5 weekly classes on a Monday evening

7.30 pm to 8.30 pm. ONLINE CLASS . Presented live via Zoom. Led by Claire Callaghan B.Pty MSc Chartered Physiotherapist, Sport and Exercise

Dates: Monday 22nd February, Monday 1st March, Monday 9th March, Monday 15th March, Monday 22nd March

Price is for the 5 week block.

Who is it for?

This session is for female runners of all abilities who want to maintain and improve strength, fitness and confidence while doing exercise. If you've recently been injured, have a recurrent niggle or want to stay injury free, these sessions will help through exercise and advice. Whether you are relatively new to running or plan to run longer distances, this will help you progress. It is a foundation level course, designed to give you exercises and trustworthy information to support you on your running journey.

What does it involve?

It is an exercise masterclass and a great deal more.

40 minutes of high quality, running specific exercises designed for females and 20 minutes of hints and tips on:

• Running gait

• Stretching - what to stretch, when not to stretch, when and how it's most effective and how to do dynamic movements. Pilates based movements for runners

• Avoiding and managing injuries

• Pelvic floor control

• Improving performance

• Female specific concerns - e.g. which injuries we are most likely to get and why, how hormones affect our running and performance

• Q and A - your specific questions answered

All exercises and information based on the latest evidence from the sports medicine, performance, coaching and scientific community. 2 or 3 different options for each exercise to allow you to work at beginner, intermediate or advanced level.

Supplementary material - including extra exercise ideas, signposting to female specific health and sporting apps and information from other health and exercise professionals - is included.

Sports Physio led, it will include exercises which not only work key muscle groups but also consider the most common sites of weakness for women and the injuries and performance issues they are predisposed to.

What will it give you?

• Exercises and strength work you need to support your running. It goes beyond the basics to help you progress and run at your best

• Trustworthy information on how to improve your strength, build muscular endurance, improve performance and avoid or manage injury

• An opportunity to ask your questions and have answers regarding running injuries, latest information and exercise

• The support of and access to a Sport and Exercise Physiotherapist at this time when face to face appointments are not possible

• A class to keep you on track and motivated whilst opportunities to exercise in the usual way are limited

What to wear, what you need

Wear comfortable exercise clothing and sports trainers. Have 1.5 metres of space to move in each direction. You will need an exercise mat or towel to cushion you for floor exercises. 500g - 1.5kg weights useful. 500g tins are fine if you have no weights. There will be resistance work using body weight.

About me

I’ve been a Physio for 25 years (B.Pty University of Queensland, 1995, MSc Sport and Exercise Physiotherapy 2011) and have vast Sports Physio experience, including managing the Sports Medicine Clinic at University of Bristol, leading on Sports Medicine support for the Bristol 10k and Half Marathon for many years and helping This Mum Runs develop their Run 30 app. I’ve helped many women, from those who’ve never run to London 2012 Olympics GB women’s marathoners and Rio 2016 Olympic GB Gold Medallists. I did my MSc research into women's needs with regard to exercise. I am a mother, keen trail and distance runner myself and understand the needs of runners of all abilities. For more information, see my website

What previous attendees say:

"Claire has such an encouraging manner I found the classes really effective. They definitely helped me understand more about what muscles I use when I run. I really recommend her classes." Sarah Pinch

"I loved the exercises the most and was amazed how many different exercises we did in the short time we had. It was good to learn some new exercises and also practice some that I’ve done before. My ankle felt much better at the end of the sessions. Thank you for putting so much work into the info bit and preparing the extra information, very interesting and informative. I really enjoyed it, thank you very much." Maria F

Early bird tickets available until Fri 19th Feb, 11.30pm, or until the class is full. Numbers limited to ensure quality for participants.

Recording available to paying attendees but recommend attendance to get the best experience and value from the class.

Tickets available until Monday 22hd February, 3pm or until class full.