The Preparation Your Body Needs Before You Run
A simple 14 day strength program that helps busy mums build the confidence, strength and stability to start running.
Does this sound like you?
My body has changed after having children and I don’t fully trust it with running anymore.
Now that I’m a mum, running hurts. My knees hurt, my hips are tight and I feel exhausted afterwards.
I don’t know where to start, so I keep saving plans and never doing them because I’m too busy with mumlife.
I’m a mum – I don’t have time to be injured and I’m scared to run in case that happens.
You're not the only mum feeling like this!
Most beginner runners fail because they leap into running before they have strengthened the foundations.
This 14-day program changes that. Before you focus on kilometres, we focus on preparing your body so that when you do start running, you feel strong and prepared.
This isn’t another running plan.
You’ve probably already tried “just running more” and also tried running apps and following a running plan. Maybe it worked for a little while, until your knees, hips or pelvic floor said otherwise.
Because you are short on time, maybe you tried squeezing in one longer run, but the further you went, the more your body hurt.
Intro to Strong Start Running was built on a different idea: running is not the starting point. Preparation is.
If that’s you, this 14-day intro is perfect for you. The workouts are short and easy to follow plus it’s designed to fit around school drop-offs, naptimes and the chaos of mumlife!
Hi - I'm Nikki, creator of Strong Start Running specifically for mums like you.
Just like you I used to feel like my body wasn’t strong enough to handle what my mind wanted to do and I was worried about getting injured. I remember my pelvis aching and my legs feeling heavy and comparing myself to other runners, wondering why they seemed to do it so easily.
I thought that the only way to get better at running was to go longer and faster. However, the done for you running programs didn’t seem to work. I always felt like I was ‘behind’ and playing catch-up.
Then I discovered the benefits of strength training and learnt that I actually didn’t need to run for hours and hours in a bid to get better at my running. With targeted strength exercises, my running improved and my runs felt really good!
So I developed this 14 day Intro to Strong Start Running specifically for mums like me…. and you!
What Your Body Actually Needs
Single leg strength
Running is repeated single-leg loading. Every stride asks one leg to do the work alone.
Hip & Core Stability
This is where control and energy transfer happen, so each stride feels solid and less shaky.
Foot & Calf Strength
Your feet and calves absorb and return force with every step. They need to be trained for this job.
Look at what Nicki achieved after the 14 day program!
By the end of 14 days, you'll feel like your body is finally getting the support it needs so that you can confidently run without pain or fear of injury.
Stop guessing and start understanding what your body needs before you run.
Your 14 Days Mapped Out
- Four short guided education modules emailed to you over the 14 days.
- The 3 Foundations framework for running readiness.
- A running readiness assessment to work out which foundation stage you are at.
- Beginner friendly workouts that you can do from home. based on the foundations framework.
- A clear next step once the 14 days conclude.
Inclusions
So, what will you get?
module 1
Why Strength Matters For Running
Why running isn't "just cardio," what ground reaction forces are, and why soreness and fatigue happen in the first place.
module 2
Running Load and Capacity.
Why more running isn't always better and what strength training actually changes in your body.
Module 3
The 3 Foundations
Single-leg strength, hip & core stability, and foot & calf strength are the building blocks every runner needs.
module 4
Build the Foundations
Short, guided workouts and progressions with educational videos to help you build real readiness, step by step.
Ready to Make a Strong Start?
$27 One Time Payment
start preparing your body to run today
Research indicates adding strength training to your running schedule could reduce injuries by 90% and overuse injuries by 50%. It makes sense that to prepare your body for running you will benefit from strength training.
This is for you
- You want to start running but never feel “ready”
- You’ve tried running programs and ended up sore or injured
- Your body feels different since having kids
- You have pelvic floor concerns
- You feel exhausted after short runs
- You want structure without pressure
- You want to build confidence before going further
This isn't for you
- You are seeking private or 1:1 coaching
- You are looking for a quick fix. Consistent strength training over time will yield great results.
- You are looking for a running program. This program is focused on strength training to support your running.
- If you are under 4 months post-partum. *Please note we strongly recommend you discuss your return to running with your Women’s Health Physiotherapist if you have had a baby in the last 12 months.
Ready to make a Strong Start in Running?
Start preparing your body for running today!
Still not sure? Check out these questions
Absolutely! Workouts are short and impactful, focusing on providing consistency to build muscle and strengthen joints. They can be undertaken anywhere and designed to work around school drop-offs, naps, and the unpredictability of mum-life.
Children make great weights! In all seriousness though, no interruptions will not impact your success. You can workout with your children, split your exercises up through your day or brainstorm with your coach about how you can make your workouts fit with your family and lifestyle.
You will be provided with 3 strength training workouts each week. To see the full impact of the training program, it is recommended that you complete the 3 workouts weekly. Workouts are short and can be added to the end of your runs for further time-efficiency.
Absolutely. This program exists specifically because most “start running” plans skip the preparation step. This is that step.
No. Everything in this 14-day intro is bodyweight-based and can be done at home.
It is strongly recommended that you see a Women’s Health Physiotherapist prior to undertaking any exercise or running after you have had a baby. Guidelines for starting running vary depending on your pregnancy, birth and post-partum recovery. This program is not recommended for anyone less than 12 weeks post-partum and if under 6 months post-partum, only with clearance from your Women’s Health Physiotherapist.
You’ll have a clear understanding of your body’s foundations and a natural next step into the full 12 week Strong Start Running program, if it feels right for you.
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