COMING SOON!

Are you fed up with always being injured?

Has running become hard work instead of fun?

Is your training inconsistent with results to match?

Rundamentals is a series of postural and stability based sessions designed specifically for runners to help you understand the fundamentals of running BEFORE injury forces you to stop.

Rundamentals can also be used to rehabilitate following injury and help prevent it happening again.

rundamentals: 8 week REMOTE course

This is an 8-week injury prevention course designed specifically for runners.

Each course contains 8 sessions, each delivered live (via zoom) at the same time each week.

Sessions will also be recorded and emailed to participants each week.

There will also be a closed Facebook group exclusively for course participants to provide support in between sessions.

WHAT WILL BE COVERED

WEEK ONE

PELVIC ALIGNMENT

  • Introduction to pelvic alignment and why it’s important
  • How to find your neutral pelvic position
  • How this differs from your current pelvic position
  • What you need to work on to achieve a neutral pelvic position
WEEK TWO

RANGE OF MOTION

  • Brief recap on previous session
  • Mobility vs flexibility
  • Range of motion: ‘Normal’ ROM vs your ROM
  • What you need to work on to improve your range of motion
WEEK THREE

FOAM ROLLING

  • Brief recap on previous sessions
  • How to effectively use a foam roller and other tools
  • What areas to foam roll together, and why this is important
  • How to incorporate foam rolling into your training plan
WEEK FOUR

STRETCHING

  • Brief recap on previous sessions
  • How to effectively use a foam roller and stretches together
  • Dynamic vs static
  • How to incorporate stretching into your training plan
WEEK FIVE

GLUTE ACTIVATION

  • Brief recap on previous sessions
  • What is glute activation and why it is important
  • How to activate your glutes and what it should feel like
  • Glute activation exercises to incorporate into your training plan
WEEK SIX

CORE STABILITY

  • Brief recap on previous sessions
  • What is core stability and why it is important
  • How to engage your core and what it should feel like
  • Core stability exercises to incorporate into your training plan
WEEK SEVEN

STRENGTH &
CONDITIONING

  • Brief recap on previous sessions
  • Strength vs conditioning and why it’s important
  • How to do strength and conditioning effectively 
  • Conditioning exercises to incorporate into your training plan
WEEK EIGHT

DYNAMIC WARM UP

  • Brief recap on previous sessions
  • The benefits of an effective warm up and why it’s important
  • Exercises to incorporate into your warm up
  • Summary of how to put weeks 1-8 together plus Q&A

Each session will have adaptations and progressions, however this is based on the condition of your body/muscles rather than your experience with running. None of the sessions will involve any running and therefore pace is completely irrelevant!

BE THE FIRST TO RECEIVE INFORMATION ON UPCOMING RUNDAMENTALS SESSIONS