Run-Ready Programme
A conditioning programme to support your return to running
For women returning to running after having children or taking a long break.
✔ 12-week structured plan
✔ 3 video-guided sessions per week
✔ Core + pelvic floor built in
✔ Direct coach support
You want to get back to running — and feel stronger and more confident doing it
Run-Ready could be for you if:
You've been cleared to exercise but don't feel confident getting back to running
You've taken a long break from running and want to rebuild your strength
You're already running but want to feel stronger and more confident when you run
You've experienced leaking when running
You feel disconnected from your core or worried about your pelvic floor when you run
You want a clear, structured plan rather than figuring it out yourself
If any of these sound familiar, Run-Ready can help you build the strength and confidence to get back to running.
Getting back to running can take more than simply starting to run again. You need time to rebuild your strength, coordination and confidence, and to gradually get used to the demands of running again.
A guided 3-Phase Pathway
Run-Ready takes you from solid foundations through to impact.
The programme is designed to help you prepare for running — not to rush your return. Are you ready to rebuild the strength, coordination and confidence to support your return to running?
Phase 1 - Build your foundations (week 1-4)
Connect with your core and pelvic floor, improve mobility and build control.
We start by laying the foundations for your return to running. You'll work on hip and pelvic mobility, breathing and pressure management, and developing a better connection with your core, pelvic floor and pelvic stabilisers.
The aim is to help you understand how these areas work together during movement, while beginning to build the strength and control you'll need as the programme progresses.
You'll focus on:
Hip and pelvic mobility
Breathing and pressure management
Connecting with your core and pelvic floor
Pelvic stability and control
Building awareness and control through movement
Developing the foundations for strength and running
This phase sets you up for the more dynamic strength and control work in Phase 2.
Phase 2 - Build strength and control (week 5-8)
Build the strength, coordination and control you need for running.
With your foundations in place, we start to challenge your body in more dynamic ways. You'll develop single-leg strength and control, learn to use your glutes more effectively, and build a stronger connection between your feet, legs, core and pelvic floor.
You'll also begin exploring how your body responds to changes in load and movement — developing the control you'll need as you progress towards running.
You'll focus on:
Single-leg strength and dynamic control
Glute strength and integration
Connection with the ground and control through the feet and legs
Core and pelvic floor integration
Preparing your body for the demands of running
This phase builds the strength and coordination that you'll put into practice when you start running.
Phase 3 - Build running confidence (week 9-12)
Put your strength and conditioning into practice.
This final phase brings everything together. You'll continue progressing your strength and conditioning exercises while gradually building running into your sessions — giving you the opportunity to put the strength, coordination and control you've developed into practice.
You can follow the progressive running guidance provided in your Run-Ready programme, or adapt the running sessions to support your own routine if you're already running.
This phase focuses on:
Running-specific strength and conditioning
Coordination, timing and reactive strength
Gradually building running volume and confidence
Putting your strength and conditioning into practice
You'll finish the programme with a clearer understanding of how your body responds to running and how to keep building from there.
If you haven’t returned to running yet…
It’s normal to feel unsure about where to start. After having children or having had a long break from running, your body can feel very different; knowing when and how to return to running isn't always straightforward.
Run-Ready gives you a progressive pathway to rebuild strength, mobility, core and pelvic floor connection; helping you build confidence as you work towards running again.
If you've tried running but didn't feel confident continuing...
Maybe you noticed aches and pains, felt weaker than you expected, or became more aware of your pelvic floor. You may simply have felt that running wasn't quite right yet.
Run-Ready gives you a structured way to build your strength, coordination and confidence alongside your return to running.
Why this programme works
Run-Ready is a structured 12-week programme that takes you through progressive strength, mobility, core and pelvic floor training, building towards the demands of running. Each phase builds on the last, taking you from foundations through strength and dynamic control to running confidence.
Your support along the way
Every session comes with guided exercise videos, teaching points, and cues through the TrainHeroic app. You’ll also have direct access to me for questions, support, and feedback. You’re never doing this alone — every step is designed to help you feel strong, capable, and ready to enjoy running again.
I wasn't ready ....
This photo was taken one year after the birth of my first son, in 2019. On the outside, it looked like I was “back to exercise”. But my body was telling a very different story.
I was dealing with ongoing back pain, which was later diagnosed as a prolapsed disc, alongside early symptoms of pelvic organ prolapse. I was exercising, but I didn't feel strong or confident in my body in the way I expected to.
At the time, I didn't know any better.
I didn't understand how much pregnancy and having a baby could change the way my body moved, or how important strength, coordination and breathing would be as I returned to higher-impact exercise.
So I did what many women do. I pushed through - hoping all would resolve.
But I simply wasn't ready — and no one had shown me how to be.
That experience changed the way I approached my own training and ultimately led me to create Run-Ready.
I don't want women to feel that weakness, pelvic floor worries, or a lack of confidence mean they have to give up running. Whether you're returning after having children or coming back after a long break, getting back to running can take more than simply starting to run again.
You need time to rebuild your strength, coordination and confidence, and to gradually get used to the demands of running again.
That's what Run-Ready is designed to help you do.
Running can be such a positive part of life, especially when you've missed it. My aim is to help you get back to it feeling stronger, more confident and more prepared.
