Run Strong Run Strong Throwing enough hours at a problem can often lead to success, but why would anyone work harder when they could work smarter for better results? Our Run Strong Programme was specifically created to increase mobility, endurance, and strength in each 60 minute session. More than just strength training At Subiaco Physiotherapy, we believe in a more wholesome approach. There has been a huge amount of research over the last decade which shows that strength training can improve running mechanics, reduce injury rate and increase efficiency and speeds in endurance runners, so our programme really targets this. In addition to this, we also have a focus on mobility, running posture and muscle health to ensure overall performance gains are being achieved. You’ll be provided with expert guidance at every step of the way towards your goals. Wherever you are on your journey, whether you’re a beginner or an athlete, we’re certain you’ll finish each session with new insights and a sense of accomplishment. Different to a usual group exercise class. Typically, the primary focus of Run Strong will be on single leg control, strength and power because we spend nearly all of our time running on either one leg or the other. Specific exercises based on your competencies can then be introduced to your training plan and you will be shown these techniques during your sessions. Over time, these exercises will increase in difficulty to ensure your goals are being achieved and your risk of injury is minimised. Alongside the lower limb strength work we will target mobility and posture, both of which are important components of running performance. Similarly, you will be taught specific exercises which will increase in difficulty over time to ensure you are advancing toward your goals. These exercises will be taught and practised using feedback from your physiotherapist and feedback provided by you to the physio. How to Book? To book a session, please either book online or call us on (08) 9381 2964 or email us at firstname.lastname@example.org. FAQs What is involved in a Run Strong class? Most classes will start with a light warm up then progress into some key strength exercises. There will be some more dynamic work in the latter half of the class and some mobility work to round things out. There will be no more than four participants, all closely supervised. I’m new to strength training. Will the exercises be appropriate? Given the nature of having a small group, no more than four people, you will be guided and supervised closely by a physiotherapist with all exercises. Exercises can be regressed and made lighter for beginners and won’t be progressed until we are comfortable that you will be comfortable. When are the classes? Monday: 7.30am Wednesday: 5.30pm Thursday: 5.30pm What if I Have an Injury? If you’re suffering from any sports related injury, Subiaco Physiotherapy is the best place for you! Our physiotherapists will be able to determine whether you are in a suitable physical condition to start this programme. If you think you may need treatment before beginning our Run Strong programme in general, please contact us to arrange a consultation. We are equipped with specialist training, equipment, and years of experience to get you back to normal, back on your feet, and running strong as soon as possible. Please see here to quickly see the range of injuries we can help you with. What Should I Wear? Exercise gear is best! We advise form-fitting and comfortable clothes to make this possible. There are many styles to choose from to personalise your exercise attire to help you feel more at ease. What kind of exercises will I be doing? You will be doing a series of strength and mobility work in Run Strong classes. We put a big focus on single leg strength as this is most functional for runners. Lots of exercises require bodyweight only, but we will sometimes use weights and the reformer bed for more resistance. How long is a class? The classes for for 55 minutes Should I do this before or after I run? If you are planning to run on the same day as a Run Strong class, you are better off running before you do your strength work. This will reduce the risk of fatigue related injury, and help you to get more out of your strength work. What are the benefits? Reduced injury risk while running Improving times (even in endurance runners) Lowering recovery times (so you can run more each week) Improving running efficiency Making you faster up the hills What is the cost? $50 per class Does private health cover any of this? Yes. Given that these sessions are run by a physiotherapist, most private health funds will provide the usual rebate. This can be claimed on the spot using HICAPS. How many times a week should I do strength work? Once is good, but twice is better! You will get noticeable benefit from as little as one strength session a week, although we can help you design a supplementary program to be done at home or at your gym on another day in the week to maximise results.