Run Smart | Sport & recreation

Run Smart

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25.01.2022 https://activeforlife.com/raise-confident-active-girls/ Point 4. Find a safe girl-friendly place for her to exercise. 'Small female-only sports groups or classes where girls and their female relatives or caregivers can even participate alongside them is an ideal way to boost a girls confidence.' Point 5. Get girls running! Running is something any female can do as an able-bodied individual, but many choose not to do because they dont think they are meant to or that their body is built to, or dont want to sweat or work that hard. So it must be FUN!! https://runsmartbooking.as.me/

24.01.2022 Run coaching is not just for high performance runners. Great to be helping people develop skills for lifelong physical activity.

24.01.2022 Running on holidays . A great way to explore new places. Umina & Pearl Beach.

24.01.2022 Run Smart is now an NSW ACTIVE KIDS PROVIDER! So claim your 2nd Active Kids Voucher for the year and book your daughter in to have fun with the GALs. 4 places remaining in the Year 3 GALs & 2 places in the Year 4-6 GALs. Your voucher completely cover the cost of the program this term!! http://www.runsmart.net.au/galsgirlsactiveforlifesessions

23.01.2022 Another 32km down today for the extra mile fundraising cycle. Almost all on cycle way now that the path from Speers Point to Glendale is complete. 160km done for the month. https://www.theextramile.org.au//cathnankerv/virtual-cycle #theextramile #cerebralpalsyalliance #lakemacquarie #lakemacquarietourism #haowomen #activekidslakemac

22.01.2022 Last chance to book your FREE trial session in this week. Contact Cath

21.01.2022 Sometimes we can forget that sport should be fun and games for kids.

20.01.2022 Weather is not looking great for running tomorrow. But a Run Stronger class will help improve your running without getting wet! 9am Monday. http://www.runsmart.net.au/timetable-booking

19.01.2022 Which one are you?

19.01.2022 I was asked if the running basics workshop is 90 mins of running. Absolutely Not! There is no expectation that attendees can run for a long time or quickly. 90 mins allows plenty of opportunity to practice some tips, be given specific feedback and ask questions. Book your place to avoid disappointment. Book using the event link below.

19.01.2022 A gift voucher for a running assessment or private run coaching session is the perfect gift for the runner who has everything, or to help kick start your running fitness in 2021. Contact Cath for details. http://www.runsmart.net.au/running-assessment

18.01.2022 Are you one of the 70 percent of recreational runners that has had a running related injury (Monash University Accident Research Centre 2006)? Does every step feel difficult and running never seems easier? Do you often have aches and pains during or after your run? If you answered yes to any or all of these then read on http://www.runsmart.net.au//if-you-want-to-feel-better-run Run Stronger classes with Run Smart start Thursday 9am. http://www.runsmart.net.au/run-stronger

18.01.2022 It looks like the sun is going to be out for Run Club in the morning! Boys welcome tomorrow if they would like to get in some last minute practice of some starts and relays for the athletics carnival Thursday . See you 8am Eleebana Public School.

18.01.2022 What is the main difference between an electrolyte supplement and a sports drink? The main difference between electrolyte supplements and sports drinks are the ...electrolyte (sodium) and carbohydrate (glucose) content. Electrolyte supplements can be added to water for effective hydration in sports where excess energy (sugar) is not desirable. Sports drinks can be used in sports such as marathons, triathlons and other endurance events where optimal fuelling (carbohydrate) is required in addition to hydration needs as these can contribute to fuel needs before and during exercise and refuelling needs after exercise.

17.01.2022 Great morning out at Maitland Tri Club monthly race. Beautiful cycling through the country side with horses walking down the street! A wonderful race to try triathlon and there’s one every month

17.01.2022 GALs sessions are filling quickly. 5 places remaining in Younger (year 3) GALs group. https://runsmartbooking.as.me/

17.01.2022 27km done this morning. Bit Chilly but beautiful! 1 more ride should see me complete 300km for May. for the weekend weather. Thank you for all the donations so far. https://www.theextramile.org.au//cathnankerv/virtual-cycle

17.01.2022 Due to a high level of interest there is now a GALs session scheduled for Thursday afternoons for Year 3 girls. Use the link to book. Get in quickly as there are limited places. https://runsmartbooking.as.me/

16.01.2022 Great advice here. If you would like some help to avoid these 5 mistakes get in touch.

16.01.2022 https://youtu.be/S8eNPRy6jPE

14.01.2022 New timetable starts Monday 12th October. Run Stronger classes 9am Monday and Thursday. Max 4 per session. A combination of strength, stability and running to improve general strength and fitness, and running performance. Beginners welcome! Any questions message Cath.

