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Bruce Longden Coaching Foundation

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The Bruce Longden Coaching Foundation

Jul 16 , 2020 ·

The Bruce Longden Coaching Foundation

For all of you missing good 400m hurdles. Check this out #stayhome #staysafe #stayhealthy ...

Jul 04 , 2020 ·

The Bruce Longden Coaching Foundation

Here is the final strength workout session from Kathleen Shuttleworth. Balance is the key here, and as hurdlers you will all know how important that is. So check these out, and use the ones most relevant to your own specific individual needs. #active4life #stayhome #staysafe #stayhealthy ...

Strength^10 Workout #5

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Strength^10 is a series of 10 minute follow along workout videos that can be done anywhere, anytime. Because we know runners would rather be out running.

Jun 29 , 2020 ·

The Bruce Longden Coaching Foundation

Here is Kathleen Shuttleworth's 4th Strength Workout. Filmed on one of Cape Town's stunning beaches, and accompanied by her two 4-legged assistants 🤣. Enjoy this sequence, but most importantly keep training hard. #active4life #stayhome #staysafe #stayhealthy ...

Strength^10 Workout #4

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Strength^10 is your supercharged 10 minute no equipment anywhere workout for runners. Because we know you would rather be out running than spending hours in ...

Jun 22 , 2020 ·

The Bruce Longden Coaching Foundation

An Evening with Kevin Young - 400mH ...

An Evening with Kevin Young - 400mH

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Speed webinar: An Evening with Kevin Young - 400mH

Jun 19 , 2020 ·

The Bruce Longden Coaching Foundation

So here is Kathleen Shuttleworth's next strength workout, as she suggests this is a session that can be done after your normal workout, whether that be a run or technical session. Alternatively, dip in and out and put together your own session from the suggestions she makes. The most important thing is to be out there (or in there!) being active! #active4life #stayhome #staysafe #stayhealthy ...

Strength^10 Workout #3

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Strength^10 is a 10 minute athlete focused workout. 13 Exercises, 30s each, 10s break. Perfect for doing after your morning run while you wait for the coffee...

Jun 15 , 2020 ·

The Bruce Longden Coaching Foundation

Here is the second of the strength workouts put together by Kathleen Shuttleworth. When she mentions runners, she means athletes, so that's all of you! As you can see she has her able assistant, Supernova, helping her again 😂. Enjoy #active4life #stayhome #staysafe #stayhealthy ...

Strength^10 Workout #2

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Jun 08 , 2020 ·

The Bruce Longden Coaching Foundation

GUIDANCE UPDATE: We have updated our England Athletics guidance documents - https://bit.ly/2zGfLIt - to reflect new government advice that allows groups of up to six people from different households to meet outside. This includes guidance on restricted activity enabling athletes/runners to exercise outdoors in groups of up to six people or for a coach plus up to five athletes/runners to train together (always maintaining 2m social distancing when from different households). 👉 Please read the full guidance documents on the England Athletics website at https://bit.ly/2zGfLIt ...

Jun 02 , 2020 ·

The Bruce Longden Coaching Foundation

Check out this great strength workout from Coach Kathleen Shuttleworth #active4life #stayhome #staysafe #stayhealthy ...

Strength^10 Workout No. 1

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Our new filmed at home, using what is at home strength workout designed especially for runners. Super quick and effective because we know runners don't like ...

Jun 01 , 2020 ·

The Bruce Longden Coaching Foundation

A great hurdles memory from the 1980s....enjoy #hurdles #memories #europeanathletics #staysafe ...

May 29 , 2020 ·

The Bruce Longden Coaching Foundation

Enjoy the last of Kathleen Shuttleworth's May Mobility Monday sessions! Also enjoy the other star in this one 😂 It's a Bank Holiday Monday in the UK, so no excuses, get these done #stayhome #staysafe #stayhealthy ...

May Mobility Monday Week 4

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The last in our May mobility Monday series. Today I demonstrate the iron cross and scorpion together with some kneeling hip flexor variations. If you enjoyed...

May 25 , 2020 ·

The Bruce Longden Coaching Foundation

Some exercises from Nolene Conrad that might just help all of you #stayhome #staysafe #stayhealthyI have put together a few glute strengthening exercises on my YouTube channel👇 https://youtu.be/whUAMDS75rM

Picture by Roger Sedres Photo

#gluteworkout #runners #strengthandconditioning #stronger

adidas adidas Running Endurocad PeptoPro and PeptoSport ...

