Strength & conditioning programme suited to runners who seek to reduce their risk of running- related injury and enhance their running performance, led by biokineticist, David Leith.
In this phase, you'll go through four weeks of movement pattern, recruitment pattern, muscular endurance, mobility and stability to get you ready to ease into Phase 2.

4 weeks
8 progressive workouts
4 mobility sessions
1 webinar

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 Access for 8 weeks 


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


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

Course Lessons

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. 

Frequently asked questions

1. 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.

2. 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. .

3. 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.

4. 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.

5. 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.