Running technique programme
Leonid Shvetsov
Comrades Marathon record holder
training under the guidance of Comrades Marathon record holder
Learn to run light, soft and biomechanically correct in only 12 weeks
Creator and methodologist of natural running technique, record holder in the 90 km The Comrades Marathon.
Suitable for beginners and slow runners
Running technique course combines work on both your running form and runner-specific strength properties.
The process is a safe and gradual progression from simple to complex movements. Such approach provides a long-standing effect. Plus, you’ll be able to repeat it in the beginning of every season to maintain your running mechanics like pro athletes do.
The process is a safe and gradual progression from simple to complex movements. Such approach provides a long-standing effect. Plus, you’ll be able to repeat it in the beginning of every season to maintain your running mechanics like pro athletes do.
What is it about?
Why is it important for runners to work on their running technique before trying to improve endurance?
The root cause of most running-related injuries comes from poor preparation for this new activity — running. Although humans are predesigned to run by Nature, modern city dwellers have lost this natural ability due to low level of physical activity, poor overall strength and inappropriate footwear.
The root cause of most running-related injuries comes from poor preparation for this new activity — running. Although humans are predesigned to run by Nature, modern city dwellers have lost this natural ability due to low level of physical activity, poor overall strength and inappropriate footwear.
After a competitive running career I started to coach both professionals like myself and amateur athletes. Last 10 years I have been focusing on ordinary fellows from complete beginners to those who aim to break 3 hours in the marathon and even complete an ultramarathon.
In order to enable athletes to run injury-free, I created this online running technique course. This has been proven effective by hundreds of runners.
Do you want to learn to run light, soft and technically correct in only 12 weeks? You should try my method of Natural running.
In order to enable athletes to run injury-free, I created this online running technique course. This has been proven effective by hundreds of runners.
Do you want to learn to run light, soft and technically correct in only 12 weeks? You should try my method of Natural running.
Natural running method
Natural running method
After a competitive running career I started to coach both professionals like myself and amateur athletes. Last 10 years I have been focusing on ordinary fellows from complete beginners to those who aim to break 3 hours in the marathon and even complete an ultramarathon.
In order to enable athletes to run injury-free, I created this online running technique course. This has been proven effective by hundreds of runners.
Do you want to learn to run light, soft and technically correct in only 12 weeks? You should try my method of Natural running.
In order to enable athletes to run injury-free, I created this online running technique course. This has been proven effective by hundreds of runners.
Do you want to learn to run light, soft and technically correct in only 12 weeks? You should try my method of Natural running.
Add more energy
Add mental power
Enjoy the process
Be proud of yourself
over 50 completed marathons
50
Leonid Shvetsov
6
marathon wins, placed 3rd twice in Chicago Marathon (1995, 1996)
Two-time Olympian
Former national marathon record holder
Current Comrades Marathon record holder
Medical University graduate (MD, internal medicine)
Former national marathon record holder
Current Comrades Marathon record holder
Medical University graduate (MD, internal medicine)
9
Ultramarathons (Comrades and Marathon Des Sables)
2
Double Comrades marathon record holder (Up and Down runs)
We break misconceptions about running
Running is bad for health - WRONG
Running is boring - WRONG!
Running kills your knees - WRONG
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Training process
Our goal is week-to-week improvement and it will work as your main motivation. As you become stronger and your movements are more accurate and precise, your interactions with our coach will bring real benefits to your running. We promise to provide our assistance any time during this journey.
Training stages
preparation
preparation
Preliminary block
Evaluation of your capabilities, initial testing. Everyone of us is unique, and we strive to provide personalize training. To do that we need to evaluate your current level of fitness, your body’s capabilities. We ask you to perform an informative fitness, strength and joint mobility tests to determine your approximate levels. You'll also get your current running technique analysed.
1-4 weeks
1-4 weeks
Block 1
Small amount of running, introduction to running specific strength exercises, joint mobility and coordination. You’ll get acquainted with basic running drills. There’re not many of them at first, but you need to learn them to perfection. This will provide us with your current fitness level and allow us to give you a customized plan to guide your progress in running mechanics.
During week 3 of your training we’ll analyze your running drills’ performance and suggest corrections to each of them. Along with all of the above you’ll need to perform feet strength and conditioning exercises.
By the end of this stage you should develop the feeling of a new running pattern as well as different type of foot functioning. Most likely, you’ll need to constantly control your movements in order not to switch back to your former ones. You’ll also feel “new” muscles in your calves. Don’t worry if they are a little sore - you are on the right path!
During week 3 of your training we’ll analyze your running drills’ performance and suggest corrections to each of them. Along with all of the above you’ll need to perform feet strength and conditioning exercises.
By the end of this stage you should develop the feeling of a new running pattern as well as different type of foot functioning. Most likely, you’ll need to constantly control your movements in order not to switch back to your former ones. You’ll also feel “new” muscles in your calves. Don’t worry if they are a little sore - you are on the right path!
5-8 weeks
5-8 weeks
Block 2
Several advanced running drills are added. They require more muscle involvement and neuro-muscular coordination. Total amount of running specific strength exercises increases, as well as running itself.
However, we expect you to limit your running to the prescribed in the programme, because most likely you still need permanent attention to control your new movement pattern. It should slowly become more stable towards the end of this stage, as you acquire your new skill.
We perform second running technique analysis by the end of week 8 to monitor your progress.
However, we expect you to limit your running to the prescribed in the programme, because most likely you still need permanent attention to control your new movement pattern. It should slowly become more stable towards the end of this stage, as you acquire your new skill.
We perform second running technique analysis by the end of week 8 to monitor your progress.
