22/09 - 05/10 Fortnightly Newsletter For Run Move Connect Members!

Hello to all of our RMC'ers!

We hope you have all had a great weekend and looking forward to the training week ahead. With some RMC instructors away enjoying the sunshine in BALI (we're not jealous!) there are some small updates to the Pilates schedule for the next fortnight (read segment below).

This weekend (Sat 27th September) we’re keeping with tradition and bringing back our AFL/Sports-themed Social Saturday! This isn't just for the footy fans, come along in your favourite team gear (local or professional) and join us at Reba Sear, 8am.

We look forward to seeing you all for the fortnight ahead!

CLASS CANCELLATION

There will be no 4:30pm Pilates class on Tuesday 23rd and 30th of September. This class will resume on Tuesday 7th of October. Normal Pilates times will continue on those days.

Ladies night!

A fun night out for the ladies who want to groove in comfort and get active at the same time!

Contact Brittany on 0497112851 if you would like more info.

DOVER FUN RUN

🎉 Free Annabelle Run (kids 2km) Entries for RMC Members!

We’re excited to share a special offer for our RMC community!

From today onwards, any adult or junior entry purchased under the Run Move Connect team will receive free entries for the Annabelle Run, perfect for our little runners. 🏃‍♀️✨

To claim, simply email run@doverfunrun.org with the number of entries you’d like, and they'll send them through manually.

Don’t miss this chance to get the whole family involved!

ALL MEMBERS TO UPDATE CONTACT DETAILS

You may have noticed some of the below flyers on the walls around the RMC Strength & Pilates studios. RMC is aiming to get everyone's contact/ emergency contact details up to date and accessible for our staff to view easily in case of an emergency.

Your safety and the safety of those around you is our top priority, please help us by ensuring your contact details are up to date and filled in the required fields.

Please read the instructions below on the flyer and follow THIS LINK to log in and update your details.

Thanks for your understanding!

TIMETABLE

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

Running Session Details for the upcoming fortnight.

Tuesday 22nd of September Session details:

2 x 3 min efforts, 90s rec between

4 x 90s efforts, 60s rec between

4 x 45s efforts, 45s rec between

Volume: 15 min run + 9:15 recovery = 24:15 total

Purpose: Touching on efforts around 5k race pace and faster to be ready to go for Time trial on Saturday!

Thursday 24th of September Session details:

2 sets of the following:

4 min effort, 90s recovery

60s effort, 60s recovery

45s effort, 45s recovery

30s effort, 30s recovery

15s effort, 2 min rest (between sets)

Volume: 13 min run + 9:30 recovery = 22:30 total

Purpose: Lighter session prior to time trial, should be a feel good session, walk away from today feeling like you have plenty more to give!

Tuesday 30th of September Session Details (Hills! Meet at Ranelagh Showgrounds):

1 x long effort

4 x 1 min hills

2 min rest

1 x long effort

4 x 45s hills

A slightly modified hills session in preperartion for the Dover funrun where we will be doing some longer efforts up (and down!) hills to prepare for some of the undulation.

Thursday 2nd of October session details:

4 x 5 min efforts, 90s recovery between

**Option for reps to be broken up half way with 1 min walk between**

20 min run + 4:30 walk = 24:30 total

Purpose: Steady tempo session today after hills on Tuesday. Locking Into one pace and sitting there for as long as possible!

Saturday - Social Saturday 5km run or walk @Reba Sear

Sunday - Long run Time and location TBC (Join our RMC runners Facebook group for more info!)

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

Strength Session Details for upcoming fortnight.

Week starting: 22.09.2025

Strength Class Focus: Eccentric Loading

Eccentric loading is all about building strength quicker through very slow and control movement patterns. With this slowness in movement, it challenges our ability to maintain postural setting, avoid poor loading patterns when under fatigue and when sustained effort is required; you have to constantly check in with your body and it's position. Check your pelvic position, core activation and shoulder setting to reduce the risk of injury.

You will notice that all the exercises chosen during this week emphasise the stretching and lengthening out of a muscle. If you are are unsure which muscle is contracting, then reach out to your instructor. There will greater depth in range of motion to create this increase in movement and stretch.

Eccentric loading improves joint stability, tendon health and injury prevention, it enhances flexibility and range of motion. Remember to be very slow and controlled. IF think you're going slow, go slower!!

Week starting: 29.09.2025

Strength Class Focus: Anterior and Posterior Sling

This focus area is to improve pelvic stability and compression to enhance trunk function and activation and reduce poor loading patterns of our spine and pelvis. It is all about creating co-contraction of muscles to encourage a strong bodily foundation.

Many members have had a history of pelvic instability causing an increase in lower back pain and discomfort. This pain causes poor muscle activation and continues to challenge functional movement patterns as a result. Increase pain reduce function, reduction in function reduces strength and inturn, balance and stability. All impacting our health.

We will be using two pods. Pod A will work on our posterior sling- muscles of your behind: posterior shoulders, upper/mid and lower back muscles, triceps, glutes, hamstring and calves. Pod B will focus on your anterior sling- muscles of your front: anterior shoulders, chest, abdominals, adductors, quadriceps, anterior lower legs. Be ready for some interesting exercises that encourage muscles to work together to enhance stability.

Understanding the Foundations of Pilates:

This fortnight is a freestyle week with a mixture of core foundation pilates exercises in different class set ups- pod and full class circuit. Enjoy the change of class layout to allow your body and mind to adapt to different stimulus. Our bodies love change and thrive of adjusting to new feedback.

Social Saturday

 Thinking about attending Social Saturday?

Our Social Saturday morning are for walkers, runners, furry friends and whoever wants to kick start their weekend with movement, coffee and great company.

We begin our loop from Reba Sear at 8am every Saturday. Choose a 5km loop or simply have a nice trot around Huonville. Return back to Reba Sear for a hot drink, something to eat or head off to start your weekend.

Running Events + Running Info

RMC Runners Facebook Group

An RMC Runners Facebook group has been made to help connect runners of RMC through social runs outside of organised RMC sessions, post any details in regards to upcoming events, Sunday long run loops, etc. If you or someone you might know wants to join this

group, just search "RMC Runners" on Facebook and request to join the group.

Running events for the remainder of 2025

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

Individual/Small Group Services with RMC

Exercise Physiology with Hannah

Exercise Physiologist specialise in the delivery of exercise of people with chronic health conditions, undergoing rehabilitation, pregnancy and sub-elite and elite athletes. Exercise Physiologist base their practice around prevention and management of chronic health conditions and developing rehabilitation program to improve strength, function and mobility of the body, all of which is supported by up to date, relevant and reputable researched information. 

For more info including EP consult details, pricing and much more please CLICK HERE.

If you would like to book an EP appointment with Hannah please CLICK HERE.

Individual Running Coaching with Brad

Brad offers Individual running coaching to RMC members along with remote runners around Australia. Individual coaching provides runners with guidance and confidence to achieve running goals specific to them whilst making it all fit in around busy life schedules. With detailed online programming 7 days a week, specific pace/intensity guides and 24/7 coach communication, Brad uses his 12 + years of competitive running experience to help you improve and enjoy your running!

For Individual Running Coaching pricing and other details please CLICK HERE.

If you would like to reach out and enquire about individual running coaching, send Brad an email - brad@runmoveconnect.com.au

RMC TERMS AND CONDITIONS

CLICK HERE to view all of Run Move Connect membership terms and conditions.

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