Month: October 2024

  • Uncategorized

    Boost Your Running Technique with These Simple Video Analysis Tips

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    Boost Your Running Technique with These Simple Video Analysis Tips

    When it comes to improving running form, video analysis has become one of the most effective tools for athletes at every level. In the Run Essentials program, we incorporate video analysis as a foundational element to help runners unlock their potential, identify areas for improvement, and ultimately run stronger and faster. Today, we’re diving into the powerful benefits of video analysis and why it’s worth considering as part of your training toolkit.

    Why Video Analysis Matters for Runners

    Unlike static assessments, video analysis captures your running form in real time, showing exactly how your body moves through each phase of your stride. This allows for a detailed, frame-by-frame breakdown of your form, offering insights that are hard to spot otherwise. Whether you’re a beginner working on your form or an experienced runner looking to fine-tune your technique, video analysis reveals the subtleties that make a difference.

    Key Benefits of Video Analysis in Running

    1. Enhanced Body Awareness: Watching yourself run on video is a game-changer. It helps you become more aware of your posture, arm movement, and foot strike—three essential components of efficient running form. Understanding your current mechanics is the first step toward improvement.
    2. Injury Prevention: Video analysis allows us to spot any imbalances, weaknesses, or misalignments that may lead to injuries. By addressing these issues early on, you can avoid common runner injuries, such as shin splints, knee pain, and hip discomfort.
    3. Improved Efficiency: Inefficient running form means wasted energy, which can slow you down over long distances. Through video analysis, we can identify areas where you may be losing efficiency—like an uneven stride or improper foot landing—and make adjustments to help you conserve energy for longer, more powerful runs.
    4. Customized Feedback and Training Plans: No two runners are the same, and video analysis provides the data needed to create a training plan that is specific to your unique form and goals. Your plan will target areas of improvement with personalized exercises and drills designed just for you.

    The Process of Video Analysis in Run Essentials

    During your evaluation, we’ll capture videos of your running from multiple angles to assess your mechanics in detail. We’ll then break down your form together, discussing what’s working well and identifying areas for growth. From here, we develop actionable steps to refine your technique and boost your performance.

    With video analysis, you’ll walk away with a clear understanding of where you are, where you can improve, and how to get there—confidently and efficiently.

    Next Steps: Transform Your Running

    Are you ready to take your running to the next level? Book a 1:1 evaluation to get your personalized video analysis and start making strides toward stronger, injury-free running. Plus, get free access to our Strength Training for Runners series to build a solid foundation that supports your new, improved form.

    Click here to schedule your evaluation and get started on the path to better running today!

    Free Resource: Strength Training for Runners

    As a bonus, we’re offering a free Strength Training series designed to complement your video analysis and keep you running strong and injury-free. Building strength is a critical part of improving your running form and ensuring long-term progress. Don’t miss this opportunity—get your free strength training guide and start building a stronger running foundation today!

    START Training Now

  • Blogs, Run

    Run Smarter, Not Harder: Posture Tips for Injury-Free Running

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    [vc_row][vc_column][vc_column_text] With running season in full swing, I want to share my video on running posture to help you achieve your best performance. Running can be simple and enjoyable when you harness your body’s natural spring and the force of gravity. Instead of fighting the run, think about literally falling forward, using your hamstrings to lift your heels up behind you. It’s about efficiency, not effort.

    Key Posture Tips for Running Success:

    Good posture is essential from toes to nose, both in life and while running. Here’s what to keep in mind:
    • Stand tall but stay relaxed: Focus on keeping your body aligned without tension.
    • Ears over shoulders.
    • Shoulders over hips.
    • Hips over knees.
    • Soft knees over feet.
    Now, here’s where the magic happens:
    • Fall forward from your ankles: Let gravity do the work for you.
    • Arms bent at 90 degrees: Swing them front to back like pendulums, without crossing the midline.
    • Pull heels up: With a relaxed ankle, lift each heel up behind you, one at a time.
    • And repeat—that’s running!
    Aim for 45 steps in 15 seconds for optimal cadence and foot strike. Check out this quick video to see it in action: 👉 Watch the video here

    Ready to Take Your Running to the Next Level?

