Topic : How to run injury free. Identify and avoid common running injuries, with the correct running gait

From recreational to elite runners – we all get injured at least once, it is just part of our sport. However, knowing what the common running injuries are and how to avoid them will make training and running more enjoyable. Andrew Cheong of will describe the top five most common running injuries, covering 90% of the running injuries that runners and triathletes experience, their causes and how you can lower the risk of injury.

Look out for our occasional guest speaker, who is usually an subject matter expert from physiotherapists, doctors or experienced athletes who will share their experiences with you.

Every workshop has a hands on component where you get to do basic running drills to covering the correct posture, alignment, pose, gait, foot strike and upper body action. This will be followed by basic core strength exercises. A strong core, correct posture and running gait is the path toward enjoyable, injury free running.


Topic : Foot arch, leg structure and running gait analysis. How to select the right shoes that fit your running style. Run longer, run better.

Do you select shoes to fit your running gait, consider what foot arch and leg structure you have? How does your foot strike affect the choice of shoes? How do you know if your shoe fits?

Look out for our occasional guest speaker, who is usually an subject matter expert from physiotherapists, doctors or experienced athletes who will share their experiences with you.

Every workshop has a hands on component where you get to do advanced running drills to covering advanced running drills. How does your gait and cadence - up / downhill running, cadence, effort regulation, breathing, vertical oscillation, ground contact. Advanced core strength exercises


Topic : How to plan a holistic training program to lose weight, get stronger and achieve your personal best timing

 Many of us exercise regularly but we don’t seem to make progress, lose motivation along the way and worse still, get injured. Perhaps it’s the lack of a specific goal or proper training structure. Having a training plan based on scientific principles will make each exercise session count towards achieving your target. Hear from Andrew Cheong of on the principles of training and how you can apply these to structure your running program.  The FITT (Frequency, Intensity, Time & Type) Principle is the most effective way to reach your fitness goals, regardless if you want to lose weight, get stronger or run faster. If you are preparing for a race, there is more than just putting on a pair of shoes and going for a run. See what holistic running from is all about and be a more complete runner.

 If you are an experienced runner and wonder which training program best fits you, if you recognize some of these names - Hanson, Galloway, Lydiard, Higdon, McMillian, J. Daniels, Furman - this workshop will explain how these training programs work, what is that common factor that binds them, and how you can apply it to train better.


Topic : Holistic Fitness for Children. Fun ways to build Speed, Reaction Time, Agility, Balance, Coordination and Power

Calling all parents with children aged 7 to 14 – want to know what is the best way to develop your child’s fitness based on sports science principles? Bring them along to this workshop and learn through a series of hands-on games and workout stations around the Sports Hub. A fun way to build their holistic fitness and improve their Speed, Reaction Time, Agility, Balance, Coordination and Power   

While your kids are having fun and learning, parents can also learn how to reduce the risk of running injuries with the correct running gait and drills. Build a stronger core and be a more efficient runner.

Topic : Nutrition and hydration strategies for endurance running. Fuelling for your training, pre-race, race-day and post race recovery

There are many myths surrounding nutrition and endurance sport, so we prefer to take a proven, mainstream approach to nutrition based on sports science. Attendees will understand what the energy systems that power an endurance athlete are, how exercise intensity is related to different marconutrients and micro-nutrients, what and how you should eat during training. Learn how to prepare the correct nutrition plan and hydrate for pre-race, during and post-race recovery. This workshop includes an optional body composition skin fold test worth $65 for every participant.

For participants with special dietary needs, perhaps to lose weight or to manage a medical condition ( e.g. Type 2 diabetes, gout etc), yet want to keep training or exercising. We have a qualified nutritionist / clinical dietitian that can help with a diet plan, based on your needs, or genetic profile. Optional consultation fees will apply.

Topic : Mental Toughness - for sports, studies and for life. Mental skills training for daily exercise adherence and training. Pre-race and race day mental strategies.

Every race, every workout or training session is part physical and part mental. How do you stay motivated to stick to your training? How to build self-motivation and discipline? How do you avoid stressing out the night before the race? How do you emotionally deal with unexpected setbacks during a race like an steep hill, bad weather, congestion, a flat tyre or tough hot conditions? How do you overcome mental blocks like these? What are the strategies to overcome fatigue during a long race? Join this workshop and take back useful mental strength skills and apply it to your sport and also for your life !

 Interested participants can take an optional on-line mental strength assessment test from the US based Mental Toughness Research Institute (, worth US$30 and get individualized Mental Toughness ProfileTM scorecared after which will coach you on how to improve your mental strength.

Hands on with Basic Running drills

Each workshop comes with a hands-on session. Learn about the bio mechanics of running. How does the different forces act on your body when you run, how to use gravity to help you run faster with the same effort. Learn  basic running drills , the correct running posture, upper and lower body alignment, the running pose and gait, the different foot strikes and pros and cons of each type, when and how to use them, upper body action. In addition, learn the basic core strength exercises that allow you to hold your running form and lower the risk of running injuries.

Hands on with Advanced Running drills

Each workshop comes with a hands-on sesiion. Having learnt and applied the basics of running posture and drills, its now time to move on to advanced running drills where you learn the changes to your stride, leg action, body lean when applied to up and downhill running. How to find the optimum cadence to reduce vertical oscillation and ground contact time. Practice building your ‘inner GPS’ with pace and effort regulation and breathing. In addition, learn advanced core strength exercises to add more variety to your basic core workouts. Type your paragraph here.

Contact : Andrew Cheong mobile +65-94239403    email :

Unlike other running workshops, ours has a 'hand-on' component where you get to practice what you were taught. Our workshops and Yoga / Pilates / Yogalates sessions are conducted for runners by runners. We have decades of actual running experience, we don't just lecture you on theories


See what workshops are happening this month !

Find out what other holistic running topics are covered.  See what are the running drills and hands on activities - Running drills Basic 1, Basic 2 and Advanced running drills at every workshop. Choose a Saturday and a combo that suits you with our schedule planner below. Scroll down to see the detailed description of each workshop topic.

Get hands on ! Running drills, running gait improvement, core strength