Over my time as a chi running coach (ex), yoga teacher, sports teacher (circa 1989) and movement nerd I have visited/ spoke/coached to a lot of folks (varied levels and experiences from UK ultra runners to recreational) about running and movement, here are some of my tips (no particular order) based on these conversations/observations and coaching experience over a few years. Oh one thing 'common things occur commonly' :) You can look elsewhere of course, but the bottom line if it feels good keep it. Also feel it don't overthink it. You should aim to enjoy the movement of running as a movement, not just as an exercise that does you 'good', we are hardwired to run/walk/balance and move, aim for an integrated approach to your movement practices.
tip 1:- wash your mind in positive thoughts, Mantra means to protect the mind, we could spend a whole evening around a camp fire talking about mantra's and sport/yoga etc, a very good way to consider how the mind treats positive versus negative is lifted from a book called Buddha Brain by Rick Hanson (buy it is a well structured informative read), bottom line positive thoughts slip away like Teflon while negative thoughts and experiences hang around like Velcro. The ancient mind needed to keep bad experiences close to hand, useful learning tool but this primal mind also attaches itself to smaller less important negative experiences and amplifies them to the point where they can overcome our mind. Positive Mantra's drill in the plough and furrow of positive mindset but, just like the plough you need to work at tilling the mind in a positive way. There are many Mantra's they do work, been used for thousands of years in Yoga and other eastern practices. 
tip 2:- pick a point in the mid distance as you are running, feel yourself being pulled towards it, feel a strong attraction 'let go and fall towards it'. We can internalise and have 'those conversations' in our heads that can really deflate our time outside. Using distractions or foci more precisely is a very eastern way to keep the mind from drifting away. You can also refine that pull; pull from the heart centre, or the naval and keep the eyes steady and strong fixed to the object. Now, of course uneven ground does not help but there have been times when even for a few minutes up in the fells this focus calms the mind and senses. It is a good one for sure.
tip 3:- lengthen that spine, feel the energy lifting through the crown of the head keep your chin level. Our relationship with our upper body and lower body is through the spine. You see runners and walkers bending at the waist, this creates a heavy foot strike, energy up, lifts the entire body. Big point but this bipedal position that we evolved is a very subtle and sensitive position in relation to gravity of course. Our lives are spent hunched, therefore practice 'energy up' walking. standing, sitting and of course, running.
tip 4:- feel a long bunge cord connected to your sternum pulling up diagonally into the clouds :) just like a ski lift, Chin level, feel that pull up and along. This connects well to tip 2. The key point is that this line gives you the athletic lean position, falling forward but not compromising with the overall structure of your body. It is also a strong position, I watch runners after I have coached them and holding this position does take 'core strength'. You will feel like you are collapsing and tip 3 takes over!
tip 5:) the biggie, run without looking at your Garmin/watch for one run a week. I am not against data, but the externalisation of your movement, the rationalisation and value we give to measures can mean we lose the feel and sense of inner value to ask why we do what we do. The best quote I have come across 'do you value what you measure or measure what you value'. Yes, mileage matters, speed can matter, but I have met good runners and I do mean quick (sub 17 min 5K) who are not happy or more precisely not content with their running. They are turning up to club sessions, doing it and then moving in. Mojo has been lost. Hence 1 run a week, run with a pal, dog, nature trail, take pictures, find a new route, you get the idea! Be present in the moment, sense and enjoy the movement that running can bring.
tip 6, become aware of your breath, ( i know we are entering the breathing zone) this is a hugely entangled and connected area but the bottom line is a short and ragged breath is physiologically not good nor efficient and also links emotionally to the flight/fright response. You are not running in a relaxed and efficient way. Sources such as 'Oxygen advantage' and 'Breath'/Maffetone method compare to the eastern sources such as a Pranayama practice. You can practice your breathing everywhere:). I would suggest find a class to help here but you can visit Youtube and away you go. Once you get your breath under control, aim for a smooth easy breath, when running real easy. For the Yoga students reading this similar to a gentle asana practice, keep the breath under control, but it takes time and too much effort in trying to control your breath can have a negative impact.
An observation worth sharing is that I have met folks who breathe completely fine away from running but as soon as they begin run, I do mean as soon as, the breath becomes ragged and short. That is a learnt behaviour and a very strong habit to break for sure.
tip 7:- rhythm 
the Kenyans have a great expression 'run with your hips and elbows' try running without using your arms either above your head or locked by your side....urrgh very tricky and difficult. Take your focus to the points of your elbows and tap tap, (arms at around 90 degrees (ish) ) rhythm, tap tap and elbow points:)
the Kenyans have a great expression 'run with your hips and elbows' try running without using your arms either above your head or locked by your side....urrgh very tricky and difficult. Take your focus to the points of your elbows and tap tap, (arms at around 90 degrees (ish) ) rhythm, tap tap and elbow points:)tip 8:- hot ground, don't think time ON the ground think timing OFF the ground. We can be too obsessed with striking the ground, you can't hear good runners:)
don't think time ON the ground think timing OFF the ground. We can be too obsessed with striking the ground, you can't hear good runners:)tip 9:- quality time on feet, if you are training for a distance never attempted before, be really miserly with the extra distance/week. Danny Dreyer said 'if you finish your long run for the week and you feel 'god that was awful, keep that distance or go back a little' if you finish and say 'I feel good, lots of energy left' time to upgrade but only the usual advice of 10% extra. never be worried about pegging back, following plans is good but we are subtle animals! take your time, patience shifu!
