Return To Running (R2R) Programme
Running places a lot of demand on the body. To prevent musculoskeletal pain, incontinence, and prolapse, the body needs time to complete a graded return to running after having a baby, no matter how long ago you gave birth.
Your personalised programme to support you in your quest to returning to running. Receive a detailed assessment of your running risk factors and readiness to run through a series of load, impact and strength tests based on the published 2019 return to running guidelines officially endorsed by The Chartered Association of Physiotherapists in Sports and Exercise Medicine.
What's involved in the R2R Programme?
The R2R Programme is a totally unique programme for women looking to return to running after having a baby (no matter how long ago you had your baby!). It is also relevant to women who have already re-started running, but feel that something isn't quite right e.g. core and/or pelvic floor feels weak, starting to pick up little injuries, back hurts etc.
HOW DOES IT WORK?
Following completion of the relevant health screening form, and R2R Assessment (online small group workshop or 121), I will be in touch to recommend a suitable programme of services to help you achieve your goal. The more information you provide in this screening form, the more specific my recommendations can be!
The length of the programme runs in line with my class courses (approx. monthly) and the cost depends on the services I recommend to suit your needs along with your own personal wants and budget.
Your unique R2R programme could involve 1 group exercise class a week if that works for you. Alternatively, it could involve a couple of classes a week, a weekly 121 training session, and a monthly injury, ache and pain preventative remedial massage, for example! Having a plan provides motivation, direction and focus!
Below is a list of the type of services you will benefit from on the R2R Programme but a bespoke combination of services can be put together for you personally as each woman is unique!
Running Readiness Assessment - As part of this programme it is essential that you participate in a running readiness assessment (currently online) in order to establish risk factors for issues returning to running and completion of a series of load, impact and stretch tests to assess your readiness to run or before you increase your run intensity/durations further.
Consultation - A further optional 1-2-1 assessment consultation to discuss your specific needs. This will also include a conversation around your goals, previous exercise, current health status, posture assessment, and what services will most suit your requirements and budget. This consultation can also include the above running readiness assessment if you prefer to complete it on a 121 basis.
Restore Exercise Therapy Session - A bespoke 1-2-1 training session based on your R2R assessment results and goals.
Home Running Programme - A personalised 4-week running programme to follow from home according to your current fitness/running ability and goals.
Sports Massage/Advanced Soft Tissue Therapy Session - To prevent musculoskeletal imbalances and injury, treat aches, pains and tension, and manage stress and anxiety.
BOOK A 121 SESSION
Group Exercise Classes
Strong Mother - A functional strength and body conditioning group exercise class with kettlebells and body weight using research based lifting techniques for a strong, conditioned body, healthy core and pelvic floor and a great way to prevent injury if participating in other fitness or sporting activities.
Tough Mother - A core and pelvic floor friendly fusion of interval training, body conditioning, Pilates, stretch and relaxation. For women who like to build up a sweat and are able to take higher intensity, higher impact options.
Cardio Core - A core and pelvic floor conscious cardio conditioning class to maintain good posture alignment, and strength in the core, pelvic floor and glutes to support optimal running dynamics. A great non-impact option to do possibly between more intense workout days.
Core & Floor - A specialist slower-paced Pilates mat-based class for a healthier and stronger core and pelvic floor focusing on maintaining balance in the deep core muscles, and improving mobility and flexibility. Perfect for R2R women who want to spend some slower, mentally restful time on strengthening from the inside.
Core & Floor HIIT - A faster paced, more challenging Pilates class to maintain balance in the deep core muscles, improving mobility and flexibility, and increasing strength and definition in the abdominals but still focusing on optimal core and pelvic floor health techniques. Not suitable during the first 6 months postnatal or for women suffering with back/pelvic pain, pelvic floor dysfunction and/or Diastasis Recti.
Stretch & Rest - Mobilising movement and releases to relieve tension and stress for pelvic, body and mental health. This online class is great for rebalancing the 'fight/flight' and 'rest/digest' nervous systems to positively impact on mental alertness and concentration, sleep, immunity, digestion, recovery and reduce pain, stress, tension and worry.
How do I get started on the R2R Programme?
1. Complete the relevant Willow Health Screening Form.
2. Book an optional 121 Consultation to discuss your needs and goals in more detail and complete the R2R assessments before we decide on your programme content.
3. Book on the R2R Readiness Assessment (currently online).
3. Receive my personalised recommendations for you via email (or as part of the consultation).
4. Book on the relevant services included in your programme.