Strength & Conditioning Sessions for Autumn/Winter 2022/23
Posted 18th September 2022
Many Clubs across the Fitmums & Friends network will be delivering Strength & Conditioning (S&C) sessions this autumn/winter, thanks to a team of volunteer Coaches and Assistant Coaches. Sessions coming soon are listed below. Remember, you can attend any session anywhere. So if your Club does not have sessions this season, please do feel free to join any other sessions at other Clubs. Sessions are included in membership (no extra cost).
OCTOBER
Beverley: Leisure Centre, Monday 03.10.22 8.00pm with Sam
Dearne Valley: The Laurel Academy, Tuesday 04.10.22 6.30pm with Sally
Cottingham: Sports Centre, Wednesday 05.10.22 7.00pm with Wayne
Boothferry: Johnny Whitely Park, Monday 17.10.22 7.00pm with David
Grimsby: Centre 4, DN33 1HE, Thursday 20.10.22 7.00pm with Stuart
Boothferry: Johnny Whitely Park, Monday 24.10.22 7.00pm with David
Hedon: Inmans Primary School, Monday 31.01.22 6.45pm with Wayne
Beverley: Leisure Centre, Monday 31.10.22 8.00pm with Sam
Boothferry: Johnny Whitely Park, Monday 31.10.22 7.00pm with John
NOVEMBER
Dearne Valley: The Laurel Academy, Tuesday 01.11.22 6.30pm with Sally
Cottingham: Sports Centre, Wednesday 02.11.22 7.00pm with Sam
Market Weighton: Village Hall, Thursday 03.11.22 7.00pm with Fi
Boothferry: Johnny Whitely Park, Monday 07.11.22 7.00pm with David
Grimsby: Centre 4, DN33 1HE, Thursday 10.11.22 7.00pm with Stuart
Boothferry: Johnny Whitely Park, Monday 14.11.22 7.00pm with David
York: Acomb Primary School, Monday 14.11.22 7.00pm with Ali
Harrogate: Starbeck Methodist Church, Wednesday 16.11.22 7.30pm with Karen and/or Tracey
Hedon: Inmans Primary School, Monday 21.11.22 6.45pm with Wayne
Boothferry: Johnny Whitely Park, Monday 21.11.22 7.00pm with David
Beverley: Leisure Centre, Monday 21.11.22 8.00pm with Sam
Boothferry: Johnny Whitely Park, Monday 28.11.22 7.00pm with David
York: Acomb Primary School, Monday 28.11.22 7.00pm with Alison
Harrogate: Starbeck Methodist Church, Wednesday 30.11.22 7.30pm with Karen and/or Tracey
DECEMBER
Boothferry: Johnny Whitely Park, Monday 5.12.22 7.00pm with David
Grimsby: Centre 4, DN33 1HE Thursday 08.12.22 7.00pm with Stuart
Hedon: Inmans Primary School, Monday 12.12.22 6.45pm with Wayne
Boothferry: Johnny Whitely Park, Monday 12.12.22 7.00pm with David
Beverley: Leisure Centre, Monday 12.12.22 8.00pm with Sam
York: Acomb Primary School, Monday 12.12.22 7.00pm with Ali
Cottingham: Sports Centre, Wednesday 14.12.22 7.00pm with Wayne
Harrogate: Starbeck Methodist Church, Wednesday 14.12.22 7.30pm with Karen and/or Tracey
Boothferry: Johnny Whitely Park, Monday 19.12.22 7.00pm with David
JAN
Market Weighton: Village Hall, Thursday 05.01.23 6.30pm with Fi
Grimsby: Centre 4, DN33 1HE, Thursday 05.01.23 7.00pm with Stuart
Boothferry: Johnny Whitely Park, Monday 09.01.23 7.00pm with David
Beverley: Leisure Centre, Monday 09.01.23 8.00pm with Sam
York: Acomb Primary School, Monday 09.01.23 7.00pm with Alison
Harrogate: Starbeck Methodist Church, Wednesday 11.01.23 7.30pm with Karen and/or Tracey
Boothferry: Johnny Whitely Park, Monday 16.01.23 7.00pm with David
Dearne Valley: The Laurel Academy, Tuesday 17.01.23 6.30pm with Sally
Cottingham: Sports Centre, Wednesday 18.01.23 7.00pm with Sam
Boothferry: Johnny Whitely Park, Monday 23.01.23 7.00pm with David
York: Acomb Primary School, Monday 23.01.23 7.00pm with Ali
Harrogate: Starbeck Methodist Church, Wednesday 25.01.23 7.30pm with Karen and/or Tracey
Boothferry: Johnny Whitely Park, Monday 30.01.23 7.00pm with David
Hedon: Inmans Primary School, Monday 30.01.23 6.45pm with John
FEB
Boothferry: Johnny Whitely Park, Monday 06.02.23 7.00pm with David
Beverley: Leisure Centre, Monday 06.02.23 8.00pm with Sam
Harrogate: Starbeck Methodist Church, Wednesday 08.02.23 7.30pm with Karen and/or Tracey
Boothferry: Johnny Whitely Park, Monday 13.02.23 7.00pm with David
Cottingham: Leisure Centre, Wednesday 15.02.23 7.00pm with Sam
Boothferry: Johnny Whitely Park, Monday 20.02.23 7.00pm with David
Dearne Valley: The Laurel Academy, Tuesday 21.02.23 6.30pm with Sally
Harrogate: Starbeck Methodist Church, Wednesday 22.02.23 7.30pm with Karen and/or Tracey
Market Weighton: Village Hall, Thursday 23.02.23 6.30pm with Fi
Boothferry: Johnny Whitely Park, Monday 27.02.23 7.00pm with David
Hedon: Inmans Primary School, Monday 27.02.23 6.45pm with John
MARCH
Boothferry: Johnny Whitely Park, Monday 06.03.23 7.00pm with David
