Do you want the industry leading functional strength an conditioning specific to running to make you the best you can be on the roads and trails? Are you prepared to be challenged and ultimately improve? Well we have this for you – developed by highly acclaimed Road and Trail running elite Athlete Vlad Shatrov and Strength and Conditioning expert Adam Clarke. Results guaranteed!
RUNSTRONG is our dynamic functional strength class specifically for runners. Improve your strength allowing you to hold better form and running efficiency. This equels faster running and less chance of injury! This is critical for identifying any imbalances you may have and addressing them prior to injury! This is the perfect addition for the dedicated runner wanting to take their running to the next level and those returning from injury. Our classes currently run within UpnAdam, ITrain Broadway and Maroubra Bowling club providing those in Sydney and the Hunter access to RUNSTRING sessions.
Runstrong is suitable for anyone wanting a high energy strength session incorporating overall body strength exercises specifically targeting leg strengthening and core exercises with a focus on what will help you become a stronger, efficient and more aware runner. If you enjoy your running, then this is the class for you.
Vlad Shatrov founder of Runlab together with Adam Clarke have developed Runstrong specifically to provide a strength class in which the movements required for improved running efficiency and form are practiced and developed – also while ensuring it remains 100% specific to a runner.
Adam and Vlad continue to build and develop future versions of RUNSTRONG to ensure you are being delivered the best functional strength program for runners available. Apart from runners, anyone wanting to improve their fitness, strength or (power/agility and speed) for everyday life or other sports will benefit fro RUNSTRONG
Whats Included in RUNSTRONG?
Term structure and Flexibility
MYRUNGROUP runs on a Term to term basis, just like RUNSTRONG. Participants enroll prior to a term commencing and attend the class every week over the term – there is also an option to attend the class casually. You don’t have to be enrolled in RUNSTRONG to attend MYRUNGROUP. We understand that everyone has a busy schedule, so if you cannot make your usual chosen rungroup in a particular week – simply jump into another group. We have just as many many runners who always attend the same session as those who have to swap between days or times. For planning however we ask you enter into your preferred group for the first session of the term, but from there you swap as suits.
RUNSTRONG CLASS SPECIFICS
Each exercise has a specific focus on strengthening and engaging the following body sections:
- Lower body, and
- Upper body
Additionally the method of training targeting these muscle groups is related to a specific Form Focus
Each exercise and/or sequence and or week has specific exercises, which help develop runners to having improved running form. This matches up with the FORM component of all MYRUNGROUP sessions. Areas of form focus are classified as either
Upper Body form
Focuses on the developing and improving movement patterns for improved running form derived from the upper body including
- Even arm swing and power
- Relaxed arm carrying and relaxed upper body muscles
- Body positioning from the hips to the head with muscles correctly engaged to support a forward and upright posture
Lower Body Form
Focuses on the developing and improving movement patterns for improved running form derived from the lower body including
- Foot landing and positioning closer to being inline with the hips
- Stride pattern and leg lift balanced and even
- Economical cadence
Speed, Agility and Power
Focuses on the developing and improving movement patterns for improved running form derived from being able to recruit necessary muscle fibres and patterns of movement including
- Being agile
- Being aware
- Developing good speed of movement when engaging various muscle groups.
Costs are per term (10 weeks)
1* Weekly RUNSTRONG = $199.
1 * Weekly MYRUNGROUP = $199.
1* Weekly MYTRAILGROUP = $199.
- Add a group for $39! ie do two Runstrongs a week for only $238.
- RUNSTRONG + (MYRUNGROUP or MYTRAILGROUP) = $199 + $149 (visa-Versa). Ie pay the full price for the first class type and save $50 when you combine combine two different class types!
There are four levels of contract, and each level allows you to pay in 3 monthly payments or 12 weekly repayments, effitively spreading the cost. The contract levels are
Base is if you only do 1 session a week. This can be Myrungroup/Mytrailgroup or Runstrong. Base Monthly is if you want to pay the term over 3 Monthly pays. Base Weekly is if you want to split over 12 weekly pays. NOTE: This is slightly more expensive overall then buying the term straight out
Progress is if you only do 2 same sessions a week. This can be Myrungroup/Mytrailgroup or Runstrong. Progress Monthly is if you want to pay the term over 3 Monthly pays. Progress Weekly is if you want to split over 12 weekly pays. NOTE: This is slightly more expensive overall then buying the term straight out
Excel is if you only do 2 different sessions a week. This can be Myrungroup and Mytrailgroup or Myrungroup and Runstrong for exampke. Excel Monthly is if you want to pay the term over 3 Monthly pays. Excel Weekly is if you want to split over 12 weekly pays. NOTE: This is slightly more expensive overall then buying the term straight out
Soar is if you want unlimited classes of any type. i.e. a Myrungroup session/s , a Trailgroup session/s, and Runstrong session/s
Casual sessions = $30
Every Runner entering the Term will receive a key tag which gives you exclusive member benefits for that term Members benefits
(Link to timetable page)
TYPICAL CLASS STRUCTURE
Classes run for 60 minutes.
Standards for our rungroups are below as a FYI. These are essential to ensure that all levels of Runlab runners are training at a pace that will see them improve and 2. So that runners don’t become injured. Our Runstrong classes whilst not requiring a running standard as such, are intense and if you have not been undertaking regular strength & Conditioning you may find it very challenging at the start. We can modify exercises based on ability but encourage you to speak with us if you are unsure of your ability.
A group Runner (Male Sub 12, Female Sub 12:30) 4:00, 4:10 per km
B group Runner (Male Sub 14, Female Sub 14:30) 4:40, 4:50 per km
C group Runner (Male and Female Sub 16:30) 5:30 per km
ELITE (Male Sub 10, Female Sub 10:30)Note the times above are for a hard 3k effort and runners are not required to run that fast all the time but show potential too.