Quote Originally Posted by ryanman View Post

Thanks Jaz.
Totally agree RE: the running. I also think that my jogging/running style is more of a modified sprint. I can't do that 'plodding' thing that distance runners do. I have a high knee lift and stay on my toes which obviously wastes a lot of energy. But if I try to change this I find I waste just as much energy focusing on going slower, kind of putting effort into holding myself back.
As for the Tabata, would something like a shoulder press be a suitable exercise? Also does it matter if you do the same exercise each time you do it? ( I don't mind for each set but for each time. Like if I did shoulder press one week would it be approapriate to do that again the next time?) I would guess that maybe it doesn't as its not really about building bulky muscles. But perhaps I'm wrong?
I wouldn't really recommend that because you're only working one part of your body. I'd agree with Adam that something like a clean & press or maybe alternate dumbell swings. Assuming you want to use weights, if you have a medicine ball, dumbbell thrusters are a good option.

If you want I'll PM you the routine I use to start getting myself back into shape. It's not as tough as tabata, but it's still a good workout for someone in decent shape & only takes about 10 minutes.

As for the running, that's probably more a mental thing. I definitely have the same thing that I don't run flat-footed, but the key I think is to know your route. Once you know exactly how long it is, you can actually start to make points where you know how to use your energy effectively. Admittedly this is a lot easier when not doing your roadwork in the city where it's hard to find a good clear route.