Beverley: Leisure Centre, Monday 06.03.23 8.0pm with Sam
Harrogate: Starbeck Methodist Church, Wednesday 08.03.23 7.30pm with Karen and/or Tracey
Boothferry: Johnny Whitely Park, Monday 13.03.23 7.00pm with David
Dearne Valley: The Laurel Academy, Tuesday 14.03.23 6.30pm with Sally
Boothferry: Johnny Whitely Park, Monday 20.03.23 7.00pm with David
Harrogate: Starbeck Methodist Church, Wednesday 22.03.23 7.30pm with Karen and/or Tracey
Boothferry: Johnny Whitely Park, Monday 27.03.23 7.00pm with David
Hedon: Inmans Primary School, Monday 27.03.23 6.45pm with John
Please check your Club's Facebook page for up to date information prior to a session. These sessions are all delivered by volunteers and on occasion may be changed or cancelled at last minute.
There is also another option for those able to get to Beverley (East Riding of Yorkshire) - each Friday (term time only) at Beverley Leisure Centre (1-2pm) with Coach Neil - there is a cost for this session of £1.50 for members. Non-members are also welcome at £3.00.
Why is strength & conditioning so important?
The analogy ‘You can’t fire a cannon from a canoe’ is a good way to think about the role of the core and abdominals in running/walking. It is very difficult to produce the force required to move forward without having sufficient strength in the ‘core’ muscles. By consistently strengthening these through strength and conditioning (including pilates and yoga), you will help to create the stable base required to become efficient in your chosen activity and minimise risk of injury.
These sessions are particularly helpful for women affected by menopause where bone health can be compromised. Keeping active supports bone health, they get stronger as you use them, so to help keep them strong, muscle-strengthening exercises and weight-bearing exercises are essential.
Sessions will include a mix of strength and conditioning. Everyone works to their own level, so no need to feel anxious about attending if this is new for you. It is very individual, and Coaches will give adaptations if anything is not possible for you.
Conditioning
The conditioning part of the workout gives you a cardio workout and, because these intervals are shorter than a steady effort, they can generally be worked at a higher intensity. Another advantage of this part of the session is that joints can be worked through a more complete range of movement than in a normal running/walking motion. For example, step ups might be included to increase range of movement at the hip, and lateral movements to strengthen the abductors and adductors in the leg. Finally, an element of plyometrics can also be integrated in the form of skipping. Over a period of time, this will help strengthen the calf and the achilles and increase foot contact times.
Strengthening exercises
The strengthening element of the session generally consists of five or six exercises which are aimed at the major muscle groups used in running/walking. These are the glutes, quads, abdominals, calves and hamstrings. By performing exercises aimed at these muscle groups on a regular basis (2-3 times a week), you both strengthen the muscle and create stability around the joint. This will support you to become more resilient in your activity and less likely to suffer overuse injuries such as knee, lower back, shin and hamstring injuries.
Frequency is essential
Coaching teams will be delivering face-to-face sessions once a month - but S&C is only truly effective if done regularly. So you will be encouraged to do the exercises you are shown in classes at home. This will help you get the most benefit to support your running/walking. See the handout on the link below.
We also have a large number of videos, created during lockdown, which you could use between sessions to maintain your S&C input. You can find these here. Another option is also available here.
What will I need?
Dress in active clothing, trainers if possible. Please bring a water bottle and if you have a mat and resistance bands, these could be useful too. But do not worry if you do not have any.
Finally...
Big thanks to the volunteer Coaching Teams for giving up yet more time to support members through this delivery. By doing these sessions, we hope you can enjoy coming out of Winter into Spring with extra strength in your step to keep you running, walking and Nordic Walking! Enjoy!
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