Running Programs
Start Running with Our Comprehensive Programs
Welcome to our running programs, where we believe in the transformative power of running to enhance your physical and mental well-being. Whether you're a beginner taking your first steps or someone looking to push your limits, our tailored “Couch to 5K” style and 10K training plans are designed to help you achieve your goals safely and effectively.
Why Choose Our Running Programs?
Structured Progression: Our programs are meticulously designed to ensure a gradual increase in running duration and intensity. This approach helps prevent injuries and allows your body to adapt, ensuring you stay motivated and injury-free.
Incorporation of Strength Training: Running is a fantastic cardiovascular exercise, but it’s important to build strength to support your joints and muscles. Our plans include strength training sessions to enhance muscle tone, improve running efficiency, and reduce the risk of injuries.
Variety in Training: To keep your workouts engaging and effective, we incorporate different types of runs including interval training, tempo runs, and pace runs. This variety not only boosts your fitness but also makes training more enjoyable.
Flexibility and Adaptability: Life can be unpredictable, so our programs are designed to fit into busy schedules. With 2-3 running days and 1-2 strength training days per week, you can easily adapt the plan to suit your lifestyle.
Holistic Health Benefits: Regular running and strength training offer numerous health benefits, including improved cardiovascular health, weight management, enhanced mental well-being, and increased energy levels. Running is also a great way to de-stress and enjoy the outdoors.
Who Can Benefit?
Beginners: If you’re new to running, our Couch to 5K program is perfect for you. It starts with short running intervals and gradually builds up your endurance, helping you develop a sustainable running habit.
Intermediate Runners: For those who have some running experience but want to challenge themselves further, our 10K program offers a structured path to increase your distance and improve your performance.
Patients: Our programs are also ideal for patients recovering from certain conditions or surgeries, under the guidance of their healthcare providers. Running can aid in rehabilitation by improving cardiovascular health, boosting mood, and enhancing overall physical fitness.
Anyone Seeking a Healthy Lifestyle: Regardless of your fitness level, our running programs are designed to help you establish a regular exercise routine, improve your health, and achieve a sense of accomplishment.
Join our running community and take the first step towards a healthier, happier you. With our expert-designed programs, you’ll find the guidance and support you need to make running a rewarding part of your life.
Get Started Today!
Explore our Couch to 5K and 10K programs and embark on a journey to better health and fitness. Lace up your running shoes, and let’s hit the road together!
Download our FREE Beginner Running Programs below:
This beginner 5K program is designed for those who want to gradually build up their running endurance over 10 weeks. The program combines running workouts with strength training sessions to improve overall fitness, enhance muscle strength, and prevent injuries. Participants will run 2-3 times per week with progressively longer running intervals, interspersed with walking breaks, while incorporating strength training 1-2 times per week to complement their running routine.
This beginner 10K program is designed for those who want to gradually build up their running endurance over 16 weeks. The program combines running workouts with strength training sessions to improve overall fitness, enhance muscle strength, and prevent injuries. Participants will run 2-3 times per week with progressively longer running distances and varied speeds/durations while incorporating strength training 2 times per week to complement their running routine.
Return to Running Rehabilitation
Personalized and Guided Running Program
Our Return to Running Rehabilitation program is designed to help you get back to the sport you love following a recent or chronic injury. Whether you're aiming to return to where you left off or set new running goals, our program provides a personalized approach to ensure your successful recovery.
Program Highlights:
Customized Monthly Plan: Each month, you’ll receive a tailored program aimed at gradually rebuilding your running tolerance. We focus on your specific needs and recovery progress to ensure a safe and effective return to running.
Weekly Guided Runs: Every week, you'll be guided through various runs designed to incrementally increase your endurance and strength. These runs are structured to help you rebuild your running capacity without risking further injury.
Personalized Exercises: In addition to running, you’ll be prescribed exercises specifically tailored to your individual needs. These exercises are chosen and progressed according to your recovery, ensuring that your entire body is supported throughout the rehabilitation process.
Monthly Consultations: To track your progress and make necessary adjustments, you’ll have monthly consultations (15 minutes) with our Physiotherapists. These sessions will help us refine your program based on your progress and any feedback you provide, ensuring you stay on the right track.
Benefits of Our Program:
Safe Progression: Avoid the risk of re-injury with a carefully planned and monitored program.
Tailored to You: Enjoy a program that considers your unique needs and recovery status.
Expert Guidance: Benefit from professional advice and regular consultations to keep you motivated and on track.
Holistic Recovery: Improve your overall fitness with a combination of running and targeted exercises.
Reclaim your passion for running with our Return to Running Rehabilitation program. Start your journey back to running today, and let us help you achieve your goals safely and effectively.
Rates for program
Monthly
$100.00
3 months
$200.00
CANCELLATION POLICY: 24-hours notice is required to either change or cancel your appointment. Patients who provide less than 24 hours or miss their appointment will be charged at the full rate of their appointment. Please arrive a few minutes before the start time of your appointment time, and notify us if you will be late. Unfortunately, as we have appointments scheduled after yours, we will only be able to provide the remainder of your appointment time so as to not impact the next patients appointment time.
