NCRC x TEAM MOVESTRONG Running S&C
Team Move Strong
Endurance, Track & Field, General Fitness, Strength & Conditioning, Triathlon, MarathonAre you a runner who knows they should include strength training into their program but doesn’t know where to start? Or maybe you go to the gym, but if anything it’s making your legs MORE sore and you’ve got LESS time for running… THIS ISN’T RIGHT.
We have the solution. We are excited to collaborate with online running community No Club Running Club to guide YOU with the mobility, strength and activation exercises needed to improve your running performance and help mitigate injury.
The plan consists of 3 sessions per week: 1x main session, 2x mini sessions. Training will run in 4-6 week blocks that build week on week so you can feel & see progress. As it isn’t tapered to a specific event, more a general year round plan, you can jump in and out of the program subscription at any point. This is not a bodybuilding or HIIT plan, don’t expect to be blasted or left with jelly legs… it’s designed to support your running, leaving you fresh & energised. You don’t have to do a lot of S&C, it just needs to be effective. 🔐
STRENGTH + ENDURANCE = RESILIENCE
Conditioning
A
Breathwork & Mobility
Perform 1-2 Rounds, 30-60s on each exercise: 1] BREATHING TO EXPAND LUNG CAPACITY 2] FOAM ROLLING OF TIGHT AREAS
Mobilise & Activate
B
Perform 2-3 Rounds, 30-60s on each exercise: 1] ARABESQUE 2] BIRD DOG ROW 3] QUADRUPED THORACIC ROTATION 4] 9090s
C1
DB Front Squat
3 x 10
C2
Seated Banded Row
3 x 10
D
Eccentric Single Leg Calf Raise
CORE & CAPACITY
E
Perform 3-4 Rounds, 30-60s on each exercise: 1] FOAM ROLLER SAW 2] COPENHAGEN PLANK 3] PIKE LEG LIFTS 4] PSOAS MARCH
Soft Tissue Work
A
Foam Roll Mobilisation
Use a foam roller and/or lacrosse ball to massage & invigorate key muscle groups including: 1] Feet 2] Hamstrings 3] Glutes 4] Thoracic Spine and anywhere else that needs some attention before your session begins. This helps to wake up your central nervous system and release tight muscles.
Dynamic Mobility
B
Dynamic Mobility
Perform 2-3 Rounds, 15-30s on each movement. Rest 30-60s between rounds. Pick up the intensity with each round. 1] Squat & Rotate 2] Lunge & Overhead Reach 3] Hamstring Sweep 4] Open the Gate
C1
Double Glute Bridge
C2
Alternating Bird Dog
2 x 5
D
Depth Drop to Stick
2 x 3
E
Single Leg Hop (Linear)
2 x 3
Conditioning
A
Breathwork & Mobility
Perform 2 Rounds, 30-60s on each exercise: 1] BREATHING TO EXPAND LUNG CAPACITY 2] FOAM ROLLING OF TIGHT AREAS
CORE & CAPACITY
B
Perform 3-4 Rounds, 30-60s on each exercise: 1] DOWNWARD FACING DOG TOE TAPS 2] HOLLOW BODY CRUNCH 3] DOUBLE GLUTE BRIDGE 4] YOGA PUSH UP
C1
KB Deadlift from the Blocks
3 x 10
C2
Single Arm Floor Press
3 x 10
Emma Wallace
Emma has been a qualified fitness professional for a decade. Her career began as a PT and has since evolved to see her specialise in Strength and Conditioning and as a performance coach for endurance athletes. Emma has also applied her skills in various settings such as NHS Physio and Neurorehab.
Aldina Robinson
Endurance Athlete
Verified Athlete"I have an amazing coach, so supportive and encouraging and I can see progress. I can see myself getting back to where I was before an injury... but stronger!"
Jess Gray
Marathon Runner
Verified Athlete"Team MoveStrong has been incredible from start to finish. I would not have been able to do this without their support. It is such a great feeling knowing someone is out there wanting you to achieve as much as you do (and more!)."
Alan Wardle
NCRC Founder
Verified Athlete"I've known Emma of MoveStrong since I first launched NCRC in 2019. She is so passionate about all things, cycling, running & fitness. When we wanted a coach collab she was top of our list. I'm really excited for what her knowledge can do for the NCRC community."
When you join a team you’re getting more than programming, you’re joining an online community.
NCRC x TEAM MOVESTRONG Running S&C
NCRC x TEAM MOVESTRONG Running S&C
NCRC x TEAM MOVESTRONG Running S&C
