New

NCRC x TEAM MOVESTRONG Running S&C

Team Move Strong

Endurance, Track & Field, General Fitness, Strength & Conditioning, Triathlon, Marathon
Coach
Emma Wallace

Are 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

benefit-image-0
Why Do Strength Training?
Running is a demanding sport with each foot strike generating 1.2-3x bodyweight through the lower limb... Strength training helps to keep the body more resilient and ready to take this kind of pounding! It is also well know to... - Improve Running Form - Increase VO2 Max - Improve Anaerobic Function - Improve Body Composition & more!
Features
feature-icon
Programming 3 days per week
Strength training that’s accessible for runners of any level or background.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Committed Teammates
Join fellow members of No Club Running Club & beyond who are also striving to improve their performance.
feature-icon
Delivered through TrainHeroic
All sessions are delivered directly from the Train Heroic app, free to download to your phone and simple to use.
Equipment
Required
Resistance Bands
Recommended
Kettlebells // Dumbbells
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
NCRC Core & Conditioning (approx 20mins)

A

Child's Pose Breathing

2 x 15

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

Conditioning

C

NCRC Core & Capacity Circuit [1]

NCRC Core & Capacity Circuit [1] Select Timer for "EMOM" x3 Rounds 1] Front Plank (Max Effort w/TIR = 5s) 2] Soleus Calf Raise (Max Effort es w/ RIR= 5) 3] Hamstring Bridge (Max Effort es w/ TIR= 5s) 4] Banded Clam x (Max Effort es w/ RIR= 5) 5] Frog Stretch* 1:00 EMOM = Circuit training with designated work/rest ratios. Every minute on the minute, perform 1 exercise then rest for the remainder of the minute. Move onto to the next exercise in the following minute. TIR = Time in Reserve. How much time you predict left before failure. Prevents maxing out. RIR = Reps in Reserve. How many you should have left in the tank. Prevents maxing out. Es = Each side

Tuesday
NCRC X MoveStrong Pre-Run [1]

Soft Tissue Work

A

2 Rounds - 15-30s on each movement: 1] Lax Ball Foot Mobilisation 2] Thoracic Extension on Foam Roller 3] Hamstring Foam Roll 4] Glute Foam Roll

Mobilisation

B

2 Rounds - 15-30s on each movement: 1] Hamstring Sweep 2] Lunge & Reach 3] Squat & Rotate

C1

Rear Foot Elevated Split Squats

2 x 5

C2

Eccentric Single Leg Calf Raise

2 x 5

D1

Bilateral Jump to Landing

2 x 3

D2

Assisted Single Leg Jump

2 x 5

Thursday
NCRC x MoveStrong [Foundations Block] 2

Soft Tissue

A

Soft Tissue

1-2 Round(s) depending on how ready you feel to move. 30s on each: 1] Breath-work drill - focusing on expanding the ribcage using your diaphragm not shoulders. 2] Foam roll key areas inc. glutes, quads etc. 3&4] Mobilise

Prep

B

Movement Prep

Complete 2 Rounds, 15-30s on each exercise. Build intensity with each round. 1] Bird-Dog 2] Prone I T Y 3] Side Lunge (RX= with sliders, Scaled= without)

C

Bilateral Jump to Landing

1 x 5

D1

Box Goblet Squat

3 x 8

D2

Side Plank on Elbows

3 x 15

E1

PVC Hip Hinge

3 x 3

E2

Hip Thrust - Bodyweight

3 x 8

E3

Lying Trunk Twist

3 x 4

F1

Seated Banded Row

3 x 8

F2

Scap Push-Up

3 x 8

G1

Deadbug (Hand under back)

3 x 15

G2

Wall Sit

3 x 0:15

Coach
coach-avatar 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.

closer-image-1
closer-image-2
Join the Team!

STRENGTH + ENDURANCE = RESILIENCE

Start My 7-Day Free Trial
closer-image-3
FAQs
Do I need to be a member of a gym?
No. All of the workouts are designed so that they can be done from home using bodyweight or easy to get hold of equipment. However the gym is a great place to keep you focused on your sessions so we always recommend it!
Will it make me muscular and heavy?
This is not a bodybuilding program, it is not designed to make you put on mass or large amounts of muscle. This is a Strength & Conditioning plan designed to make you a better & more resilient runner. Professional runners perform similar S&C and how many of them look like Arnie..?!
Is it just core & squats? I already do that...
S&C involves a lot more than just core & squats. We will work on your upper body strength to improve running posture; do plyometrics to make your stride more efficient; lower limb capacity to help mitigate injury and much, much more.
The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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!)."

verified-athlete-avatar 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."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

NCRC x TEAM MOVESTRONG Running S&C
screenshot1
NCRC x TEAM MOVESTRONG Running S&C
screenshot2
NCRC x TEAM MOVESTRONG Running S&C
screenshot3
NCRC x TEAM MOVESTRONG Running S&C