Strength Training For Runners.
Helping you become a faster, more durable runner.
Find power in strength.
We understand the value that strength training can have for runners of all levels. We also know that there are tons of barriers that may prevent you from taking advantage of his powerhouse tool.
We’re here to transform your relationship with strength training. We’ll work with you to create a plan that builds you up, fills you with knowledge, joy and purpose, and elevates your experience in the gym and on the run.
Helping you run your best.
Our team of strength coaches is made up of Registered Kinesiologists who take a personalized, goal centred approach to assessment, program design and motivation.
Our in depth knowledge of running science allows us to go beyond a simple strength plan, and to incorporate coordination, mobility, power and technique specific to the demands of running. We’ll work with you to create a structured exercise program that addresses your specific running injury or goals, re-assess regularly and offer strategies to progress.
In other words, we’re here not just to teach you how to get stronger, but how to move with greater efficiency, power and speed. We want you to have greater confidence in your own knowledge of yourself as a runner and feel empowered to get after big goals.
1-on-1 Sessions
Available in both individual sessions and multi-session packages.
Personalized Strength Programs
We know that fitting it in on your own time is huge.
We also know that a personalized, run focused program designed specifically to meet you where you’re at is a game changer.
Whether it’s a return from injury, a big performance goal, or simply a desire to see what’s possible with a bit more strength, resilience, speed, power and confidence, we’re here to work with you to build a program that works!
Personalized programs include:
Hour long movement and strength assessment, including a deep dive into your goals.
Personalized foundational strength program targeting your goals and making use of the equipment that you already have.
Session to review personalized strength program.
Option to add on:
Updates to program as you progress and goals evolve
Run technique assessment and training
Run coaching
Targeted Strength Programs
Over the years, we’ve learned a thing or two about common needs of runners. We’ve put together a few packages to help you reach your goals a little faster by addressing strength, mobility, running gait and a tailored action plan.
New Runner Plan
Gain all the tools that you need to build a strong foundation and find joy in running. You’ll work with your Coach over the course of 5 sessions covering:
Initial movement and strength assessment (60mins)
Run technique analysis, video, & feedback (60mins)
Run technique skills, drills and homework (60mins)
Session for a daily activation and mobility program (60mins)
Session for a foundational strength program (60mins)
10 week Learn to Run plan
Strength and Speed Plan
If you’re putting the time and effort into getting your strength work done, let’s truly get after it!
This program is designed to help you get the most out of your strength training using a progressive approach to adding load, plyometrics and power! We’re here with run specific strength training all designed to help you generate speed.
Over 6 sessions with your Coach, you’ll cover:
Initial movement and strength assessment (60mins)
Session for delivery of strength program (60mins)
Session for a daily activation and mobility program (60mins)
3 updates to strength plan over 24 weeks
Personalized 24 week program
Return from Injury Plan
We see far too often that the rehab process ends when the pain disappears, followed by re-injury shortly after. Don’t get stuck in that cycle!
If you’re on the mend and looking for a boost in resilience as you build back up, we're here to help you be stronger, healthier and more confident than ever. Let's regain your momentum and enjoy the process while we're at it!
You’ll work with your Coach over the course of 5 sessions covering:
Initial movement and strength assessment (60mins)
Run technique analysis, video, & feedback (60mins)
Run technique skills, drills and homework (60mins)
Session for a daily activation and mobility program (60mins)
Session for a foundational strength program (60mins)
10 week plan for gradual return to running
***** If you are still experiencing pain from an injury please book an Initial Assessment with one of our Chiropractors or Physiotherapists. Click HERE to book.
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Janie Sheppard
Registered Kinesiologist (B.A Hons Kin, CSCS)
Toronto
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Jake Carroll
Registered Kinesiologist (B.A Hons Kin, CSCS)
Toronto
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Anthony Romaniw
Osteopathic Manual Practitioner and Strength and Conditioning Coach
Hamilton