running fundamentals

Your path to becoming a runner who can perform well and stay injury free

What is our running fundamentals programme?

Our Running Fundamentals programme involves 3 one-on-one sessions with one of our physiotherapists, who will take you through a comprehensive assessment of your body to identify weaknesses that can lead to injuries and limit you from reaching your running potential. These weaknesses & energy leaks will then be addressed with a goal driven plan that is tailored to you, helping you to reach your running goals. The plan will involve a strength & conditioning programme that is customised to you, with different pathways for how this is implemented.

Common running injuries and issues that prevent runners from reaching their full potential:

Foot and Ankle - Achilles tendon pain, heel pain, ankle sprains, stress fractures in the foot
Knee - Patellar tendon pain, ligament injuries, knee-cap pain, ITB related pain
Hip - Hip impingement, pain on the side of the hip, tight and weak gluteal muscle
Lower Back - Low back pain, tightness, weak core strength/stability

What our running fundamentals programme can help you with:

Improve your running performance and economy by increasing the strength of your leg and core muscles
Reduce the chance of running injuries, so that you can stay focused on the run
Develop a deeper knowledge and understanding of your own body so that you can make better running decisions

SERIES OVERVIEW

Session 1: Assessment Part 1 & Education on Pre-Requisites and Optimal Running Mechanics

Your first session is like our Discovery Consult - it’s about getting to know you, your goals, and how we can best support you in your running performance. The first part of the assessment includes joint ranges of motion, taking a look at the strength and endurance of important muscles, and your agility and proprioception levels.

Session 2: Assessment Part 2 & Explanation on Test Findings with Summary Report

We will complete the assessment with plyometric tests that focus on your ability to absorb and create forces, and then you will have your full assessment findings explained to you on the report card. You will also be provided with a personalised ‘stretch programme’ that will address your limited ranges of motion, and also to assist in self-managed, post-run recovery work.

Session 3: your Next Steps for optimising running economy, efficiency, and time

We speak about your recommended training programme, important accessory training to address underlying limitations to reduce your risk of repetitive strain injuries, and to improve your overall running economy and efficiency. We will also explain to you the three (3) available options for moving forward.