For those of you who know, I’m currently taking part in a 12 month Mobility Program and every time I participate in a session, I think ‘I must share this with my runners, sports men, women and juniors’! EVERY week, I see runners struggling with mobility and activation – either because they sit at a desk a lot or they run and don’t mobilise or they have a history of injuries that have caused restriction in the movement of certain joints and imbalances in muscles. Remember that once a joint loses it’s full range of movement it changes the function at other joints as they start to pick up the slack. If we want to make progress, we HAVE to aim to restore function at ALL our joints and restore activation in the major muscle groups. I simply don’t have the time in a coaching session to teach all that is necessary to improve mobility and activation which is why I want to run this 3 month course. In my opinion, EVERYONE needs to do this – whether you’re a runner, sports person, active or not active. The quality of life is extremely connected to how we move and if your movement is either restricted, imbalanced, painful, you have poor posture, you’re injured or have been injured – you will take these movement patterns into EVERYTHING you do! I constantly think about longevity and I want to enjoy my sports, my life and every day movement for as long as I can and this is where mobility and activation is KEY! I also want to be quick, strong, powerful and efficient NOW – this is where you’ve got to look at mobility and alignment! So, I’m going to put together a 3 month program where I will give you ONE 20 minute session per week (this will be posted into a Vimeo Group where all the recordings will be stored) and you repeat that session every day that week. The following week, we will work on new exercises designed to help muscles strengthen, relax and balance. At the end of this 3 month period, you have the option of continuing with me for another 3 months (there’s no commitment) – I intend to make this a full 12 month course so you can get MAXIUM results. Course Cost - £49 Course Start Date – Monday 15th May (3 months) Commitment – 20 minutes per day If you would like to join me, drop me an email at email@example.com I really hope you can join me as I feel this such a HUGE gap in most people’s training plan and most people don’t give this anywhere near the attention required to make long lasting change. Best Wishes Rachael xx
I was invited to be a guest speaker at this event. You can sign up to the event for FREE using the link below. (The link can also be found on my Facebook page). What is the Running Strong into Menopause Summit? There's no getting away from it - if you're female heading into peri or post menopause, things are going to change. Your body, your mind, your life and your running! BUT despite what popular culture would have you believe, it's not all bad news. This 5 day summit is for any woman who loves running and wants to not just continue running into this next phase of life but get better AND stay injury free. https://subscribepage.io/runningstrongintomenopausesummit?fbclid=IwAR0kRuphg2cq03cQDiJCciR1YkStojmpaVNok02Xnito033B-B5VfVTmqSc
* Did you know that pretty much EVERY Training Plan that you get off the internet is designed for Men? * Did you know that a 4 week periodisation plan does NOT work for women? * Do you know that most coaches don't ask anything about a females period or menstrual cycle? * Do you know that there are crucial times within your cycle where you should be hitting your training HARD because the balance of hormones means that you can adapt better, recover better, hit higher intensities and use carbs more effectively? * Did you know that there are times in your cycle when your body needs to RECOVER - the balance of your hormones means that you won't recover as well, you can't use carbs as effectively, you need to fuel differently, you can't hit such high intensities and you don't adapt to training as well? * Do you know that if you push your body hard at the wrong time of the month, that you'll be depleting your system and won't be able to get as much from your training at the time when you are so much more capable of hitting PBs and top end stuff?! Females bodies are a little complicated; however, if women can understand their cycle and know how to use it to their advantage, it's like taking an ergogenic aid - it's POWERFUL STUFF!!!!! If you want to know more, PLEASE come and join me for 5x 20 minute sessions - LIVE or RECORDED where I go into more detail about how to start using your period to your advantage!!!! THE EXTRA EDGE – MAXIMISING FEMALE PERFORMANCE BY UNDERSTANDING HOW TO TRAIN WITH YOUR MENSTURAL CYCLE! Course Date: Monday 4th Oct – Friday 8th Oct 2021 Times: 12-12.20pm (20 minute sessions) Cost: £25 Delivery: I will deliver the sessions live using zoom and I will also provide the recording of the session for those who cannot make it live. Who is this for: Any female athlete who has a regular period and wants to understand how to get more from her performance by training WITH her monthly cycle? Who is this not for: Those women on a contraceptive pill or women who are experiencing changes in their period and are more likely to be in peri-menopause? Course content: DAY 1 - Understanding your cycle. What are the key phases and hormones involved? What is a ‘normal’ length cycle? Why does training to a 4 week periodisation program NOT work for women? DAY 2 – How to maximise your performance by training WITH your cycle? Day 3 – How to mitigate PMS and which supplements to use? Day 4 – How to adapt your nutrition depending on the phase of your cycle? Day 5 – Putting it all together! #femaleathletes #femalerunners #trainingtoyourcycle #trainingtoyourperiod #premenopause #usingthepowerofyourcycle
This Friday at 7pm, we're EXTREMELY lucky to have Mike Antoniades (founder and director of the Running and Movement School) live on zoom! Mike will be answering any questions you may have on run technique, running in general, injuries, rehab and anything else you may want to ask him! He is also going to do a live Run Analysis on Susannah Gill who we had as a guest speaker earlier this year (world marathon record holder). Let me know if you're going to join us - the link for the event is below (it's free to join). This is a RARE opportunity to see Mike talk, don't miss it 🙂 Use this link to attend the event: Join Zoom Meeting https://us02web.zoom.us/j/85433682901... Meeting ID: 854 3368 2901 Passcode: 090939
The weekend takes place on the Wolds Way, Yorkshire. The course is hilly and off road. The weekend will be approximately 9.30am - 3.30pm on both days. It will include a mix of the following: * Trail Running Technique * Mindful Running Techniques * Approx 13-15 miles each day (broken up over the day) - if you're a faster runner, you may cover more miles * Warm up exercises and drills * Hill work * Mobility exercises after lunch to awaken the body for the afternoon run * Stretch Session at the end of each day The group will be a MAXIMUM of 6 people at the moment due to Covid restrictions. All runners are welcome and the groups may be split depending on who attends but you will never be running alone. Cost: * Full Weekend - £99 * One day - £49 Please email for further information
The weekend takes place on the Wolds Way, Yorkshire. The course is hilly and off road. The weekend will be approximately 10am-4pm on both days. It will include a mix of the following: * Trail Running Technique * Mindful Running Techniques * Approx 13 miles each day (broken up over the day) - if you're a faster runner, you may cover more miles * Warm up exercises and drills * Hill work * Natural Movement Exercises to energise the body * Stretch & Mobility Session via zoom on Saturday evening to prepare the body for Day Two. The group will be a MAXIMUM of 5 people at the moment due to Covid restrictions but if these restrictions are eased a little, I MAY increase the numbers to 10 MAX (this is at my discretion). All runners are welcome and the groups may be split depending on who attends but you will never be running alone. Cost: Full Weekend - £99 One day - £49 Please email for further information
As runners, we're often pushing ourselves close to burnout and over training. There is a fine line between training hard and 'too hard'. With increasing pressures for many people during lockdown and many people feeling more stressed - what impact is this having on our training and our physical health? And most importantly, how can we use nutrition to prevent burnout? We're going to be joined by Naturopathic Nutritionist, Suzy from 'Look after you' who will be delivering a short presentation followed by your questions. *This will be aimed at all dietary choices. You can find out more about Suzy here: https://www.look-after-you.co.uk This event is FREE and open to anyone who wants to listen!
Live Question & Answer Session with Fiona Oakes, British distance runner who holds four world records for marathon running. Join us LIVE on zoom this Wednesday at 7pm - use this link to join the event: https://us02web.zoom.us/j/89336504580