    Are you training for the Miami Marathon or any other upcoming race? Maybe you’re looking to become a faster runner or recover from an injury? If any of these sound familiar, I have exciting news! Run Essentials is officially open for enrollment, and I’d love to invite you to join!

    Is This Program Right for You?

    Let me ask you a few questions:
    • Have you signed up for a race but feel confused about how to train?
    • Have you tried running before, only to end up injured after just a few days?
    • Are you aiming to run faster, improve your technique, and feel better with each run?
    • Do you find yourself relying on random tips from social media that just aren’t working?
    • Are you overwhelmed by how to train, unsure how far to run or at what pace?
    If you nodded yes to any of these, you’re not alone. Running can be confusing without proper guidance, and without the right structure, you risk not reaching the finish line, getting stuck in frustration, or worse—suffering a chronic injury that sidelines you.

    Don’t Let Confusion or Injury Hold You Back

    This is your chance to join a supportive community that will inspire and guide you to achieve your goals. Picture yourself crossing the finish line—feeling stronger, more confident, and setting an amazing example for yourself and others. Run Essentials offers the tools, structure, and support you need to run your best. Whether you’re just starting or want to elevate your performance, this program will help you get there. Enroll today and take the next step toward achieving your running goals!   [/vc_column_text][vc_btn title=”Sign Me Up!” color=”orange” link=”url:https%3A%2F%2Ffull-circle-coaching.mykajabi.com%2Frun-essentials-2024″][/vc_column][/vc_row]
  • Blogs, ROCKSTARS

    His Results Speak for Themselves – Meet Rockstar Triathlete: Luis Carranza

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    Rockstar: Luis Caranza

    Coaches Notes:

    Since we started at the beginning of the year, Luis has improved 100% in all three sports.

    As a busy husband, father, and businessman who travels a lot with a goal of a 5:30 70.3, my Triathlon Transformation Program was ideal. 

    We started with all five of the evaluations:

    Swim Video analysis and testing
    Run video analysis and testing
    Bike fit and pedaling mechanics and testing
    Strength and mobility assessments, and, of course,
    Nutrition Essentials program.

    From all of these assessments, I then put together a custom training program for his progressive improvement across the all three sports. 

    The training program, along with 24-hour access to the Full Circle Coaching Community and coaches to ask about anything and everything, reassessments every 6-8 weeks, and specific race day logistics about nutrition and pacing…

    The results speak for themselves: 

    SWIM- started averaging 2:09/ 100 yards- to 1:36/ 100!

    BIKE– 202 watts FTP to 239 watts FTP

    RUN- 7:01, 1-mile run test to a 6:27, 1-mile run test after switching from super cushion shoes to Altra zero drop shoes and improving run strength and stamina.

    3 Podiums so far at both Sprint and Olympic distances.

    Although we cannot continue training for the goal race in December, I am confident Luis can continue his journey to reach his goal with all the tools we have provided him over the last six months. 

    Congratulations Luis! You are a True Rockstar Triathlete!

    —

    Age: 40

    Profession: Executive

    Why did you choose FCC to help you on your triathlon/health and wellness journey? I was recommended to work with Coach Erinne after I asked other triathletes about a great coach who could prepare me for a half-ironman. She was highly recommended by many, so it was a no-brainer.


    What is your “A” race for this season?
    Cartagena 70.3 Ironman, 2024


    What are your BIG goals?
    I aim to obtain a sub 5:30 result at my first half ironman in Cartagena. I aim to drastically improve my swimming technique and get smarter with my nutrition.


    What were some of your most significant improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved.

    I literally learned how to swim! I had to restart from scratch and learn proper form and technique with Coach Erinne. This was huge, and I have seen vast speed improvement every month. I also learned and understood how to train with training zones, with purpose, and with proper technique for all disciplines, specifically cycling and running.

    I have reached the podium three times now and achieved two PRs for my sprint and Olympic distance triathlons.


    Name 2 or 3 things that have made the most significant difference in your journey.
    I am learning to swim correctly and use nutrition to fuel my entire race! Improving my running form and technique has made me faster and my legs much stronger.


