Running technique workshop - Cardiff

How would you like to run faster, with less effort? Well, with our Learn To Run workshop you’ll learn an effective run technique that allows you to run more efficiently, with no injuries and best of all, faster! With these new running skills you’ll enjoy a more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running.

Personal trainer John Bruno and running coach Mark Whittle have teamed up to present this amazing workshop. The workshop is primarily aimed at beginners and novices, so fitness levels aren’t important; the goal is to teach you the steps, principles and drills for you to become more successful at running.

The next Learn To Run workshop is:


Date: Sunday 19th May 9.30am - 12.30pm

Location: John Bruno Total Training studio, Glebe Street, Penarth
Cost: £40


So if you live in Cardiff, Penarth, Barry, Bridgend, Cowbridge or Llantwit Major and would like to learn how to run more efficiently, faster and with less injuries, register with John Bruno on 07976 769390 or Mark Whittle on 07947010276.

300 bodyweight challenge

The 300 bodyweight challenge:
Here's a quick 300 rep bodyweight circuit to start the day for you, here goes, enjoy!

Prisoner squats x20
Press ups x20
Alternate lunge x20 (x10 each leg)
Close grip press ups x20
Burpees x20
Rest 2mins
Repeat (3 rounds in total)

Sports massage for London Marathon

With many sporting events coming up, like the London Marathon, more and more of us are getting out there and putting in some serious running training. This occasionally brings along aches and pains, but have no fear, Mark and Delme are here to help and support you through this process and get you 100% ready for your big race!

Sports massage is designed to assist in correcting problems and imbalances in soft tissue that are caused from repetitive and strenuous physical activity and trauma. The application of sports massage, prior to and after exercise, may enhance performance, aid recovery and prevent injury.

So if you're in the Vale of Glamorgan, Cardiff, Barry, Penarth, Cowbridge or Bridgend and need some sports massage, check us out at Vale Sports Therapy.

Great Learn To Run workshop today

This morning we presented another successful Learn To Run workshop in Penarth, on the outskirts of Cardiff. The goal with our workshop is to teach the runner the steps, principles and drills to enable them to become more successful at running.

Richie, a local runner from Cwmbran, really enjoyed the workshop and had this to say about it:

"As a new runner I was looking for tips on technique when I came across the Whittlefit ‘Learn to Run’ Workshop. I have been coached in other sport most of my life and in comparison found the workshop format easily digestible. Match this with the welcoming, friendly and informative style of the Whittlefit team and I would recommend the Whittlefit ‘Learn to Run’ workshop to any new runners. Since attending I have noticed improvements in both pace, and more importantly comfort, and will be keeping a keen eye out for any future Whittlefit events."

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 10K, half marathon or full marathon and would like some help with your running technique or your running training plan, check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Learn To Run workshop

Would you like to run faster, with less effort? Well, with the Learn To Run workshop you’ll learn an effective run technique that allows you to run more efficiently, with no injuries and best of all, faster! With these new running skills you’ll enjoy a more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running.

Personal trainer John Bruno and running coach Mark Whittle have teamed up to present this amazing workshop. The workshop is primarily aimed at beginners and novices, so fitness levels aren’t important; the goal is to teach you the steps, principles and drills for you to become more successful at running.

The next Learn To Run workshop is:


Date: Sunday 20th January 9.30am - 12.30pm

Location: John Bruno Total Training studio, Glebe Street, Penarth
Cost: £40


So if you live in Cardiff, Penarth, Barry, Bridgend, Cowbridge or Llantwit Major and would like to learn how to run more efficiently, faster and with less injuries, register with John Bruno on 07976 769390 or Mark Whittle on 07947010276.

Learn To Run workshop testimonial

On Sunday we presented another successful Learn To Run workshop in Penarth, on the outskirts of Cardiff. The goal with our workshop is to teach the runner the steps, principles and drills to enable them to become more successful at running.

The husband and wife duo of James and Lindsay really enjoyed the workshop, here's what James had to say about it:

"We had a great time on the learn to run course with Mark and John. It was fantastic to learn new skills in a fun and laid back atmosphere. They had the balance just right between teaching but not preaching. We'll definitely keep an eye open for future courses"

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 10K, half marathon or full marathon and would like some help with your running technique or your running training plan, check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Is running cadence important?