tip 10:- basic but..... I once asked a dancer about preparation before a show, they said 'hydrate' the day before and also an hour or so before they went out on stage. If I go long and I mean 2 hours or 2hours 30minute so not ultra training/marathon at all I hydrate the evening before, then 1 litre of macha tea (mission tea) about 90 minutes before so I am pretty much 'sponged up', unless it is super hot (and I run right next to the sea with toilets and drinking fountains) I won't take anything with me, zero, big difference for sure, basic yes but....important!
tip 11:- go off road, once a week, find a nature trail, own it:) love it, notice everything about it, the change in seasons, wildlife, plants, the nature of the trail, the small changes in your stride. Maybe add some jumps for fun, it might have some inclines/ramps viewing points but this change in terrain and texture of ground is so good for our joints. Stop, enjoy the view, walk if you have to! The main reason I run on sand/dunes is because of joint health NOT because of 'intensity or effort'. I love the wildlife and sea views so close to the main path but I have yet to see a runner running over the dunes!
tip 12:- practice mind is zen mind is beginners mind is shoshin, every day you go out, it is a brand new experience, not the same old same old, nothing remains the same, 'no one steps into the same
river twice, for it is not the same river, and they are not the same person'. Ask a musician/artists/professional creative/mathematician etc. If you approached a task with an attitude of 'same old same old' the creative, exploratory nature would never happen. Artists and musicians in particular play the same piece of music over and over again BUT the sense of beginner's mind means the practice is always approached in a fresh and energetic way. You will always having something to learn. Tip 12 is mighty big:)
tip 13!! another yes, 'right size a 'bad run' ' you ran, well done... Buddhists (I am not a buddhist) talk about the two arrows of suffering the first is the act, something bad happens, and bad things happen, however the second is our response to the bad thing. You can definitely practice your mind set with your running, bad run, give yourself a pat on the back, well done you went out, no need to beat yourself up anymore, no-one was watching anyway:) all the best folks, two tips today
' you ran, well done... Buddhists (I am not a buddhist) talk about the two arrows of suffering the first is the act, something bad happens, and bad things happen, however the second is our response to the bad thing. You can definitely practice your mind set with your running, bad run, give yourself a pat on the back, well done you went out, no need to beat yourself up anymore, no-one was watching anyway:) all the best folks, two tips today tip 14:-REST he says in bold and capitals:) these tips are in no order, but a great quote from a top end runner who trained with the Kenyans 'if there was a gold medal for sleeping, the Kenyans would win' not phone rest, chat rest, active recovery but rest, and this links to the quality of sleep as well another big change in my life. All the best folks..
tip 15:- I love this tip :- Do not compare yourself unfavourably to other runners. You are what you are and where you are. You may improve or you may not, just enjoy what you and your body can do in the moment. Treat yourself kindly.
tip 16:- one from Elizabeth Calton Chalmers I love this tip :- Do not compare yourself unfavourably to other runners. You are what you are and where you are. You may improve or you may not, just enjoy what you and your body can do in the moment. Treat yourself kindly. Be compassionate with yourself!
tip 17:- a more refined approach to trails in nature. Note the sound, the soundscape as you run through nature. You can only do this if you are really attentive on it, not the watch or outcome. Where I live thinking through my local route I encounter hedgerow birds, water flowing, wind through the leaves, the different sounds paths make. The sea and waves and seabirds to the place I finish where there is a soft flowing outflow of seawater at low tide. Soundscape:) listen attentively.
tip 18:- airscape:- we swim in air, and move in air, I love my local trail, quiet calm places, next to the stream, the change in air as I run towards the sea. Someties, very rarely though, you detect different air masses changing, a subtle shift in the wind direction, a storm is coming:). The tide turns, the air changes, wind moves again. I try not to fight running into the wind, lean gently against it, keep the rhythm of my feet going and know I will be changing direction sometime! Feel the air around you!
tip 19:- body scan, when running and walking, some of you practice yoga and quite often at the end of practice there is the body scan/Yoga Nidra, you can take that with you in your running/walking. Here are a few key scanning areas:) relax and soften your face and jaw. Shoulders dropped, relax lower legs, easy breathing, doing this while running real easy and I do mean real easy!!
