Running Programmes


Training Testimonial by MA

“Goals that seem unattainable become achievable.  With Paula’s expertise and guidance I have learnt first-hand the value of exercise and good nutrition and the vital role these key life elements play in maintaining health and self-worth.  From 100kg to running 12kms, triathlons and duathlons – anything is possible.”




Most people at some point in time suffer an injury that impedes normal function. As an Exercise Rehabiliation Instruction I liaise with other medical and health professionals to aid recovery for the individual. Rehabilitation is the restoration of an individual to the level of pre-injury function through a carefully planned programme.

Rehabilitation is a gradual and planned process, including:-
. getting a diagnosis
. regaining full range of motion
. regaining and developing full flexibility in the injured area
. establishing endurance, strength and power back through that area
. correcting postural malalignments - often in maintainance to stop a repeat injury
. checking correct biomechanics - to achieve maximum efficiency of movement
. regain loss of balance and coordination.
. proprioceptive training is an important component to aid joint position, motion, vibration and pressure.

Runners Knee:

A number of factors can contribute to Runners Knee (or Jumpers Knee). Activities such as running, skiing, cycling, playing soccer etc can put a heavy stress load on their knees. Runners knees is a term used to refer to a number of medical conditions that causes pain around the front of the knee (eg patellafemoral pain or patella tendon pain), often caused by an excessive load on the knee joint. A dull, aching pain under or around the front of the knee cap (patella) occurs, pain sometimes getting worse with exercise, and it’s often hard to continue. Walking up and down hills, kneeling, squatting and sitting with a bent leg for long periods of time can often cause pain. Some adults find they can experience pain if they have suffered from Osgood Schlatters Disease as a child, suffering pain especially when kneeling. This condition affects active adolescents around the beginning of their growth spurt (usually early teenage years).

The knee is a complex structure and is very sensitive. A number of factors can contribute to Runners Knee and the correct diagnosis is important. Factors can be:-
. Malaignment of the knee cap – altered biomechanics
. Poor lower leg biomechanics
. Complete or partial dislocation
. Injury
. Excessive training or overuse
. Tightness, imbalance, or weakness of thigh muscles (quads and hamstrings)
. Flat feet
. Feet pronation (rolling inwards)
. Referred pain from other area
. Inappropriate footwear - good footwear is a must, with adequate shock-absorbent soles to decrease stress
through the leg/knee.
. incorrect training techniques

. Stay in shape - good general strength and conditioning will aid good muscle function and avoid over stressing
your knee in your training.
. Flexibility - good flexibility throughout your Quads and Hamstrings will aid good muscle function around your
. Always do a good warm up and cool down
. Increase training gradually, avoid sudden changes in the intensity. Increase force and duration gradually and
within pain threshold.
. Use proper running shoes; these will have good shock absorption and quality construction.
. Seek professional advice and guidance if you have flat feet or your feet pronate (roll in).
. Use proper running form, a slightly forward lean from the hips, don’t fall too far forwards with a closed,
hunched chest, keep your chest open. Quiet, light foot placement to avoid too much force and avoid running
uncontrollably down hills, if condition a painful then walking down hill is advisable while within rehab.
. Especially if in rehab, choose a suitably soft surface to run on, sand or grass.