Run Training Hub
WELCOME.
> Want to get back to your best again?
> Develop more strength, power, endurance and speed?
> Rehab a current injury & find your form again?
Whether you’re returning to running after injury, coming back from a training break or new to running adventures this section will help you develop smart and progressive strategies.
You will find all of our key training resources below!
RUN WARM UP & mobility
The Ultimate Warm Up Series
One of the most neglected and ignored areas of performance can often be how we prepare to train or compete
Yes we know that this is a critical area to get ourselves mentally and physically prepared for optimal performance
We will be breaking down the most effective and time efficient exercises and routines for you to use forever.
COACHing & Program Design
SFE Ultimate Running Check List Guide
Designed to support and keep you on track with everything you need to be considering whilst training for your next adventure or race.
Work your way through the episodes and list to make sure you are not going to miss anything
Race/Event Checklist
We want to make sure you are as prepared as possible for yournext event, race or adventure.
Download and tick off all the trainings on the check list to ensure you have all the bases covered for your next event!
Any questions just ask!
Run Program Design - Learn the essentials to a successful, sustainable & long term run program
We are joined by Dan Dunford (SFE Coach) who is delivering our Run Program Design - where he will be highlighting the essentials to a successful, sustainable and long term run program.
Many people fail to complete or see the full benefits of their run programs, because often they are just a template or are very one dimensional in their design
Join Dan as he breaks down all the essential ‘ingredients’ to what constitutes a successful run program, and discusses where the potential pitfalls are and how you can maxis your run potential.
Weekly Timetable Masterclass - How to effectively integrate S&C into your week
Listen in as Kriss breaks down what an effective, successful and sustainable training week looks like.
What are the key considerations?
Where and when are the best times to be fitting strength training into your week to get the best results?
Periodisation - What does your year look like?
Join us as we will be looking at your year and discussing how to ‘periodise’ your training.
So that you can not only optimise your training but understand the difference between muscle hypertrophy and muscle strength/power training but also how to train all of them effectively!
run performance
Event Taper Masterclass
Whether you are building towards a race, peak or test period in your performance knowing how to dial things back, prepare and ensure optimal readiness is key for the best chance of a successful result.
As well as discussing the considerations, what to do practically and the mistakes to avoid in the lead up to an event we’ll talk about recovery post event and how to get back into training after your goal race.
"Shoe Talk" - SFE Team Discussion
Join us for a group discussion around all things training shoes for lifting, running, hiking, cycling etc
What are the key considerations for each environment? What would we recommend as your coaches? What have we struggled with in the past? Filter the BS in the fitness and health industry etc.
Any questions just let us know
The Science of Endurance Hydration - Precision Hydration
This webinar is a great introduction if you’re new to personalising your hydration strategy, or perhaps you have some understanding but feel you could be doing it better.
The team from Precision Hydration look at past and present hydration advice and set the scene for how you as an athlete can tackle and approach building sodium and fluid ‘guardrails’ to support your training and racing.
Sprint Mechanics Masterclass - Learn how to produce more Power & Speed
Kriss will be going through the key biomechanical techniques and training exercises required to produce maximal speed.
Alongside this we will be sharing key warm ups, drills and exercise sessions to increase and enhance your personal power and levels of intensity.
Testing & Assessment
Knee to Wall - Ankle Mobility Test
Learn how to screen and test your ankle mobility with the Knee to Wall test
This is used to assess the dorsiflexion range of movement (DROM) at your ankle joint.
We are looking to identify any imbalances between left and right, and if so start to proactively work on these throughout your program
Running Gait - Part One - Theory
Should we try to change the way we run? Why is it important to even consider making change?
We discuss why there is value in seeing yourself run and what the potential benefits are from doing this:
Running efficiency / Running economy / Preventing likelihood of injury / Consistency and longevity within the sport
Part Two - Analysis & Review
Join us in part two as we break down and analyse your running video footage (watch part one for explanation of videos)
We will be taking a “top to bottom” approach, assessing and discussing all the physical cues that could be holding you back and what we can be doing to improve your running efficiency and economy, plus also reducing the likelihood of injury.
Run Gait Analysis Guidelines
Join Sophie as she guides us through two new SFE training resources.
The Run gait analysis has distilled down the complex process of your run gait analysis, which often leaves most more confused than empowered.
Sophie will be guiding you through the key coaching cues and variables that you should be keeping track off whilst you are running to ensure consistent running efficiency and economy, as well as preventing the likelihood of injury.
