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Run Strong with Coach Nicola

 

Would you like to run faster but feel you run out of speed too soon?

Do you want to run further but find aches and niggles are stopping you each time you increase the distance?

Have you been told that strength training is good for runners but you just don’t know where to start?

Do you enjoy running but don’t think you have time to fit in any other exercise or cross-training?

Have you been injured and want to enjoy running again without the fear of injury holding you back?

Do you want to become a better, stronger runner so you can reach whatever goals you set yourself?

Then get strong with Run Strong!

Here’s how you can become a stronger runner

The Run Strong workshop is for you if

You enjoy running but keep getting injured or have ongoing niggles which cause frustration

You want to run faster but despite adding speed work you can’t quite seem to hit the times

You feel you have plateaued and no matter what you do you just don’t seem to improve

You want to run further but every time you increase the distance you get pain

You want to enjoy running but it often feels like hard work

You know you should be adding strength training but feel a bit lost on what do to and don’t know what will actually be of benefit to you

 

What you can expect

The Run Strong programme consists of a 90 minute in person workshop led by Coach Nicola, a UK Athletics running coach and personal trainer, and a 4 week online strength programme.

The 90 Minute Workshop

A small group workshop, no more than 12 people, that will get you moving effectively, teaching you movements to improve your running strength, mobility and agility.

All exercises in the workshop are simple body-weight exercises that can be done at home. You will also be shown how you can make the movements more challenging with and without adding weight or equipment.

You will also be shown how to improve your running technique using easy running drills that you can add to your running warm up or cool downs to make you runs more effective.

4 Week Online Programme

Following the workshop you will be invited to join a 4 week online programme.

Each week you will be given

  • two strength workouts lasting up to 30 minutes which builds on the exercises learnt in the 90 minute workshop
  • a mobility or stretching session
  • a running workout to help improve your technique, your speed or your endurance

At the end of the 4 weeks you will have a solid foundation of running specific strength.

Next Run Strong workshop

Next 2020 date to be announced.

Please sign up to my newsletter to be the first to know of the next date.

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Additional Information and FAQs

Runners who want to improve their running; runners who are stepping up the distance; runners who want to increase their speed; runners who would like to be stronger in order to maximise enjoyment in running; runners who want to build their confidence before they start training for a big race; runners who want to run without injury. In fact anyone who runs and wants to improve, no matter what that means to them!
Absolutely! Run Strong is designed to help all runners, whether you have been running for 6 months or 6 years. It will give you a strong foundation to build on and improve your running
The workouts can be done at home and in a small space. The exercises do not need any equipment and use bodyweight only. However, you will be given ways you can make the movements more challenging and some of these will use small equipment such as resistance bands and weights.
The strength workouts will be up to 30 minutes each, short enough to be effective and to fit into your daily routine! The mobility and stretching sessions will be up to 15 minutes. The running workouts are done at your own pace. This could mean a 30 minute workout or a 60 minutes workout depending on yourpace and how long you want to run for.
The Run Strong 4 week online programme is only available to people who attend the workshop as it builds on the exercises and movements you are shown in the workshop. If you can’t attend the workshop but are interested in online coaching please see my online coaching page.
The online programme is delivered via the Trainerize app (available for iPhone and Android). Once you have registered for the Run Strong workshop you will recieve a welcome email asking you to set up a Trainerize account. In your account there is a calendar setup where your workouts are located. Workouts, check-ins, and mostly everything related to the Run Strong online programme will be delivered though the Trainerize app
Throughout the 4 weeks you will be able to ask any questions through the Trainerize app and support will be given within the app.