A 8 week Running-Specific programme developed by runners for runners with a scientific, periodised approach that is scalable to all levels.

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

Focus on foundations

The programme focuses on building the foundations of correct neuromuscular firing patterns, active and strong hip, knee and ankle stabilisers and control through range of motion. 

Running specific traits

The neuromuscular adaptations are then harnessed to develop running-specific muscle endurance, strength and power.

Mobility sessions

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

Cross training

This programme is the perfect cross-training strategy to correct imbalances or weaknesses whilst continuing to build your running capacity during the winter months in preparation for races in the second half of the year.

Free webinars included

Get exclusive access to free monthly webinars included with your programme

Led by Biokineticists and physiologists the programme is designed based on an understanding of running gait, running physiology, of the adaptations needed to succeed and how to train for these. 

Do you find there is not enough time to accumulate the mileage and time on the legs to prepare for your target race? Or have you found that with a shortage of races to train towards, your running has reached a plateau?
Running-specific strength and conditioning may be the boost you need to acquire the adaptations needed for your race, in a short period of time, and in structured, scientifically-backed way. Running-specific strength and conditioning will confer a noticeable impact on your running speed, your running economy, your capacity to power up hills and withstand the heavy loads of running downhill.
  • 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. 
  • 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



Strength & Conditioning 


at 17:30
Mobility with Olivia Bloomer (ONLINE)


Strength & Conditioning 


Running related webinars

STARTS 25 October 2021

#Enhance Performance | #Reduce Injury Risk 

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

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

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. 

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.  

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.