Coach Elisabeth 🏃‍♀️ Running Explained

First #HalfMarathon of the year. First half of the year was a roller coaster, took toll on health and training. Fingers crossed 🤞, for later half of the year . #fitat49 [Runner, Triathlete, Triathlon training, Running, Fitgirls, Fitness, Bangalore] #runner #running #sheheartfitness #triathlete #triathlontraining #ironmantraining #ironmantri #swimbikerun #runnersofinstagram #runninggirl #bangalore

👣🦶Flat foot deformity is flattening of the medial longitudinal arch (MLA), hindfoot valgus, and midfoot abduction, with a reported prevalence of 2–23% in adults ✅️They can be Flexible or rigid . Rigid flat feet is by birth and surgical treatment help correct the bony structure. For identifying acquired/flexible flat feet- standing might lead to flattening, and sitting brings the curve back. 👉50% of symptomatic flatfoot patients were treated using foot orthoses to elevate the medial longitudinal arch and correct deformities. . . But physical therapy including short foot exercises is more effective than orthoses.👌 🦶Extrinsic and intrinsic foot muscles (IFM) support the medial longitudinal arch. The  IFMs are - abductor hallucis, flexor digitorum brevis, and quadratus plantae, and they play important roles in directly stabilizing the arch . ✨️SHORT FOOT EXERCISE - contracts IFMs and raises the medial longitudinal arch without flexing the toes. It was shown to  1️⃣significantly correct foot alignment 2️⃣increase abductor hallucis activation  3️⃣decreased navicular drop  4️⃣decreased foot posture index (FPI) (towards normal) 5️⃣increased balance ability. Have you tried them as yet? Follow for more!  REF: 1. Desmyttere, G.; Hajizadeh, M.; Bleau, J.; Begon, M. Effect of foot orthosis design on lower limb joint kinematics and kinetics during walking in flexible pes planovalgus: A systematic review and meta-analysis. Clin. Biomech. 2018, 59, 117–129. 2. The effects of short foot exercises and arch support insoles on improvement in the medial longitudinal arch and dynamic balance of flexible flatfoot patients,2016 3. Effects of the Short-Foot Exercise on Foot Alignment and Muscle Hypertrophy in Flatfoot Individuals: A Meta-Analysis,2022 4. The effects of short foot exercises to treat flat foot deformity: A systematic review, 2023  5. The effect of short foot exercise using visual feedback on the balance and accuracy of knee joint movement in subjects with flexible flatfoot, 2020

Three key elements for a joyful run 🔐 1- Reflecting on previous enjoyable runs 2- Present Moment Practice 3- Repetition (In my experience the most important) Utilize these three key principles and you will repeatedly find yourself enjoying your runs more 🥰 ——— ➡️ Follow @clearrunn to learn how to integrate mindfulness into your love for running! ——— #runnersofinstagram #instarunners #justrun #justkeeprunning #runningmotovation #runningreels #running #runninglife #runninginspiration #runningismytherapy #runningtips #mindfulness #mindfulnesspractice #mindfulnessmeditation #meditation #clearrunn #run #runrunrun #runhappy #runforlife #runtoinspire #runstagram #mindfulrun #mindfulrunning #trailrunning #trailrun #runninglifestyle #runningblogger #instarunning #runningmakesmehappy

Two BIG obstacles to mindful running 😟 The first is having a system that clarifies what you should be doing and when you should be doing it. Not only that, your system should be designed to continually remind you that it was your intention to practice mindful running 🥸 The second obstacle is mindset. Having a realistic understanding of what progress looks like can mitigate the challenge of staying on track with your practice when you don’t see “results” quite yet. You need to have a program to be able to run a marathon. You need to understand that it will take time to build up to 26.2 and be realistic with your expectations of how far you can run right now. Mindfulness training is no different. Let me know what you think below! ——— ➡️ Follow @clearrunn to learn how to integrate mindfulness into your love for running! ——— #runnersofinstagram #instarunners #justrun #justkeeprunning #runningmotovation #runningreels #running #runninglife #runninginspiration #runningismytherapy #runningtips #mindfulness #mindfulnesspractice #mindfulnessmeditation #meditation #clearrunn #run #runrunrun #runhappy #runforlife #runtoinspire #runstagram #mindfulrun #mindfulrunning #trailrunning #trailrun #runninglifestyle #runningblogger #instarunning #runningmakesmehappy

Weekend London runs to clear the mind and switch off.. #run #running #london #hydepark #vibe #photo #runhappy #5km #3km #life #photooftheday #photography

Just be here now 😒 Yes… let me be here with my mind racing a mile a minute and my emotions going haywire like I touched an electrical outlet 😂 We’ve all been there… when you feel like you can’t get your mind off of that “one thing” and it just keeps playing over in your head like a tape on repeat. Hearing someone say just be here now is like nails on a chalkboard to me in this situation. When the mind is running, we need a tool to slow it down so that it’s only our body that’s truly going for a run. The tool should provide the solution to the problem that we are facing… enough said. ——— ➡️ Follow @clearrunn to learn how to integrate mindfulness into your love for running! ——— #runnersofinstagram #instarunners #justrun #justkeeprunning #runningmotovation #runningreels #running #runninglife #runninginspiration #runningismytherapy #runningtips #mindfulness #mindfulnesspractice #mindfulnessmeditation #meditation #clearrunn #run #runrunrun #runhappy #runforlife #runtoinspire #runstagram #mindfulrun #mindfulrunning #trailrunning #trailrun #runninglifestyle #runningblogger #instarunning #runningmakesmehappy