Recently I’ve been having a Twitter conversation with someone about running cadence and its relevance to running speed and efficiency. It’s quite difficult to explain running cadence, stride rate, running efficiency and speed in 140 characters, so I thought it would be best to try to explain it here.

The term running cadence can be quite confusing and is often misunderstood, however in its simplest form it is the number of times your feet hit the ground in a minute. In essence, the more times your feet hit the ground, the higher your cadence.

Your running cadence is a major factor in establishing your running speed, but cadence and speed are not the same thing. Running cadence will dictate your speed, but there is a difference between the force that powers your body forwards and the speed that you lift and lower your leg onto the ground. Couple running cadence with running form/technique and you have the recipe of an efficient, fast running style!

So why might you want to increase/decrease your running cadence? A lot of runners have a tendency to overstride, this is where your foot lands out in front of your body, landing heel first, which creates a large braking effect – effectively slowing you down with each step. If you want to increase your speed, this is obviously not the ideal way to run!

An increase in your cadence can lead to a reduction in overstriding, which culminates in the foot landing more underneath the body. This results in less of a heel strike, not as much braking (less slowing down) and less impact being felt through the ankle, knee and hips. 

Some runners may have no need to ever look at their own cadence, you may be a fun runner or recreational runner that thinks this is only for professional runners, but I would say that if you have any intention of getting faster, then this might be something you want to address. To check your cadence simply run for 30 seconds and count the amount of times one of your feet contacts the ground (e.g. 35 times), double that number (to make 70) and that is your total number of foot strikes per foot. Cadence is always measured as the total strides per minute for both feet, so your cadence in this example would be 140 strides per minute (SPM).

So what does this mean? What cadence indicates an overstrider? What sort of cadence stops you from overstriding? These are all very valid questions. The Holy Grail of running cadence is often cited as 180SPM, but this is only a guide as everyone is different and cadence does slightly change with different running speeds, therefore a good rule of thumb is 180SPM +/- 10 to 15SPM. Studies have shown that running with a higher cadence of 5 to 10% of your normal cadence is effective in reducing heel strike, braking and impact being felt through the ankle, knee and hips.

But before everyone starts shooting for 180SPM, it must be noted that increasing your cadence is like suddenly increasing your running mileage; it should not be taken lightly. Small steps should be encouraged, and in a structured and progressive manner. If we take the example from above, jumping straight from 140SPM to 180SPM would not be optimal. A more feasible option would be to increase your cadence by 5%, then 10% over a period of time, leading to a more economic fluid running style.

To increase your cadence you will need to practise. You can add in some running drills or short sections of running where you concentrate on contacting the ground with a faster cadence, deliberately lifting the foot off the ground more quickly and spending less time in contact with the ground. This can be quite tiring initially, so practise this in smaller runs first.

Changing your cadence will feel quite strange at first, but if you persevere you will definitely see the benefits. When you’re ready to try this increased cadence on longer runs you may want to invest in a tempo counter or metronome. You can set these devices to your required cadence; they then beep at you indicating when your feet should be hitting the ground to achieve the required stride rate. The beauty of this is you can vary the rate of the beeps as you wish, thus training yourself to increase your run cadence over time.

Good luck, I hope you enjoy testing out your running cadence and potentially trialling a new aspect of running technique. If you'd like more running tips & tricks or a bespoke running training plan check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) directly on 07947 010276.

The Pareto Principle: as applied to coaching

This is a post from Vern Gambetta, an expert in Functional Training; I think it applies to a lot of people who read this blog. I hope you enjoy it!

The Pareto principle states that 20% of the input creates 80% of the result. I would not get too hung up on the numbers as absolute, the key here is the concept. Everything is not weighted equally. You do not do a unit of work and get an equal result from that unit of work. Some types of training or methods can and will contribute more than others. The challenge for us in coaching is to carefully evaluate what we are doing in our training design and implementation to determine where we are getting the most return. We may have a favorite exercise or a workout that we think works, but if you step back you may see that it is not doing what you think it is doing, it is not where the results are coming from. In fact the results may be coming from something or somewhere else. It would be nice if every training session or method contributed equally to the adaptive process but that just does not reflect reality. 

According to the Pareto principle the majority of the results come from a small percentage of the work. So find out where the results are coming from and focus your efforts there for the best return. To use a cliché, separate the wheat from the chaff, focus on the need to do and minimize the nice to do. A corollary to this is that more is not that much better; optimize the volume of work to minimize the law of diminishing returns. Make your decisions in training based on the return, know where you best results are coming from and focus your efforts there. 

