https://www.uolrac.com/news daily 0.75 2024-05-23 https://www.uolrac.com/news/2021/11/13/north-mids-xc-kettering-2021 monthly 0.5 2021-11-13 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/d1e9bfcb-5449-4b3a-89bf-b7e2091d49b4/tempImageN4iqI5.jpg News - North Mids XC - Kettering 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.uolrac.com/news/2021/8/2/back-to-normal monthly 0.5 2021-08-02 https://www.uolrac.com/news/2019/12/20/3rd-north-mids-heanor-71219 monthly 0.5 2019-12-20 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1576867422963-GRWDN0GAGP1ZBUZ8K1QJ/3rd+North+Mids+2.jpg News - 3rd North Mids - Heanor 7/12/19 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1576867396768-FHJY6O6C6ZG94WI573M1/3rd+North+Mids.jpg News - 3rd North Mids - Heanor 7/12/19 https://www.uolrac.com/news/2019/12/20/sheffield-indoor-meet-161119 monthly 0.5 2019-12-20 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1576867084972-9JYMU89IHAVZOFIOFVIX/75371664_822692784816103_608792458653859840_n.jpg News - Sheffield Indoor meet! 16/11/19 https://www.uolrac.com/news/2019/12/20/north-mids-xc-corby monthly 0.5 2019-12-20 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1576866942261-QDZ6MH0F8MOCD4ZTVMGL/Second+North+Mids.jpg News - North Mids XC - Corby https://www.uolrac.com/news/2019/10/20/north-midlands-xc-12-10-2019 monthly 0.5 2019-10-20 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1571573337228-0961PNJXM9ISITTU7HXU/1st%2BNM%2Bmen.jpg News - North Midlands XC 12-10-2019 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1571573303570-FBTSJW7DMZYTUB9UOBK4/1st%2BNM%2BWomen.jpg News - North Midlands XC 12-10-2019 https://www.uolrac.com/news/2019/3/2/national-xc-champs-2019 monthly 0.5 2019-03-02 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1551540875432-B47KAKOE1UWZYD60BEE6/National+XC.jpg News - National XC Champs 2019! https://www.uolrac.com/news/2019/3/2/bucs-indoors-2019 monthly 0.5 2019-03-02 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1551540817545-4DZHXOGVE0U4XRCAE681/BUCS+Indoors+2.jpg News - BUCS Indoors 2019! https://www.uolrac.com/news/2019/2/14/bucs-exceter-2019 monthly 0.5 2019-02-14 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1550169841027-OCRFF88B7IYNOO1TQGHA/BUCS+XC+1.jpg News - BUCS eXCeter 2019! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1550169841648-X04YIAFXCZJ488OUSRXY/BUCS+XC+2.jpg News - BUCS eXCeter 2019! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1550169845687-XXYIMN49KHK08Z74G30Y/BUCS+XC+3.jpg News - BUCS eXCeter 2019! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1550169846457-EGPV9Y9RLZECEEJ0MWV5/BUCS+XC+4.jpg News - BUCS eXCeter 2019! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1550169851511-MBPOPLF3D1H8UPMK2EW9/BUCS+XC+5.jpg News - BUCS eXCeter 2019! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1550169850482-RX330VT2S87KTNBIVWMO/BUCS+XC+6.jpg News - BUCS eXCeter 2019! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1550169853978-3CRSBNMGDQQ3TDAKKRD2/BUCS+XC+7.jpg News - BUCS eXCeter 2019! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1550169855267-9LENE4XN9G16TQV7WPMY/BUCS+XC+8.jpg News - BUCS eXCeter 2019! https://www.uolrac.com/news/2018/12/19/loughborough-indoor-open-meet monthly 0.5 2018-12-19 https://www.uolrac.com/news/2018/12/5/north-mids-xc-heanor-shipley-park monthly 0.5 2018-12-19 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1544051027256-8S3DCDPDBQFX97YOMUJG/Heanor+XC+1.jpg News - North Mids XC Heanor - Shipley Park! https://www.uolrac.com/news/2018/11/21/bucs-duathlon-sunday-18th-november-2018 monthly 0.5 2018-11-21 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1542827382035-F0FII8H2ZR6QD2JCETJ4/BUCS+Duathlon.jpg News - BUCS Duathlon - Sunday 18th November 2018 https://www.uolrac.com/news/2018/11/21/sheffield-indoor-open-17th-november-2018 monthly 0.5 2018-11-21 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1542825896198-SWFWP0209IREV7WNZA97/Sheffield+Indoor+Open+1.jpg News - Sheffield Indoor Open - 17th November 2018 https://www.uolrac.com/news/2018/11/21/north-mids-xc-kettering-wet monthly 0.5 2018-11-21 