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13/02/2023 - Weekly newsletter for Run Move Connect members!



Hello to members new and old,


Happy Long Weekend everyone. We hope you have all enjoyed a nice little break after a busy start to the year.


Please see below for your weekly update- we can finally give you an update on new classes coming soon and events in the pipeline.

 

Social Event for February

We are going to host our first social event for 2023 at the Lost Captain on Sunday 26th of February from 2pm. Bring your friends and family along for a lovely afternoon of great food and drinks, whilst supporting our local watering hole.


 

Timetable


We are very excited to announce a Recovery session to be held on Friday afternoons at 5pm. This session will be half an hour in length. We are going to start with one class with a plan to increase class sessions in line with the addition of a cardiovascular session.

The Recovery Session will start on Friday 24th with Nichola with the Cardiovascular Sessions to start in the coming month.


Please see below for class descriptions:


Recovery Session:

Our recovery sessions are a great opportunity to work on your mobility and flexibility. These sessions will focus on stretching, range of motion and mobilization of your body. Recovery sessions will slow the mind and body, allow you to be present and calm and enhance overall mental health.

It is a perfect end to your week after the running and strength sessions and overall lifestyle load. It will allow your body to be best prepared for the weekend and week ahead and enhance your body’s physical function.


Cardiovascular Session:

Interval session that increases heart rate and maintains heart rate elevated for sustained period of time. Improve and increase cardiovascular fitness with reduced risk on injury, low impact load on body for sustainable training and able to be progressed and regressed as needed. Achievable for all fitness and physical health status’ with self perceived achievable outcomes.


 

Social Saturday

Great turn out for Social Saturday this week.

Remember to bring family and friends for a run or walk to kick start your weekend.

Don't forget, time trial is on this Saturday! We will have time keepers recording results for everyone attending.

 

With specific class times getting popular and in high demand, we need to reiterate the importance of cancelling your spot before an hour of the class starting. This will allow for members on waiting lists to jump in to the class and be ready to go.


Our 6am strength time slots specifically are becoming more popular now that everyone is getting back to work, please only book into these sessions if you are very confident you are going to be attending. We understand at some stage everyone will have to cancel for specific reasons (sickness, fatigue, family, work, etc) but please cancel your booking as early as possible to allow those that are 100% available to attend.


Those who are on waiting lists, please ensure you look at your emails to secure your spot when someone does cancel.

 

Upcoming Running Events

RUN THE BRIDGE: Run Move Connect has entered a team for this year's "Run The Bridge" fun run. The event will be held in Hobart on Sunday the 5th of March. This is one of Tasmania's premier running events that sees all participants journey over the iconic Tasman Bridge! We would love to see as many RMC members at the event as possible. To register and to be automatically joined to Run Move Connects registered team please click HERE.


HOBART AIRPORT MARATHON FESTIVAL: Run Move Connect has entered a team for this years "Hobart Airport Marathon Festival". The event starting points are around the Constitution Dock and will finish in the heart of Salamanca on Sunday the 2nd of April. The inaugural event was held last year where RMC was represented well, this year we want to better our attendance numbers! Click here to register and make sure you enter the team name "Run Move Connect" when registering. This year RMC have been offered a 15% discount on entry for all races. Enter the code RUNMCHFM-23 in the coupon code section.

Event name

Location

Date

Distances

Run The Bridge

Start at Blundstone Arena

Sunday 5th March, early morning

10km, 5km, 5km walk, 1km (kids)

Hobart Airport Marathon Festival

Salamanca (Hobart)

​Sunday 2nd April, early morning

42.2km, 21.1km, 10km, 5km, 5km walk, 2km (kids)

If you have any questions about any of the events and would like to find out more please get in contact with Brad.

 

Supporting Local Business

Get in touch!


We understand the importance of supporting local business and we, through RMC, have had the privilege to meet some amazing business men and women. If you, your family or a close friend own a business in the Huon Valley, we would love to support you and advertise your business in our new segment for our weekly newsletter.


Please send us a short bio, your logo and we will be proud to advertise your work. Send all information to our email- hello@runmoveconnect.com.au

 

Running/Walking session details

See below for your session plans this week-

Tuesday 14th of Feb (Progressive shorter intervals)

2 x 3 min (90s recovery between)

4 x 90s (75s recovery between)

4 x 45s (60s recovery between)


15:00 running - 11:00 recovery = 26:00 total


Thursday 16th of Feb (Tempo / 2 min reps / Tempo)

1 x 5 min effort

2 min recovery

3 x 2 min efforts (90s recovery between)

Extra 30s recovery

1 x 5 min effort


16 min running + 7 min recovery = 23:00 total

Please don't hesitate to contact Brad if you have questions about these sessions.

Tuesday/Thursday mornings/afternoons (6:00am, 9:00am & 5:30pm): Huonville Recreational Oval.

 

Strength Session Details


FOCUS THIS WEEK IS ECCENTRIC LOADING:

  • The focus is on very slow and control movement patterns, particularly on the stretching out of the muscle.

  • You should feel the stretch in muscle. We encourage/emphasise the slowness of that phase of the exercise (for example- straight leg deadlift- very slow on the lowering down- feel the stretch through their hamstrings)

  • Eccentric exercises are a fantastic way to get stronger faster!

  • Members can use moderate to heavy weight

  • As it is a slow movement, ensure you maintain great trunk control and technique throughout

  • Members may feel sore after these sessions which is very normal due to the type of training it is.

STRENGTH CLASS GENERAL REMINDERS

  • Always chat to Hannah if you want to learn more about resistance exercise and its benefits.

  • All sessions are designed and developed by Hannah, if you have any feedback, please pass it on.

  • If you have any new or old injuries that you are carrying, please don't hesitate to let Hannah or Brad know so we can tailor the program to you. It is so important for you to feel supported and cared for at your Run Move Connect sessions.

  • Please take SWEAT TOWELS and drink bottles with you throughout the session. We have new RMC sweat towels, don't hesitate to purchase one if you struggling to find one.

 

Spaces App to easily access our membership portal


Download the "spaces" app by wix now to book sessions, check what's coming up, read the latest news letters and shop our online store!


If you're having trouble finding the RMC portal on the app, follow this link and it should take you there - http://wix.to/c2PojDU?ref=m_cl

 

DON'T FORGET!

All of our Run Move Connect members receive a 12.5% DISCOUNT on all shoes from The Running Edge. The Running Edge provide a free gait analysis and expert shoe advice to make sure your walking (or running) away with the right pair of shoes for you! Just mention on purchase that you are part of Run Move Connect (show them your R.M.C. key ring) and they will be sure to look after you.




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