Over the 12 weeks you'll be training at Gym Compamy, with our team of experts who will be putting you through your paces in a periodised and structured group running strength & conditioning programme for novice and elite runners designed by biokineticist and running expert, David Leith at SSISA Academy.

MONDAYS @ 17H30
STRENGTH & CONDITIONING
WEDNESDAYS @ 17H30
MOBILITY
WEDNESDAYS @ 17H30
STRENGTH & CONDITIONING

The benefit of training with qualified instructors is the hands-on approach to ensuring you go through the motions correctly, safely and get the most out of the session.

12 periodised weeks
3 sessions per week
1 webinar per month

12 periodised weeks
3 sessions per week
1 webinar per month

 Access for 20 weeks 

The balance between mobility and running specific strength & conditioning is designed to enhance overall performance and reduce risk of injury on the road and trails.

Periodisation.
Strength & Conditioning.
Mobility.

Periodisation.
Strength & Conditioning.
Mobility.

ENHANCE PERFORMANCE

Research has shown that 'heavy' resistance training has the most profound beneficial impact on running economy and time trial performance.

REDUCE RISK OF INJURY

Weaknesses in stabiliser muscles surrounding the ankles and hips, as well as muscular imbalances and strength deficiencies increase the risk of overuse injury. 

Local Instructors

Local Instructors

John Doe

Instructor

Tri-Focus National Certificate: Fitness
"Challenge yourself, reach new heights and become a better you."

Jane Doe

Instructor

University or Technicon Qualification B-Tech Sport and Exercise Tech
"No excuses let's rebuild"

John Doe

Instructor

IIFT - Personal Training
"Don't wish for a good body. Work for it."

Programme Expert

Programme Expert

David Leith, BSc (Hons) Biokineticist
MSc Exercise Science
David is a Senior Biokineticist within the High Performance Centre at the Sports Science Institute of South Africa and SSISA Academy. Creator of the Running Strength Programme.  
David is a strength and conditioning specialist with a passion for running and rehabilitation of running-related injuries. His forte is helping others improve their running capacity, and to remain injury free. When not coaching you will find David on a local trail or in the gym perfecting his Olympic lifts. 

Frequently asked questions

Frequently asked questions

1. How do I know if I'm fit enough to join this programme?

Our Running Strength programme is periodised meaning you will be guided through different training phases to improve on your current fitness level. Even though this is a group based programme, we emphasize individual development and focus on your own personal strengths and weaknesses to get you stronger on the road and trails. 

2. What if I have pre-existing injuries?

As we are medical professionals, we first assess each of our clients prior to the programme and ensure that all individual's needs, injuries and weaknesses are taken into account in order to modify the movements throughout the programme to accommodate existing injuries and assist in strengthening the muscles to reduce further risk of injury.  

3. I don't want to get big and am worried doing gym training will make me big and slow?

This programme is for runners of all levels and with varying degrees of resistance training experience. The exercises focus primarily on basic movement competence, body awareness and muscle recruitment patterns, using only bodyweight or very light added resistance that is entirely up to you. As you become more familiar with the type of exercises and stronger, the exercises become more challenging and you may add load as needed.

Testimonials

Testimonials

"The strength work really packs a punch.
I am a big fan of the mobility exercises as well, I think it’s an aspect too often overlooked for runners.
I really appreciate all the effort going into each class, each week.
Also very grateful for the recordings since work does not allow me to do it live at home."

- Bianca

"I find the programme very valuable, and can already feel a difference.
The exercises are challenging and I am especially grateful that we are able to do these remote. "

- Annmarie

"Overall, I've seen a massive improvement in my strength and endurance. Hills have always been a nemesis for me, and I wouldn't say they are getting easier - I think I'm just getting better at doing them quicker!
 Initially this programme was recommended to me for injury prevention... I haven't had any issues with niggles since I started and I really believe it's because of the programme.
The increase in load on the legs has just made me so adaptable in terms of different terrains, time and mileage."

- Adrienne