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1542825872843-06V6TZFUB22NQIKOTYL8/Kettering+XC+3.jpg News - North Mids XC Kettering - WET! https://www.uolrac.com/news/2018/11/21/warwick-relays-3rd-november-2018 monthly 0.5 2018-11-21 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1542825834426-TLS0E9PXINIHZCQIA39C/Warwick+Relays.jpg News - Warwick Relays - 3rd November 2018 https://www.uolrac.com/news/2018/10/20/england-athletics-national-volunteer-awards-and-hall-of-fame monthly 0.5 2018-12-19 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1540046567053-NPIL86U1MU8A5IPKVG6O/EA+National+Awards+3.jpg News - England Athletics National Volunteer Awards and Hall of Fame https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1540046566379-TOGW7MH4AKMHLQK23640/EA+National+Awards+2.jpg News - England Athletics National Volunteer Awards and Hall of Fame https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1540046566231-8HN2OAGITI0U5PUMQ73B/EA+National+Awards+1.jpg News - England Athletics National Volunteer Awards and Hall of Fame https://www.uolrac.com/news/2018/10/20/first-north-mids-xc-derby monthly 0.5 2018-10-20 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1540046273645-N7SSNGDQGD0LY72W0418/Derby+XC+1.jpg News - First North Mids XC - Derby! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1540046273779-3TTZ1SL6UXDDYZZC23L6/Derby+XC+2.jpg News - First North Mids XC - Derby! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1540046274246-JAUQNGU9ASU2JVJA0QOB/Derby+XC+3.jpg News - First North Mids XC - Derby! https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1540046351455-DVIAFY9O48NRVC86W9FR/43375268_321958058386651_2285565377687584768_n.jpg News - First North Mids XC - 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Make it stand out Open Meet Timetable 2025 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1548425153760-195OP4W7AFYHCQW2SD2Z/33689284_236267236955734_4569047709121511424_o.jpg Open Meet Previous club record holder Tom Pownall throws the javelin at the 2018 open meet https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1549462900048-WHSUV6S5G5YKZDEND6VZ/7516820176_IMG_0945.jpg Open Meet https://www.uolrac.com/records daily 0.75 2025-07-27 https://www.uolrac.com/home daily 1.0 2019-02-21 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1565863401657-ZXZSWZZ6NB31XKFSOB5H/public.jpeg Home https://www.uolrac.com/training daily 0.75 2024-09-23 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1522580133090-29OE9OTYKPF5X9NXJPRX/Website+pic+%232.PNG Training Snowy Track Session https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1522578538890-I2E077UO51AWAO5JRG7N/Website+pic+%231.PNG Training Summer Evening Training https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1522580139384-1OAL6LIA7I6WFVA8HCPL/Website+pic+%233.PNG Training Sunday Run Burger stop https://www.uolrac.com/victoriaparkrelays daily 0.75 2024-10-16 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1564409305589-TSUUHN6AM03U3A68FHOQ/public.jpeg Victoria Park Relays The 2018 Men’s race setting off https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1527684809663-9IINJ7L5Y2K10G22KR9D/Relays+17+%283%29.JPG Victoria Park Relays The 2017 Mixed and Women's races setting off https://www.uolrac.com/contact-us daily 0.75 2024-09-23 https://www.uolrac.com/about-us daily 0.75 2024-09-23 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1601553099822-91ZVDAC75WMTMGS5B5N5/IMG_2311.jpeg About The Club Club Photo 2019-2020 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1601553040814-X1OQ6070ETBFMU5D5AD9/IMG_2319.jpeg About The Club Alumni Ball 2020 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1522241526810-3TMGMQ1A2G37SGM5EWFD/VARSITY.PNG About The Club Varsity 2018 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1601552945800-4LFUA744F9OARBM6LGIV/IMG_2312.jpeg About The Club BUCS Indoors 2019 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1601553149480-OLGFNCONOHU5AQTTNKVR/IMG_4088.jpeg About The Club Victoria Park Relays 2019 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1601553076510-WBZ1RR5A8W8D2A8WNM8I/IMG_2318.jpeg About The Club Alumni Ball 2020 