Running Prehab Class

Our Running Prehab Programme is aimed at all runners, from beginners to high-level runners.

Understanding your weaknesses and improving them will never harm you, whatever your level of fitness.

We are happy to help individuals who want to learn to run or learn about cross-training and put a long term exercises programme in place, help the runners who gets “that” repetitive pain or injury every few weeks/months or simply offer a place where people can meet and share their running experiences whilst improving their fitness and decrease the risk of injury.

Running has become an extremely popular activity in the last 10 years.
With the recent lockdowns which has seen gyms and swimming pools closed, it has become the main form of exercises for many.
Running is relatively inexpensive (well, except for the 20 different pairs of trainers…), easy access, can be done solo or in a group.
Unfortunately, running often means running injuries. Videbaek, in 2015, showed that the number of running-related injuries ranged from a minimum of 2.5 in long-distance track and field athletes to a maximum of 33.0 in novice runners per 1000 hours of running. (Videbæk S, 2015)

What it entails (Benji Video)

6 week-exercise programme to improve your running fitness
Initial assessment to measure what you need to improve
Group classes to share experience and increase motivation
Education on injury prevention and good running habits throughout the sessions
Aimed to all types of runners, from the beginner to the high-level athlete
Measurement of outcomes and advice on future areas of improvement

The best intervention to prevent an running injury is to:

having a knowledge of the area injured, its anatomy and how to treat it.
Identify the risk factors (intrinsic and extrinsic ones).

The causes of sports injuries can be divided into two main groups, intrinsic factors and extrinsic ones. factors (Micheo, 2019)
- Body Mass Index can be reduced with the right food habits and portion control.
- Muscle weakness, flexibility and biomechanics can be changed by doing the right exercises targeting personal weaknesses.
- Multiple exposures-based training, proprioception training, and strength training have showed to reduce both acute and overuse injuries (Jeppe Bo Lauersen, 2014 Jun).
And passive stretching has also to be seen to possibly increased the risk of injury…
- Training and competition load is essential in running. Not every runner can run the same amount every week. It will depend on targets, upcoming competitions (if any) and other life stresses (all those boring things that get in the way, like work and family…)
Putting in place the right specific exercises including plyometric, core strengthening, muscle strengthening and good understanding good running health.
To make sure what you are doing is working, you need to re-assess the outcomes.
1.     Patellofemoral pain syndrome (PFPS),
2.     “Runners knee”
3.     Plantar fasciitis
4.     Meniscal injuries
5.     Tibial stress syndrome/shin splints
6.     Patellar tendinitis
7.     Achilles tendinitis

Source - Nielsen, 2013 Apr

“Running improves cardiovascular fitness, leg strength but more importantly running decreases anxiety, depression and increases the feeling of well-being”

— Oswald F, 2020

Our Prehab running programme runs in 3 parts

We will check joints range of movement, muscle and core strength, balance and functional mobility, and review the intrinsic and extrinsic modifiable factors mentioned above.

At the end of that assessment, we will be able to identify areas that could be improved and will put in place a series of exercises to rectify the deficits.
The fun bit. Twice a week and for up to one hour (?), you will take part in a group class during which you will be able to work on your exercises. The class will be composed of fellow runners also doing Prehab, but not automatically at the same stage as you are in the programme.
The sessions will be supervised by a therapist who will be able to help you with your exercises, correct your technique, show to make it easier or harder as needed and keep you motivated.
Throughout the programme, we will give plenty of tips on nutrition and good running health.
After 6 weeks, we will reassess you and check the improvements.

You will be at that stage stronger, very confident in doing your exercises, have learnt how to progress them, got a lot more ideas on how to train and hopefully have meant a lot of new people who love your sport.