I learned this through my own experience — so you don't have to figure it all out alone.
What you will get
3 x structured workouts per week
Each week introduces a new training session. Repeat the session up to three times to maximise benefits and support consistent progress.
Direct contact with your coach: YES!
I don’t want any woman to feel alone while doing the absolute best for her body. Simply click the message button in your app to say hi or ask your burning questions — I’ll be there. I’m also notified every time you complete a session, so consider me your personal cheerleader, celebrating your wins along the way.
Education video: Breathing
Breathing is at the heart of everything you’ll do in this programme. Watch this video at the beginning to understand how to use your breath to support your core, pelvic floor, and every movement along the way.
Easy-to-follow programme
Every exercise comes with a guided video so you can follow along with confidence. All sets and reps are pre-planned — simply complete each one and tick them off as you go.
Lifetime access
Even after your 12-week programme ends, you’ll continue to have full access to all the workouts you completed. Revisit any workout anytime to stay strong, confident, and run-ready.
Ability to slow things down
If you’re not ready to progress to the next week, you can take a slightly slower pace and repeat a week before moving on — and that’s completely fine. Your progress is about you and your body, not the calendar.
Frequently Asked Questions
Here are some answers to some of the most common questions I get asked.
I've recently given birth can I start this programme?
You can begin the programme once you’ve completed your initial postnatal recovery phase (6+ weeks) and feel ready to start rebuilding strength and movement capacity — whether that’s a couple of months postpartum or several years after birth. The early stages focus on foundational strength, coordination, pelvic floor function, and load management, rather than running itself.
This approach allows your body to gradually develop the capacity required for impact, reducing the risk of pain, leaking, or setbacks when you do return to running.
If you’re unsure whether now is the right time, booking a free consultation can help determine your readiness!
I have pelvic organ prolapse symptoms - is this programme safe ?
Having prolapse symptoms doesn't automatically mean you can't exercise or return to running. Run-Ready is prolapse-aware, so your pelvic floor, breathing and how you manage load are considered throughout the programme.
The programme isn't designed to treat or improve prolapse itself. Instead, it helps you build the strength, coordination and confidence to exercise and gradually return to running while paying attention to how your body responds.
The early stages focus on:
Coordinating your pelvic floor with your breathing and movement
Building core and whole-body strength
Developing control as exercises become more challenging
Gradually building towards the demands of running
If your prolapse symptoms are significant, changing or affecting your ability to exercise, 1:1 coaching or a check in with a pelvic health physiotherapist may be a better place to start. Book a free call if you are unsure and would like to chat.
I have diastasis recti - is this programme safe?
Having diastasis recti doesn't automatically mean you can't return to running. Run-Ready is diastasis-aware, meaning your core and pelvic floor are considered throughout the programme as you build strength and return to running.
The programme isn't designed to treat or heal diastasis recti. Instead, you'll work on building the strength, coordination and the confidence you need to move The aim is to help you build a stronger, more confident body (core included) that can support you as you return to running.
The early stages focus on:
Connecting your breathing, core and pelvic floor during movement
Building core and whole-body strength
Developing control as exercises become more challenging
Gradually preparing for the demands of running
I'm in pain and want to get back to running - is Run-Ready right for me?
Run-Ready is designed for women who want to build their strength and confidence and get back to running after having children or taking a long break.
If you're dealing with ongoing or significant pain, 1:1 coaching would be a better place to start. This gives us the opportunity to understand what's going on and tailor your training specifically to you.
If you've experienced aches or some discomfort when trying to run, but you're otherwise ready to exercise, Run-Ready can give you a structured way to build your strength and gradually return to running.
Not sure which option is right for you? Book a free call and we can talk through what's going on and find the best starting point.
What equipment do I need?
Good question. The Run-Ready programme is designed to be done with minimal, accessible equipment.
You’ll need:
A 7-inch Pilates ball
A yoga block
An exercise mat
A single 3–5 kg dumbbell
That’s it. The equipment is used to support technique, control load, and progressively build strength — not to overwhelm you with complexity. If you already have similar items at home, they can usually be substituted.
As you progress, you may choose to increase load, but this is always optional and guided by how your body responds.
Your coach
Hi, I’m Niamh — a mum of two very active boys and a lifelong lover of movement. I’m a sport and dance scientist with a PhD in exercise physiology, and an expert in female movement coaching, with a special focus on core and pelvic health, movement mechanics, joint mobility, and strength.
Running and sport have always been a big part of my life. My favourite distance has always been the half marathon, though I’ve never been able to resist the mental challenge of a fast 5K race.
My relationship with running has changed a lot since having children. While I still race occasionally, most of the time I lace up my shoes for the simple joy of moving, staying strong, and maintaining my physical and mental wellbeing. I know how lucky I am now to run without thinking about whether my body can handle it — but it wasn’t always like that.
After my first pregnancy, I experienced back pain and pelvic floor issues that made running feel unsafe and frustrating. I missed the freedom and confidence I once had. Through targeted movement, strength, and breathing exercises — like the ones included in this programme — I rebuilt my body and got back to running safely.
I’m passionate about helping women keep running available to them through the big physical transitions of pregnancy, motherhood, and way beyond. My goal is to help you move confidently, stay strong, and enjoy running — just as I can now.