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RTS Coaching

@rts.coaching

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Road & trail coaching for all abilities.
Head coach @chrisk_runs

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🔑KEYS TO INJURY FREE RUNNING 🔑

Although we can’t eliminate injury risk we do know some of the key factors that will help!

1) No1 for us is training error- this is often a sudden change in volume, intensity or frequency and is the main reason why runners turn up at our door 🚪

Tip… even if you built up to 10km before your 3 week holiday to Barbados doesn’t mean you can come back and start at 10km.

2) Weakness/Previous injury - Weakness, low tendon stiffness and poor bone load tolerance is another biggie! This is why we bang on about strength AND conditioning (emphasis on AND). This should include some kind of dynamic exercise to stiffen those tendons (Think Kangaroo) 🦘 but needs to fit in with your training plan so you can moderate the weekly volume properly!- Chris from @rts.coaching is the man to chat to 💪🏼👌🏼

3) Sleep and Nutrition- This is a point I value a lot with runners and non runners alike.
Lack of sleep, although not a direct indicator of increased injury, does amplify the effects of training load which can make you more susceptible to injury. 😣

Diet- well it kinda goes without saying! Great local sports nutritionists will point you in the right direction here 🍟🥗

If you want more running injury advice give us a call 01799530650 or a quick DM. We are a specialist running injuries clinic near Cambridge and saffron Walden 🙌🏼 taken in Reform Physio and FIT by @rts.coaching

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6 months ago

Shout out to RTS coached athlete @drdavearnold for a cracking performance at the @svp100ultra on Saturday in what was his first attempt at the distance as we build up to his first 100 miler.

Needless to say he absolutely smashed it with a 50 mile PB in the process 🙌🙌

We’ve done lots of work on various areas and he put it all to good use, pacing and fuelling well in the heat ☀️

Congratulations again Dave, I can’t wait to see you smash your future goals too 🙌🙌

If you are looking for coaching to help you with your next adventure we do have a couple of spots opening soon so drop us a DM or head to website to book your free consultation!!

#ultrarunner #ultrarunning #trailrunning #runcoaching #runningcoach #rtscoaching #svp100 taken in Brantham Leisure Centre by @rts.coaching

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a year ago

Checkout this beaming smile from RTS athlete @sammywitters who smashed her 10k PB today at the @winterrunseries in London today with a time of 51:06.
Sam’s dedication and commitment to training is outstanding and seeing all her hard work pay off fills us with joy. Congratulations Sam 👏🏻👏🏻👏🏻

Shoutout to @drdavearnold for a fantastic performance at the @freedom__racing North Downs 50k today. Dave stuck to the plan really well and raced really sensibly finishing in a cracking time of 4 hrs 54 to set himself up for the last run in before his A goal 50 miler in a few weeks time.

Also a very solid performance too from Ash, taking 6th place at the @relishrunning two tunnels 5k despite some challenging conditions on a tough course.

Super proud of you all 👏🏻

#happycoach #pb #rtsrunners #runningcoach #runcoaching #ultracoach #londonwinterrun by @rts.coaching

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a year ago

Huge congratulations to RTS athlete Dylan Ryan who smashed his marathon PB by 5 mins and 23 secs at Valencia on Sunday
He crossed the line in 2:39:02 beating his time from Valencia last year.

Dylans had a fantastic year and it’s great to see all his efforts paying off. Roll on 2025!! 🙌🏻🙌🏻

📸 - @vashtimc

#rtsathlete #rtscoaching #runcoaching #pb #valenciamarathon #valencia #valenciamaraton #marathoner #marathonrunning #runningcoach #marathonpb #runner #marathonrunner #proundcoach #happycoach taken in Valencia City Centre, Valencia, Spain by @rts.coaching

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2 years ago

Albi 24hr race🥇 🏆 with a distance of 273.3 ish (still waiting for the official measurement) in my debut at the 24hr format. If the distance is correct it will put me in 4th on the U.K. all time list alongside names I’ve looked up to in awe for their achievements in the ultra game.
I’ve also been informed that this is the second furthest distance ever run in a 24hr race on French soil which is bonkers. Not too bad to sit second on a list behind @ultrarunner_aleksandr_sorokin 😬

I’ll post a bit more when my brain comes back online but I really wanted to thank a few people. Firstly my amazing crew of @cakewinerunning @sjbennett10 & @kelly_kelly0717 You were absolutely amazing throughout and there is no way any of this would have been possible without you guys. Thank you doesn’t even cut it!!

I also want to thank @curranzsport for all their support as well as @pickledjhon @jpgwade & @hoka_eu for all they’ve done to support me too. I am very grateful 🙏🏻🙏🏻🙏🏻🙏🏻

Lastly, thanks to everyone who was following along and for all the messages I’ve had so far. I really appreciate your kind word and support.

#albi24h #ultrarunning #ultrarunner #ukultrarunning #flyhumanfly #curranzsport taken in Albi, France by @rts.coaching

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2 years ago

A huge congratulations to RTS athlete @drdavearnold, who completed his first 50-miler on Saturday at the @centurionrunning Chiltern Wonderland 50! 🏅🎉

Dave didn’t just finish the race, he also came in under his target time 🙌🏻—no surprise, considering the dedication and focus he’s put into his training.

Dave’s been an absolute pleasure to coach, and we’re excited to support him in reaching his future goals.

We still have a few coaching spots available, so if you’re ready to smash your own goals, drop us a DM or fill out the enquiry page on the website (link in bio) to setup a free initial call. We’d love to help you achieve your goals too.

📸 - @further.run by @rts.coaching

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2 years ago

A good day yesterday for RTS athletes with Dylan Ryan taking third place in the @svp100ultra 100k. It was Dylan’s first attempt at the 100k distance and he smashed it in a time of 9:16:27 (incl a 5 min time penalty for a missing a minor course diversion). Congratulations Dylan 🙌🏻🙌🏻

There was also another 5k Parkrun PB for @drdavearnold in fantastic time of 19:28 as he continues his build towards an upcoming 50 miler!!
Awesome work Dave 👏🏻👏🏻

We currently have some spaces available for anyone interested in coaching. DM or follow the link in the bio.

#runningcoach #runcoaching #ultracoaching #marathoncoaching #ultracoach #happycoach #proudcoach #pb #podium #ukultrarunning #trailrunning #ultrarunning #uktrailrunning #ultratrailrunning #ultrarunner #trailrunner #marathoner #marathonrunner #marathontraining #trailrunning #5kpb #5k #100k #rtscoaching #svp100 #svp50 #parkrun #parkrunpb by @rts.coaching

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2 years ago