Run Gait Analysis Gym Masterclass - Wednesday 22nd March 2023
Join Sophie as she takes us through key running gait techniques and drills which we can apply to our run programming.
Learn how identify the key areas of weakness within your running and then how to work on these with in your S&C training.
Strength Training
"Find Your Spring" - Below the Knee Strength Program
If you are looking to develop stronger feet, calves and legs in general then this will show you the best exercises and drills to integrate into your current training.
Mountain Strength - Training for the hills without access to them
Training for the hills or mountains can be difficult to replicate when you have a limited access to them throughout the year. Plus simply just doing more volume in the mountains can take its own toll on your body, so understanding how to train them in your S&C sessions is going to be a big benefit.
Join Kriss as he takes you through some of the key exercises and training methods for building mountain strong legs & bodies.
“Down Hill Quads” - Building Stronger Quadriceps & Resilient Knees
Running downhill should not be something your fear but instead look forward too. Join us as we go through the essential strength exercises that will help you develop strong quads and resilient legs.
You will leave the session knowing what exercises are best and how they should be performed so that you can take this knowledge into your own training program.
Toe & Foot Masterclass - Building strength, Confidence & Dexterity from the ground up
Join Kriss as he showcases the importance of strong and supple feet for your day to day health and performance
We will be taking you through key drills and exercises that you can start integrating into your daily routines and programming
Below the Knee Masterclass
Probably one of the biggest problem areas in terms of running injuries; calf strains, achilles tendinopathy and plantar fasciitis.
In this Masterclass we’ll be going through some of the key exercises and drills that you’ll find in your programming to develop your stability, strength and ‘spring’ in key areas below your knees.
INJURY & Return to Run
Lower Limb Rehab & Strength Training Program
Join us we walk you through the full program, covering all the key coaching cues, with regressions and progressions for each of the exercises in the program
This is a multi day program that is aimed at rehabbing, strengthening and bomb proofing all the key muscles, ligaments and tendons in the foot, ankle and knee.
When Can I Run Again?
Although tempting, if you start to run too soon post-injury or your approach isn’t gradual enough you could find yourself back at square one very quickly.
So what is the best approach?
Looking to run again? Where do you begin?
Whether you’re returning to running after injury, following a training break or just starting out on your running adventures we need to make sure we go about it in a smart, progressive manner.
We’ll look at the current practices and guidelines before relating them to your individual needs and creating a plan of attack so you can move forward with confidence.
Return to Run Check List - (Complete all of these before starting your run program)
Post Pregnancy - Return to Training - Niki Hurst
We’re joined by Specialist Pelvic Health Physio Niki as we talk about returning to running post pregnancy. She explains the importance of a properly functioning pelvic floor and the possible issues experienced if you return to running too soon or unprepared.
Injury Resiliency - Highlighting the key training principles and tip to avoiding injury
Sophie Tabor, our SFE Physiotherapist will be delivering a masterclass on Injury Resiliency, highlighting the key training principles and tip to avoiding injury.
This is going to be a hugely valuable training for you as it will give you the knowledge and power to prevent injuries from occurring before they happen, or if they do then knowing how to manage them effectively
Tendon Rehab & Training - Sophie Tabor (SFE Physio)
We are excited to welcome our in house Physiotherapist, Sophie Tabor, who will be educating us on “Tendon Rehab and Training methods”.
Tune in and learn how to navigate these common areas of issue.
Recovery
Energy Management - How to ensure you have the maximum energy to perform at your best - Dr Ruth Wilde
It goes without saying that our energy management is key for our ongoing training lifestyle, if we lack energy, then we have no chance of being able to increase our levels of performance.
What’s more, if we have a continued lack of energy then we can find our overall levels of health start to decline as well.
So make sure to join Dr Ruth Wilde as she highlights the key areas and tactics to ensuring your energy management is maximised throughout the week. And find out where you could be making small adjustments to make maximal gains!
Fuelling for Performance - Renee McGregor
Leading Sports & Eating Disorder Dietician Renee McGregor join us as we learn about fuelling for optimal performance.
Are you maximising your potential as well as looking after your long term health?
Bridging the Gap - Nutrition & Recovery for Performance
As you get fitter, faster and stronger we need to also ensure your nutrition and recovery methods are also improving at the same rate.
Many fall short of this and as a consequence end up under-fuelling or under-performing, wasting all their time and hard work.
Tune in and make sure you’re ahead of the game.