Want a training group to help you prepare for the 14km HBF Run for a Reason on May 27th?

Then trust our expert team of coaches and come join our friendly group of runners!

Last year over 10,000 West Australian’s joined in this fantastic event and helped raise money for various charities. Sign up today and allow Perth’s premier coaching team to take you through an 8 week Training Course that will get you to the start line fit and confident!

Our course caters for all levels of fun runner from beginners to competitive. All our sessions allow all levels of runner or jogger to work at their own pace and improve their personal performance through the course.

Our coaching team is the very highest standard available and includes- Ray Boyd (Level 5 ATFCA Coach); Raf Baugh (B.Sc Physio, Coaching Consultant); Ben Green (B.Sc Hons; Level 3 ATFCA Coach); Katrina Harris (B.Sc, Triathlon Coach)

All inclusive fee of only $199pp (inc GST) entitles you too:

* Up to 3 scheduled training sessions per week for 8 weeks, commencing Monday, April 2nd, 2012

*Session Times-

• Monday 5.30pm Strength (Hyde Park, Highgate)
• Thursday 6.15am Speed (The Running Centre, 1273 Hay Street, West Perth) OR 5.30pm Speed (Yokine Reserve, Menora)
• Saturday 7.00am Stamina (Various) NB No training Saturday May 26th ·

* Pre- Race Breakfast on Saturday, May 19th

Strictly 30 spots available for this course on a first come, first served basis until spots are filled.

We look forward to helping you achieve your running goals at the 2012 Run for a Reason

Register Online at https://www.registernow.com.au/secure/Register.aspx?ID=5638

Enquiries email raf@therunningcentre.com.au

• Access to Steve Moneghetti throughout the camp for discussion of your
  training, racing or running
• Bunkhouse Accomodation (bring own linen and blankets) for one (Half Camp) or
  two nights (Full Camp)
• Access to 4 training sessions- Friday 5.30pm Recovery Run (30-60
  minutes) ; Saturday 9am “Mona Fartlek” Speed Session
  at Dwellingup Football Oval ; Saturday 5.30pm Recovery Run (30-60
  minutes) OR Saturday 4.30pm
  2 hour group
  bike ride ; Sunday 7.30am Long Run(30 minutes- 2
  hours)
• Access to three seminars with coaches and health professionals. Covering
  Diet, Training and Recovery
• Five (5) meals (**) during your stay. Friday Dinner (Full Camp Only),
  Saturday Breakfast, Lunch and Dinner and Sunday BBQ Brunch. Tea and Coffee
  Facilities available throughout weekend. (**) Vegetarians catered for. If
  you have any
  additional special dietary requirements please contact raf@therunningcentre.com.au
  before signing up to camp

We are pleased to launch our annual Darlington Half Marathon Training Course and Beginners and Joggers 8km Challenge Course

The Darlington Half Marathon and 8km is one of Western Australia’s longest standing runs and has developed a cult status amongst running enthusiasts with a challenging course and beautiful setting. The experts at The Running Centre and Front Runner Coaching will make sure you get the perfect build up to the event, with our formula or world class coaching systems in a friendly group environment which suits all levels of jogger or runner. The 8km course is targeting beginners and those returning to running after a break, with a steady build up in distance, speed and strength work. The Half Marathon course is perfect for those looking to tackle the distance for the first time or looking to work with a group a lower an existing personal best with a periodised build up to the event.

The courses will fill quickly so please do not delay in signing for this fantastic course. We will only accept 25 participants in each course

For only $195 (inc GST) per participant you will receive the following:

· 8 weeks Specific Training 3* per week

1. Monday 5.40 pm Hyde Park (ALL)

2. Thursday 6.15 am TheRunning Centre (8km Runners and Half Option 1) OR Thursday 5.40 pm Yokine Reserve (Half Marathon Option 2)

3. Saturday 7.30 am (ALL-Various including City Beach, West Perth and Darlington)

· Weekly Training outline to follow in case you work away, get busy or are simply unable to attend a scheduled training session

· Pre-event course review and bakery breakfast two weeks prior to race day

Register online now at https://www.registernow.com.au/secure/Register.aspx?ID=4919

Email any queries to raf@therunningcentre.com.au

We look forward to helping you achieve your running goals in 2012 !

