8 Week Strength & Conditioning Program at Fleet Feet RC (Fall 2022)

This 8-week long strength and conditioning program includes discussion on preventing many of the common injuries seen in runners and athletes at the beginning of each class. Class Information: Classes will be held at Fleet Feet in Rancho Cucamonga. The class includes a brief discussion on the selected injury prevention topic (listed in the tentative schedule below), a mobility warm up, and an interval based functional strength training session. Participants who sign up for the entire 8-week program will receive an email for each class. The email includes a more in-depth discussion of the injury prevention topic for the class in order to deepen the participant’s knowledge of why these injuries typically occur and how to avoid them. The email also includes the videos of the exercises performed in each class so that the participant can do an additional strength training session at home on the weekend for the ideal 3 sessions/week.  Pricing: Classes are $17.50/class or $250 ($15.62/class) for the entire program.  If you are a member of the Gazelles, please contact Coach for discount code.  Email Coach Eva, eva@fleetfeetranchocucamonga.com if you would like more info and the registraion link for the classes.  Thank you.

10/18/2022 Achilles tendinopathy

10/25/2022 Review of Achilles tendinopathy with additional information

10/27/2022 Groin pain due to hip mobility deficits & pelvic asymmetry

11/1/2022 Groin pain due to hip muscle flexibility deficits

11/3/2022 Shin splints (front of the shin - Tibialis Anterior) & stress fracture

11/8/2022 Shin splints (inside of the shin - Tibialis Posterior)

11/10/2022 ITB Syndrome and Trochanteric Bursitis

11/15/2022 1st MTP pain and stiffness

11/17/2022 1st MTP continued with role of peroneal muscles

11/22/2022 Plantar fasciitis 11/24/2022 Tibialis Posterior Tendonitis

11/29/2022 Knee pain (quadriceps tendinitis) due to quadriceps overuse & excessive patellofemoral loading

12/1/2022 Knee pain (patellofemoral joint pain) due to poor hip stability and mechanics

12/6/2022 Low back pain due to hip weakness

12/8/2022 Low back pain due to hip flexor flexibility deficits

12/13/2022 Review of 12/6 with focus on using the core vs hip flexors

12/15/2022 Final class - Tips to stay healthy as a runner when increasing mileage

Dates: The program will run for 8 weeks (16 classes) starting on October 25th and ending on December 15th. Time: Classes will be held at 5:45pm and last for 45 minutes