May 23 , 2020 ·

The Bruce Longden Coaching Foundation

Something to definitely put in your diaries #stayhome #staysafe #stayhealthyOne of the highlights in our ongoing series of Coaching webinars is on Fri 29 May (18:00), when we'll host An Evening With Kevin Young - Barcelona 1992 Olympic 400m Hurdles gold medallist, World Record holder (still!) and the first person to run the 400m hurdles in under 47 secs! View our full webinar schedule and register free at 👉 https://bit.ly/2JcVJ9D
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#BetterTogether ...

May 22 , 2020 ·

The Bruce Longden Coaching Foundation is with Nick Buckfield.

Sadly this is the last in the current series of drills from Nick Buckfield. But a great one to finish on, as before, remember to do both legs! #stayhome #staysafe #stayhealthy ...

May 19 , 2020 ·

The Bruce Longden Coaching Foundation

Here’s the third May Mobility Monday from Kathleen Shuttleworth. Enjoy and have a great week of training #stayhome #staysafe #stayhealthy ...

May Mobility Monday - Week 3

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This week I give a quick routine of 3 exercises that will take you less than 5 minutes to do and get you ready for a great run.

May 18 , 2020 ·

The Bruce Longden Coaching Foundation is with Nick Buckfield.

Here we go, it's another Super Sunday, where did the last week go 🤔. Continuing the rhythm and co-ordination theme, get those feet dancing
#stayhome #staysafe #stayhealthy ...

May 17 , 2020 ·

The Bruce Longden Coaching Foundation is with Nick Buckfield.

Some dancing feet, rhythm and co-ordination for a Saturday morning. Keep training everyone. #stayhome #staysafe #stayhealthy ...

May 16 , 2020 ·

The Bruce Longden Coaching Foundation is with Nick Buckfield.

Some variation for you all, adding in some plyometrics, remember to do both legs though! #stayhome #staysafe #stayhealthy ...

May 15 , 2020 ·

The Bruce Longden Coaching Foundation is with Nick Buckfield.

A slight change of direction for todays drill! #stayhome #staysafe #stayhealthy ...

May 14 , 2020 ·

The Bruce Longden Coaching Foundation is with Nick Buckfield.

More drills to add to your daily routine, keep busy and stay focussed #stayhome #staysafe #stayhealthy ...

May 13 , 2020 ·

The Bruce Longden Coaching Foundation

Continuing more great footwork drills, thanks to Nick Buckfield #stayhome #staysafe #stayhealthy ...

May 12 , 2020 ·

The Bruce Longden Coaching Foundation

Here is the second session from Kathleen Shuttleworth
More variations for you to do #stayhome #staysafe #stayhealthy ...

Mobility Monday Part 2

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Over the next month I will be providing 3 mobility exercises each Monday for runners to do before your run. This week's exercises are: - Slide and reach - Su...

May 11 , 2020 ·

The Bruce Longden Coaching Foundation

Enjoy this drill, some backward movements for your Super Sunday #stayhome #staysafe #stayhealthy ...

May 10 , 2020 ·

The Bruce Longden Coaching Foundation

To keep your feet dancing 💃. Happy Saturday to you all 😁 #staysafe #stayhome #stayhealthy ...

May 09 , 2020 ·

The Bruce Longden Coaching Foundation

To enable you all to vary your training during lockdown, we are going to post a series of short videos each day. Thanks to Nick Buckfield for allowing me to share #staysafe #stayhome #stayhealthy ...

May 08 , 2020 ·

The Bruce Longden Coaching Foundation

Another of my coaching friends, Coach Kathleen, here in South Africa has posted this today. Just some really good tips to get you mobile before heading out for a training session, remember mobility is key so never skip doing it! #stayhome #staysafe #stayhealthy ...

Monday Mobility Part 1

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Over the next month I will be providing 3 mobility exercises for runners to do before your run. Today's exercises are: - Wall ankle mobilisation - Walking bu...

May 04 , 2020 ·

The Bruce Longden Coaching Foundation

UPDATE: England Athletics, in collaboration with the other Home Country Athletics Federations & UKA, today announced that the suspension period for athletics competitions is extended until at least 30 June 2020. As a result, we have also announced the postponement of our U20/U23 Track & Field Championships (due to take place on 6/7 June in Bedford).
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For more detail on the announcement and an update on the proactive planning work taking place around competitions, visit: 👉 https://bit.ly/2KIgKtr
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Whilst all licensed competition events in our sport scheduled up to 30 June 2020 are suspended, we will continue to review the wider suspension of all other athletics activity outside of competition (currently set to 31 May 2020). We will wait for a further announcement from the UK government in relation to the nationwide coronavirus lockdown period, expected during week commencing 4 May, before further reviewing and updating on the current suspension period covering all other athletics activity. ...