Unlock the key to great running technique!

Are you looking to improve your running technique or unsure if you are running correctly?

The Running Re-evolution video and technical analysis is perfect for all levels of jogger or runner, from absolute beginner to world champion. It is equally beneficial for those looking to reduce injury risk, improve function or enhance performance.

What is it?

·         Running Re-evolution is our WORLD EXCLUSIVE video and technical analysis of running technique

Who performs the testing?

·         Qualified Physiotherapists have developed and perform the Running Re-evolution testing protocol. Both are multiple West Australian champions and have represented Australia in international competition

What does the test involve?

·         The Running Re-evolution involves you running on a treadmill so we can capture footage of your running in various positions and angles. Thereafter, we conduct a thorough musculoskeletal assessment to identify areas of restricted range of motion, limited flexibility, reduced muscular endurance or other functional deficit.

What will you receive from a Running Re-evolution testing session?

·         A series of personalised exercises targeting identified deficits and helping to enhance your running technique and efficiency.

·         A Running Re-evolution USB drive with footage and audio of your technique analysis and personal exercises

How do I book a testing session?

·         Call The Running Centre on 93242707 to book your session. The session will take place inside The Running Centre at 1273 Hay Street, West Perth

What is the cost?

·         The Initial assessment is 1hr and cost is $140. Follow up sessions and reviews of 30 min duration cost $75. Private Health Rebates may apply

What should I do before the test?

·         On the day of your test, treat it as another training session. Make sure you have eaten 2-4 hours prior to the test and have consumed at least 1L of water. Then arrive wearing the same clothes that you would for any other training session.

Any other questions?

·         Email raf@therunningcentre.com.au

WITH YOUR PERFORMANCE……..TRUST THE EXPERTS!

I have heard it said by some that we all have a certain number of heart beats in our life to use up. While I am not fully informed on that topic, I do think their is some logic for rationalising how many heart beats we use as athletes in a race and how best to disperse effort over the course of a race.

As I see more and more heart rate curves and learn to correlate them with outcomes for athletes, it becomes a clearer picture over time. The best outcomes are almost universally achieved when endurance athletes conserve their ”heart beats” over anaerobic threshold early in the race so that they can maintain optimum efficiency for longer and fatigue less quickly over the course of the event.

Case Study- In one instance, an athlete I work with ran two half marathons a month apart over similar terrain. He was well trained and had been in regular training for 18 months. In this first race, he “went out hard” and was over his anaerobic thershold for the first 5km. The next race, we set a strategy to drop his heart rate by 5bpm in the first 5km and focus on consistency throught the event. The end result was spectacular and the outcomes couldn’t have been further apart- the first race felt harder and the second was 3 minutes quicker! Those stored “heart beats” early made the difference!

Lets consider the approach of some elite triathletes in their events. Over the past 4 years at the Hawaiian Ironman, Craig Alexander has had consistently outstanding success in the event. In four years, he has had two World Championship victories. His strategy? Working efficiently through the swim and bike without pushing over threshold and therefore conserving “Heart Beats” for the run where he is able to capatalise maximally on his capacity in that area.

A similar story occurs in Olympic Distance Triathlon. Take Tim Don (28.55 10km Road Race PB) and Javier Gomez Noya (29.37 10km Road Race PB). Despite his superior running speed, Don is consistently over 1 minute behind Noya a the finish of events, despite both dismounting together for the final 10km run in the lead group. The reason? Don is obviously swimming much harder to maintain contact with the lead group, while Noya (1500m swim PB 15.50) is probably working his way through the swim with a heart rate in his steady range. Noya is therefore able to conserve his “heart beats” and fully capatalise on his running speed at the end of the event.

