TRAIN WITH ME

Running technique analysis and coaching, personal training, small group training, and online coaching by a BCRPA and Fit 4 Two certified trainer, and NCCP-trained coach.

Success Stories

  • Susette thought she would have to quit running because of recurring knee pain, but discovered a way to run without pain
  • Rebecca, was a sprinter with recurring shin splints...until we worked on her muscle imbalances and sprinting technique
  • Colin, who was suffering from recurring injuries that did not go when he tried to switch to forefoot running. We discovered that he lacked hip stability and had issues with glute activation and worked on correcting the issues to prevent injuries and improve his running efficiency. At the age of 55, his new half-marathon PB is now 1:45:41
  • Sarah went from being a non-runner to finishing her first marathon with no injuries and limited post-race soreness after 90 days of training
  • Shannon, a mother of two who started running in her mid-30s and wanted to see how fast she could run a 5k. After working on her posture, strength, and speed, she managed to finish the West Van Run 5k in 20mins10s. Just one year before, her 5k time was 35min59s
  • Robyn, a track athlete, and mother of three who wanted a personalized strength training program to improve her 400m and 800m performances. Her 400m time went from 58.83 the previous season to 57.84 in 2019, which is more than a second faster than the BC record for the 35-39 age category. 

Testimonials

"Karin has helped me so much with my technique already and I only had to make small minor tweaks to start to see the changes. As a result, I'd say my half marathon times lately have been better and I feel much stronger at the end & not as depleted. By fine-tuning my technique, I am running smarter not harder. She took short videos and then showed them to me as to how my technique was and areas to improve upon and showed me exactly how to do that and it is helping immensely." 
Sigrid, North Vancouver

"As a woman, and a mother, she's been great to work with as she understands that what works for elite athletes doesn't work for a 37-year-old mother and she works hard to find ways to make me better in ways that work with my body and my lifestyle."  
Shannon, West Vancouver

"Just a note of thanks for your training help. I achieved my sub-1:50 goals at the Historic Half last weekend. I'm definitely running faster than before, and my knees hurt much less. So, thank you, very much!"  
Colin, North Vancouver

"Thanks for the (technique coaching) session on Friday. The next day I did a 10km run at a faster pace than expected. When I would get tired I tried to remember what we talked about in our sessions and it really helped."  
Shelley, Vancouver

"Thanks so much for the (technique) coaching: I wish that I had done this 20 years ago! I sang your praises to my wife and son, and both are enthused to have the same analysis."  
David, North Vancouver

"I felt very controlled and I am happy with my muscles not being sore." 
Robyn, the day after her record-breaking 400m.  
Before
After

Training Programs for Runners

Ready 2 Run training programs are customized to fit your needs and schedule. If needed, we can get you results with strength workouts as short as 15 minutes. If you run with a club or clinic or have a training plan you are following, we can help you integrate strength, technique, and stretching sessions into your training for injury prevention and improved performances.

(Re-)learn to Run/Post-natal Running Program

A program for people who are new to running or are coming back to running after injuries. Sports injuries often come from bad posture and technique. This program's main focus is to improve your running form and teach you injury-prevention strategies. This program is also great for mothers returning to running after pregnancy.

Includes:
  • A discussion of your needs and goals as identified in the new athlete questionnaire and interview
  • A review of video recordings of your running form
  • A personalized warm-up routine with dynamic stretches and technique drills.
  • Strength, balance, and posture training exercises.
  • A post-run routine with core training exercises and dynamic stretches.
  • A beginner-level running program to achieve your distance-based running goals.
  • Unlimited access to your coach by email and on social media to answer your questions or review videos of your technique when running or doing exercises
  • Weekly reviews of your progress over the phone and changes to your program as required
  •  Personal technique coaching or training sessions at a discounted fee
Fee: $120 for the first 6-week program.
 $80 for all following programs

Speed and Technique

A program is for runners and athletes of all levels who would like to improve their speed and running (or sprinting) technique.

Includes:
  • A personalized warm-up routine with dynamic stretches and technique drills.
  • Strength, balance, and posture training exercises.
  • A post-run routine with core training exercises and dynamic stretches.
  • Progressive plyometric workouts.
  • Hills and stairs workouts.
  • Specific periodized running workouts for a goal race or other competition.
  • Your goal paces or effort levels for your different running workouts to achieve your goal time (optional).
  • Unlimited access to your coach by email and on social media to answer your questions or review videos of your technique when running or doing exercises
  • Weekly reviews of your progress and edits to your program as required 
  • Personal technique coaching or training sessions at a discounted fee

Fee: $100 for the first 6-week program.
$65 for programs purchased thereafter. 

Speed and Agility

A program is for trail runners, soccer players, football players, and tennis players of all levels who want to become faster and able to change direction quickly too.

Includes:
  • A personalized warm-up routine with dynamic stretches and technique drills.
  • Strength, balance, and posture training exercises.
  • A post-workout routine with core training exercises and dynamic stretches. 
  • Hill sprints workouts.
  • Stair plyometric workouts.
  • Progressive plyometric workouts.
  • Progressive agility drills that require no or limited equipment (line, square, and cone drills).
  • Progressive reaction drills.
  • Specific periodized workouts for a goal competition.
  • Unlimited access to your coach by email and on social media to answer your questions or review videos of your technique when running or doing exercises.
  • Weekly reviews of your progress and edits to your program as required.
  • Personal technique coaching or training sessions at a discounted fee.