14.01.2022 Great running group session this morning! Speers Point park is a beautiful location looking over the water and so much greenery! We had a discussion about pre-run nutrition and the use of caffeine to help with training. Here is a link to some interesting info. This short podcast on caffeine is worth a listen. https://podcasts.apple.com//thinking-nutriti/id1494549885 https:// And Sports Dietitians Australia website has fantastic fact sheets for loads of different sports. This one is for distance running. www.sportsdietitians.com.au//food-for-your-sport-distance/

14.01.2022 This Friday 10th July & Friday 17th July 9am-10am are the last opportunities to take advantage of discounted quality group run coaching. $10! New pricing, new classes and timetable for Term 3 to be released shortly. Meet at Speers Point Pool entrance. Must book in using the following link. Contact-less payment or cash at the session. https://runsmartbooking.as.me/

13.01.2022 35km done for the morning! Thats 222/300km done for the extra mile cycling challenge for the month of May! https://www.theextramile.org.au/fundraise/activekidslakemac #theextramile #cerebralpalsyalliance #lakemacquarie #lakemacquariecycling #lakemacquariensw #haowomen

13.01.2022 Weather looks great for Run Coaching at Speers point park (down the creek end). Friday 9am all runners and aspiring runners welcome. Book using this link or on @runsmartlakemac. http://www.runsmart.net.au/timetable-booking

13.01.2022 If you are interested in attending a Running Basics 90 minute workshop in the near future please write 'interested' in the comments

13.01.2022 Running with others is a great way to improve your running and have some fun at the same time. Hopefully some of your questions are answered in my blog post. http://www.runsmart.net.au/timetable-booking

13.01.2022 It's wonderful to be able to encourage and help my clients to run better, and feel better running. And it's definitely more fun with others!

13.01.2022 Friday tomorrow Woo Hoo! Weather looks great for run coaching. 9am Speers Point Park (creek end). Make sure you book. Use the booking button @runsmartlakemac or this link. http://www.runsmart.net.au/timetable-booking

12.01.2022 Before you start to increase your running time consider if your body is ready. Has it had time to adapt to its current load. Here is some food for thought: Every extra 1 minute you run is approximately 170 extra steps. Every step you take puts a load 1-3 times your body weight through your body. The impact on some body parts such as the Soleus (lower calf muscle) is many more times that load.... The amount and type of training you do, conditioning of the muscles you use in running, and your running biomechanics can all contribute to your running health. http://www.runsmart.net.au/aboutrunsmart

11.01.2022 Running is great but its important to include other activities that are good for your body and mind. Cycling is a little easier on your legs while still being beneficial for your running. And you get to visit beautiful spots like this

11.01.2022 SDA Coaches Toolkit Before we consider how to increase protein in our meals and snacks across the day, it is important that our athletes know why they should be... doing this. This factsheet in our Coaches Toolkit will provide the information for coaches and support staff to guide their athletes on how to get enough protein to support their training - https://bit.ly/2PTfYfP #protein #sportsnutrition #performancenutrition #SDA #AccSDathome

11.01.2022 ***** 1 spot left for Thursday Morning ***** If you would like to run better and feel better come along to Run Stronger classes. Start back Monday 9am and Thursday 9am next week. All over strengthening with a focus on running. Only 4 places. Use the link to book. Only $15 per session using a multi pass. http://www.runsmart.net.au/timetable-booking

10.01.2022 Put a spring in your step this Spring by coming along to the Running Basics workshop. For anyone who is new to running, struggles to enjoy running, has recurrent running injuries or just wants to improve their running. Feel free to send a message with any questions. Only 12 places available. Bring a friend! Book using the link. https://runsmartbooking.as.me/runningbasics