So how do we apply this “heart rate” theory to everyday athletes chasing their own best? Believe it or not, a large part is to do with educating athletes on pacing strategies. Many beginners and recreational runners are never taught how to “pace” themselves to get the best outcome and therefore time and time again we see them running far too fast in the early part of the race and then struggling to the finish. Not only does this result in a poor outcome, it also hurts alot more and is far less enjoyable! Furthermore, teaching athletes to understand their threshold heart rate and focussing on building the skill, endurance and speed components in the training process obviously goes a long way towards improving outcomes.

Thanks for checking in

Raf Baugh

B.Sc Physiotherapy

Head Triathlon and Running Coach

The Running Centre

raf@therunningcentre.com.au

Couch to 4.5k in 5 weeks- Beginners running course!

Whatever the reason for you not running, let’s help you start!…….This 5 week course will help you learn to run with the goal of participating in the 4.5k event at the 2011 Run for a Reason on May 22^nd.

Our fully qualified and friendly staff have experience helping non runners, or those who have had an extended break, get into running and get fitter, healthier and more confident along the way!

Course Details:

·         Every subscriber starts with an exclusive “Running Re-evolution” 1 on 1, 30 minute technique assessment with our physiotherapist. This will fine tune your technique and reduce injury risk by identifying risk areas and providing specific preventative exercises and advice.

·         Up to 3 scheduled training sessions per week for 5 weeks.

Monday           Intervals     6.15am- The Running Centre,1273 Hay Street,West Perth

Thursday         Hills            6.15am- The Running Centre

Saturday         Endurance 7.30am- The Running Centre (No training May 21^st)

·         Commences: Monday, April 18th

All inclusive fee of only $180 pp (*) and open to only 20 participants

To reserve your place please book online at https://www.registernow.com.au/secure/Register.aspx?ID=3799

or for queries please email raf@therunningcentre.com.au

(*) Refund Policy- 75% prior to April 7^th; 60% April 8-14^th; No refund after April 15^th, 2011

“2^nd Annual HBF RUN FOR A REASON Training Course”

Want a training group to help you prepare for the 14km HBF Run for a Reason on May 22nd?

Then trust our expert team of coaches and friendly group of runners

Last year over 10,000 West Australian’s joined in this fantastic event and helped raise money for various charities. Sign up to today and allow our fully qualified and friendly staff  take you through an 8 week Training Course that will get you to the start line fit and confident of a great performance.

Our courses cater for athletes of all levels from beginners to competitive. All our sessions allow all levels of runner or jogger to work at their own pace and improve performance through the course.

Our coaching team is the very highest standard available and includes- Ray Boyd (12*City to Surf Champion, Level 2 Distance Running Coach); Raf Baugh (B.Sc Physio, Triathlon Coach, former World #3 Duathlete); Kathy Garnett (Ultramarathon Runner, Triathlon Coach)

All inclusive fee of only $180pp (inc GST) entitles you too:

·         Up to 3 scheduled training sessions per week for 8 weeks

Monday    5.30pm Strength (Hyde Park, Highgate)

Thursday  6.15am Speed (The Running Centre, 1273 Hay Street, West Perth)

OR  5.30pm Speed (Yokine Reserve, Menora)

Saturday 7.30am Stamina (The Running Centre, 1273 Hay Street, West Perth)

NB No training Saturday May 21st

·         Pre- Race Breakfast on Saturday, May 15^th (Venue TBC)

Strictly 30 spots available for this course on a first come, first served basis until spots are filled.

We look forward to helping you achieve your running goals at the 2011 Run for a Reason

Register Online at https://www.registernow.com.au/secure/Register.aspx?ID=3706 

Enquiries email  raf@therunningcentre.com.au