Over the next 12 weeks you'll be training live online with biokineticist, David Leith, who will be putting you through your paces in a periodised and structured running strength & conditioning programme for novice and elite runners.
The 12 week programme, designed to compliment your "on the road / trails" running training and will be broken down into phases emphasising strength, power and mobility for optimal benefit.
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.
Starting on Monday 11 January 2021
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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 biokineticist David Leith (our running specialist).
Train with David, from the comfort of your home, anywhere around the globe.
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.
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.
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.
"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