    What excites you the most about being involved in triathlon?
    It creates mental fortitude and discipline. I spend countless hours building businesses; this is a healthy way to channel all that energy so it isn’t only going into work.
    I love being able to grow and challenge myself and to do it with others who are supportive and also on their own journey! And why not? Athletic improvement is also welcomed!


    What would you say to another person who was on the fence about joining our training program?
    Do it. Coach Erinne won’t let you slide. She will truly focus on you and help you improve.

    The same goes for the other coaches on the team! If you are serious about taking it to the next level, join Full Circle Coaching!

     

    Do you want results like these?

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!

     

    Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more.

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  • Blogs, ROCKSTARS

    Meet Swim Rockstar Patricia Bartholomew

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    — Coaches Notes: Trish approached me with the goal of improving her speed to complete the 8-mile Alligator Lighthouse swim as part of a relay team. We began with a comprehensive 2-hour swim video analysis, where I recorded her freestyle technique from both above and below the water, capturing every angle. Next, we evaluated her strength and mobility from head to toe, identifying areas of strength and flexibility, as well as areas that required improvement—specifically her ankles, hips, core, thoracic spine, neck, and shoulders. These key areas are crucial for enhancing swimming speed but are often overlooked in training. From this assessment, I developed a personalized training program focused on increasing her speed, strength, and endurance in the water, while also improving her mobility and strength on land. We initiated the program with a 400/200 speed test, which we retest every 6-8 weeks to track progress. Trish diligently followed her training plan, and the results have been impressive!

    She improved her pace from 3:25 per 100 yards to an astonishing 2:20 per 100 yards in just a few months. But we’re not done yet! We’ve now incorporated run training, using a similar approach to what we applied for swimming. I’m incredibly proud of you, Trish! Oh, and I nearly forgot to mention—Trish lost 15 lbs along the way and looks fantastic in her Full Circle Coaching bathing suit. Keep up the amazing work, Trish!
    _____ Meet Patricia 69 Year old Triathlete. I did my first triathlon at 67 years old. Triathlon helped me believe in myself and what was possible at this age.  Running is my weakest of the 3 sports and I always get pain in my piriformis. So, I decided to focus on swimming for a while.

    Where were you with your swimming before Full Circle Coaching?

    I was working with another coach who is a great coach but I wasn’t progressing. We did a lot of speed drills but I never got faster, only frustrated with no improvement on my 100m swim pace stuck at 3:25. I was able to swim longer but not faster. None of my Triathlon times improved.



    What was holding you back? What were your goals and why? My goal was to become a faster open-water swimmer…. Which I couldn’t do with my other coach.  He recommended one of his past athletes who became a coach.  I worked with her to overcome my HUGE fear of drowning, using a wet suit, swimming in dark water, and not being eaten by an alligator. My next goal was to work with a coach who could help me prepare for the alligator Lighthouse and swim in the ocean.



    How did you find Erinne? I scoured the Alligator Lighthouse website about 18 months ago to start looking for help. Earlier this year, I read someone’s post mentioning Coach Erinne. I reached out and we started working together!
    Top 3 things that improved from the Full Circle Coaching swim Essentials program. I was always looking at my hands underwater and not straight down.
    Breathing: with a better head position my breath work became easier. I also have been able to swim up to 7 strokes without taking a breath and this was huge for me.  Now when I swim and I am relaxed I can easily swim, breathing every 5 strokes without stressing. But I focus on breathing every 2 strokes to make sure more oxygen is coming in so I can think about my swim technique. And I alternate each lap so I am good at breathing to both sides.
    Hand position: although I know to keep my hands entering the water at 11:00 and 1:00, apparently I was still crossing over.  The other coach tried to work on that with me but using the Full Circle Coaching Swim Stick-for catch-up drills was key to really improving that. it wasn’t long until I was more aware of hand placement and proper entry in the water and no longer cross over my midline.
    My Catch: I am also improving my catch…. Still a long way to go but Erinne had a well-rounded pool training plan and the swim specific core strengthening, squats, lunges, planks, and pushups are helping my arms become stronger. I was missing this from my previous coaching.
    My endurance improved, I can swim 3 miles nonstop. My 3:30, 100 meter pace has dropped to about 2:20 with a best time of 2:05/ 100. My technique has improved as well as my strength.

