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Train Like A Champion: South Wheatley

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Sunday 7th July 2019

Bookings Open
Thursday 20th December 2018
Bookings Close
Friday 5th July 2019
Booking Fees
Booking Fee   £49.00   
Contact
Ronnie Staton

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Venue:
South Wheatley Village Hall
Sturton Road
Retford
Notts
DN22 9DL

Arrivals 8:30am onwards for a 9am start.

Course Mission
This one day workshop is based upon my professional understanding and experience as a coach. Although my running adventures help, I am not an elite runner and certainly do not base this course on my own personal running. It is important that this is understood. I wish to share the knowledge gained over years of training with others and my running only plays a very small part of the whole. This seminar will be delivered to a high standard with the full lecture notes provided via email after the course. The information provided will cover the middle ground between the comprehensive lectures I attend and the content lacking magazine articles and forums surrounding us. It is my ambition that you leave the day with a solid foundational understanding and the practical know how in order to remain healthy for your running. This could be for the joy of running, to hit your true potential or of course both. 

The intention of the workshop:
To run strong and remain healthy it is essential we take care of our body around the act of running. This day will offer insight into the key areas that must be understood to achieve both injury free and enhanced performance running at any distance, ability or level. More importantly you will learn the drills necessary to make this happen and also know when to apply them. 

Who is this day for:
Any runner wishing to make an impact on their running body to enhance their enjoyment of training and racing. It is as applicable to those wishing to simply enjoy a prolonged lifetime of leisurely running as it is to those wishing to hit their true potential in running and beyond.

Course Itinerary:
8:30 – 9:00 Arrivals & Registration
9:00 Prompt Start
9:00 – 9:10 Outcomes & Objectives Of The Day
9:10 – 9:30 Importance Of A Strong Posture 
9:30 – 10:45 Drill A – Strength & Mobility (+ Postural & Lateral Drills)
10:45 – 11:00 Break
11:00 – 12:15 Drill B – Strength & Mobility (+ Stability & Running Form Drills)
12:15 – 12:45 Lunch Break
12:45 – 13:30  Strong Running Technique Explained & Practiced
13:30 – 13:40 Break
13:40 – 14:20 Mindset Of A Champion – Mental Strategies / Being Consistent
14:20 – 14:30 Break
14:30 – 15:15  Focussed Group Workout (Rehearsal & Practice At Own Pace)
15:15 – 15:45 Key Stretches & Foam Rolling Principles
15:45 – 16:00 Q&A's & Conclusions 

Notes:
9am Prompt Start. Please arrive early from 8:30am onwards. The course will run until 16:00.

Be advised you will experience some soreness after this workshop for a few days. It is often not an issue to attend the course with an injury, you can participate in what you are able to. The learning can still be done and put into practice once you are able. 

This day is not about a tough training day, it is a learning day always at your pace so your body can get to grips with the movements. The training starts when you leave with this knowledge. You do not have to be 'fit' to attend this workshop. It is inclusive to everyone.

Ronnie's Mini Bio

  • BSc Hons Coaching, Sport & Exercise Science (Manchester Metropolitan University)
  • Running Coach & Motivational Speaker ronniestaton.coach
  • Stress Management Consultant Diploma
  • GP Referral / Gait Analysis / Knee Rehabilitation / Gary Gray Functional Running Qualified
  • 10 Years Personal Training experience within aleading facility (outklassfitness.co.uk)
  • Advanced Kettlebell / Olympic Weight Lifting & Bulgarian Bag Instructor
  • Ex Footballer, Amateur Boxer. Currently Ultra Running.
  • Race Director Of HOBO Pace (www.hobopace.co.uk)

Favourite Personal Ultra Running Achievements:

  • Over ten 100 Mile finishes
  • Sir Alfred Wainwright's 190 mile Coast to Coast route run in 55 hours non-stop (Supported solo effort)
  • Hardmoors 160 Mile finisher (4th)
  • The Hill Ultra 160 Mile finisher (2nd)
  • Sub 20 hour Centurion Winter 100M
  • Lon Las Cymru 250 Mile non-stop finisher (2nd)
  • Race Across Scotland 214 Mile non-stop finisher (6th)

Favourite Coaching Moments

  • First time 100 Mile & Sub 24 hour 100 Mile finishes
  • 1st spot finishes & many PBs
  • Course Records
  • Breaking The Spine (268 miles)
  • Working with runners from 5k to 200+ mile distances with the same focus
  • Seeing runners I coach hit their true potential

Other information:
Basic refreshment of tea / coffee and soft drinks will be provided. Please bring everything you need including your own lunch / snacks.

