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Run Ready

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25.01.2022 Look up. Smile. Enjoy what we have. Then #running #girlsrunning #runningisfun @ Righetti Oval

25.01.2022 How we communicate to developmental and recreational #runners will impact their understanding, enjoyment & engagement. These, their improvement & longevity. In turn, their #performance. The language of training must be accessible. #reps #intervals #threshold #tempo must be understood before they are implemented, sometimes focusing the on ‘getting it right’ rather than feeling good, doing it. Using descriptive language with beginners - #relaxed #steady #build #con...sistent #effort - provides direction + opportunity to develop #intuitive sense of #pace & feel. Guidelines for #time & #frequency help manage volume, while encouraging autonomy = confidence. Will they make #mistakes? Yep. Learning is messy. Groups provide support. The #goal? Make running #fun & accessible, so #training is consistent & repeatable. #runcoach #runmelbourne #loverunning #runningwisdom #runningcommunity

24.01.2022 Enjoyed listening to @benjaminbuckingham talk running with @bradytrell @insiderunningpodcast We have worked with Ben for >10 years & enjoyed watching him reach new heights in 2019 - reward for determination, persistence, nurturing ambitious goals, a passion for the sport & willingness to embrace a training environment that supports & challenges you to keep improving @ststephensharriers @melbtrackclub #running #steeplechase #thevalleyeffect #insiderunningpodcast #runnerstalk #getmynameright #nextstoptokyo #getbetternotgood #pursuitofexcellence

23.01.2022 #womenshealthweek We love supporting women and girls to be active and strong. #womensrunning #womensstrength #runready #aussieaths #strengthforrunning #runcommunity #runcoach #thisgirlcan

16.01.2022 Conditioning exercises are always delivered in the context of the athletic proprieties we are looking to develop. Here, we have added explosive elements, emphasising coordination, at the conclusion of a high speed-low volume run session 1) 3kg med ball throw - sprint & catch off 1 bounce 2) frog jumps ~10m/ 5-6 jumps 3) 2kg med ball - high knee run, bracing against moving ball (chest, front, overhead, side) 4) broomstick overhead - 3 hops, switch 3, repeat x4-6... ~1min, 2-3:00 rest, repeat x2-3. Made look easy by @alexandar_argyropoulos #rundevelopment #sprinttraining #teenstrength #coordination #ltad #runcoach #speed #running

15.01.2022 We all recognise that home-schooling has its challenges. What’s less recognised is the impact it has on growing bodies. Less incidental movement; extended periods of sitting - often with compromised posture; & energy-sapping screen time, hour on hour. Our teen strength classes focus on posture, mobility, stability, balance, coordination & education. Delivered virtually atm. Thanks to coach @_emmateal_ for a great ‘daily reminder’ checklist to encourage consistency with these basics. #teenstrength #keepmoving #strengthforrunners #mobilitymatters #running #melbournerunners

15.01.2022 Great to chat with Melissa MacGowan from @go.to.grow on this week’s podcast about our approach to coaching running and our running business. I bet you have some new ‘skills’ and ‘experience’ to add to your resume post 2020? Barista, home ‘maker’, virtual whiz, dodgy teacher, GF pancake production manager, bouncer, podcast rookie, teen training.......the, I mean my list goes on.... The point is, you have been doing and trying new things. Not necessarily by choice and your growth curve may be crazy steep. This is when new and proven habits are SO important to support us. Do you like to move it move it Movement is right up there for (legal and recommended) mental, physical and emotional support. My old friend George captured it beautifully recently when she knocked me over by saying I am running 3 times a week. I hate it but it is so good for me! The challenges and opportunities of 2020 are symbolically captured by George now self-identifying as a ‘jogger’ after 30 years of turning her nose down at it with strong conviction. This week I chat with coaches Jo & Nick Bowden @runreadycoach about running a running business together. A great episode for all 2020 movers. Our chat reminds us to apply the ‘incremental theory’ which acknowledges our abilities, qualities and ‘talents’ vary. When it comes to walking, jogging, running we start from where we are and build strength, endurance, possibly pace but certainly joy. We don’t have to be be ‘good’ at it to start and our goal is enjoyment, connection and growth over time. Guess what? If we take that approach, we may surprise ourselves and one step at a time move towards mastery. Keep moving folks #2020growth #runningtogrow #movingtogrow #runningbusiness #canruncanthide #forcedslowdown #buildstrength #keepitsimple #incremental #identity #challengeself #buildcommunity #mixitup #keepmoving #onyourpath #findtribe #connection #jogging #jogger #enjoytherun #parkrun #city2surf #melbournemarathon #reasonstorun #walking #walker #gotogrow #gotogrowpodcast #growzone #ifshecanweallca See more

14.01.2022 Hurdle exercises aren’t just for the lithe & limber T&F athletes. We use hurdles with all our runners bc they deliver on our strength training KPIs: Agility Balance Coordination Mobility... Stability Postural awareness Not everyone has hurdles in their garage, or farm fences to get through, so improvise - use chairs, end of a couch, cushions stacked up or your imagination! Have a go at our hurdle combos and get creative with some of your own. #runningdrills. #hipmobility #strengthforrunners #runstrong #runcoach #runready #balance #runinjuryfree #runningmelbourne

