December Newsletter❄️
Strength, Speed & Seasonal Spirit!
Hello and welcome to our first ever newsletter, we hope you like it! We really do welcome feedback and would love to hear your thoughts on our first newsletter and what you would like to be included in the next one!
As we move into the winter season and training is beginning for marathons and half marathons, it’s the perfect time to focus on building a strong foundation for your 2026 goals. This month, we’re highlighting the importance of Strength and Mobility for endurance runners, sharing some simple home workouts, and keeping you up to date with all our upcoming events.
The Importance of Strength and mobility for Endurance Runners
Strength and mobility isn’t just for sprinters or gym lovers — it’s a key ingredient in every successful endurance runner’s training plan.
Building strength helps:
Improve running economy and efficiency
Prevent common injuries (like IT band syndrome or shin splints)
Increase strength and power to help you stay strong over those longer distances.
Support better posture and form
Strong core muscles generate the power and stability needed for running.
Improves your fitness.
Even a couple of short sessions each week can make a huge difference to your performance and recovery.
5 Strength and mobility You Can Do at Home
No gym? No problem! Try these five effective, equipment-free moves to get stronger and more resilient. Let us know how you get on.
Single-Leg Squats – Build stability and balance.
Glute Bridges – Strengthen your posterior chain for better propulsion.
Plank Variations – Enhance core strength and posture.
Calf Raises – Reduce the risk of Achilles injuries and boost stride power.
Reverse Lunges – Improve coordination and hip mobility.
Do 2–3 rounds of 10–15 reps, twice a week, and you’ll notice the difference on your runs!
⚠️ Disclaimer:
Always listen to your body. If you have any existing injuries, medical conditions, or concerns, please consult your doctor or a qualified health professional before starting these exercises or any new fitness routine.
New Resource: Run Strong Strength focused guide for runners
We’re excited to announce the launch of our brand-new Strength focused guide for runners — a complete resource covering:
How to structure your Strength and mobility
strength and plyometric training
Progressive/adapted exercises
6 week programme
Tips for combining strength work with running
Toolbox
We are so excited to bring our members the Runners Toolbox. Our toolbox will connect you with trusted professionals who can help you achieve those extra 1%’s. We work closely with other professionals in the industry who we trust and would recommend to our clients. This includes Physiotherapy, Nutrition, Pilates, Strength and Mobility. You can also enjoy 10% discount on running shoes and clothing. Everything you need to chase your goals with confidence, all in one place.
🎄 Looking Ahead to December
Track Nights continue every other Friday including our Christmas Special on the 12th December. This will be our first introduction to track and strength circuits!
Christmas Run Club on the 20th December we will be hosting a festive run club and coffee!
12 Days of Christmas Challenge from the 1st of December check out our socials @parklifecoaching for top tips, resources and give aways!
🏁 Stay Strong, Stay Consistent
Whether you’re training for your next race or maintaining fitness through winter, remember: every run, every rep, every effort adds up.
See you on the track (or the trails!) soon,
Katie
Parklife Coaching