Holistic Core Restore® Fit to Walk / Fit to Run Course

Did you know that:

• around 75% of all runners are injured at some point over a 12-month period.
• for women over 35 who run or walk, their most common injuries are foot and ankle related? With over one quarter of the bones in your body in your feet, you can understand that if they are not happy, nothing else will be!
• if you are urinary or bowel incontinent with running or walking, it may be more important to work on hip mobility rather than isolated pelvic floor ‘clenching’!
• if you have got a problem with your foot mobility, this can be a cause for incontinence when you are running or walking.
• issues with foot and ankle mobility can be a cause for back pain and hamstring issues in those who like to run and walk.

How amazing would it be if you could learn ways to support your running or walking to help you address these hot spots & provide you with a maintenance plan to go forward & stay injury free?

Running is a 1 legged sport & when we are going from one foot to the other we are taking somewhere between 2 to 3 times our own bodyweight from 1 leg to the other at speed & the faster we run or walk that number goes up so we really want to make sure that we’ve got mobility, flexibility, strength, balance & proprioceptive awareness in our feet and ankles. This also applies to those who want to take their walking seriously and choose to walk further and on various landscapes.

We then move up the chain to the knees which are almost always by no means responsible for issues by themselves.  We must think where the other issues runners have difficulties with are stored. For example.

Hamstrings (back of thighs) cause problems if the glutes (bottom muscles) are not working properly.

With hips, especially women who are in their peri-menopausal third age, women can experience pain due to a drop in oestrogen. Tendons love oestrogen and as our oestrogen levels lower as we age, we are more prone to tendon problems.

For any woman who experiences painful hips with running or walking the antidotes are good hydration, good nutrition & good strengthening strategies for all muscle groups, which we will be covering in depth in this programme.

Because we know that not everyone is a runner,  if you’ve recently taken up extended periods of walking or hiking as a leisure/movement activity, I understand 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 mobilisations and strengthening drills for your whole body (because walking is a whole-body sport) as well as beautiful relaxation and breath work practices guaranteed to have you feeling like you literally have a new body!

This course is for you:

• If you love running or walking but experience injuries repeatedly.
• If you have never ran or walked distances in your life or have lost strength or mobility along your lifetime but would love to make the effort and to do it the right way to prevent injuries.
• If you currently have an injury that you would like to rehab.
• If you are a woman that ‘pads’ up before she runs. (please note that if you have not completed the Holistic Core Restore® Everywoman course for core and pelvic floor health, please contact me first to see if you need alternative/additional support first)
• If you are a seasoned runner or walker but know you do not do enough strength & mobility work to support your running.

My six-week programme is designed to give you the best foundation for your new or already established running habit – literally from the ground up! Delivered either virtually or face-to-face, this programme is UNIQUE because it is specifically designed with a woman’s body in mind, especially in terms of pelvic and core health because at the end of the day, women are DIFFERENT and need bespoke training.

Over the course of six weeks, we will cover all the essential features of running in comfort and with ease.  We will cover foot and ankle mobility and strength initially, 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. We’re not guaranteeing that you’ll end up beating Mo Farrah any time soon, 😊 but we 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.

This is how the sessions will be delivered:

• x 1 weekly class for 6 weeks – each class is 45-60 minutes long
• Access to filmed videos so you can continue the exercises at home
• Exercises focused on the correct activation and maintenance of the calves, bottom, back and front of thighs. We coordinate all the exercises with the breath & upper spinal movement & really targeting those potential ‘hot spots’ for female runners.
• We understand the body requires a holistic approach with whatever exercise it is preparing for and have adopted a mind body approach (like all my courses), to ensure enhanced results for women. Included every week is a guided relaxation video for you to follow along to at home during those times of rehabilitation to support your mental health as we know how important running is to you.

We are literally starting from the ground up and will be building and setting that good foundation that will generate the best outcomes for you.

Exercise Kit required

Those who have completed the Everywoman course will have a lot of the kit they require.

• x 1 Mini ball 25cms
• x 1 Medium strength resistance band 1.5 metres long
• x 1 mini band/loop band medium resistance
• x 1 Spiky ball
• x 2 Rubber Balls & an old sock or x 2 yoga tune up balls
• x 1 Yoga Strap or a fabric belt
• x 2 Yoga Bricks or a pile of sturdy books
• x 1 yoga mat or safe space to exercise without slipping