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1535824516451-PRU2GPAR5W2UJWSC1T18/Hadrians+Wall+18.jpg About The Club Hadrian's Wall Coast to Coast 93 Mile Challenge (2018) https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1601552845990-G3314HK08RTVF0GULKAZ/IMG_2316.jpeg About The Club BUCS Cross Country 2020 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1601554230391-SWRBJ00Q19SPEUOL2RS8/Open+Meet.jpeg About The Club Team Leicester Open Meet 2019 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1601552902789-H7URBTBGV9NRG1UHFYW8/IMG_2313.jpeg About The Club Colour Run 2019 https://www.uolrac.com/support-and-wellbeing daily 0.75 2019-10-10 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1541971470671-S8D9FOQI5POJZIZK508D/Kettering+XC+1.jpg Support and Wellbeing https://www.uolrac.com/core-exercises daily 0.75 2018-10-30 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537627762501-F3Y87T5J6S1YEHQHZRMH/Star+Jumps Strength And Conditioning 5) High reach sit up 30 seconds each side https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537627804208-KMDDFK6FBRM7GCUM26V9/IMG_4111.JPG Strength And Conditioning 2) V Sit Make sure to stay balanced. https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537629235448-Z3S79QZ7JG5U8ZQZB0EC/Picture1.png Strength And Conditioning Russian Twists 12 each side. https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537628128593-1WF3JU417MLXLSA0Q91B/GLute+Bridge Strength And Conditioning 2) Glute bridge 12 reps Press through the heels. Push hips upward. To increase difficulty use weight on hips / raise one leg of floor https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537627914276-28CENPWUMMGQ9GF1SXCH/TWISTY+SIDE+PLANK.png Strength And Conditioning 3) Twisting side plank 8 reps each side https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537628468599-VWBQFECSOHUVGT45MD1P/Burpees Strength And Conditioning Burpees 12 Burpees https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537628550883-Z41S1PQESJTFHZAX0450/IMG_4162.JPG Strength And Conditioning Squat 12 reps Hold medicine ball r do jump squats to increase difficulty. https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537628979529-FC75KJXHCKWA7ZW0YWOO/IMG_4149.JPG Strength And Conditioning Plank, with Shoulder touch 12 Shoulder touches each side. https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537628905837-IEW4GSWJAI66217SJIBF/Picture1.png Strength And Conditioning Scissor legs Alternate legs on top. 12 times each side. https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537627828025-GKVX5LUGEJ82H9LD6J1H/DEAD+BUG Strength And Conditioning - 1) Dead Bug 1) Dead Bug 12 each side Alternate Sides, keeping base of back on flat grounds. https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537627786523-7VAK7GNZPHF1NNTTEODG/IMG_4144.JPG Strength And Conditioning 4) Press up 12 reps https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1537629428510-X9JBZB7UGWSKES56RZ7K/Screen+Shot+2018-09-12+at+19.49.19.png Strength And Conditioning Weighted / Jump Lunges 12 each side. If no weights available do Jump lunge https://www.uolrac.com/running-routes daily 0.75 2018-10-19 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1536091634798-5NR7WG7YAJ5XD9HT1N16/John+Foster+Halls Running Routes Photo by University of Leicester on Flickr https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1536091817870-OVOSW4PCBJP66IDWZUEJ/8324920935_a5873f7e6a_o.jpg Running Routes Photo by University of Leicester on Flickr https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1535902540896-2IYZ6SLUYA5T784N2U0L/Bradgate+in+a+nutshell%2C+by+Phil+Mclver Running Routes Bradgate in a nutshell, by Phil Mclver https://www.uolrac.com/training-plans daily 0.75 2018-12-02 https://images.squarespace-cdn.com/content/v1/5abb82beaa49a1b4940d96bd/1535807723052-CYDCWBY3LJNLW3M4XWIE/Weekend+Away+18.jpg Training Plans https://www.uolrac.com/bradgate-park-charnwood-routes daily 0.75 2018-09-04 https://www.uolrac.com/routes-from-capus daily 0.75 2021-08-02 https://www.uolrac.com/oadby-routes daily 0.75 2021-08-02 https://www.uolrac.com/alumni-ball-tickets daily 0.75 2019-01-14