tip 20:- Avoid doing a hard session the day after a long drive. Every time I try it feels awful. Go for a walk, easy yoga only. I mean I’ve been on holiday and walked 6 miles a day. On return felt great !! But driving one day. Oh no no. All the best
tip:-21 downloaded your training plan, it says 'do this' you step outside and begin, 10 minutes later it just feels 'not right', change, stop do something that feels right, walk, slow down, strength, something OR something I have done is simply stop and walk and/or rest, you are not going to lose anything by changing or stopping. I noted a while ago Paula Radcliffe said the same thing, 'if after 10 minutes it feels wrong, change/stop' listen to yourself more than a training plan. I know Garmins have HRV and sleep monitors but we are refined enough to know as well.
tip 22:- one run a week, take your garmin off your wrist or silent it, and run your regular route without looking at your watch at all:). Run purely by feel, slow down when you think 'slow down', speed up when you feel 'speed up', (fartlek if you like), feel what it feels like to move inwards away from external distractions.
For the yogi's here Pratyahara BUT there are 4 different versions I read! Maybe with this type of run we hit all 4
indriya-pratyahara—control of the senses; karma-pratyahara—control of action; prana-pratyahara—control of prana; and mano-pratyahara—withdrawal of mind from the senses.
tip 23:- walk around everywhere you can in your bare feet, climb the stairs, wash the floors, do the gardening, even some gentle barefoot walking and running somewhere safe. I don't do barefoot running on concrete etc where I live there is glass and small shards are incredibly painful if under the skin. There is a quote 'grow from the feet up' and also feet die first. I have been observing my legs for a few years now, when I ramped up barefoot interval training on my local beach I noticed the muscles and shape of the legs began to change. Mysterious I thought I was not changing anything BUT my body was:) elastic return and fascia connection have all been amplified the system of movement (kinetic chain) can be nulled, dampened by shoes I am afraid, yes it is still there but not in the refined way. Those Kenyan lean legs are a result of many factors but one of the main ones is walking to school in their bare-feet for years:)
OH, ONE MORE THING, THE WHOLE POINT. If you do this you will not need any form coaching, your body will find its perfect stride, it will, mine changes as soon I take my shoes off and tootle down the beach, I can tell my fast buddy can tell, he sees it and tells me:) it is all there you just need to change the environment to allow your body to do what it does, keep it nice and simple.
tip 24:- when running with someone, run together not apart:) seems easy but there is a cultural difference between East African training and the west we tend to run solo, even as a group you can see individuals running not the group compared to the pack of hyena's coming at you on trails and dirt roads of Kenya/Ethiopia, and they do look amazing running together. I try to run 'in lock step' close, elbow to elbow get into the rhythm of your running buddy. You also see this in the tour de-france, teams working together the closeness of the group pulls you along, not as much for running over here. One run a week 'lock step, rhythm and together' and I do mean close less than a 1m apart. be hyena's not lone warriors fighting yourself and the environment, even if you LOVE solo running and I do I think the element of community and support and also team is another element that can add something more to the experience.
tip 25:- commit to some form of change or new habit that has meaning for you. This form of commitment in yoga is called 'Tapas' there are three forms of tapas, the focus could be on body, speech or minding the mind! Here is an example, when I used to pick up my son from his first school I would walk to the beach and run a little barefoot before collecting him, that was a while ago! Or commit to some silent time during the day etc we could have a three hour discussion here by the way:), but the overall point is that these changes or commitments will make some noticeable improvements in your life. Always tricky but I do believe in the domino effect/butterfly effect tiny but meaningful changes regularly applied create the framework for small but noticeable improvements in body and mind (also consider relationships, your view on yourself and the environment)
tip 26:- listen:) small little niggles can blow up to sustained injuries that can take ages to heal. I once tore a calf muscle, my fault, two back to back hard interval sessions, being a nerdy chap I decided to time how long it would heal until I felt NO pain at all, 12 weeks in total. This tip, the one where runners think they will lose all of their fitness in 48 hours because they decided to walk/easy run is important and of course not true you will not lose all your running fitness if you decide to rest/easy/walk for a couple of days and allow things to gently heal. I promise you:)
tip 27:-Our inner dialogue can be incessant, none stop, practising a 'comma in your commentary' just focuses the mind on pause.... before responding. A few gentle breaths and pauuuusssse:) I used to use this with children in school who were looking for an argument, rather than join in the verbal assault and some teachers did just that by the way, I would place a comma in the commentary and pause. For a lot of children it gave space to calm down, reflect and reassess, it did not fuel the verbal conflict they were constantly experiencing at home . Taking a pause before any tricky dialogue, or any dialogue means you are listening as well 'we sometimes listen with the intention to speak' is also a good quote that grounds me easy to practice when running/walking take a pause, focus on your mind on....object, sound, air, breath, body you get the idea:)
easy to practice when running/walking take a pause, focus on your mind on....object, sound, air, breath, body you get the idea:)tip 28:- change a word, changes everything 'I have to go for my run now' change to 'I get to go for my run now'....... regardless of time/output a positive intention is important.