Wise words from Coach Gambetta, I think there are a few points that all of us could take on board from this. Any thoughts?

Trigger Point Performance: The Grid

The Grid from Trigger Point Performance Therapy is my toy! OK, it's not a toy, it's a revoluntionarly foam roller, you know the kind of thing, the tube shaped piece of foam that looks like a kids swimming float that runners use on themselves to make them cry!!! Traditionally, foam rollers are used to treat common running issues like iliotibial band syndrome, piriformis syndrome and plantar fasciitis.

As you can see from the photo below, the Grid has a hard hollow shell (so doesn't lose its shape like a traditionally foam roller) covered in a patterned EVA foam, whose patterns provide a different feel on the body depending on the pattern you use. Due to the faster running training I've been doing lately I've been using it a lot on my calves and glutes as these have been very tight of late and the Grid helps to stretch these muscles and ease out the tight spots.

The Grid has a series of DVD's too (which you have to purchase separately) which act as a guide to using the Grid as a tool for core strengthening exercises (whilst massaging you at the same time), with some of them being very similar to pilates exercises. I've been incorporating these exercises into my routine too and have found them very beneficial, I can feel the difference in only a week or so. 

It's portable too, it's a small roller, less than half of the length of traditional rollers, so fits neatly into your bag when travelling (which I'm doing a lot of lately too!). It's a great bit of kit and for £40 I'd say it was a bargain! Check out the main Trigger Point Performance Therapy website for more information on the products and some great videos on how to use them effectively.

TRX training for runners and triathletes

Runners and triathletes are usually very busy people, trying to juggle training with work, family and social commitments.  And as such, core (and strength) training is often overlooked, in the hope that simply doing the swimming, biking and running sessions will suffice. This is where many people miss out. By simply adding in some core stability sessions it increases strength, stamina and endurance, allowing you to train and race faster, and helps to keep injuries at bay.

The TRX is a great tool for this. The TRX is a Suspension Training tool that allows you to leverage your own bodyweight to improve your strength, balance, stamina and flexibility all at once. With TRX bodyweight training, your entire core is activated as a stabilizer in every TRX exercise that you perform.

Check out the video below of professional triathlete Chris Lieto and his coach Matt Dixon demonstrating some of the key TRX exercises that Chris uses to develop his core strength for triathlon.

Cross training for runners

So, do runners need to do cross-training? The easy answer is no, runners don’t need to do cross-training. However, cross-training does have some very distinct advantages, the main one being able to increase your training “mileage” without pounding the joints that comes with running and avoiding over-use injuries. 

So what cross-training should you do? There are numerous types of cross-training you can do, but the one you choose should complement your running training, add some aerobic/anaerobic conditioning to your program and not open you up to injury (therefore avoid sports that have no relevance to running, like rugby or football, where there is no carry over to running and also opens you up to potential injury through physical contact and the short, sharp changes in direction required in these sports). 

Here are my top 5 cross-training activities (in no particular order):

Cycling:

Road cycling, mountain biking and spin classes all have cross over to running. The beauty of cycling is that it is non-impact (less potential for injury) and uses a similar muscular pattern to running, therefore can supplement your aerobic training in a very time-efficient manner. Also the variety between road, mountain and indoor biking adds different stimulus to your training program which keeps your training exciting. 

Cross-trainer/Elliptical:

The cross-trainer/elliptical machine provides a great low impact, full body workout. The smooth action of the machine aids injury prevention and injury recovery, whilst the addition of being able to use a backwards motion targets slightly different muscle groups, thus hitting the smaller supporting muscles. The programmable nature of the cross-trainer/elliptical machine also allows the user to match the training session to their needs, varying from an easy flat session to a demanding hill repeat session.  

Swimming:

Swimming is a great non-impact exercise, working on your strength, endurance and flexibility. It mainly targets your upper body, but when done correctly it works your legs and core muscles very effectively too. Like the cross-trainer/elliptical machine, swimming is a very good tool for injury prevention and injury recovery.

Aqua-jogging:

Aqua-jogging is another non-impact exercise. For those who aren’t too familiar with aqua-jogging, you put a floatation belt (an aqua-jogger) around your waist and “run” through the water in an upright manner. You should remain tall (do not hunch over) and move your arms and legs forwards and backwards in a running motion. You should try to keep a fairly high cadence (fast arm and leg movements) to propel yourself forwards in the swimming pool, however you can control the effort level to match your training needs. You can keep a steady continuous effort or add in faster high intensity efforts for variety, with little or no chance of injury.

