Return to the pavement feeling ready, strong, confident and capable
A 12-week progressive mobility and strength programme designed for females returning to running. No more guesswork or pelvic floor and core worries. This programme lays the foundations, connects and strengthens your core and pelvic floor, restores mobility and gets you strong and functional through your hips - ready to benefit from all the amazing things running has to offer.
Running is a single leg dynamic loading acitivty. Lacing up your shoes after your 6-8 week GP check is not enough clearance for a safe and strong return to running.
I wasn't ready ....
This picture was taken 1 year after the birth of my first son (2019). I had really bad back pain (later diagnosed with a prolapsed disc) and some pelvic floor prolapse symptoms - looking at this picture now I can see and feel my flared rib cage, my lack of connection with my core and pelvic floor and the excessive use of my lower back. I honestly didn't know any better. I didn't truely understand the biomechanical changes that had happened during pregnancy and how those changes were affecting my movement patterns and muscle balance. I definitely didn't know that my breathing pattern needed to step up and co-ordinate the use of my core and pelvic floor. I had alot of learning to do - and lucky for you I've done it wrong so you can do it right.
I don't want women to think that they can't run without leaking or feeling that prolapse or being worried about being strong enough. Apart from running being an essential part of the mum job description, running is SUCH an amazing, cost-effective and mentally beneficial form of exercise but only if it feels good.
What you will get
3 workouts scheduled per week
Each week starts with a new training session. Repeat this session up to 3 times for maximum benefit and progress.
Contact with your coach
YES! I don't want any female feeling alone when they are doing the absolute best for their body. Click the message button in your app and say hi or ask your burning questions. I am also notified everytime you complete a session - i'm cheering you along all the way.
Educational video on breathing
Breathing is the foundation of this programme and understanding it is crucial to your progress - you will find this video at the beginning of your programme.
Easy to follow programme
Each training exercise is guided with an easy to follow along video. All the sets and reps are set for you and you tick them off as you go.
Lifetime access
When your 12-week programme finishes you continue to have access to all the workouts you completed.
Ability to slow things down
if you don't feel ready to progress to the next week and want to take a slighlty slower pace and repeat a week before moving on then that is absolutely possible.
The SOMA Method | Return to Running Postpartum & Beyond progresses you from the foundations all the way to impact:
You will:
Lay the foundations and reconnect with your pelvic floor and abdominal muscles through mobility, isometrics and breathwork.
Train correct muscle firing and co-ordination that will have you running with better form and awareness.
Focus on essential mobility for running
Mobilise your hips and pelvis ensuring that your body can efficiently utilise those all important gluts.
Progressively train and load your hip muscles so that you can stabilise your pelvis and propel yourself forward with every running stride.
Integrate your core and pelvic floor into each stage of the programme - your use of these muscles will become part and parcel of your running and strength training.
Progressively incorporate complex whole-body movements, including a return to impact.
Hi there...
My name is Niamh, a mum of two very active boys. I'm a sport and dance scientist with a PhD in exercise physiology. I'm an expert in pre and postnatal exercise with a special interest in core and pelvic health, movement mechanics, joint mobility and strength.
I have a love for all things movement with a lifelong relationship with sport and running. My favourite distance has always been the half marathon but could never resist the mental toughness required for a fast 5km race.
My relationship with running has changed alot since having children. I race occasionaly but mostly lace up my shoes for the joy of getting out and staying physically and mentally fit. I know how lucky I am to be able to go for a run without thinking about my phyiscal ability to do so. Many a morning I would have woken with pain or uncomfortable prolapse symptoms - it was disappointing to not have the freedom of running available to me. But, I have thankfully made it back to running - I worked on all the movement and strength exercises included within this return to running programme. I am so passionate about running remaining available to females as they move through big physical life transistions of pregnancy, motherhood and peri-menopause.