Reduce the risk of running injuries - Intermediate running drills class
Learn how to achieve a bio-mechanically efficient running gait - Intermediate class - correct cadence, breathing, and vertical oscillation
Location
Meet in front of the Flower Tree Sculpture, Vivo City
1 Maritime Square Vivo City (meet in front of the Flower Tree Sculpture) Singapore, 099253 SingaporeRefund Policy
About this event
Read more about these series of Basic, and Intermediate classes here
Reduce the risk of running injuries with the correct running gait.
Every runner, from newbies to experienced Boston Qualifiers should take this class because it gives you the basics of how to run better. While running is an instinctive and natural activity, running more efficiently is not something that everyone is able to do. New runners concerned about injuries and competitive runners looking to shave seconds off their PB will benefit from being more bio-mechanically efficient.
This class is best experienced with a buddy, so sign up together with a friend. To get class schedule changes or updates - you and your friend can join this Whatsapp group here
IMPORTANT - DO NOT show up for the class without informing the organizers beforehand, as classes may be cancelled without prior notice. Join the whatsapp group FIRST at least a few days before you plan to join a class.
These classes are for residents of Singaore with a local +65 mobile number. If you do not have or use a +65 mobile number, these classes are NOT for you.
W hat you will learn
A sports science approach, using the laws of Physics and bio-mechanics to help you run better and lower the risk of running injuries. Harness gravity to help you be a more efficient runner. Improve your running posture, develop a stronger core, for running and daily living. Correct your running gait so that you run faster and longer with the same effort.
The class has three parts - a presentation on the Sports Science behind your running gait, a hands-on session where you do running drills (total of 10 different running drills, across three sessions) and a demo of what exercises to do plus Discussion / QnA.
W hy you should attend this Intermediate class
I f you are concerned about getting running injuries as a new runner, this class is for you. Perhaps you are a seasoned marathoner looking for a breakthrough and want to run more efficiently. You have attended the Basic class and now want to learn more about an efficient breathing technique, how to manage your training effort with Rate of Perceived Exertion and Heart Rate, fine tune your running cadence and reduce rotational forces and vertical oscillation. This class will also help dispel running myths and mistakes.
W ho is SSTARfitness
W e are the leading running and endurance sports coaching service in Singapore, trained hundreds of runners, from beginners to multiple Boston Marathon qualifiers. Our company is led by two full-time coaches, Andrew Cheong and Diana Lee who runs together with our athletes for every training. They are the first and only Singapore couple who has been awarded the Abbott Six-Star World Majors, and between them have completed more than 100 marathons and ultra-marathons. Andrew has qualified for the Boston marathon every year since 2011 and Diana since 2015, with sports science certifications from the RRCA, World Athletics, American Council of Exercise, FISAF etc. Read more about them here
W hat happens next
Join our Wednesday weekly running gait 45-minute classes, start with the Beginner class, take the Intermediate class and move to the Advanced class. Also join our running group SSTARfitness Crew for weekly group runs on Tue, Thurs and Sat. These runs are led by our two coaches, plus a team of trainers and pacers. You will be able to run together with a pace group, no matter what your speed is. We welcome anyone who can run non-stop for 30mins (slow is OK!) Our meeting point for group runs is on Google maps - be sure to read our reviews too!
Sign up for a FREE 21-day trail, and consider any of our training programs, starting at $50 a month. After you ''graduate'' from our program, you get to run with the SSTARfitness Crew for free, forever! Follow our activities on the SSTARfitness Facebook, SSTARfitness Crew Facebook, Instagram and Strava
Basic Class (every 3rd Wednesday of the month)
Presentation
How to correct your running posture
Five components of a bio-mechanically efficient running gait
- Correct Posture
- Forward Lean
- Ankle / Leg lift
- Mid-foot landing
- Upper body action
Drills #1, #2, #3, #4
- Posture and forward lean drill
- Hopping
- Forward lean + run
- Traveling with forward lean
- Cadence drill with Metronome at 170 bpm, 180 bpm, 190 bpm
Demo
Basic core strength exercises to build better posture
Discussion
Injury prevention discussion + QnA (10mins)
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Intermediate Class (every 4th Wednesday of the month)
Presentation
Recap of Basic class (Running Drills #1 to #4)
Breathing technique and ROPE
Efficient running cadence
Correct arm swing
Reducing rotational forces and vertical oscillation
Drills #5, #6, #7 #8
4. (Recap from Basic class) Traveling with forward lean
5. Long vs short pendulum drill (Standing and seated)
6. Upper body arm extended run forward
8. Uphill and downhill running with Drill #2, Drill #4
Demo
Demo on Intermediate Core strength exercises
Demo + hands on - using running poles or trail running (runners can bring their own poles)
Discussion
Injury prevention discussion + QnA (10mins)
Frequently asked questions
3rd Wed : Basic class 4th Wed : Intermediate (subject to min 10 pax) The above schedule is repeated monthly. Class may be canceled if Andrew Cheong is traveling (usually for an overseas race)
This is a workshop on running gait, drills and discussion / presentation with minimal running (less than 3km). If you want to run, do it after the class - Caribbean waterfront, Labrador Park, Mt Faber, are nearby and beautiful places for an evening run. (You have to work out the bag deposit tho..)
Be in your running attire + shoes. Bring a large towel to be used for your drills. No hydration is provided, as there isn’t much running but you can opt to bring some if you wish.
Class will continue under shelter if it rains. The content and format may be modified. Meet at the same time, same place.
Join the Whatsapp group announcements chat. You can also send this link to those who are interested to attend, so they can get updated - https://bit.ly/SSTAR-running_gait_class
You should attend the Basic class first, but it is OK to start with the Intermediate class as we will do a recap of the Basic class and drills
There is no fixed number of classes you need to attend, each class is $20 and you can attend as many until you feel you are satisfied with your running gait.
Practice running drills taught in class. Do core strength exercises every day. Warm up before the run with dynamic stretches. Don’t start running too much (distance) or too fast too soon - gradually build your fitness by being consistent. If you have flat feet, consider shoes with motion control.
Sign up for a FREE 21-day trial and consider signing up for a 6-month training program, starting at $50 a month.. After six months, you ‘’graduate’’ from the program, and become a life-time member of the SSTARfitness Crew - enjoy free group runs every Thurs and Sat - no expiry!
Being in running group like the SSTARfitness Crew motivates you to run more consistently, have fun while your fitness improves. sign up for our training program; you will have a coach or trainer and pacers to help you. You get training targets so that you don’t overtrain and also don’t under-train
Follow our weekly training program for FREE https://www.facebook.com/groups/SSTAR.fitness/ Like and follow us for regular updates facebook.com/sstarfitness See what we do https://www.instagram.com/sstarfitness/ Stalk our members on Strava https://www.strava.com/clubs/442632/members
For any queries, please Whatsapp Andrew Cheong, mobile 94239403. Remember to send proof of payment by Tues, to this same number