Strength training:

I love strength training for runners. I absolutely believe that strength underpins endurance, there’s no point in having an amazing “engine” (heart and lungs) if you have a weak “chassis” (body structure), therefore exercises that increase running functional strength should be targeted. Now for the science part, most runners (and many coaches) believe that runners should lift a light weight many times to build endurance, however many studies have shown this to be false. The new viewpoint is that the runner should lift heavy weights to build strength; allowing the runner to generate more power or force quickly (into the ground) and also making the runner strong enough to resist over-use injuries.  Some of the exercises to be considered should be squats, deadlifts, lunges, pull ups, presses and rows; and if you’re doing theses exercises correctly, you’ll be working the core muscles at the same time, bonus!

Adding some cross-training into running program can be very beneficial, bringing your running to the next level. But beware that the cross-training doesn’t get in the way or take over from your running. To run fast, you need to run; you need those miles in the bank to build your endurance. Cross-training is great, but use it to complement your running training, not replace it! 

Sports massage and half marathon training

With the Cardiff half marathon just over 3 months away, you should be starting to pick up the training, you'll be starting to get more time on your feet and extending your longer runs. As you increase your training this is when you start to pick up little running niggles. To ensure you keep these issues at bay, you should consider some sports massage to ease those aches and pains, thus ensuring you can keep going with your half marathon training. 

So if you're a runner in Cardiff, Penarth, Barry, Bridgend, Cowbridge or Llantwit Major who's doing the Cardiff half marathon or another local running race, and would like some sports massage to keep your training on track, check out our Vale Sports Therapy website  or contact Mark (Cardiff, Penarth & Barry) on 07947 010276 or Delme (Bridgend, Cowbridge & Llantwit Major) on 07887 924901.

Breakfast before your early morning run?

A few of my runners have asked if missing breakfast before going for a run is a big deal, well, here’s my response.

Some people feel they can get away with not eating anything before their morning run, but I guarantee that unless they are fuelling during their run, then they’re not getting in an optimal training session. Studies show that people who train without eating anything run at a slower pace AND it feels much harder than it should.

In saying that, it doesn’t have to be a full English breakfast. Something simple and light will suffice, perhaps some toast (with peanut butter), some Greek yoghurt, a small bowl of porridge or cereal, some fruit, a smoothie or even a few small bites of an energy bar; all washed down with a glass of water. Simple. 

Remember, by fuelling your run correctly you’ll feel better during your run, you’ll be getting in a much better workout and you’ll recover much quicker. Eating something is much better than eating nothing!

Welsh Castles Relay 2012

On Sunday our very own runner and running coach, Mark Whittle, took part in the Welsh Castles Relay. The Welsh Castles Relay is essentially running the length of Wales, 200+ miles over 2 days, 20 stages and 59 teams, starting at Caernarfon Castle on Saturday morning and finishing on Sunday afternoon at Cardiff Castle. Here's Mark race report:

"Yesterday I took part in the Welsh Castles Relay, my leg was 9.1 miles from Merthyr Tydfil to Abercynon, a mainly flat leg with one or two hills and a long flat downhill to finish.

If I’m honest I wasn’t feeling great before the race, in the warm up I just felt tired and out of breath, I was just hoping that I would feel ok during the run. The race started rather quickly but within a few hundred yards I had settled into 6^th or 7^th place. The group in front seemed to be pulling away rather quickly, but I was already on my limit so there was no point in trying to chase them down this early in the race. A guy ran up to me from Serpentine running club and seemed to be going at a good pace so I settled into his pace and ticked along for a few miles. He seemed to be going really well on the flat sections (a bit too fast for me really), but struggled a bit on the up and downhill sections, so we stayed together for quite a while.

We got to about the 4 mile point and I was working very hard to keep up with my new friend, the pace was too quick for me really but I didn’t want him to gap me at this stage. We came to the biggest hill on the course and he started to blow a little bit, I took this as my opportunity to put my head down and try to get away from him. A gap appeared really quickly and I must have put 100m into him on this hill, but now it was my turn to start to blow! I had worked really hard to get away and was paying the price!