9-12 weeks
9-12 weeks
Block 3
Based on the last video analysis you are going to get updated training aimed to correct your remaining movement deficits or mistakes, if there are any. Running itself will continually increase, and drills will be included in the process. This enables your muscles to “memorize” correct movement during more prolonged run.
The third and last video analysis will be doubled: we’ll analyze and compare your movements in a “fresh” condition and after 40-50 minutes of running, when you become slightly tired and your attention is less focused. This gives us understanding how deep your new neuromuscular connection has formed, what you should be focusing on once the fatigue begins to set in. We’ll give you an advice on what to pay attention to and to work on after you have completed our programme.
The third and last video analysis will be doubled: we’ll analyze and compare your movements in a “fresh” condition and after 40-50 minutes of running, when you become slightly tired and your attention is less focused. This gives us understanding how deep your new neuromuscular connection has formed, what you should be focusing on once the fatigue begins to set in. We’ll give you an advice on what to pay attention to and to work on after you have completed our programme.
Great job!
We will consider our mission accomplished if after 40-50 minutes of running your running mechnics remain the same or show only little deficits. These can be worked on and further corrected by following our advice and improving your overall strength and endurance.
Congratulations! You have just become a fundamentally new runner!
Congratulations! You have just become a fundamentally new runner!
What is video analysis?
This video is a comparative video analysis of our graduate runner before and after completing the Running Technique Course. Feel the difference!
Shvetsov running club is a unique educational project
Former Russian national marathon record holder and two-time Comrades record marathon (90 km) holder Leonid Shvetsov teaches beginning and experienced runners Natural Running technique.
The Club features various training programmes. Here runners can improve their running technique, get ready for the first 5K, 10K, half-marathon, marathon and even ultra-marathon. Triathletes have the opportunity to improve their running leg/event within the desired distance.
The Club features various training programmes. Here runners can improve their running technique, get ready for the first 5K, 10K, half-marathon, marathon and even ultra-marathon. Triathletes have the opportunity to improve their running leg/event within the desired distance.
Why choose to train with us
Scientific approachOur head coach and programmes author Leonid Svetsov is an MD, specializing in sports medicine. Trust a professional.
HealthyEstablishing the correct running technique will strengthen the joints and ligaments and help avoid injuries during training. After all, the statistics of injuries among amateur runners reaches as much as 75-80%!
AdaptiveThe training programmes are selected individually, based on the data on the person’s pulse and the state of his body, as well as existing injuries and experience. That's why our programs are suitable for runners of all levels.
AnytimeWe know how hard it can be to find time for yourself and exercise! Therefore, we do not limit you to the schedule . Run when it's convenient!
Rate plans
Basic
RUNNING TECHNIQUE PROGRAM
3 month - 60 workouts
- 3 months of preparation - 60 training blocks with an average of 10 exercises each with point accents per week
- Individual training plan tailored to your level of training and schedule for each day, which will allow you to avoid overtraining
- Chat on Telegram with a personal trainer
- Workouts from a personal trainer once a week
- Application for remote work with a coach and fixing workouts
- Access to the training program with video exercises and lectures
- Access to the video library of power exersices and the complex on the foot work
- 2 video analyzes of your running technique with a trainer and 1 video analysis of SRE (special running exercises)
60$ per month
162$ for one-time payment (10% discount)
Standard
RUNNING TECHNIQUE PROGRAM
3 month - 60 workouts
+ plus every option included in "Basic" plan
- Personal tracker to monitor the performance of each workout, support and motivation
- Personal chat in Telegram with trainer and tracker
- Monthly training coordination in Zoom with a personal trainer and tracker
- Access to the Telegram channel with life hacks from ultramarathon record holder Leonid Shvetsov
- Access to the private chat of school students, where you can ask questions to a sports physiologist, Leonid Shvetsov and a nutritionist
- Every 2 weeks, a group Telegram call of students with Leonid and analysis of questions
- 3 video analyzes of your running technique with a trainer and 1 video analysis of SRE (special running exercises)
- Help with the selection of equipment and sports nutrition for the start
120$ per month
324$ for one-time payment (10% discount)
Advanced
RUNNING TECHNIQUE PROGRAM
3 month - 60 workouts
+ plus every option included in "Basic" and "Standard" plans
- Personal chat with coach, tracker and Leonid Shvetsov
- Monthly training coordination in Zoom with a personal trainer, tracker and Leonid Shvetsov
- 3 video analyzes of your running technique with a trainer and 3 video analyzes of SRE (special running exercises)
- Load-based training based on heart rate variability (HRV) to progress without injury and overtraining
- Two Zoom meetings with a nutritionist and detailed 1-month written nutritional advice for health and longevity. Which products are personally necessary for you, and which are harmful + ready-made calculation of proteins, fats and carbohydrates in a percentage that is optimal for your body
200$ per month
540$ for one-time payment (10% discount)
Your coach
Leonid Shvetsov Head coach Specialized in marathon since 1991. A member of the Russian national team in this event 1994 — 2006. Two-time Olympian (Atlanta-1996 and Athens-2004). Two-time champion of the most prestigious ultramarathon Comrades (2007 and 2008), twice record holder in this race (Up an Down runs). Professional marathon career — 17 years (1992 to 2009). Medical University graduate (MD, internal and sports medicine). |
FAQs
We believe that personal communication gives the best results. Our coaches and Leonid monitor each of your workouts, adjust the training accordingly and guide you along the way.
We pause your training and resume it once you are fully recovered. Your paid period is also paused. However, depending on how many days you missed, you may need to repeat a few training days from already completed training plan.
In case you feel pain that seems like an injury from running you should tell your coach immediately. In this case we can only give you general recommendations. In training you should step back a little or completely if your doctor recommends so. We put your training on pause like in case of illness mentioned above.
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