Build your strongest foundation

Would you like to simply feel more comfortable when performing the running or walking that you love ?

Do you want to understand your body better and be taught how to rid yourself of simple niggles that spoil your enjoyment of your sport for yourself?

Would you like to be able to run or walk for longer and feel stronger – and maybe want to enter a longer race or walk event confidently ?

Do you know that your mobility or stiffness in certain areas of your body is holding you back from really enjoying your run or walk?

Do you want to work with an expert coach who can incorporate pelvic floor exercise into your running programme?

Are you afraid of leaking when you’re running? Do you have pain with running? Or maybe you’re wanting to get back to running after injury?


Then the Fit to Run and Fit to Walk programme is for you!

Did you know?

  • For women over 35 who run, their most common injuries are foot and ankle related?
  • That over one quarter of the bones in your body are in your feet, so if they’re not happy, nothing else will be!
  • That if you’re leaking with running, it may be more important to work on hip mobility rather than isolated pelvic floor ‘clenching’!

This highly effective six week programme, created in collaboration with GB Athlete Chris Stanton, is designed to give you the very best foundation for your new or already established running or walking habit – literally from the ground up! Delivered by Coach Nicola, a HCR® and UK Athletics Running coach, this programme is unique because it’s specifically designed with a woman’s body in mind, especially in terms of Pelvic Health because at the end of the day, women’s bodies are different to mens and all exercise/rehab programming needs to be made bespoke for each woman.

Over the course of six weeks, you and your Coach will cover all the big rocks of running and walking with strength, comfort and ease.  We’ll cover mobility, activation, stability and strength for all the key areas associated with walking and running resilience – the foot, ankle, hips, lumbar region and spine. The programme progresses gradually every week with your Coach providing supportive and bespoke homework for you including soft-tissue self-care to support you feeling confident to help yourself outside of the coaching sessions. We’re not guaranteeing that you’ll end up beating Mo Farrah any time soon but we will be giving you the tools to help you ‘control your controllables’ when it comes to the most common injuries women who run and walk have to deal with.

So, Whats Involved?

Education: Understand your body better and what it takes to run or walk for longer and stronger.

Soft Tissue Therapy: Learn how to administer Soft Tissue Therapy for yourself and take your running self-care to the next level!

Mobility: Learn how to mobilize the ‘Big Rocks’ of better running and walking….the feet, ankles, hips and lower and thoracic spine.

Activation: Get all the essential muscles and connective tissue on line and ready to work for you.

Stability: Improve your ‘running stablity’

Strength: Stability and strength are essential to going longer and feeling stronger

Integrate Pelvic Floor: Our ‘secret sauce’, now let’s get your Pelvic Floor exercise to actually COMPLIMENT what you’ll need it to do whilst running and walking!

Image of a female runner pointing out the common running injuries - patellofemoral pain, shin splints, achilles tendonitis, plantar fasciitis, piriformis syndrome, IT band syndrome, calf strain, ankle sprain, achilles bursitis

The Fit to Run and Fit to Walk programmes are delivered as either one to one coaching or in small groups.

When you're sure you want to join the programme,  you'll be asked to complete our online Pre-Screening to ensure that this Fit to Run or Fit to Walk programme is right for you and to get a better idea of your individual needs.

I will then connect with you to discuss the Pre-Screening, so that we know where you are on your running or walking journey and so that the programme can truly be tailored to your needs before we begin.

You'll then be all set to attend for your first session and begin your journey towards developing an awesome foundation of running and walking strength!

When and Where Is this Course?

Online Group Class (Mondays 7.45-8.45pm)

6 weeks starting on Monday 5 June (5, 12 and 19 June, 3, 10 and 17 July 2023) please note no session on 26th June.

Your Investment: £87 for 6 weeks
or two payments of £43.50

One to one
Starts any time
Your Investment: £280 for 6 weeks with an option to pay instalments
Email to discuss

What is included?

  • 6 weekly live sessions via Zoom or in person where we work together to strengthen and mobilise the key areas to improve your running or walking and target the hot spots of injury for women.

  • Access to videos and handouts to help you work on your target areas.

  • For groups a dedicated WhatsApp group with support and advice from an encouraging coach who wants you to succeed.

This course can also be booked for running groups. Please contact me to find out more.

Additional Information and FAQs

Throughout the course we will be using some small equipment. This includes yoga tune up ball/tennis ball/foam practice golf ball, small pilates ball, yoga blocks/books of similar height, resistance band, yoga mat, eye pillow/sock, massage ball, towel, chair.
Fit to Run is a stand alone programme that will support and improve your running but does not include any scheduled runs. You can follow your existing training programme or we can discuss a personalised running programme in addition to Fit to Run.
The Fit to Run programme is a unique programme specifically designed with a woman’s body in mind, especially in terms of Pelvic Health. If you are a male runner who wishes to improve your strength, mobility and reduce your risk of injury please contact me to discuss my online and in person coaching which will be tailored to your specific needs.