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Run faster: The 7 Secrets…
An 82 page ebook with over 60 photographic pictures of exercises to help you understand your body, test your weaknesses and develop a personalised program to build strength in the key muscles of forward propulsion. Learn the key factors to improve and enjoy your running in an easy to read downloadable format.
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Dear Fellow Running Enthusiast,
Do you want to run faster, or for longer and reduce the risk of injury?
Would you like to start setting those PBs again, despite your age?
Imagine the joy and satisfaction you would feel being able to run really well, feel comfortable running and actually enjoy the experience!
Do you think you have to spend countless hours every week logging up the kilometres, or follow exhaustive training programs to improve your running?
Well, you donât, and all of the above is achievable no matter what age you are, or what your ability is!
In fact, if you are running no more than 20kms/week, you can get better without running any moreâ¦.. and research has proven this!!
Imagine your confidence growing as your skill and strength improve, and youâre able to extend yourself without the fear of injury.
Firstly, let me introduce myself. My name is Graham Nelson and I am a qualified Physiotherapist with a Masters degree in Musculoskeletal Physiotherapy. I have been practising for over 18 years, and have treated many runners from the recreational to the sub-elite level( you can check out my Physiotherapy clinic at http://www.nwpg.com.au for more info). I am also a very keen runner, have completed 2 marathons to date, countless half marathons and 10km races, and run between 30-50km/week depending on my training cycle.
As a Physiotherapist, you could say that I have a reasonable knowledge of the human body and how it works, especially how it moves⦠ie biomechanics. I have also spent a lot of my spare time researching scientific literature on running performance and strength training, and you may be surprised at what Iâve found. This information is not new, but many coaches and athletes are either not aware of it, or do not place enough emphasis on it.
With this information you could significantly improve your speed, endurance and running efficiency, set new PBs(or smash old ones!) no matter what your age(within reason ofcourseâ¦if youâre 65 and were a sub-elite runner in your 20âs, youâre probably not going to get close to those times!). And you wonât need to increase your running volume!
I have first hand experience of how this training information revolutionised my running. After a shocking run in my first Melbourne Marathon in 2009 where I hit the wall at 32km, and struggled to finish in 4hrs14min, I came back the following year and took 27min off my time to finish in 3hr47min! Thatâs a big difference by anyoneâs standards. In the same year I set PBs in the Run Melbourne half marathon and also the Puffing Billy race(13.2km through the Dandenong Hills), running injury free for the whole of that year.
More recently, just a month after my 44th birthday, I ran a PB(21:06) in a 5km time trial hosted by my running group, taking 20s off my previous time. Sure, this is not lightning fast, but it’s the fastest I’ve ever run over this distance!
So whatâs the big secret⦠this powerful information that can literally transform your running?
Well, Iâve put all this information in an ebook that I have written titled âRun Faster: The 7 secrets to improving speed, endurance and risk of injury.â
I have spent hundreds of hours researching and compiling this information(and because I have a young family, this has literally taken almost 3 years!!), mainly because I wanted to share this knowledge with the running community. I want runners to really understand the biomechanics of running and what factors are most important in improving speed, endurance and efficiency.
In this 80 odd page book you will learn:
The science behind running biomechanics⦠what factors that will really make a difference to your running. Why strength training for runners is more important than you think. What specific muscles are most important in forward propulsion of the human body. How to test yourself for weaknesses in these specific muscles. How to develop your own specific strength program tailored to your own musculoskeletal system. The importance of Mass Specific Force(MSF) and how this concept will transform your strength training. How to gain strength without mass to improve your power to weight ratio. The principles of Plyometric training, and how this can boost your running performance. The key principles behind static stretching and why this can dramatically reduce your risk of injuryâ¦when performed appropriately. The facts around interval trainingâ¦why, how, how much, how often and how hard?
The book is also packed with photos of over 60 exercises and tests you can perform to not only improve your running, but also to add strength and stability to your body, improve your posture, balance and agility and have you feeling more confident.
So what will this information cost you? A research backed report prepared by a professional like this could cost you anything over $150, but because I would like as many people as possible to access this information, I am offering this to you for only $39US!!(special discount rate til 31/12/13 of $30US).
Imagine the joy you will feel once you have integrated and applied this knowledge and you are setting new PBs, running for longer or completing your first marathon!!
Not to mention the bragging rights you will earn amongst your running buddies!!
Your running will become easier, more efficient and much more enjoyable. Your chance of injury will literally halveâ¦. all for the small investment of $39US!! Thatâs the cost of a running singlet, or a pair of shorts ⦠and they certainly wonât make you run any faster!!
This book is a great resource that you can use now, and store on the shelf( your hardrive!) to come back to at later stages of your running as you progress. Itâs got stuff in here for the beginner, intermediate and advanced runner and new ways toâ tweakâ your training to get amazing results.
So how do I know this stuff works? Well, I could give you a list of testimonials, but Iâve got something even more convincingâ¦. Randomised controlled trials that have been published in prolific scientific journals, such as Journal of Applied Physiology, Journal of Strength and Conditioning Research and Medical Science in Sports and Exercise. This is the real deal⦠independent scientific research that shows how specific strengthening exercises can improve your running economy(efficiency) and help you run faster for longer!
All this invaluable information for just $39US(special discount rate til 31/12/13 of $30US), which is about half the entry for a half marathon⦠and this is your resource to keep and refer back to for many years to come.
Click on the link below to purchase your copy now.
You can also download your first chapter absolutely free, by clicking [here].
The Little Known Truth About Running Faster
Watch the video to the left and try the experiment for yourself. You will see that increasing your leg speed has very little to do with increasing your running speed. The concept of Mass Specific Force is an important one to understand if you want to improve your running. You can learn all about this concept, and how it can dramatically improve your running, by downloading my ebook.
Are your glutes activating?
The gluteus maximus muscle is one of the most important muscles of forward propulsion. It is one of the key muscles that pull your thigh back as you land, and it is particularly important with speed and running up inclines or hills.
If your glutes are not activating, or switching on when their supposed to, then no amount of strengthening will make them work when they are meant to.
The test: lie face down on the floor, place your hand on your buttock, then lift your whole leg off the ground keeping your leg relatively straight.
The muscle should tense immediately, before the leg actually lifts off the floor.
If this does not occur, there are several ways to get them switching on.
One fix: try tensing your buttock muscles by squeezing them together 6-8 times. This can be done lying face down, sitting or standing. Then repeat the test.
I’ve included this, as well as many progressions of this, in my ebook.
About Graham
Graham Nelson is a qualified musculoskeletal Physiotherapist with over 18 years experience assisting runners from the recreational to sub-elite level. He is also a keen runner completing 2 marathons, more than 8 half marathons and many 10km races. Through clinical experience, research and his own running training, he has learned the critical elements to improving speed, endurance and reducing the risk of injury. He would like to share this information with any runner interested in improving and enjoying their running, despite their age or ability, and without necessarily increasing their running volume.
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