Hello and welcome! I'm so happy to have you here, and welcome you into the 'Run Strong For Life' programme. I'm here to guide you through the coming weeks, helping you to become a stronger and more durable runner. Over my years as a trainer I've been met with many complaints of pain from running, it might be niggles, aches or long standing injuries so it's become a mission of mine to help you start running pain free. Providing you with knowledge and support to start strength training and breaking down your run technique, to helping you make improvements you didn't think possible. Before we get stuck in I need to run through some house keeping so please do read all of the following information.

Required Equipment: 

• Exercise/yoga mat
• A pair of dumbbells (able to use for upper and lower body)
• Mini bands (this is optional)

If you're buying equipment for the first time it's always worth looking second hand, Gumtree, Marketplace and eBay all have lots of options.

Where to go for questions or support:

I'm currently riding solo so for anything you need whilst following this course, send me an email olivia@oliviafurner.co.uk and I will aim to get back to you in 48 hours.

How do use this programme: 

Each phase is four weeks long, which is designed so you get stronger before you move onto the next phase and more advanced variations. I know repeating workouts can feel hard but stick with it as the consistency will pay of as you move through the weeks! If after you've finished a phase you don't feel ready to move on, that is fine, just keep repeating until you're ready to take the next step.

How to access the programme:

You can use the programme on desktop or you can download the Teachable app on IOS. Use the details you signed up with and you can there access Run Strong For Life.

Staying in touch:

I want to see how you're getting on with the programme! So share your videos online and tag me @movewitholivia on Instagram, it's amazing seeing the workouts come to life through you and the support helps me to reach more people.