    What’s Next?I am not sure about repeating the alligator, but I do want to continue with open-water swimming events and restart my Triathlon training. I always would suffer from a piriformis injury so I would have to walk the run during my triathlons…its hard to podium like that. I have started to train with Erinne to help me get back to running and continue to improve my swimming and do a 70.3 in 2025.

    Do you want results like these?

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!

    Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more.

     

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  • Blogs, ROCKSTARS

    His Road to the World Championship: Meet Rockstar Chester Dilday

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    —

    Meet Chester

    Age: 61

    Profession: Endurance Coach

    Why did you choose FCC to help you on your triathlon/health and wellness journey? I struggled to break through to the podium level for my AG in major triathlon races. Erinne and the FCC family have been instrumental in helping me reach my goals.


    What is your “A” race for this season?
    World Multisport Championship Long Distance Triathlon

    What are your BIG goals?
    I have achieved my 2024 goal of being the first in my AG for TEAM  USA at the Worlds and finishing in the top five. I am now focused on qualifying and competing in Kona and the Boston Marathon.

    What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved.
    I had my best ocean open-water swim at Worlds. I improved by biking FTP to over 300W. In 2024, I broke the sub-one-hour mark for a sprint-distance triathlon. I avoided injuries in 2024 while getting my weight down to 190.

    Name 2 or 3 things that have made the biggest difference in your journey
    I am realizing that I am a swimmer and that relaxing and working on technique in the water is more important than trying to muscle through endless swim workouts. Another significant learning has been devoting as much priority to nutrition and recover.

    What excites you the most about being involved in triathlon?
    I love to compete and push myself to new limits, but helping others achieve their goals and improve their health and lives is even more exciting.

    What would you say to another person who was on the fence about joining our training program?
    It is all about understanding yourself and what you are looking to achieve. Triathlons and endurance sports, in general, are great options for anyone looking for long-term health and happiness. Being part of a group of like-minded people who are all looking to better themselves helps. Having someone to guide you along the improvement journey while avoiding the pitfalls and injuries is priceless.

    Do you want results like these?

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!

     

    Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and more.

     

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  • Blogs, Run

    Which Body Parts Contribute to Running Performance?

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    What’s up Runners and Triathletes?

    Do you know the most important places in the body that contribute to running performance?

    Trick question, because running is a total body movement but there are certain areas that are essential to being a stronger runner.

    Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

    Sitting is the new smoking

    Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day, driving in the car or working at your desk slumped forward at your computer at work.

    This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

    Running shoe choice is also a factor – high cushion, high heeled running shoes negatively affect running performance despite what the billion dollar shoe industry wants you to believe!

    High heels for women and heavy pointed work shoes for men, along with the new trendy 3-5 inch cushion high heeled running shoes can also cause major issues in your running performance.

    These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed. Your balance and foot strike are greatly compromised with instability instead of shock absorption as you may think!

    The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome, low back pain, and neck pain just to name a few.

    Add more running volume and you can be in a world of pain.

    It’s time to Master Your Next Run Race with Run Essentials

    Exciting news—Run Essentials is officially open for enrollment, and I’d love to invite you to join!

    You might be wondering if this program is right for you. Let me ask you a few questions:

    Have you signed up for a race but feel confused by all the details of training?

    Have you tried running before, only to get injured after just a few days?

    Are you aiming to run faster, improve your technique, and feel better when you run?

    Are you relying on random tips from social media?

    Or are you simply overwhelmed by how to train, not sure how much to run, not sure how much to run or how fast?

    If you resonate with this, you’re not alone. The logistics of training can be overwhelming, and without the right guidance, you risk not crossing the finish line, staying stuck in frustration, and never reaching your running goals. Worse, you could end up with a chronic injury that sidelines you altogether.

    Don’t let confusion, frustration, or injury hold you back any longer. This is your chance to join a community that inspires, supports, and pushes you to achieve your goals. Imagine the pride of crossing the finish line, feeling stronger, more confident, and setting an example for yourself and others.

    Run Essentials provides the tools, structure, and support to help you run your best.

    Enroll today and take the next step toward achieving your running goals!

    Register For Run Essentials

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.