A 12 week Running-Specific Preconception, Activation and Stability programme designed to compliment your running training, improve your running gait and reduce your risk of injury.

Appropriate for all levels of Runners with 3 sessions a week.

Minimal equipment 

Perfect for home based or on the go workouts

Low load exercise

Won't hinder your current running or training plan

Mobility sessions

Dedicated day for mobility each week live with our Yoga Guru Olivia Bloomer

Live virtual classes

For location flexibility and contactless training

Free webinars included

Get exclusive access to free monthly webinars included with your programme

The Running Strength programme is composed around activation & stability movements to enhance your overall running experience. 

The exercises used are low-load, requiring minimal equipment and are focused on recruitment of crucial stabilisers around the ankle, knee and hip, teaching fundamental movement patterns that translate directly into the running gait, optimising single-leg stability, alignment and control through range of motion as well as balance and proprioception:
  • These exercises will improve the activation and engagement of particular muscles that are often under-utilised and/or weak, improve their strength and endurance.
  • Given the nature of the exercises used, you will not experience notable muscle soreness from these sessions and they will in no way detract from your running training.
  • You will also have access to a live mobility session each week that is designed especially for unlocking tight or restricted areas commonly found in runners.
  • David will also keep you informed and educated with a monthly webinar to help you understand the approach required for sustainable improvement, and be in support within our programme community forum.
  • In essence this programme will help take the thinking away from the 'accessory work' runners are often told to do and help transform your body into a more balanced, supple and stable running frame that is less likely to become injured and more likely to make meaningful progress in your running journey.

Periodised Programming

Distinct phases emphasising balance and proprioception, activation and stability, muscle strength-endurance and power.

Activation Orientated

Special focus on muscle activation

Stability Focused

To reinforce a well-balanced running outcome



at 17:00
Strength & Conditioning 


at 17:30
Mobility with Olivia Bloomer


at 17:00
Strength & Conditioning 


time TBC
Running related webinars


#Enhance Performance | #Reduce Injury Risk 

The balance between mobility and running specific strength & conditioning is designed to enhance overall running performance and reduce risk of injury, delivered to you by our running specialist and Biokineticist David Leith.

Instructed by:

David Leith
BSc (Hons) Biokinetics. MSc Exercise Science

David is a Senior Biokineticist within the High Performance Centre at the Sports Science Institute of South Africa. 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.
Patrick Jones - Course author

Frequently asked questions

I have never done this kind of training before. How do I know if it is for me?

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.

How much running is involved as I have just started running?

There is no actual running in the programme. It is entirely a strength and conditioning programme, and so, involves resistance training exercises that you are able to perform in limited space at home.

I don't have gym equipment at home, can I still take part?

The programme requires minimal equipment - essentially one resistance band, a sturdy chair or step that can support your bodyweight and one form of weight e.g. 5L water-bottle or backpack.

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

The exercises in this programme are running-specific, meaning they are tailored to the needs and demands (e.g. movement patterns, range of motion required, loading patterns etc) of runners. They will not make you big but rather help improve your joint stability, mobility and functional strength specific to running.

I have been told I need to work on my core and mobility, should I still join the programme

Yes. This programme focuses on multiple aspects of physical preparation that are important for and often neglected by runners, including mobility, stability, proprioception and balance, strength, power and core strength. It is important to incorporate each of these aspects into your strength and conditioning programme. Core stability and mobility are in fact best trained not in isolation but together with a more holistic strength and stability programme that has been found to enhance these aspects at least equally if not better than training either in isolation.