After a huge response on Instagram and great feedback from professional running coaches Koop and Nick, the How do I run? contest has closed and six lucky runners have each won a Suunto Ambit3 Run watch. Dozens of people shared clips of themselves running on Instagram to take part in our How do I run? contest. Carmichael Training System coaches Koop and Nick were run off their feet trying to analyze as many clips as possible. Click here to read Koop and Nick’s 8 tips to become a better runner © Droz Photo/Rosso Damien The feedback from the coaches wasn’t only critical, much was positive. Many runners showed great overall form and need to work on one or two small points to improve their technique and performance. Check out the Instagram clips below for a taste of the action. All of the runners who had their running analyzed by Koop and Nick went into a draw to win one of six Suunto Ambit3 Run watches. Instagrammers @stephenskinner6, @mbhuyko, @mish_glover, @faisnaini, @renatacavalleiro and @gofknxplore have each won a watch! Congratulations! To also help runners improve their running performance, Suunto has released a new running performance level to its Ambit watches. The new feature is a combined measurement of physical fitness and running efficiency that guides training both during a single exercise and in the long run. Click here to learn how to use Ambit3’s new running performance feature Feedback from the coaches More than a chance to win an excelent equipment, a chance to hear from the experts about how is my running! Love Suunto #SuuntoRun #skechersperformance #corracomonunca A video posted by Renata Cavalleiro (@renatacavalleiro) on Jul 10, 2015 at 7:14pm PDT Coach Nick says: You have a really nice forward lean when you're running. Definitely try to maintain that. Like a lot of runners, you are landing slightly on your heels and your feet are contacting the ground out in front of your body. If you can try to put your feet down underneath your hips that will let you move forward with greater efficiency. Bringing your contact point backwards a little should also make it easier to land on your mid foot rather than your heels, which is what you want. Mid foot strike directly beneath your hips. Keep your current forward lean and you're going to be faster! In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that. #SuuntoRun A video posted by Muhammad Budiansyah (@mbhuyko) on Jul 13, 2015 at 5:41am PDT Coach Koop says: You have very good form overall. Your gaze is straight forward, arms and shoulders are relaxed and you have a nice midfoot strike that is directly under your hips. I honestly would not change a thing here! Great work! #suuntorun #suunto HELP ME! Urgent advices are needed to better run :) I would like to run at least 10 kms every 3 days however without GPS watch it is hard to measure my performance. I hope I will have a chance to win one! A video posted by Évi Matola (@evimatola) on Jul 10, 2015 at 11:25am PDT Coach Nick says: Your running technique is looking really good! Your foot strike is great. You're landing on the ball of your foot, and it appears that when your feet land, they're underneath your center of mass (hips). Those are definitely the most important pieces of the puzzle. Make sure you're leaning forward slightly while you run. And lastly, make sure that your arms aren't crossing in front of your body TOO much. Get all of your limbs moving in the direction you want to travel. Keep up the good work.

In this final installment of our three part series on running ultra mararthons, Suunto ambassador and champion ultra runner Ryan Sandes shares his tips for recovery. Many ultra runners have got a personality-type that drives them to go from one race to the next, from one training cycle to another, but after two years they get completely burned out. Even if you feel on top of the world after finishing a big race, and want to get straight back into training, your body and legs need plenty of time to recover. Follow these post-race tips to ensure you have a full recovery. Click here and here to read Ryan's other tips for going the ultra distance Recovery tips for the day after the race Drink plenty of water throughout the day and add some electrolytes to it. Eat lots of healthy whole foods – rich in protein and good fats – to help your body recover. Go for any easy run to get your legs moving and to flush out the lactic acid. Relax in a sauna or have a hot bath, as the heat will loosen up your tight muscles. Most importantly, allow yourself to mentally switch off and celebrate your achievement. Have a few drinks and let it all go as this is important for recovery. ©Craig Kolesky/Red Bull Content Pool Click here to find out about the features in Suunto's Ambit3 to help you recover Recovery three days to a week after the race I would suggest doing no running for the week after the race because your mind and body will need a break. If you start to feel edgy, go for a hike or cross train, but don't run.  Keep eating healthy as your body is still in recovery mode. Get a massage or two and spend more time in the sauna or hot tub. Do some mobility and stretching work. Recovery a fortnight to a month after the race After a week of no running, the second week you can start running again, but take it very easy. I would suggest not doing any hard sessions for at least three to four weeks after your race. I find doing some barefoot running with a few drills and some plyometric exercises for 20 to 30 minutes on a grass field really helps my legs bounce back. Pool running is a really gentle activity to aid recovery and help your body get moving again. For three days to a week after the race you can eat as much as you want, but after that don't overeat as you don't want to put on unnecessary weight.

