Learn how to get the best out of your running
with one of our individual programs
Running Performance + Efficiency:
DURATION: 6 Weeks
DESCRIPTION: The Running Performance and Efficiency Online Program is built for runners of all abilities - including beginners. The Program will teach you to use the hardware you were born with (i.e. your feet and body), to move fast and efficient when running
REQUIRED TOOLS:
Internet access
Skipping / jump rope
Metronome (a free app on your phone is sufficient)
Trigger point / massage ball
Roller (a lumpy bumpy trigger point roller is preferred but any foam roller will get you started)
ONGOING: The Running Performance and Efficiency Online Program consists of 6 core videos delivered over 6 weeks. Each video demonstrates the drills and drill progressions for the week. You will be guided step by step on how to perform each drill correctly, and what common errors to avoid. The program requires only a small time investment from you, mixed in with your regular daily activity. You will have ongoing access to the course videos after your 6 week program is completed
PRICE: $197
StrongFeet™ Transformation:
DURATION: 6 Weeks
DESCRIPTION: The StrongFeet™ Transformation is for all people seeking to be more active, with healthier stronger feet.. and anybody wishing to ditch their reliance on orthotics and supportive shoes. The Program will train the 66 joints and 40 muscles of your feet to be coordinated, balanced, workhorse machines to
carry you through life
REQUIRED TOOLS:
Internet access
Trigger point / massage ball
Roller (a lumpy bumpy trigger point roller is preferred but any foam roller will get you started)
Skipping / jump rope (only for the advanced drills, which do not need to be performed by everybody)
ONGOING: The StrongFeet™ Transformation consists of 6 core videos delivered over 6 weeks. Each video demonstrates the drills and drill progressions for the week. You will be guided step by step on how to perform each drill correctly, and what common errors to avoid. The program requires only a small time investment from you, repeated in short intervals throughout your Regular day to day life. You will have ongoing access to the course videos after your 6 week program is completed
PRICE: $197
The Lockdown Mile:
DURATION: 8 Weeks
DESCRIPTION: The Lockdown Mile is a joint collaboration between The Running Lab founder Tim Bransdon and renowned Strength and Conditioning Coach Luke Starr. The Lockdown Mile uses a 1600m time trial as the base test at the start and end of the program. There are two sessions each week.. one with a mile speed bias.. the other mile endurance
REQUIRED TOOLS:
Grass field or running track with easy to measure distances
Committment to starting.. and to finishing the program
Willingness to listen to your body and reduce your running volume or intensity if needed
DELIVERY: Your program will be delivered by email at the start of each week of the program
PRICE: FREE
Running Masterclass:
DURATION: 1 Hour
DESCRIPTION: The Running Masterclass is a Running Mechanics and Performance Session held at JJ Kelly Park in Wollongong on Friday afternoon at either 2.30pm or 3.30pm
REQUIRED TOOLS:
Running shoes
Wear running clothes
Water bottle
ONGOING: Any drills taught during your Running Masterclass will be sent to you in a downloadable app for continued running improvement
PRICE: $180 for up to 3 attendees… That’s right… you can book a solo session or share the Masterclass with up to 2 of your running / training buddies… Making the cost as little as $60 each
[Health Fund Rebate Applicable]
Injury Treatment + Rehab:
DURATION: Most injuries need 3 appointments on average
DESCRIPTION: The Running Lab is situated in the renowned Wollongong Podiatry Clinic, which has built a reputation for offering whole body treatment and rehabilitation solutions to foot, ankle, knee, hip and back injuries. We do not believe in “supporting” weak uncoordinated feet.. We train them to be strong and powerful.. to provide a solid base for you to enjoy active living
REQUIRED TOOLS:
Running, work and casual shoes.. and orthotics (if worn)
Active wear clothes (we look at more than feet)
Any relevant X-rays, ultrasounds or MRI’s
ONGOING: All drills and exercises taught in your sessions will be emailed to you, with an option to download a free app and have them on your phone when you need them
PRICE: $240 (60mins) - Health Fund Rebate Applicable