Videos

These evidence-based tests, corrective exercises and videos help runners to identify and fix their weak spots in order to reduce their risk of running-related injuries and improve their performance.

Free Runners' Test

The tests will take about 30 minutes to complete and will help you to identify your mobility, flexibility, strength & NMC deficits specific to running.

Assessed Fitness:

-0%1%2%3%4%5%6%7%8%9%10%11%12%13%14%15%16%17%18%19%20%21%22%23%24%25%26%27%28%29%30%31%32%33%34%35%36%37%38%39%40%41%42%43%44%45%46%47%48%49%50%51%52%53%54%55%56%57%58%59%60%61%62%63%64%65%66%67%68%69%70%71%72%73%74%75%76%77%78%79%80%81%82%83%84%85%86%87%88%89%90%91%92%93%94%95%96%97%98%99%100%
NOTE:
You need to register for a free account on motiv8.co.za in order to take the self assessment. Register / Login now.

Corrective Exercises

Corrective Exercises (Phase 1)

This where you will correct the deficits that you identified in the Self-Assessment. There is a specific exercise to correct each deficit. Focus on the ones that are relevant to you (these will be highlighted in red).

NOTE:
These exercises are only available to members. View Membership Options.

Foundation Exercises (Phase 2)

This phase progresses from the Corrective Phase in difficulty and will give you a solid base of physical conditioning for running. Be sure to complete this phase before moving on to the Performance Phase.

NOTE:
These exercises are only available to members. View Membership Options.

Performance Exercises (Phase 3)

Here we will help you to achieve and maintain peak performance with more advanced mobility, neuromuscular control and strength exercises specific to running.

NOTE:
These exercises are only available to members. View Membership Options.

Injury Rehabilitation Exercises

Tendinopathies are some of the most frequent and most persistent injuries in sports. We are going to show you how to effectively treat tendinopathies most common in running with Heavy Slow Resistance (HSR) Training. It is the latest evidence-based treatment for tendinopathy. Research has shown it to be effective and we have seen incredible results using it in our clinic.

Achilles Tendon

The Achilles tendon connects your calf muscle to your heel. 

NOTE:
These exercises are only available to members. View Membership Options.

Proximal Hamstring Tendon

The proximal hamstring tendon attaches your hamstring to your sit bone.

NOTE:
These exercises are only available to members. View Membership Options.

Patellar Tendon

The patellar tendon joins your kneecap to your shinbone. 

NOTE:
These exercises are only available to members. View Membership Options.

Yoga Videos

There are many benefits of doing yoga regularly. Besides the obvious mental benefits, yoga is a perfect complement to any sporting mode, as it not only increases your muscular flexibility and joint mobility, it strengthens your muscles through your joints full range of motion and improves neuromuscular control.

Surya Namaskār A (4 min)

Surya Namaskār is Sanskrit for Sun Sautation. The A variant is quick and easy to master and is a great full body warm up.

NOTE:
These yoga videos are only available to members. View Membership Options.

Shoulder Strength & Mobility (9 min)

This is a quick yoga sequence focusing on shoulder and scapular (shoulder blade) stabilizer strength as well as mobility of the shoulders and thoracic spine (upper back). Great for improving round-shoulder/closed-chest posture. Runners who feel "hunched over" as they get to the end of a race and cyclists who need a counter to hours spent bent over handle bars will benefit hugely from this sequence, as will anyone who spends a few hours at a desk during their day.

NOTE:
These yoga videos are only available to members. View Membership Options.

Hip Mobility (11 min)

This is a quick yoga sequence focusing on hip mobility. Great for anyone who runs or rides. Muscles contract more effectively when they are at an optimal length, tight hip flexors can also contribute to reciprocal inhibition of the glutes. So, ensuring that your hips stay nice and flexible will ensure that you're getting the most out of your muscles when you run.

NOTE:
These yoga videos are only available to members. View Membership Options.

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