It was at this point I saw my parents, they said I was in 6^th place, this spurred me on but I was working really hard now, I still had over 4 miles to go, I think I had gone too hard too soon! I looked back and my new friend was gaining on me with every step and before I knew it he was on my shoulder. I put in a few surges; he’d drop back every time but would be back on my shoulder within a few seconds, I couldn’t shake him off. We got to the 6 mile point and he put a surge on of his own. I couldn’t go with him and the gap opened up very quickly to about 10m. I was back in 7^th place.

During our little battle I thought we were 1^st and 2^nd vet and was desperate to try to get back to him, I wanted to be first vet! We got to the 7 mile point and I knew it was all downhill with a flat section at the end from this point on. With just over 2 miles to go I worked out I had about 13 minutes of running left and it was now or never, if I wanted an opportunity to catch the guy and get first vet I had to give it one final push and risk blowing myself to pieces in the process.

I put my head down and ran as fast as I could for 30 seconds – he didn’t get any closer. I took a breather and did the same again, this time the gap closed. I went again and before I knew it I was two or three metres behind him, again I took a breather and then went passed him as fast I could. I was back in 6^th place! A gap quickly opened, but I was absolutely on the limit and gauged roughly I had about 5 minutes of running left to get to the finish line. I can’t lie to you, at this point I was dying, I was just hoping he was in as much pain as me!

I turned a corner and saw the guy in 5^th place! He was rocking and rolling all over the place, the wheels had definitely come off for him! I soon caught him, passed him and was in 5^th place!

I was in agony. Only about 3 minutes to run. Surely I can run for 3 minutes?

I keep looking back and a gap had opened between me and the next guy, but I could see my friend from Serpentine chasing hard and then passing the other guy to go into 6^th place.  

I was in agony. Only about a minute to run. Surely I can run for 1 minute?

I rounded a corner, crossed a road, ran down a lane behind some houses into a small housing estate and was ushered through a tree covered lane by the marshals with a “you’re nearly there!”. I exited the lane onto the business park where I knew the finish would be, but didn’t quite know how far into the business park we’d have to run, it could have been a few metres or a few hundred metres. You’d not believe how relieved I was to see all the supporters and officials literally a few dozen metres on exiting the lane, it was nearly over. I was sure the guy behind me wouldn’t catch me now but as this is was cumulative team race I still had to push to the very end as every second counts.

I crossed the line in 5^th place and, in my mind, 1^st vet.

After catching my breath and taking in some much needed fluids I was told that I wasn’t 1^st vet after all, I was 2^nd vet. To be honest I was a little gutted. I had buried myself against the Serpentine runner as I thought we were fighting it out for 1^st and 2^nd vet, if I’d have known we weren’t 1^st and 2^nd I don’t think I would have actually pushed as hard as I did. Is that wrong of me?

After the race I went to Cardiff Castle to watch the last leg and the presentation. Our last runner managed to get 4^th place which was a fitting end to the two days of racing. Last year the club came 8^th overall (out of 59 clubs) and this year we managed a very creditable 6^thplace, which for a very small club (we have 78 members) is an amazing achievement.

Many thanks to my family and friends for their support on the day, I couldn’t have done it without you guys and a big thanks to San Domenico Road Running Club for the superb organisation across two whole days of racing. Bring on 2013!"

Congratulations Mark, great effort! Good to see a running coach walking the walk as well as talking the talk! 

Learn To Run workshop in Penarth

Would you like to run faster, with less effort? Well, with the Learn To Run workshop you’ll learn an effective run technique that allows you to run more efficiently, with no injuries and best of all, faster! With these new running skills you’ll enjoy a more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running.

Personal trainer John Bruno and running coach Mark Whittle have teamed up to present this amazing workshop. The workshop is primarily aimed at beginners and novices, so fitness levels aren’t important; the goal is to teach you the steps, principles and drills for you to become more successful at running.

The next Learn To Run workshop is:


Sunday June 17th 9.30am - 12.30pm


At: John Bruno Total Training, Penarth

Cost: £40


So if you live in Cardiff, Penarth, Barry, Bridgend, Cowbridge or Llantwit Major and would like to learn how to run more efficiently, faster and with less injuries, register with John Bruno ASAP on 07976 769390. 

New PB for one of our running clients

One of our running clients, Darren Floyd, set a huge 2 minute personal best this morning at the Cardiff 5K ParkRun!

Darren has been training with Mark for nearly 3 months now with a view to run the Chicago marathon later in the year. Mark sets out a detailed weekly running program for Darren which is tailored especially for Darren, to take into account his busy lifestyle.

