Programmes for runners

Runner’s functional assessment

A 60 to 90-minute session: interview, mobility tests (ankle, hip), strength tests (hip abductors, calves, hamstrings), functional tests (single-leg squat) and a simple video analysis of your running gait.

You leave with a report and a personalised programme.

Prevention programme

Two sessions a week, 30 to 45 minutes each, for 8 to 12 weeks. The work targets:

• the hip abductors and the pelvis;
• the posterior chain (back of the thighs and glutes);
• the calves;
• core stability;
• single-leg control.

Performance programme: strength and running economy

Two sessions a week of heavy strength training (squat, deadlift, hip thrust, lunges), plyometrics (small hops and bounds) and loaded calf work, to improve running economy. For experienced runners.

Rehabilitation of runners’ injuries

• Achilles tendinopathy: progressive eccentric calf strengthening, knee straight then bent; moderate pain is accepted; the load increases in steps.
• Iliotibial band syndrome and patellofemoral pain syndrome: strengthening of the hip abductors and external rotators for at least 6 to 8 weeks, training-load management and, if needed, cadence work.
• Plantar fasciopathy and medial tibial stress syndrome (shin splints): eccentric strengthening of the calf muscles and a gradual return to load.

Gait analysis and retraining

Your running cadence is measured, then gradually increased by 5 to 10% with a metronome over 6 to 8 sessions, to reduce the impact of each step.

Load management and education

Increase your training volume by about 10% a week at most, plan lighter weeks, watch for load spikes, and know the warning signs: pain above 3 out of 10 that persists.