RUN COACHING

Running technique analysis and coaching, personal training, small group training, and online coaching by a BCRPA and NCCP-trained coach.

604 787 4215
femidefrance(at)gmail.com

Success Stories

  • Colin was returning to running after having recovered from a recurring injury that came back even after he tried switching to forefoot running. We discovered that he lacked hip stability and worked on improving 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, wanted to see how fast she could run a 5k. After working on her posture, strength, and speed, she finished the West Van Run 5k in 20mins10s. Just one year before, her 5k time was 35min59s
  • Robyn, a track athlete and mother of three, 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 previous BC age-category record and only 0.02s slower than the Canadian record.

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

"You're so advanced and scientific and analytical in your assessments and personal programs. The way you support and fine-tune the athletes that are in your care. Your programming and instructions are so far above and beyond anything I have ever experienced with a coach. A real coach "sees" you for not only the goals you aspire to but also understands the personality behind the goals and how to push you, and when to push...Karin, you're simply the most amazing coach I've ever had."
Kelly, 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

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

"It feels like I am being pulled upward and forward!"
Anthony, after discovering his ideal running posture for uphill running

"We are seeing ans hearing that all of his times have improved as well as his performance in net. His goalie coach said yesterday, was the best he’s seen him yet!! Nice feed back from everyone."
LuWanda,  mother of a youth hockey goalie who followed the off-season Speed & Agility program

Training Programs for Runners


Ready 2 Run training programs are customized to fit your needs and schedule. We can get you results with as little as three workouts per week and cross-training workouts as short as 15-minutes. If you run with a club or clinic or already have a training plan, 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 having recovered from injuries. The risk of sports injuries is higher with bad posture and technique. This program's main focus is to improve your running form and teach you injury-prevention strategies such as a good warm-up and post-run prehab exercises. 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 your running form using your pictures and video recordings 
  • 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: $150 for the first 10-week program.
         $50 for any additional 6 weeks of training.

Speed and Technique

A program is for runners and athletes of all levels who would like to improve their 1,500m, 1 mile, 5k, 10k, or half-marathon race times and running (or sprinting) technique. You must have been injury-free for at least 6 weeks to do this program. 

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: $150 for the first 10-week program.
        $50 for additional 6-week programs purchased thereafter. 

Speed and Agility

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

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: $150 for the first 10-week program.
        $50 for any 6-week program 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: $125 for the first 10-week program.

        $40 for 6-week programs purchased thereafter.

    Personal Training and In-Person 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 to run faster with less effort
    • 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 of your technique issues  

    Fee: $45 for an initial technique assessment
            $120 for three technique-focused sessions

    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 more efficiently and reduce injury risks.
    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 in the past can correct muscular imbalances to prevent future injuries.

    Group Training (Temporary on hold due to COVID-19)

    Free for Ready 2 Run Athletes

    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 callisthenics (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 by 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(at)gmail.com to see sample programs, ask questions, or to subscribe to the Ready 2 Run newsletter. 

        

      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:

      http://eparmed-x.appspot.com/?locale=en#pub/survey?surveyId=PARQ&surveyItemId=parqItem_1

      Charity & Community Support

      Ready 2 Run supports the local running community by regularly volunteering at and donating prizes to races.
      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 you are not satisfied after your first session, you can be refunded for the remaining sessions in your package. If you are not satisfied after receiving your program, 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.