14.01.2022 Repost from @aussieaths Yo Victorians... we are back!! As we move out of lockdown, the return to community sport has been given the green light, and we are soooooo ready to go! We are running a shortened 6-week Term 4 program and enrolments are now open via aussieaths.com.au. Class sizes are limited to 10 - act quickly to avoid disappointment. We can’t wait to see the kids again - running, jumping, throwing, learning, laughing and of course following our covid safe ...protocols. #returntosport #athletics #kidssport #kidsfitness #fitkids #activekids #healthykids See more

13.01.2022 No #grouptraining No #races No worries! Personal challenges remain available. Choose your own course & distance, with some guidelines & see how well you can pace yourself for 2 efforts. #round1 of the #iso #pacing #challenge produced some impressive #results from the #development #traininggroup last w/e. @emilym04_ thewith a differential of -1s for her 2x2k loop, followed closely by Em B -4s @thali.worsam & Sophie, both -5s. Nearly run of the day was @avabennnett who couldn’t put the brakes on & stormed home to be -15s. Can’t win with that tactic but for effort. Historical All runners adhered to current restrictions. #morningrunclub get their turn this weekend. #teenrunner #runreadycoach #runningmotivation #runningcommunity #isorunning #melbournerunners

12.01.2022 After a 12:12 (unofficial) #pb at the #tan 2 weeks ago, what time will @aidenavicedubuisson #run around Princes Park this week? @ststephensharriers

11.01.2022 Check this out! Thanks to our fantastic clothing & merch supplier @teamapparel we are now COVID ready. And great for cold morning runs, too. Contact us to get yours #nosuchthingastoomuchorange #teamapparel #runready #everydayisarunday #running #morningrunclub #covidrunning

08.01.2022 Winner winner!!! It took perfection to claim victory in our Run Club August pacing Challenge. The aim was: run back-to-back efforts between 2-5km. you choose course, distance, pace & recovery complete within 45mins, including rest time pace yourself as consistently as you can ... @abigailmerciamacfarlane nailed it with 2 x 3km @ 14:23 for BOTH. A punishingly close 2nd were Jo F, Reg & @t_worsam with +/-1s. So close! So awesome. #runcoach #runningmotivation #running #runningcommunity #loverunning #runmelbourne

07.01.2022 30min strength routine for our secondary school students we would normally be coaching face to face at this time of year. Focus is always on posture and ABCs (agility, balance, coordination) with this age group. Speed can be added to increase challenge. Feeling thankful that we can still catch up via Zoom. #strengthforrunners #teenstrength #running #melbournerunning #runready

07.01.2022 Cup Day Canter & Coffee. So great to catch up with some of our Run Club this morning - together, in Melbourne and shining.

07.01.2022 It’s been fantastic to have our morning run club returning this week. Regular interaction with our running family makes us . We have also been busy recruiting the next generation of Run Ready runners. @jcur1 #running #runningfamily #runclub #runfun #kids #kidsrun #wearerunready

05.01.2022 We feedback from our #runners . We can’t u but we stillu. We did say it was #changeitup #september

05.01.2022 Back in the gym and back to our basics for #womensstrength session. #strengthforrunners #strength #runningcoach #movementismedicine

01.01.2022 Great post from @dr.abby.peachey. Read on! Runners have firm beliefs on what they should be doing to prevent injuries. What if I told you many of these treatments and modalities are not as effective as once thought? In this study, 720 runners answered a questionnaire after an organized running event. They were asked their beliefs on injury prevention strategies. Their responses included stretching, appropriate shoes, strength training, balance training, insoles, mas...sage, kinesiotaping, and orthoses. Of these runners, 21.9% were dealing with an injury prior to the event. Clearly their strategies were not working So, what DOES reduce injury risk? Training load management- Are you monitoring frequency, duration, intensity of workouts to ensure you are not progressing too quickly? Are you factoring in other life stressors that may be limiting your body’s capacity to take on physical stress from workouts? Sleep- Are you getting at least 7-8 hours of sleep each night? Our bodies need sleep to adequately recover from our training loads. Without enough sleep, we are slower to recover and this heightens our risk of injury. Nutrition- Are you fueling your body for the activities you are performing? Athletes need to ensure their caloric intake is at least what they are burning during the day to avoid a caloric deficit. This leads to low energy availability and results in compromised physiological processes which can affect recovery, performance, and increase injury risk. Strength training- Are you lifting weights? Stronger athletes get injured less. The stronger you are, the greater capacity your body has for physical activity. Not sure where to start or how to piece these areas together? Reach out to a running coach. Wilke J, Vogel O, Vogt L. Why Are You Running and Does It Hurt? Pain, Motivations and Beliefs about Injury Prevention among Participants of a Large-Scale Public Running Event. Int J Environ Res Public Health. 2019;16(19):3766. Published 2019 Oct 7. doi:10.3390/ijerph16193766 See more