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Expert Runner Transformation Course
Module 1: Getting Started
How to Map a Route for Your Time Trial (4:34)
How to Structure Your Ideal Training Week (17:17)
Looking Through Your Programme in GymCalc (16:42)
How to Use Your Programme on Your Mobile Phone (12:24)
How to Plan Your Race Calendar and Long Run Distances (16:14)
How to Map your own Running Routes (14:34)
How to Release Tension in your Running Muscles (29:34)
Interval Training in GymCalc (8:59)
Tempo Runs in GymCalc (4:32)
Long Runs in GymCalc (5:26)
Module 3: The Run Itself
How to Run When it's Hot (14:49)
Stay Comfortable when it's Cold (5:22)
Module 4: Recovering from the Run
How to Use the Massage Stick and Massage Ball (33:35)
Follow Along Sessions
Advanced Plantar Fascia with Massage Ball (11:03)
Advanced Calf Foam Rolling (20:42)
Advanced Calf Stretch (5:09)
Advanced Lower Calf Stretch (Soleus Muscle)
Advanced IT Band Foam Rolling (12:44)
Advanced Quads Foam Rolling (14:25)
Advanced Quad Stretch (5:13)
Advanced Tibialis Anterior Foam Rolling (14:54)
Advanced Shin Stretch (7:09)
Advanced Shin Rolling with Massage Stick (5:45)
Advanced Glute Stretching (8:32)
Advanced Hamstring Stretching (4:31)
Advanced Inner Thigh Stretch (5:20)
Alternative Quadriceps Stretch for those with Knee Pain (9:54)
Conditioning Workout 1 (58:49)
Conditioning Workout 2 (62:58)
Conditioning Workout 3 (53:04)
Module 5: Racing
How to Run Farther (24:30)
How to Run Faster (26:03)
Bonus Lectures - Injury Prevention and Rehabilitation
How to Assess the Good and Bad Pains of Running (31:57)
How to Use your Feet for Running (23:05)
Prevent and Fix Foot and Lower Leg Pains (36:03)
How to Identify and Fix Runner's Knee (39:26)
How to use your Glutes to Run Faster and Avoid Injury (42:06)
How to Prevent and Treat Back Pain (34:44)
Happy Kneecaps Workshop (33:07)
The Stress Free Shin Bone Workshop (34:54)
The Stable Ankles Workshop (27:33)
The Strong and Supple Calves Workshop (30:28)
The Chilled Out Arch Workshop (36:22)
Injury Prevention Challenges
The Single Leg Balance Challenge (8:01)
The Calf Raise Challenge (7:10)
The Full Squat Challenge (7:29)
Hip Flexion Challenge (3:37)
Hip Extension Challenge (6:39)
Teach online with
Conditioning Workout 2
Complete and Continue