Reduce running injury risk with the correct running gait - Basic class

Find out more about the Basic and Intermediate classes

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

IMPORTANT - DO NOT show up for the class without informing the organizers beforehand, as classes may be canceled without prior notice. Join the whatsapp group FIRST at least a few days before you plan to join a class.

Payment is to be made via PayLah or PayNow - not through Eventbrite. This will save you admin fees. Also makes it easier to refund you if needed.

Any fees paid to Eventbrite will NOT be refunded. Please Paylah or PayNow directly to Andrew Cheong when you arrive for the class.
These classes are for residents of Singapore 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 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 may have read about various running foot landings (fore, mid, rear-foot), tried different running drills and are still wondering what is the right approach. This class will 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 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, then take the Intermediate class Also join our running group SSTARfitness Crew for weekly group runs on Tue, Thurs and Sat (fees will apply). 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

1. Posture and forward lean drill
2. Hopping
3. Forward lean + run
4. Traveling with forward lean
5. 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)

Know what’s Happening Next — before everyone else does.

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