Training Programme 

The Runnerona Training Programme is designed to learn how to run effortlessly, improve running form & technique, strengthen the mind, and connect with the body.
🤔Why participate in this programme?

Running is a road to awareness that helps to identify and break physical and mental barriers. Research suggests that outdoor activity, such as running, which is conducted in a natural or green environment causes greater feelings of revitalisation and positive engagement. Running can help you reach a state of flow and also, running is fun 😄.

source: Exercised
🏃🏽‍♀️Who is this programme for?

Beginner or advanced runners, age 16+.

👜 What’s included?
  • 4x 1-hour training sessions. (4 weeks, 1 session per week)
  • Real-time feedback during training.
  • Access to free practice runs with the Runnerona Community.
💳 Cost of Programme (Donation based)
  • Recommended Donation:
    • € 140 (€ 35 per training session)
    • € 70 reduced (20 € per training session)
  • Donations can be offered via PayPal.
  • My intention is to make this programme available to everyone, regardless of financial circumstance. I never want money to be the reason why someone can’t benefit from this course. If you truly can’t afford the cost, I invite you to join this programme for free.
📚 Content

👉 The course content can be accessed here. This is free and available to everyone.

  • Why is the content free? The goal of this programme is learning-by-doing. The benefit of participating in a live in-person training is real-time feedback, which enhances learning. Without feedback runners may not really know how they are performing, so their movement, behaviour or decision making may not change.

Overview of sessions:

  • Session 1: Feet & legs
    • Foot strike patterns, foot landing, leg position, stride length, cadence, pacing.
  • Session 2: Head & torso
    • Breathing, inclination of the body, hip, position of the torso, back, and head.
  • Session 3: Arms, hands & shoulders
    • Direction of movement, causes of asymmetrical movement, bending of arms, arm swing movement & length, impact of inclination. Axial-appendicular dynamics.
  • Session 4: Bodymind
    • Awareness, mindset and mental barriers.

All sessions include:

  • Theory, exercises, running practice (eg. why is arm position relevant?) and real-time feedback.
  • Warming up and stretching exercises.
  • Body scan meditation at start and end of session.

This programme is based on Running research and draws on ideas from Daniel E. Liberman, paleoanthropologist at Harvard University, Professor of Biological Sciences, and Professor in the Department of Human Evolutionary Biology. The programme is also influenced by meditation practices and methods in particular Open Awareness and Mindfulness.

😄 What participants say

“In general, I loved the approach because it’s very personalised, especially to understand the personal goals and intentions of each participant. There is an important technical base, plus the approach is not only to do sport, but it’s about the relationship with sport. I liked the reflection on intention, to learn to feel what the sport does in you, to feel that relationship and how one manages it. What I liked the most was to start and finish with the short meditation. I was used to going out for a run and getting super tired at the end. In the session I ended up calm and relaxed. Previously, I didn’t have that mindset, and now I incorporate it into daily life.”
— Juan David (Berlin)

“I found the training session very useful. Not only the session was clear but also the written recommendations. I would definitely recommend to any beginner!”
— Catrin (Berlin)

“I had been running with a poor form all my life, and I didn’t even know it! Now, thanks to David’s mentoring, I can run longer and my body feels better afterwards. The class mixes theory and practice, which makes everything really fun and easy to follow.“
— Iván. (Berlin)

“With David’s help I was able to run my first 5k! The focus on awareness in particular has extended to other parts of my life, even becoming aware of very subtle imbalances, such as one leg being slightly weaker than the other.”
— Richard. (Berlin)

📍 Location

  • Main Locations in Berlin Mitte and Prenzlauer Berg.
    • Tiergarten
    • Humboldthain
    • Mauerpark
    • Volkspark Friedrichshain
  • Other locations can be arranged by appointment.
🗓 Availability
  • In-person
    • Monday – Friday: 17:00 – 20:00
    • Saturday and Sunday: 10:00 – 17:00
✉️ Questions and appointments for running coaching in Berlin.

David E. Rubio

info@daviderubio.com

Join the Mindful Community Run on Sep.21

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