Darren has seen some massive progress in the last few months and I'm sure he'll set a new PB when he tackles the llanelli half marathon next weekend. Watch this space to hear how Darren gets on.

Dinas Powys: Ladies community running group

I thought I'd let you know about a group new ladies running group that's going to start in Dinas Powys this week. Vickie and David Woodsford are starting this run group from scratch, here's their introduction from their running blog:

Welcome to Greenfield Runners. If you know us already then you'll know we are both keen amateur athletes. If you don't know us yet then please come along to our first run and introduce yourself. With the country being gripped by Olympic excitement, what better time to commit to get fit? With this in mind both Dai and I have signed up to a few projects for 2012, but this is definitely our most exciting one. As a relative newbie to this running malarkey I understand well that it is all to easy not to get those trainers on and get out there. It is tricky for ladies in particular to run alone after work both for motivation and safety reasons. So we would like to run with you and get you started.

How will it work? Well, we will meet at our dental practice every Wednesday evening (starting 22/2/12) at 5.30-5.45 pm and we'll go for a run. It really is that simple. We really are committed to helping anyone. There is no-one too slow or too unfit. If you're medically fit to exercise that's the only qualification you need.

There are loads of other benefits too. Every 6 weeks or so we will be having a guest speaker join us after our run. While we have some water and an orange wedge (or more likely a glass of wine and a cake!) an expert in their field will introduce the group to another type of fitness they might like to try. It will be an informal chat and should be a bit of fun that can show our members what facilities are available in our community.

There is no membership fee, no charge for our speakers or refreshments and no formal commitment required. We'd just like you to come along and enjoy yourself. If you'd like to progress onto a goal then we will commit to coming to your first parkrun 5k race and running it with you, if not and you'd just like to come on a Wednesday for a chat and a pootle around Dinas/Penarth then we'd love to see you.

So, if you're from Dinas Powys, Penarth, Sully or Barry and fancy some running training/coaching then why not try this great new ladies running group, you can contact them via their website or their blog below:

http://www.greenfielddentalcare.com/

http://greenfieldrunners.blogspot.com/

Learn To Run workshop

We held the first Learn To Run workshop of 2012 this morning in Cardiff's Run & Become running store.

Our Learn To Run workshop is aimed at beginners and improvers, where we teach the principles and drills of improved running technique with the aim of improving efficiency, reducing injuries and making them faster runners.

A beautiful morning greeted todays runners, the eager participants (from Cowbridge, Cardiff, Penarth and Sully) seemed to bring the weather with them as we were bathed in sunshine during our outdoor sessions.

For more information on our workshops, check out www.personal-trainer-cardiff.com/index.php/personal-trainer-cardiff/personal-trainer-cardiff-learn-to-run

Question: what do you do?

So, I had this question today from a member of the public. It was phrased something like, "I know you do sports massage, but what else?".

And this got me thinking, what do we do? If I had to catalogue our services and the locations where our clients come from, could I do it easily? It sounds a strange answer, but I'm not sure. You see, we've grown our services massively over the last few years and our clients come from all over the Vale of Glamorgan and beyond.

So to summarise, our services include:

Sports Massage
Sports Therapy
Nutritional Advice & Products
Running Coaching
Triathlon Coaching
Nordic Walking
Fitness Coaching

With clients from Newport, Cardiff, Penarth, Barry, Bridgend, Cowbridge, Porthcawl and Pontypridd (I'm sure I've missed a few!), including the Ulster rugby team (when they are in Wales playing the Cardiff Blues, the Ospreys or the Newport Gwent Dragons) and Cardiff City Football Club.

I think that about covers it!

Learn To Run workshop: 19th Feb 2012

Would you like to run faster, with less effort? Well, with the Learn To Run workshop you’ll learn an effective run technique that allows you to run more efficiently, with no injuries and best of all, faster! With these new running skills you’ll enjoy a more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running.

Personal trainer John Bruno and running coach Mark Whittle have teamed up with Run and Become to present this amazing workshop. The workshop is primarily aimed at beginners and novices, so fitness levels aren’t important; the goal is to teach you the steps, principles and drills for you to become more successful at running.

The next Learn To Run workshop is:
Sunday February 19th 9.30am - 12.30pm
At Run and Become, Cardiff
Cost: £40
To register, please contact: John Bruno 07976 769390