Fit to Run®

Holistic Core Restore® Fit to Run/Walk


Who is the programme for?

This six week programme, created by our Clinical Advisor + Women’s Health Physiotherapist – Michelle Lyons is designed to give you THE VERY BEST FOUNDATION for your new or already established running habit – literally from the ground up! Delivered either virtually or face-to-face, this programme is UNIQUE because it’s specifically designed with a woman’s body in mind, especially in terms of Pelvic Health because at the end of the day, women’s are DIFFERENT to mens and all exercise/rehab programming needs to be made bespoke for each woman.

Over the course of six week, you and your Coach will cover all the BIG ROCKS of running in comfort and with ease.  We’ll cover foot and ankle mobility and strength initially, and over the 6 week 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 that you’ll end up beating Mo Farrah any time soon 🙂 but we will be giving you the tools to help you ‘control your controllables’ when it comes to the most common injuries women who run have to deal with.



What's covered?

  • 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

How does it work?

These programmes can be delivered either via Zoom/ONLINE or ‘in-person’ with Nikki  on either a 1:1 basis or as part of a small-group offering.

The length of the programme is a 6 week programme that’s progressed weekly.  Even when working in a small group, this offering is ALWAYS utterly bespoke and your Coach is taught to completely tailor their advice and programming to your needs and ‘meet you EXACTLY where you are now’ by supporting this progress with real-world solutions and support over a time-frame that suits your needs and goals.

On booking you will be asked to fill out a screening form to make sure this programme is appropriate for you. If you leak when you run Holistic Core Restore® Everywoman would be the best programme to start with.

If you are new or returning to running, this course is great to do alongside a progressive running programme such as the NHS Couch to 5k. If you are already a regular runner then it will sit beautifully with your current training. And if running is not your thing but you are a regular walker, keep reading!

Some homework videos will be provided to keep you on track.

Fit to Run Course

6 weeks live

The next course coming 2022- Live online

Please note: You will need a few bits of kit, please see below

Get in touch to be placed on the waiting list.


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 delivered by your Coach, direct to you in your home or face-to-face that does what it says on the tin….it will get you fitter and stronger to enjoy your walking time.  Full of mobilizations and strengthening drills for your whole body (because walking is a whole-body sport) as well as beautiful relaxation and breathwork practices guaranteed to have you feeling like you literally have a new body!


Frequently asked questions

  • What equipment will I need?

    •Yoga tune up balls, or two tennis balls in a sock
    •Theraband/ long resistance band
    •A blanket/towel
    •A yoga mat or something soft for under your knees
    •Spiky massage ball
    •Small pilates ball
    •A chair

  • Who can this course help?

    • Any woman who wants to start running but doesn’t know where to start and wants to avoid injury.
    •Any woman who is recovering from injury and wants to restarting running.
    •Any woman who wants to help relieve stress and anxiety and focus on her mental health while taking up a new activity.
    •Any woman who has taken up walking/ running through the pandemic and wants to stay injury free.