Sydney, Newcastle & Hunter Region
+61421003040

RUNSTRONG

RUNSTRONG is our dynamic functional strength class specifically for runners. Important for improved running efficiency and form, 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.runs within UpnAdam and Genesis gyms in Newcastle, Shire PTC Kirrawee in Sydney South and ITRAIN Broadway in Sydney CBD.

Runstrong is suitable for anyone wanting a high energy strength session incorporating lots of 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

THE COST

Costs are per term (10 weeks)

UPFRONT PAYMENT

1* Weekly MYRUNGROUP = $199.

1 * Weekly RUNSTRONG = $199.

1* Weekly MYTRAILGROUP = $199.

Combination pricing

  • Add a group for $39! ie do two myrungroups a week for only $238.
  • RUNSTRONG + MYRUNGROUP or MYTRAILGROUP = $199 + $149 (visa-Versa)

CONTRACT PAYMENT

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

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

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

ECXEL

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

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

 

CURRENT SESSIONS

SYDNEY

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HUNTER

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SYDNEY SOUTH

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Attacking the Bosu


Stengthening Glutes

Core Strengthening

View this video if you would like to be taken through the online enrol process

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RUNSTRONG CLASS SPECIFICS

Exercise focus

Each exercise is predominantly classified as having a focus on either:

  • Core conditioning, or
  • Leg Strengthening & Stability

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.

 

Typical Class structure

Different weeks have a different focus for participants and constantly remind them that many muscles need to be correctly engaged to allow improved running form.

Some exercises engage and fatigue muscles more quickly than others, so a careful balance of exercises is required throughout the class; this balance is incorporated into the weekly classes

Warm-up 5-10 minutes

Round 1 exercises

A group of exercises completed a number of times through for a specified amount of time, specifically activating, recruiting and strengthening muscles important to an aspect of running form.

Filler

“Filler” is a series of exercises, which is used at a specific point in the class. These exercises are completed in every class over a term and allow for participants to assess their own improvement. Repetitions, time per exercise and degree of difficulty of these exercises generally increases throughout the Term

Round 2 exercises

A group of exercises completed a number of times through for a specified amount of time, specifically activating, recruiting and strengthening muscles important to an aspect of running form.

Cool down

A series of low impact and heart rate exercises allowing participants to complete their workouts effectively.

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