We are starting to get into the serious part of the program and it is time to begin putting some more effort into our training. You don’t want to get too comfortable with jogging day in and day out, or your performance will suffer.

There are a lot of things you can do to improve your running, but without actually watching you train, I couldn’t guess at what is the most critical thing is for you. It may be that you are turning your feet turned in or out, or you are swinging your arms across your body in an odd way’? who knows!

It is a good idea to ask a running coach to watch you run and try and iron out your technique as soon as possible. The longer you have a bad habit, the harder it is to change.

httpv://www.youtube.com/watch?v=wrma7uzfjSw What I can do is to give you my top three tips from my experience that will help to improve your performance.

The first of these is to concentrate on lifting your knees.

If you focus on raising your knees higher than you have been doing, this will cause you to get more bounce and take longer strides. It also causes your heels to lift higher and you tend to break into a run instead of a jog.

From now on, but particularly over these next three weeks, I suggest that you really focus on lifting your knees. You will find that this takes more effort, so the idea is to run with bursts of a minute or so with high knee raises as you do the fartlek training runs.

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Update April 2013

My City2Surf Training Program is now an eBook

‘How to Break Your Fitness Slump and Comfortably Finish a Fun Run’

My full City2Surf training program is now available as an eBook from all leading online bookstores and contains a link to download the training schedule as an iCal file, so you can import it into your calendar.

Also, feel free to join my free Facebook training group the City2Surf 100 day Challenge.