Train like a Champion - course details

Over the last few years I have followed Ronnie Staton who is a coach and ultra runner.

I discovered on his web site that he does a day course called ‘Train like a Champion’. I would really like to do the course so I got in touch with Ronnie and asked him whether he would like to do one in the Glasgow area.

Ronnie is keen so we have found a suitable date - Saturday 25th November 2017. It will be in the Glasgow/Paisley area.  I realise it is short notice but we will need at least 15 people to go ahead.

If you are interested could you leave a comment or contact me …

Please also let me know if you are interested in the course but can’t make Saturday 25th November.

Here are the basic details ….

Course Mission:
This one day workshop is based upon my professional understanding and experience as a coach. Although my running adventures help, I am not an elite runner and certainly do not base this course on my own personal running. It is important that this is understood. I wish to share the knowledge gained over years of training with others and my running only plays a very small part of the whole. This seminar will be delivered to a high standard with the full lecture notes provided via email after the course. The information provided will cover the middle ground between the comprehensive lectures I attend and the content lacking magazine articles and forums surrounding us. It is my ambition that you leave the day with a solid foundational understanding and the practical know how in order to remain healthy for your running. This could be for the joy of running, to hit your true potential or of course both.

The intention of the workshop:
To run strong and remain healthy it is essential we take care of our body around the act of running. This day will offer insight into the key areas that must be understood to achieve both injury free and enhanced performance running at any distance, ability or level. More importantly you will learn the drills necessary to make this happen and also know when to apply them.

Who is this day for:
Any runner wishing to make an impact on their running body to enhance their enjoyment of training and racing. It is as applicable to those wishing to simply enjoy a prolonged lifetime of leisurely running as it is to those wishing to hit their true potential in running and beyond.

Course Itinerary:
8:30 – 9:00 Arrivals & Registration
9:00 Prompt Start
9:00 – 9:10 Outcomes & Objectives Of The Day
9:10 - 9:30 Importance Of A Strong Posture
9:30 – 10:45 Drill A – Strength & Mobility (+ Postural & Lateral Drills)
10:45 – 11:00 Break
11:00 – 12:15 Drill B – Strength & Mobility (+ Stability & Running Form Drills)
12:15– 12:45 Lunch Break
12:45 – 13:30  Strong Running Technique Explained
13:30 – 13:40 Break
13:40 – 14:20 Mindset Of A Champion – Mental Strategies / Being Consistent
14:20 – 14:30 Break
14:30 – 15:15  Focussed Group Workout (Rehearsal & Practice At Own Pace)
15:15 – 15:45 Key Stretches & Foam Rolling Principles
15:45 – 16:00 Q&A’s & Conclusions

9am Prompt Start. Please arrive early from 8:30am onwards. The course will run until 16:00.

Be advised you will experience some soreness after this workshop for a few days. It is often not an issue to attend the course with an injury, you can participate in what you are able to. The learning can still be done and put into practice once you are able.

This day is not about a tough training day, it is a learning day always at your pace so your body can get to grips with the movements. The training starts when you leave with this knowledge. You do not have to be ‘fit’ to attend this workshop. It is inclusive to everyone.

Ronnie’s Mini Bio:

  • BSc Hons Coaching, Sport & Exercise Science (Manchester Metropolitan University)
  • Running Coach & Motivational Speaker
  • Stress Management Consultant Diploma
  • GP Referral / Gait Analysis / Knee Rehabilitation / Gary Gray Functional Running Qualified
  • 10 Years Personal Training experience within a leading facility (
  • Advanced Kettlebell / Olympic Weight Lifting & Bulgarian Bag Instructor
  • Ex Footballer, Amateur Boxer. Currently Ultra Running.
  • Race Director Of HOBO Pace (
  • Favourite Personal Ultra Running Achievements:

Over ten 100 Mile finishes

Sir Alfred Wainwright’s 190 mile Coast to Coast route run in 55 hours non-stop (Supported solo effort)

Hardmoors 160 Mile finisher (4th)

The Hill Ultra 160 Mile finisher (2nd)

Sub 20 hour Centurion Winter 100 Finish

Favourite Coaching Moments
First time 100 Mile & Sub 24 hour 100 Mile finishes
1st spot finishes & many PBs
Breaking The Spine (268 miles)
Working with runners from 5k to 200+ mile distances with the same focus
Seeing runners hit their true potential

Other information:
Basic refreshment of tea / coffee and soft drinks will be provided. Please bring everything you need including your own lunch / snacks.

Places are strictly limited to 20 people for this workshop on a first come first served basis.

Cost: £49 per person

This entry was posted in Train like a champion and tagged . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s