Apr 29 , 2020 ·

The Bruce Longden Coaching Foundation

Definitely a must for hurdlers! #stayhome #staysafe #stayhealthyNolene Conrad brings us exercises for stronger legs.

This set of exercises focus on exercising your legs separately. Why should you go single? Simply put u don't run/walk with both legs at the same time. Most people have a dominant, stronger side and unless you address your imbalances with single leg movements you're unlikely to stop the niggling foot, ankle, hip or knee pain. Single leg workouts closely mimic the running/walking movement.

Here are some more benefits to single leg exercises:

*Forcing your non-dominant leg to work as hard as your dominant leg
*Improving your balance
*Strengthening core muscles
*speeding up the rehabilitation process after injury;
*reducing risk of ankle sprains

Remember to progress sensibly, especially if you are a beginner in strength training. Start with your bodyweight, then add an extra weight of dumbbells.

#WomAND #WomANDHealth #35daychallenge #loveyourself #goodhabits #5tosurvive #hometeam ...

Apr 29 , 2020 ·

The Bruce Longden Coaching Foundation

Not specifically for hurdlers, but definitely for all round athletic development. Have fun and enjoy these #stayhome #staysafe #stayhealthy ...

Jumping progressions - part 1

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Some jumps progressions best done on an even grass surface. These are a great way of developing power and elastic strength if you are an athlete, footballer ...

Apr 27 , 2020 ·

The Bruce Longden Coaching Foundation

As another weekend approaches, some more variations and important physical areas to work on for all you hurdlers #staysafe #stayhome #stayhealthyJoin Nolene Conrad as she takes us through her journey of pain free hips and the exercises that she has been doing.

My physio Gerard Hartman from Ireland gave me these 5 specific exercises, specifically designed to strengthen my hips, pelvis area and glutes. These have been the 5 most challenging exercises that I have done.

They are beneficial for balance, walking and staying pain-free. Having weakness in this area can cause muscle imbalances which leads to injuries and discomfort.

Muscle groups worked: Glutes, hamstrings, hips, pelvis, core, calves, quads.

I challenge you to try 3 sets of these exercises. I guarantee you will feel it the next day. I do them 5 times a week and after 7 weeks already feel a massive difference.

Link to full video
https://www.youtube.com/watch?v=4ArTov-Ixds

#WomAND #WomANDHealth #21daychallenge #loveyourself #goodhabits #5tosurvive #hometeam ...

Apr 24 , 2020 ·

The Bruce Longden Coaching Foundation

Some more workout ideas and thoughts from Nolene Conrad to keep you occupied and fit during lockdown #staysafe #stayhome #stayhealthyNolene Conrad brings us her Full Body Workout challenge! Are you up to showing us what you can do?

The Challenge: 6 exercises, 1 minute on, 30 sec off x 4 😁💪

Equipment needed: Broom stick; plastic bag filled with sand (Kettle bell); Dustbin & a chair

Exercises to be done:
1. Overhead side squats
2. Curtsy Lunges
3. Knee to chest Pull in
4. Kettle bell (plastic bag with sand) swings
5. Wall Bridge with arm swing
6. Elevated cross mountain climbers

Film yourself doing the exercises, remember to share your video showing how u have improvised, and tag Nolene Conrad - Good-luck!

#WomAND #WomANDHealth #21daychallenge #loveyourself #goodhabits #5tosurvive #hometeam ...

Apr 22 , 2020 ·

The Bruce Longden Coaching Foundation

Some other ideas from Rob Thickpenny, to ensure you do not get bored with circuits during lockdown. It's the start of another lockdown week, so please stay home, stay safe and most of all stay healthy and as fit as you can! ...

General strength circuit at home

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A video to support the first circuit I posted for weeks 1&2. Foam roll and warm-up well then look for great technique and movement. More explained in the vid...

Apr 20 , 2020 ·

The Bruce Longden Coaching Foundation

Your Saturday challenge!!! Get to it now.....stay home, stay safe and stay healthy.Nolene Conrad takes us through a 10 minute dynamic warm up exercises for any workout

Dynamic stretching is a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity.

