There are three main parts to RunFit exercise system:

Screening, prehab and core work
Track drills that focus on running technique
And the extra sessions using steps, sand and barefoot running.

It all starts with the screening where you assess your own strengths and weakness and keep track of y...

Running with poor technique and insufficient strength and control can damage the body. Do the 7 tests to see if you are ready to run and retest to measure your progress as you use the RunFit programme. Each of the tests targets a different element of range of motion and strength in certain positi...

This prehab programme is a set of exercises that underpin quality movement patterns. Do the prehab well and you form a strong foundation for running efficiently, fast and with fewer injuries. It is best to use the prehab as preparation before you get started on a big block of training and as main...

Thirteen minutes of pure core work specifically targeted at running. The exercises work you in all directions and in all positions to give you an all over, well balanced core workout. They build on the prehab exercises and progress you towards the higher level exercises in core II and the running...

Core II or the dynamic control exercises are a fun and different way of working the body. Full body balance and movement is challenged with some high level hops to finish. Core II can be started early on if you leave out the hops, however it is important to build up to the hops as running is esse...

Gone are the days of static stretching before exercise. Here is a seven minute program of dynamic exercises that prepare the body for running with mobility and activation. We need sufficient range in our muscles and joints in order to run efficiently. However rather than stretching them slowly an...

The focus of the week one drills is the foot strike and developing a feel for the different positions of the strike relative to the body. The foot-strike positions can be considered 'gears' and will depend on your natural physique and style, running speed and the terrain being covered. In the dri...

This week's drills are focused on the connection between the hand and foot which involves the core and body balance. The aim is to create balanced, smooth running with the simple, yet sometimes difficult goal of ensuring that the hand passes the opposite hip as the foot strikes under the body. Th...

The week 3 drills continue to develop the connection between the hip and foot strike, ensuring running occurs with the leg action balanced in front and behind the centre of mass with the image of a unicycle pedal stroke. Focus is also given to reducing and lightening the ground contact force in p...

Focusing now on cadence and foot contact time, this weeks drills are a continuation of technique progression bringing together all the elements so far with solid body position, efficiency of the drive mechanism through the body with correct leg action. Try increasing your cadence aiming for a min...

A 23 minute stretching session that works on flexibility for all the major muscle groups that get tight following a training session or might interfere with good running technique.

BEFORE STARTING: Make sure you are reasonably fit and do not have any current injuries. We recommend you consult yo...