Suunto ambassador and underwater explorer Jill Heinerth documented a sensitive dive mission to recover an important piece of history. A dive team successfully retrieved the sextant from a WWII wreck and have delivered it to a Newfoundland museum for posterity. Diver Luc Michel discovered the sextant last year. Suunto ambassador Jill Heinerth documented the dive and says it was a “huge privilege” being part of the team. “The fear was that if left in place, in the open, underwater, [the sextant] would disappear into somebody's private collection which is not just illegal, but also a loss of cultural history,” Jill says. “Sharing the history and ensuring the safety of this important artifact for the museum was a huge privilege.” Meet Jill face-to-face in episode 7 of the #SuuntoAdventure video series The recovered sextant is being restored before being displayed at Newfoundland museum. The sextant belonged to the SS Rose Castle, a steam merchant ship, that a German U-Boat sank during WWII while it was anchored at Bell Island, off the coast of Newfoundland. Iron ore mines on Bell Island supplied Cape Breton's steel mills, which accounted for one-third of Canada's steel production. Seeking to disrupt production, the German U-Boat entered the harbor at 3am one morning in September 1942 and sank the SS Castle Rose with two torpedoes before sinking French vessel PLM 27 and escaping into the darkness. The Castle Rose took 28 crewmembers down with her, five who were Newfoundlanders. “We dive with great reverence, understanding that this site is essentially a war grave,” Jill says. “The many men who died were never expecting to be targets of the war and within site of some of their homes.” The SS Lord Strathcona was also sunk in 1942. Above, divers explore its wreck. Diver Luc Michel, from St. Pierre et Miquelon of Newfoundland, located the sextant last year. After restoration, the sextant will be displayed at The Rooms, a Newfoundland cultural center and museum. Click here to read about Jill's journey as an underwater explorer.

Legendary South African triathlete Conrad Stotlz, known fondly as the Caveman due to his large stature and rough and rugged ways, knows well how to dominate a triathalon. He's a four time XTERRA Triathlon World Champion and a three time ITU Cross Triathlon World Champion and mountain biking is his strongest discipline. In this video he shares his tips to transition from swimming to mountain biking. The Caveman shows us how to do it like a pro. Meet Conrad face-to-face in episode 5 of the #SuuntoAdventure video series. Click here to read about how Conrad earned the nickname Caveman

