Strength & Conditioning for Runners and Triathletes

Testing is a big part of your strength and conditioning plan. We use testing to personalise your training.

If you choose to train one-on-one, your programme will be fully tailored to your assessment results and goals. In small groups, we’ll adapt exercises to your needs and current level based on your test results and objectives.

Goal Setting

We'll discuss:

• Future goals
• Training history
• Past injuries
• Nutrition habits

Body Assessment

We will record:

• Weight
• Body fat percentage
• Visceral fat
• BMI

Movement Screening and Muscle Testing

We’ll use:

• Goniometric range of movement
• Manual muscle testing

To identify:

• Muscle tightness and weakness
• Faulty motor patterns linked to injury

Performance Assessments

We’ll test:

• Leg power – Your running speed is limited by how fast you apply force per stride
• Maximal strength – Crucial for power, running economy, and calculating training loads
• Balance and proprioception – Vital for performance in both the gym and your sport
• Core strength – Includes abs, glutes, adductors, obliques, and lower back muscles for true functional control

This Is How We Work

We tailor your training using these key components to help you reach peak form for your races:

Corrective Exercise

We address:

• Muscle imbalances
• Tightness
• Muscle activation issues

These corrections prepare you for more functional exercises and major lifts.

Maximal Strength

We focus on:

• Increasing strength to reduce relative force demands during running/cycling
• Delaying fatigue without increasing muscle mass
• Building a foundation to safely add plyometrics

Power and Plyometrics

These exercises help:

• Develop rapid force production
• Improve muscle relaxation and oxygenation
• Shorten ground contact time to use tendon-stored elastic energy more efficiently