Curiosity didn’t kill the cat 🐱 Curiosity cultivated concentration This single attitude can be an extraordinarily powerful tool to enhance our concentration Simply by becoming curious about your experience- the qualities that are embedded within your sensory experience- we expedite the process of slowing down the mind and contacting the present moment more consistently and effectively. And the best part is that this is something that we already naturally do in other areas of life, we just need to tap into it with simple questions about our experience. How do you stay curious about your experience? ——— ➡️ Follow @clearrunn to learn how to integrate mindfulness into your love for running! ——— #runnersofinstagram #instarunners #justrun #justkeeprunning #runningmotovation #runningreels #running #runninglife #runninginspiration #runningismytherapy #runningtips #mindfulness #mindfulnesspractice #mindfulnessmeditation #meditation #clearrunn #run #runrunrun #runhappy #runforlife #runtoinspire #runstagram #mindfulrun #mindfulrunning #trailrunning #trailrun #runninglifestyle #runningblogger #instarunning #runningmakesmehappy

Follow for more insight into how to cultivate transformative practices during your running 🏃 Here I clarify the reasoning why you should start with physical sensations as your anchor point rather than an affirmation 🧐 The main reason is that because we are usually lost in thought, we want to create an alternative habit that grounds ourselves in the present moment without enticing the mind to spin out more distracting thoughts.💭 Things accomplished by having a physical sensation as our anchor, and preferably one that is quite neutral- like the foot strike 🦶 ——— ➡️ Follow @clearrunn to learn how to integrate mindfulness into your love for running! ——— #runnersofinstagram #instarunners #justrun #justkeeprunning #runningmotovation #runningreels #running #runninglife #runninginspiration #runningismytherapy #runningtips #mindfulness #mindfulnesspractice #mindfulnessmeditation #meditation #clearrunn #run #runrunrun #runhappy #runforlife #runtoinspire #runstagram #mindfulrun #mindfulrunning #trailrunning #trailrun #runninglifestyle #runningblogger #instarunning #runningmakesmehappy

Do you love the sport of running and want to enjoy it (healthfully) for years to come? This episode is FOR YOU! In this episode, I chat with Elisabeth Scott RRCA Level 1 Certified Coach, UESCA Certified Running Coach, USATF Level 1 Certified Coach, owner of Running Explained and host of Running Explained Podcast. Elisabeth and I chat about how to take a smarter (not harder) approach to your training, how data can be helpful (and hurtful), smart training to prevent injuries, RPE vs heart-rate training, how to incorporate speed training and working with a run coach that looks at the big picture and overall health & the JOY that running can and should bring. Find this episode by searching “Nuanced Nutrition Pod” wherever you listen to your podcasts

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Practicing exercises that challenge stability, such as single-leg stands, yoga, and balance board activities are awesome ways to develop balance! For my routine, I focus on working on strength moves that go from double leg stance ➡️ staggered stance ➡️ single leg stance to get my legs feeling stronger individually since running requires stability from both sides 🏃🏻‍♀️ Consistent practice in various environments and on uneven surfaces can further improve balance (when your body is ready for it)! This helps develop better control and reducing the risk of falls or injuries. @kamo.fitness summer sale ends TOMORROW! grab your summer workout fits for up to 40% off, these deals are unbeatable! 🙈 use my code WINNIE for additional savings 👀 #balance #stability #singlelegtraining #singlelegstrength #balancetraining #kamokommunity #lunges #quadstretch #quadstrength #glutesworkout #glutestrength

It can be so frustrating to go out for a run with the intention of it being a mental and physical release… and then we are hit with a barrage of self-critical thoughts. Sometimes it shows up in just judging ourselves for not running fast enough, far enough, frequent enough… and this can be an extension of the self-critical pattern we have going on in the background throughout the rest of the day. A simple way to be able to circumvent this while running is to take your attention off of you and rest it on your landscape or your soundscape. Tune into the variety of sounds that are around you. Tune into the diversity of forms and colors that fill your visual experience 🌅 Whenever your mind begins to gravitate back towards those same patterns of thinking, gently but firmly being your attention back to either of these to anchor points and let your attention find a refuge there. ——— ➡️ Follow @clearrunn to learn how to integrate mindfulness into your love for running! ——— #runnersofinstagram #instarunners #justrun #justkeeprunning #runningmotovation #runningreels #running #runninglife #runninginspiration #runningismytherapy #runningtips #mindfulness #mindfulnesspractice #mindfulnessmeditation #meditation #clearrunn #run #runrunrun #runhappy #runforlife #runtoinspire #runstagram #mindfulrun #mindfulrunning #trailrunning #trailrun #runninglifestyle #runningblogger #instarunning #runningmakesmehappy