percentage of perceived effort is both to pace you but also to implement a more tangible understanding of the gears your body can go through when running correctly.

• 4 x 100m, building up to a 95% pace.
• 3 x 200m, all at 85-90%.
• 2 x 400m, first 200m at 80%, second at 90%
• 1 x 800m, first 400m at 75%, building up 5% every 100m after.

A few things to bare in mind when bounding round:

• Try to focus on a forefoot strike – you are not designed to land on your heels and consequently will be less economical, more susceptible to injury, disengage your foot muscles and ankles joints, as well as lose definition in your bum and legs if you do this. Read a book or two.
• Relax, Frankie said it, I say it. Focus on pulling your opposite leg back with your arm as opposed to driving up. Dwain Chambers you are not.
• Don't let your arms cross your mid-line or move them around extravagantly; don't be Phoebe from Friends, Rachel only ran like that once and only because she was being kind, she never did again. Trust me.
• Don't make a fist unless you've just robbed somewhere. Added to loosing all dignity, you'll get neck and upper shoulder pain...nothing says karma like an obligatory trip to the osteopath.
• Don't lean forward too much.
• Don't over stride. Imagine you are running barefoot or even give that a go, on the track.

Warm down:

• Gentle jog around the track, then walk around once more.
• Stretch, focusing on your hamstrings and calves.

It's a lot to take in and most of this will not feel natural, so don't worry. One more thing: build up gradually running with a forefoot strike as your tendons and leg muscles need time to adjust – you'll know what I mean when your try. Skipping with a rope helps. Skipping with a rope, wearing a bandanna and an extra small vest, while Apollo Creed stands close, helps even more (any large black man with a velvet voice will suffice).