Fee: $100 for the first 6-week program.
$65 for programs purchased thereafter.

Strength & Conditioning for Runners

This program was created for runners who are part of a running club, have a running coach, or are following a race training plan, and want help figuring out what to do to become stronger and faster runners, improve their technique, and prevent injuries.
Unlike standard strength training programs, Ready 2 Run workouts take into account your strengths, weaknesses, and imbalances identified during a personal assessment session. It also includes exercises designed for injury prevention. Ready 2 Run Strength Training Programs have the dual goal of making you stronger and improving your posture and technique. 

Includes:
  • A personal assessment of your posture, strength, weaknesses, and imbalances in person or via pictures/videos
  • A personalized pre-run warm-up routine with dynamic stretches and technique and speed drills.
  • Progressive strength and core training workouts.
  • Progressive plyometric workouts.
  • A stretching and foam rolling routine.
  • Unlimited access to your coach by email and on social media to answer your questions or review videos of your technique when running or doing exercises 
  • Weekly reviews of your progress and edits to your program as required
  • Personal training sessions at a discounted fee  
Fee: $80 for the first 6-week program.
$50 for programs purchased thereafter.

    Personal Training and Technique Coaching

    Available in Downtown Vancouver, North Vancouver, and East Vancouver

    Technique Analysis and Coaching

    A 1-hour session includes:
    • Video analysis of your running form from multiple angles
    • Instant feedback on your posture, gait, and what can be improved
    • Testing of various cues and drills to help correct one element of your technique at a time
    • Testing your strength, flexibility, and balance to identify the root causes of some your technique issues  

    Fee: $45 per session

    Express Training or Coaching

    Want a quick training session during lunchtime? Already know all the warm-up drills? Come to the session already warmed up for an express workout or technique coaching session.

    Fee: $30 per session 

    8 sessions for $210

    Personal Training

    Train in your private gym, in a park/track, using Ready 2 Run equipment.
    Personal training sessions can help you get the most out of your workouts and learn proper form for both injury prevention and faster progress.

     Fee: $45 per session 

    8 sessions for $315


    Ready 2 Run personal training can help a wide range of athletes from beginner runners to competitive.  

    Every amateur athlete can learn a warm-up, cool-down and strength training routine adapted to their sport(s), their strengths, and their weaknesses.
    Beginner runners can learn efficient warm-up and cool down-routines, drills, proper running technique, and strength training exercises to run safely and more efficiently.
    Experienced and age-group competitive runners can learn to improve their technique and modify their strength training routine to run faster.
    Soccer, football, and baseball players can learn to sprint and work on their multi-directional speed and agility.
    People who have suffered from recurring running injuries can correct muscular imbalances to prevent future injuries.

    Group Training

    Free for Ready 2 Run Athletes

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    Wednesday Lunch Crunch Stairs & Hills Workouts at the Vancouver Convention Centre

    • An express 30-minute workout done Downtown at lunchtime 
    • Adapted to all levels of fitness 
    • Running drills and plyometric exercises for improved efficiency and speed, and reduced injury risks
    • Hill repeats, hill drills, and stair workouts  
    • Individual feedback on posture and running technique

    Sunday Empire Fields Strength & Speed Workouts at the Empire Fields Track next to the PNE

    • A professional-level warm-up routine you can learn to do before your runs or races
    • Strength training using elastics and calisthenics (bodyweight training)
    • Core and balance training with individual feedback on form 
    • Running drills and plyometric exercises for improved efficiency and speed, and reduced injury risks

    Ready 2 Run Trainer

      Karin Femi Adande, Vancouver, BC, CANADA  

      As a person who has had to battle chronic knee issues to get back to doing sports, I know first-hand the importance of injury prevention and what it takes to get back into running safely.  I use the knowledge I have acquired studying as a BCRPA-certified trainer and NCCP-trained coach and from my own experience as a track athlete. I always keep my knowledge up to date by reading the latest studies in sports science to help clients of all ages and all levels be able to do the sport they love today and for years to come.   

      Email me at femidefrance@gmail.com to see sample programs, ask questions, or subscribe to the Ready 2 Run newsletter. 
        

       Charity & Community Support

      Ready 2 Run is supporting the local running community as a member of the West Van Run and North Van Run organizing committee. Ready 2 Run supports the North Shore Women Centre by offering workshops, donating services for their auctions, and donating cash.

      Terms and guarantees

      To take advantage of the discounts linked to the packages, payments must be made before or on the day of the first training session and before the delivery of the programs. If after your first session you are not satisfied, you can be refunded for the remaining sessions in your package. If after receiving your program you are not satisfied, you can request a refund for the full amount of your payment. After two sessions, programs can be exchanged for other Ready 2 Run services or given to someone else. Purchased packages and sessions are good for 12 months from the date of purchase. All in-person sessions have an 8-hour appointment cancellation policy. If less than 8-hours of notice is given, the session will be considered as being used. If I, the trainer, give less than 8-hours of notice to cancel a session, an additional free personal training or group training session will be added to the package.

      Are You Ready to Train?

      Please fill this online form before starting any kind of fitness or running program and consult with your doctor if answering "yes" to any of the questions.

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