Dynamic stretching is very effective. Here is a full-body routine you can use before you exercise — whether you’re about to play a sport, do some running, or hit the weights.

This routine should only take about 10 minutes.

Link to full video : https://www.youtube.com/watch?v=lOPSJRyEawQ

#WomAND #WomAND21 #21daychallenge #loveyourself #goodhabits #5tosurvive #hometeam ...

Apr 18 , 2020 ·

The Bruce Longden Coaching Foundation

Some more exercises to stop you all from getting bored and unfit! EnjoyNolene Conrad brings us Day 9 of #hometeam 21 Day Challenge

Focus : CORE - 20 minute Killer Core session.
It's time to turn up the intensity 💥 I've put together a well-rounded core workout that can improve your core strength.

This workout is for runners and non runners alike.
*Rest 20 sec rest after each exercises
*Do 3 sets with 3minute rest between sets

Link to full video : https://www.youtube.com/watch?v=E5cGcovMgQM

#womAnd21 #excercise #hometeam ...

Apr 16 , 2020 ·

The Bruce Longden Coaching Foundation

Single Leg Romanian Deadlift ...

Single Leg Romanian Deadlift

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An excellent hamstring and gluteal hip dominant exercise which is crucial for anyone involved a running based sport. Hinging at the hip is an important movem...

Apr 14 , 2020 ·

The Bruce Longden Coaching Foundation

Nolene Conrad takes us through an Upper Body workout

Using my Palisade fencing, resistance band and 2 bricks

Ladies I've put together a 30 minute Upper Body workout for you. The workout consists of a 5 minute warm up, and 7 arm exercises , targeting the back, biceps, shoulders, triceps, and chest.
Truth be told, I favor lower body workouts over upper body workouts. Which is why having a workout plan going into each week is essential for me to ensure I balance it out , otherwise I’ll over-train my lower body.
Regularly working out muscles in your arms, back, chest, and shoulders is vital to keeping your upper body strong and giving your muscles definition.
Do 3 sets 💪💪 Enjoy 😁

Link to full video - https://www.youtube.com/watch?v=3dvN6DAd1LY

#WomAND #WomAND21 #21daychallenge #loveyourself #goodhabits #5tosurvive ...

Apr 12 , 2020 ·

The Bruce Longden Coaching Foundation

Before you take the easy road and eat too many Easter eggs during Lockdown, some more exercises, this time for your Glutes! So come on everyone, athletes and coaches included, get these done 👍😀Nolene Conrad brings us a special GLUTE workout, with special focus on strengthening and toning.

Resistance bands are effective because they provide a more functional movement in comparison to free weights. It can also prevent imbalances in the hip by building muscle strength.
I will show you some simple resistance band moves and how to do each of them from the comfort of your home. You can try each move for 30 seconds, resting for the next 20 seconds before moving to the next. So let's fire up those glutes

Link to full video https://www.youtube.com/watch?v=oTOqxVlm5dQ

Start your day with this essential glute routine with Nolene Conrad

#womAND #womAND21 #21daychallenge #hometeam #livecourageously ...

Apr 10 , 2020 ·

The Bruce Longden Coaching Foundation

As promised, another post from Nolene Conrad, today working on some mobility! Come on everyone let's get moving!! ...

Apr 08 , 2020 ·

The Bruce Longden Coaching Foundation

During lockdown here in South Africa, a close friend and athlete, Nolene Conrad has been posting various activities that you can do at home, so all you hurdlers out there, who can't train but need to do some exercise, I will post these every few days. Enjoy!Nolene Conrad Essential Balance Routine

Of all the ways for athletes, walkers, runners or those who do casual exercise to maintain fitness, nothing beats remaining injury-free. One way to accomplish that goal is to regularly do a few simple exercises to improve your proprioception.

What is proprioception?
Proprioception refers to a sense of joint position. When a joint is sprained, it loses proprioception. The joint feels unstable and can give out. Proprioceptive exercises help the body relearn how to control the position of the joint.

How can I improve my proprioception?
By doing balance training. I demonstrate a couple of balance exercises in this video that you can do using a brick, if u don't own a balance pad.

Did you know: Balance improves your running technique. Both walking and running require the body to constantly control its center of gravity “

Here is my link to balance/Proprioception workout.
https://www.youtube.com/watch?v=CWf-YhiEFwY

Start your day with this essential balance routine with Nolene Conrad

#womAND #womAND21 #21daychallenge #hometeam #livecourageously ...