09.01.2022 I love it when my watch tells me what I want to hear

09.01.2022 Run Stronger is on Thursday 9am. Max 3 for the session. Location change. Message for details.

09.01.2022 Great News! Term 3 Run Smart timetable is now out. A brand new 'Run Stronger' class has been included on Thursdays 9am at Valentine Scout Hall. 'Run Stronger' is for all runners to improve stability and strength needed to Run Better and Feel Better! Read more about it here and book in! http://www.runsmart.net.au/run-stronger

09.01.2022 Lovely to be out on trails again.

08.01.2022 Another day another 25km around beautiful Lake Macquarie- bit chilly this morning . 185km done for May so far . This photo is near the Speers Point jetty. Hey, today is a big day for my cycling challenge, if you make a donation today it will be matched dollar for dollar (up to a total of $20k)! As you know I'm going THE EXTRA MILE to help kids living with cerebral palsy, It would mean so much to me if you could make a donation today and double the impact for kids living with cerebral palsy?https://www.theextramile.org.au/s/1180/1179

06.01.2022 Look how happy everyone is to be back at ‘run stronger’ classes this week! If you want to join the fun get in touch

06.01.2022 SDA Coaches Toolkit In our first release, we have a fantastic factsheet all about healthy meals for active people. As an athlete you can use this yourself to le...arn how to alter your carbohydrate intake based on your training demands. Or, alternatively as a parent or support person you can use this as a guide to teaching the athletes and active individuals around you how to ensure they are optimising their nutrition - https://bit.ly/31sW5S8 #AccSDathome #SDA #sportsnutrition #performancenutrition #coach

06.01.2022 2 weeks to go until Running Basics workshop! Book in with your favourite running buddy! Learn some tips and techniques to be race ready when fun runs and races return!

06.01.2022 Lots of equipment = Lots of fun! Getting organised for GALs (Girls Active for Life sessions) starting week 2 Eleebana! Limited places left. http://www.runsmart.net.au/galsgirlsactiveforlifesessions

05.01.2022 Not a new video but a great reminder to use positive language about girls and their physical and other abilities https://youtu.be/XjJQBjWYDTs

05.01.2022 GALs for year 4-6 Term 3 is now FULL. The good news is there are still 4 places available for year 3 girls on a Thursday. Both programs start week 2. ACTIVE KIDS VOUCHERS accepted as full payment. http://www.runsmart.net.au/galsgirlsactiveforlifesessions

05.01.2022 RUN STRONGER CLASS Thursday 9am Valentine Scout Hall. Rainy weather = not much running. Keep yourself moving forward with exercises to help you running. http://www.runsmart.net.au/run-stronger

05.01.2022 This Friday 10th & Friday 17th at 9am Run Group Coaching is hitting the paths at Speers Point Park. Meet at Speers Point Pool. Last 2 chances $10 session. If you have kids who will join with you they can run for free. Must book via the link https://runsmartbooking.as.me/

04.01.2022 Plenty of new equipment arrived this week! Come and test it out. A few spots left in tomorrow’s 9am Run Stronger class. http://www.runsmart.net.au/run-stronger

04.01.2022 Congratulations to all those people who have secured an entry to UTA2021. Covid ruined 2020 don’t let injury ruin 2021! Making it to the start line injury free and physically well prepared can be the biggest challenge. There is more to making it to the start line just more running. Invest in building a stable and strong body to ensure your success. Run stronger classes 3 times per week- specific running strength and stability classes. Running assessment and individual strength programs available. http://www.runsmart.net.au/ Keep in mind ‘Your body drives your running form. Build a better body improve your running. Moving better makes you a more durable runner and allows more consistent training.’ (J. Dicharry).

04.01.2022 3 weeks til Running Basics workshop. Only 7 places remaining. Book in to secure your place.

03.01.2022 $107 and 52km to go to reach my goal of raising $800 and riding 300km in May to raise money to children living with Cerebral Palsy. Please donate if you can. #extramile #cerebralpalsyalliance #lakemacquarie #haowomen #womenwhoridebikes https://www.theextramile.org.au//cathnankerv/virtual-cycle

03.01.2022 1 week to go. 6 spaces left. If you have clicked interested make the commitment now to improve your running. Beginners very welcome!

03.01.2022 Good news for recreational runners!

03.01.2022 Run Smarts new group run coaching home is at Speers Point Park. Monday and Friday 9am.

03.01.2022 Ready to go for this mornings running basics workshop!