Swedish triathlete Åsa Lundström learned to swim later in life, but thanks to good training she improved rapidly and became a champion. Below she shares eight tips for becoming a better swimmer in open water races. Medical student Åsa Lundström is a two time Ironman winner and Swedish long distance champion. © Petri Kovalainen Open water swimming is a lot more challenging than swimming in a pool. Wind, waves, currents, navigation, others swimmers splashing around you make having a strong technique and mindset essential. 1. Mind power Open water swimming races can be mentally challenging. You can swallow water, have trouble navigating, get water in your goggles and knocked around by other swimmers. It’s important to stay focused and not get lost in negative thoughts. Try to develop tools to keep a positive mindset. For example, repeating your own positive mantra can be helpful. 2. Practice swim starts If you lose your focus at the start of a race because someone is hitting you every second or two it can affect you for the whole race. But if you're familiar with it, then it won't affect you as much. To work on this, practice swim starts in a pool with a group of training friends. 3. Balance is key Strong swimmers are much more stable in rough water. That's why weaker swimmers should work on their balance and stability by doing pool drills. Side kicking and polo swimming drills are good to start with. Core strength training exercises are also good. Click here to find out how Åsa went from non-swimmer to champion triathlete Doing drills with buddies helps to simulate race conditions. Petri Kovalainen 4. Follow the feet During a swimming race, having someone immediately behind you can destroy your rhythm. It’s good to simulate this experience in a pool so you get used to it. A good drill for this is swimming in a row with three training friends, each on the feet of the other. Try being in each position – front, middle, back. 5. Know the conditions You don’t want any surprises on race day. Make sure you know you can handle the conditions. If the race is in cold water, then you should practice in cold water. If the race is in open water, you should train in open water. 6. High frequency To help maintain your technique in challenging conditions, try to have a high frequency arm turnover, higher than you normally would have in a pool. It makes you stronger, less impacted by people hitting you and helps you to slice through waves. Learning to breath on both sides is important. © Petri Kovalainen 7. Find a landmark When you swim in open water, it’s a good idea to navigate for a landmark, not something in the water. I try to find a landmark above the buoy so I don’t have to lift my head as much. The higher the landmark, the easier it is to navigate and not miss your target. 8. Breath on both sides  It’s a good idea to practice breathing on both sides. If you’re in a race and you have someone close to your right side, it might be better to breathe on your left side. Being able to breath on either side is also useful if waves are coming from one direction, or if you are trying to navigate towards something. Lead image: © Orca/Gines Diaz

Carmichael Training System coaches Jason Koop and Nick White gave three more runners useful tips to help them improve their running technique. One week remains for runners to have their technique analyzed for free and to go in the draw to win one of six Suunto Ambit3 Run watches. Click here to find out how to get involved in the How do I run? contest As part of the contest, coaches Koop and Nick have so far analyzed clips shared by eight runners, offering ways they can improve their technique or become faster. Read the advice they previously gave to five runners.A good running form comes down to some basic fundamentals and after coaching amateur and elite athletes for most of their lives, Koop and Nick can easily spot ways runners can improve. So, now's the time to improve your running technhique! Click here to read eight running tips from the coaches Suunto’s has also released new performance features for Ambit3 watches, including a function that analyzes your heart rate and speed while you run, and two new funcions that help to determine your level of recovery. The new features were developed with Firstbeat Technologies, Suunto’s long term partner in sports sciences. Read more about the new features here. Feedback from the coaches #suuntorun how is my running technique? A video posted by Eden Paz (@tivoninja) on Jul 2, 2015 at 10:19am PDT Feedback from Nick: Your running technique does look very good! Especially your mid foot strike and stride length. The only thing that I'd recommend working on, is WHERE your feet are contacting the ground. Your initial ground contact is slightly out in front of your hips and center of mass. Ideally you can bring that contact point backwards so that it is directly under your hips you'll really increase your running efficiency. That may FEEL like shortening your stride at first, but ultimately it will be beneficial to your speed! Hi Suunto, can you please analyze my running style? Thnx ! #suuntorun #suunto #running #hardlopen #hopingtowinthe #ambit3 A video posted by @dlimborgh on Jul 5, 2015 at 9:27am PDT Feedback from Koop: You have a nice and relaxed upper body and that leads to very good form overall. Your footstrike is slightly in front on your hips, leading to some unnecessary braking forces. If you focus on having this footstrike directly under your hips, this will lead to a more efficient stride. @suunto #SuuntoRun A video posted by Steve Skinner (@stephenskinner6) on Jul 7, 2015 at 1:49am PDT Feedback from Nick: You are running pretty fast here! If you focus on having your head up, directly over your shoulders and staring 10-15 feet in front of you, this will straighten out your torso and upper body.