Amateurs
- Do you wish to progress from your routine jogs and walks into a more structured training routine?
- Want to try running as a fitness activity for cardiovascular endurance?
Intermediate
- Are you looking for a structured training plan to run your first race?
- Are you a sportsperson looking to improve your running form/efficiency?
- Are you looking for an effective rehab from injury?
Pro runners
- Are you looking for a professional training plan to achieve specific a mileage or timing?
- Are you struggling with persistent injuries that are hampering your goals?
- Do you wish to train for specific races like hill runs, high-altitude, cross-country or triathlons?
Training methodology
Our training programs are focussed on long-term, sustainable goals. The emphasis is on:
- developing the basics of running and ideal running form,
- minimizing occurence of injuries in the long term,
- developing core strength and endurance,
- focusing on the fitness aspect to improve running efficiency,
- working at the optimum momentum and not worry about the pace or the distance.
Training Structure
Pre stretch
The first thing stretching does is increase the blood flow to your muscles to prepare them for strenuous activity.
Stretching in the proper way will loosen your muscles and tendons for better flexibility and range of motion during your workouts.
Warm up/Cardio
Warming up helps get the body ready for aerobic activity. A warmup slowly warms up the cardiovascular system and increases blood flow to muscles. A good warmup lowers muscle soreness and lessens injury risk.
A brisk walk or a slow jog is an ideal warmup.
Functional routines
Functional training is based on movement patterns, not isolated muscle actions. Human movement can be organized into specific patterns, specifically, the hinge, squat, lunge, push, pull and rotation.
The emphasis is on joint mobility (complete range of motion) while enhancing overall muscle coordination.
Core/Strength Conditioning
Proper strength and conditioning allow an athlete to strengthen supporting muscles, even out muscle imbalances, increase mobility, correct posture, stabilize joints, learn new movement patterns and enhance coordination and peripheral skills. Increases muscle strength and endurance.
Core routines are specifically designed for injury prevention and can improve balance, stability, and posture while enhancing athletic performance.
Body weight exercises coupled with medicine balls, resistance bands, dumbells, and other simple equipment are part of the strength and conditioning program..
Cool Down
Cooling down is often a neglected part of the training routine. Cooling down after your workout lets the heart rate and blood pressure slowly recover to pre-exercise levels. An ideal cool-down routine helps remove lactic acid from your muscles and prepare your muscles for the next time you exercise.
Deep static stretches (standing, sitting and lying down) with 20 to 30 secs hold are an integral part of our training plan.
Training centers
- Wilson College (Girgaum Chowpatty) 5:45 to 7:00 AM, MWF
- Five Gardens, Dadar/Matunga – 6:00 to 7:15 AM, MWF
- Juhu Beach (Near hotel Citizen) – 6:00 to 7:15 AM, TTS
- Dosti Flamingos (Sewri) 6:00 to 7:15 and 7:30 to 8:30 AM, TTS