FIT TO RUN®/WALK PROGRAMME

Did you know?

For women over 35 who run, their most common injuries are foot and ankle related?

That over one quarter of the bones in your body are in your feet, so if they’re not happy, nothing else will be!

That if you’re leaking with running, it may be more important to work on hip mobility rather than isolated pelvic floor ‘clenching’!

Are you afraid of leaking when you’re running? Do you have pain with running? Or maybe you’re wanting to get back to running after injury? Then this is the programme for you!

Who is this programme for?

 

This six week programme was created by our Clinical Advisor & Women’s Health Physiotherapist – Michelle Lyons. And is designed to give you THE VERY BEST FOUNDATION for your new or already established running.

And because not everyone is a runner,  if you’ve recently taken up extended periods of walking or hiking as a leisure/movement activity, we bet that you’ll want to walk in more comfort, walk stronger and walk for longer? This course will get you fitter and stronger to enjoy your walking time.  Full of mobilizations and strengthening drills for your whole body (because walking is a whole-body sport) as well as beautiful relaxation and breathwork practices guaranteed to have you feeling like you literally have a new body!

Over the course of six week, you and I will cover all the BIG ROCKS of running in comfort and with ease. We will cover the whole body aproach, literaly from your toes to your nose. We’ll cover foot and ankle mobility and strength, and over the 6 week course, we’ll work together on building resilience in your calves and shins, improving your knees and hips, gain mobility in your spine and pelvis and show you how to put it all together. I am not guaranteeing to make a marathon runner out of you in 6 weeks, but I will be giving you the tools to help you ‘control your controllables’ when it comes to the most common injuries women who run have to deal with.

What’s the plan?

Week 1:
Foot and Ankle Mobility and Strength for Female Runners

Week 2:
Calves and Shins – Self-Care for Female athletes

Week 3:
Building Better Knees – Mastering Your ‘Kneehab’

Week 4:
Hip Strength & Mobility For Female Runners

Week 5:
Lumbopelvic Mobility for Female Runners

Week 6:
Putting it All Together with Plyometrics

When does the course start?

The start date is November 9, 2020

  • How will the course be delevered?
    The course will be deleverd via live session in Zoom on Mondays at 19:00. The classess and homework will be accessible in facebook group.
  • Will I need any equipment?
    Yes! You will need a yoga/resistance band; 2 same size massage balls or tennis balls; a yoga block; pilates type ball.
  • Can I do this course if I want to run Post Nataly?
    Yes! This course can be used as preperation for running in the Post Natal period.
  • Can the course be used during injury rehab?
    Yes! It can be used as rehab back into running post injury
  • Do we run during the course?
    No, but the course can be used in conjaction with the NHS Couch to 5K programme