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Holistic Core Restore® - ARE YOU FIT TO RUN/WALK?

Would you like to run or walk pain free?

Did you know?

  • A whopping 75% of runners sustain an injury when running for 12 months
  • For women over 35 who run, their most common injuries are foot and ankle related?
  • That over one quarter of the bones in your body are in your feet, so if they’re not happy, nothing else will be!
  • That if you’re leaking with running, it may be more important to work on hip mobility rather than isolated pelvic floor ‘clenching’!


  • Are You A Woman Who Wants To Run or Walk more? 
  • Have you experienced aches or pains that put you off running/walking more?
  • Are you afraid of leaking when you’re running?
  • Would you like to build a body that is prepared for running?
  • Are you a novice runner and you want build-up slowly and safely?
  • Are you an experienced runner but you had to stop due to injury?



We will meet as a small group each week on zoom to cover the following:

Week 1: Foot and Ankle Mobility and Strength for Female Runners

Week 2: Calves and Shins – Self-Care for Female athletes

Week 3: Building Better Knees – Mastering Your ‘Kneehab’

Week 4: Hip Strength & Mobility For Female Runners

Week 5: Lumbopelvic Mobility for Female Runners

Week 6: Putting it All Together with Plyometrics

Fit to Run Injuries


This is a six week programme (run on zoom for lockdown) that is going to give you a good foundation – literally from the ground up! – to get you back to or to start you running/walking or to prevent future injuries. It’s a programme specifically designed for women (because women are DIFFERENT and need bespoke training!)

We’ll cover foot and ankle mobility and strength initially, and over the course, we’ll work together on building resilience in your calves and shins, improving your knees and hips, gain mobility in your spine and pelvis and show you how to put it all together. We’re not guaranteeing you’ll never pick up another running injury, but we want to show you how to ‘control your controllables’ when it comes to the most common injuries women who run have to deal with.

And……..because we know that not everyone is a runner, if you’ve recently taken up extended periods of walking or hiking as a leisure/movement activity, we bet that you’ll want to walk in more comfort, walk stronger and walk for longer?  If that’s a YES, then this programme is for you. A beautiful 6 week programme, direct to you in your home….it will get you fitter and stronger to enjoy your walking time.  Full of mobilisations and strengthening drills for your whole body (because walking is a whole-body sport) as well as beautiful relaxation and breath work practices guaranteed to have you feeling like you literally have a new body!

Fit to Walk

Next Course Date: Starts Wednesday June 9th 7:30pm

Course Length: 6 Weeks

Course Cost: £87

Equipment Required:

  • 2 massage balls or 2 tennis balls (the tennis balls are fine for the course, but massage balls give a little more resistance which can feel nicer)
  • 2 large yoga blocks or a pile of magazines is sufficient
  • 1 small towel rolled up
  • A sock
  • 1 resistance band
  • 1 exercise mat
6 Weeks from now you'll be thankful


Fit to Run Sarah Running
When Sarah signed up for my Fit to Run® course back in January 2021, she had been suffering from aches and pains all over her lower body for years whenever she walked or ran. She had tried stretching, pilates, yoga, gym (body pump & combat) and physio, but nothing had made a difference.
By the end of the 6 weeks on my Fit to Run® course she had managed to have 4 longish walks with no pain. She has continued with the exercises that we did on the course and by April she completed the Bluebell 10k run with absolutely no pain at all. This was the message I woke up to this morning:
"Managed a 10k race last Sunday , finished with a smile on my face & no pain anywhere! Thanks for all your help Erica - it works! 😁 x"
I'm so happy for her 😁. A massive congratulations for completing that run Sarah.

This is a brand new course that only went live at the end of the summer 2020, but the reason I wanted to teach it so much was because of the amazing feedback it was getting from those coaches that ran it straight away...Here are just some of the great comments they received:

"I always seem to pick up injuries when returning to running after having a break from it. However this time around I have been able to build up my running with out any pain or injury. The course has also made me feel much stronger as well as teaching me some nice stretches and ways to use a massage ball to help recover after a run." Coach Debra Seery

"Walking was easier and joints felt like they been oiled" Coach Lesley Birkett-Cameron

 “Well my hips have never felt this good for years along with knees, butt and back after last nights Hips session. Thank you J xx” Coach Hillary Graham

“I have been doing the Fit to Run course with Priya and have been so pleased with the results already. I had been experiencing issues with my hip, which now feels so much better! Each week focuses on different parts of the body, strengthening that area and helping reduce the risk of injury…Today I ran 5K for the first time since giving birth to my daughter 4 months ago. I had absolutely no issues at all and was able to enjoy running again…Highly recommend the Fit to Run classes to anyone wanting to get back to running again, or even start running.” Coach Priya Tew

“Since the spring lockdown, I’ve increased the amount of running I do as a way to get some more ‘me time’, and to make up for the loss of my cycle to work! I’ve experienced more aches, pains and stiffness because of this: when I saw Fit to Run advertised I thought I’d try it to see if I could learn how to look after my body better. I have been so surprised how simple exercises can make such a difference to me. From week one of the course I’ve had reduced stiffness and no pain in my ankles; my legs and hips are feeling stronger too, and we’ve still got two weeks to go! I love the design of the course: each week we are focusing on a different area of the body, supported by a short homework video. I’m now able to pick the homework exercises that suit me best and incorporate them into the time I allow for running...Thank you for putting on such an excellent course.” Coach Kate Smart

“[I] Feel stronger in my legs & core. Now able to run 5k. Feeling more aware of my body, posture, my personal weak areas therefore less likely to get an injury I hope.” Coach Debra Seery

“[The course] helped me recognise imbalances in my body, so I can rectify them, strengthen and release muscles and run injury free! I found a lot of the release work enlightening (and uncomfortable!) I didn’t realise how tight some of my muscles were and how many never really get any attention!”

What did you enjoy most about the course? “Understanding the difference between men and women’s bodies and what muscles are specifically used in running (many of which I’d never heard of) which need to be focused on/released - a revelation!

Also to be part of a community of like minded women, all wanting to run, many with aches and niggles but with the common aim of wanting to get out & run. I felt safe and supported.” Coach Kate Smart

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