Silent Runner Evolution

8 workshops for runners

Run better, faster, longer with reduced injury risk

Starts 22/3

Improve not just your running endurance, but also build strength, stability, mobility and work on technique.

Progress from foundational to advanced and delve deeper into specific topics and receive valuable insights.

Learn practical, accessible breathing methods to improve mental focus, performance and recovery.

You can sign up for the complete programme or choose to attend each workshop separately.

Participating in the full programme offers numerous benefits. The sessions are designed to establish a strong foundation both physically and mentally, enhance key focus areas and provide you with essential insights to continue on your own and/or implement it in your existing training. Additionally, it’s more cost-effective 😉

Participation is open to everyone, regardless of your level. By limiting the number of participants (max 12 per workshop), I can provide individual attention and guidance.

Program:

1. Saturday 22/3, 4pm – 6pm, Running Technique

• Brief overview of theory, improve efficiency and reduce impact
• Individual before and after video
• Running technique exercises and correction drills
• How to integrate the exercises

2. Saturday 5/4, Refresher 4pm – 5:30pm

• Review, adjustment and optimisation of running technique
• Video analysis

3. Tuesday 8/4, Strength and Stability 8pm – 9:30pm

• Better stability in feet, ankles, knees, hips and back
• Bodyweight strength exercises, focussed on running

4. Thursday 10/4, Functional Breathing 8pm – 9:30pm

• Optimisation of daily (and night-time) breathing patterns
• The three dimensions of breathing
• Practical exercises for nervous system up- and down-regulation
• Improve lung capacity and oxygen uptake
• Better of focus, rest and recovery

5. Wednesday 23/4, 7.30pm – 9pm Breathing and Movement, Simulation of High Altitude Training

• IHHT
• Strengthening of respiratory muscles
• Nasal breathing while running
• Enhancement of aerobic and anaerobic capacity
• Recovery and heart rate variability

6. Wednesday 30/4, 7.30pm – 8:30pm Trail, What Goes Up Must Come Down

• Trail running (practical)
• Technical training for uphill and downhill running

7. Tuesday 13/5, 8pm – 9:30pm Stretch and Mobility

• Mobility improvement
• Various forms of stretching
• When to stretch? Which type of stretching? How long to stretch?

8. Saturday 28/6, 2pm and Wednesday 9/7, 4pm – Natural Movement and Running

• Obstacles en route, jumping, climbing, falling and getting up
• Brief review of breathing and running technique

A personalised running schedule incorporating the exercises can be created upon request. (Not included in the price)

Some dates and times may be adjusted in consultation with participants.