Places are strictly limited to 15 people for this workshop on a first come first served basis.

What others have said about the course
"Fantastic day today learning practical drills to improve running fitness - really enjoyable, thoroughly practical and very inspiring! I've learnt some exercises that I know I'm going to use to help me improve! A very friendly event too and loved getting to meet some lovely runners for the first time as well as seeing my great running friend Dave Cook. Thank you Ronnie Staton- your workshop was ace!" Dee B

 "Runners of York: you missed a treat today. Training Like A Champion with Ronnie Staton was great. Lots of drills plus the theory behind them, running style analysis and mental preparation; and what a nice chap he was too! " Simon W

 "For all my running friends this was a cracking workshop, couldn't recommend it more, learned loads from Ronnie in just one day, a combination of drills that are going to be very easy to fit into a routine before a run,from foot stretches to spine alignment. If anyone is interested get in touch with Ronnie Staton to find his next workshop, get booked on and find out more about his running philosophy." Rab G

 "Loving my running now I've introduced drills as prescribed by @RonnieStaton! They've well sorted my running out and are dead easy to fit in! My legs are the best they've been in a long while!" Nathan T

 "Thanks Ronnie for another brilliant course today thoroughly recommend to everyone even if like me you've attended before, quite a few changes from the the first one... (and lots more things for me to take away and work on." Lou C

 "Feeling those drills today! I thought the workshop yesterday  was fantastic, exactly what I needed. I'm really looking forward to putting all the ideas into practice. Thank you so much for the course notes- they are detailed yet concise, spot on." Rachel K

 "Thank you, I enjoyed the day it showed me exercises and moves that I haven't come across before and more importantly that I can do them! The running I must concentrate on more, I do know when I am getting tired as I do tend to curl up more with the shoulders rounding but now I have the ammunition to correct and hopefully improve. Inspiring, a lot to put into practice but a lot of thought has gone into the content for those of all abilities and aspirations. Thanks." Zoe F

 "I hope you got home ok. Thanks very much for the fantastic session on Saturday! I really enjoyed it  and learnt a lot. You are a very enthusiastic speaker which is fantastic. Thanks for sending all the notes with videos, that is really good! I went for a run in Whinlatter after the session, my legs were quite heavy but it was good to try and put into action some of the things I learnt. Look forward to hearing more from you via your Facebook page." Barbara B

 "Thanks so much for your training on Saturday. I took a lot from it and am putting into practice. I'm clearer about my beliefs and values now- have started my drills and have to say worked a lot harder tonight at my Pilates and barre classes. Drill before 6.30 run tomorrow before work! Zoe and I both felt a little tired and sore after Saturday but a good feeling. Yes I'll keep my head up and arms in as a trot off tomorrow morning!!" Margaret K

 "I am fairly new to running or should I say revisiting it after many years. This time it has really got under my skin. Everything you said made perfect sense. I did suffer an annoying hip injury when I increased my speed. This set me back and I don't want it happening again. Today certainly highlighted my areas of weakness/instability. Thanks again, for a really enjoyable day." Joanne J

 "Fantastic day Ronnie, drills already planned." Deborah W

 "Great day Ronnie! Thank you" Bex J

 "Thanks for a great day, jam packed full of techniques, insights and inspiration. I'm looking forward to going through all the race notes bit by bit and exploring the opportunities to grow. I did a 10 min frog stretch before bed, which once I'd managed get up off the floor, felt great!" Helen P

 "Excellent day Ronnie Staton. A wealth of information, advice, motivation, inspiration shared ... now to act on it. Must do. Will do. Thank you." Kate D

 "Great day Ronnie, thank you."Jon W 


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