fundamentals

combining strength and coordination for maximum transfer to your running performance.
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welcome

Hi, I’m Kara Landells,

Strength & Conditioning & Triathlon coach.

One of my biggest passions is helping people improve the way they move, feel and perform, to enhance their running experience.

The missing piece of the puzzle for traditional evidence based Strength & Conditioning programs has been the direct transfer of absolute strength to running biomechanics and neuromuscular efficiency in real world running.

I help to overcome this by building stronger athletes through a coordination, movement and biomechanics approach.

This is achieved through the latest scientific methods of
strength and conditioning for endurance athletes.

I have developed a number of coaching packages to meet the needs of different types of athletes which can be seen below.

I look forward to working with you! 🙂

see my different training programs & packages below

NEW

fundamentals

4 week strength & conditioning program for runners
  • Develop neuromuscular efficiency to improve the
    body’s ability to absorb and transmit forces when your foot hits the ground.
  • Enhance the elastic properties of your muscles in order to create greater force output with each stride
  • Learn how to develop pre-tension within the body
    and reduce muscle ‘slack’ in order to better synchronise your running gait cycle
  • This is key to understanding the foundations of running
    and moving well. This will not only reduce a runners injury risk but ALSO improve your running performance.
  • We need to access many different movements within every footstep and every run. We focus on giving you access to these key positions and movements in each of the exercises in the program, in order to bring about fluidity, rhythm and efficiency of your running gait cycle.
  • During this program, through a combination of whole body strength and coordination training, you will learn to incorporate the key principles listed above into your training routine & plan.
  • Building the foundations to become a Resilient Runner, thus improving performance and your enjoyment of running.

what's included

  • 4 Week progressive program delivered via the Kara Landells Coaching app, focused on building coordinative strength and movement that will transfer to improved running performance
  • 2 strength workouts of approx 45 minutes
  • 1 Recovery and Mobility workout of approx 20 minutes
  • Video tutorials for all exercises
  • Private facebook group for you to post videos for technique feedback and questions for Kara
  • Follow along at your own pace within the app
get started

this is not your standard running strength program – we develop a comprehensive toolbox of running movement progressions that will enable real transfer to stronger running

get access through the our new coaching app

download the Kara Landells Coaching app now and follow along to Kara’s run-specific strength and conditioning and mobility sessions for free
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one on one strength &
conditioning coaching

This is a one on one monthly tailored coaching program whereby Kara designs a specific strength & conditioning program tailored to your needs and goals
  • Rehabilitation of existing injuries and addressing any niggles
  • Targeting movement deficits and weaknesses to help develop running specific strength
  • Addressing specific individual needs to improve performance
  • Assist you in returning to your running pain free and moving better than before
Prior to starting a one on one coaching program, a one on one 60 minute movement screen and initial consultation is required so we can tailor your program specifically to you. This can be carried out via zoom online or in person.

Book your free 15 minute discovery call today 

what's included

  • Strength & Conditioning Specific to your individual needs based on a one on one movement screen and initial consult (book initial consult separately HERE)
  • Custom and detailed Training Program delivered monthly/weekly via the KLC app
  • Lifetime access to your own exercise video demonstration library via the KLC app
  • Direct Coaching Support – Weekly Coach Communication and check in via Email or Text
  • Training Plan Adjustments Monthly/Weekly
  • Strength & Mobility Technique Review With Your Coach Each Month/Week
  • Form video review upon request, Kara will analyse your exercise videos each month/week and provide feedback of your technique and any adjustments needed
  • 30-minute Training Program review via zoom (Monthly/Fortnightly)

price $260/$350 per month (monthly/weekly)

get started
All one on one programs commence with a 3 month commitment in order to complete the initial 3 phases of rehab. After the first 3 months, participants can choose to continue month to month or change to a different program suited to their needs. This program is ideal for any runner who is looking to work closely with a coach on an ongoing basis, to maximise the effect of their training to achieve new levels of performance.

I was in quite a bad state when I first contacted Kara for help.

Hammy issues, adductor pain and weakness in parts of my body.

In six months I’m now running pain-free. Kara’s phases have helped targeted those areas which are stronger and firing when running.

Throw in mobility, running mechanics, breathing practices and I’m at a stage where I understand the importance of strength and conditioning and

will continue to maintain for life. Kara, your programs and coaching giving me

the confidence to not only compete ultras again but to run better and stronger.

So thank you.

Pat – Ultra Runner

running biomechanics analysis online or in person

Are you seeking tailored feedback on your running form?

I specialise in Running Gait Analysis for runners looking to improve their efficiency, speed through specific drills and training.

what's included

  • Side, front and back view analysis, 90 minute one on one running biomechanics analysis session, in person
  • Custom drills & exercises tailored to you based on video analysis
  • Download analysis review, document report with videos for each drill
  • Weekly progress check in for 4 weeks

price $280 per month on line
price $380 per month in person

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strength training for cyclists isn’t just about getting stronger – it’s also about building mobility, stability, coordination, speed, power and stamina so you can become a more resilient and robust cyclist.

cycling strength & performance

4 week program

This program focuses on the fundamentals of strength, mobility and cycling mechanics so you can maximise your efficiency and power on the bike.

what's included

  • 2 strength workouts of approx 45 minutes
  • 1 mobility and breathing workout of approx 20 minute
  • Cycling mechanics drills and pre-activation warm up routine so you can work on refining optimal cycling technique
  • Program designed to fit around your current cycling schedule
  • Video tutorials for all exercises
  • Follow along at your own pace within the app
get started

coming soon

monthly membership

what's included

  • Over 20 different follow along workouts covering core strength, stability and mobility
  • Dynamic warm up and pre run routines
  • Post run and recovery sequences
  • New running-specific strength workouts to follow each month
  • Mobility and dynamic stretching routines
  • Full access to the Resilient Runners members platform and Facebook group
  • 24/7 online support
  • Community and accountability, to keep us all on track
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Resilient Runner Retreats are adventure filled weekend getaways which provide a chance to explore both mind and body through a mix of running, strength and mobility work, mindset training and yoga.

RESILIENT RUNNER TRAINING CAMP

your experience

2 nights, 2 day training weekend focused on empowering you in your strength,

movement and mobility work to improve running efficiency and performance

Located in Kilcunda, Bass Coast, Victoria

Friday 29 October to Sunday 31 October 2021

To receive itinerary apply here

RESILIENT RUNNER WILDERNESS TRAIL

your experience

2 nights, 2 day weekend focused on exploring a mix of trails, strength,

mobility, yoga and mindset training to empower runners in their training

Build more confidence on downhill terrain and watch your stoke level soar,

making even the toughest sections a dream to run over.

There are only limited place available

To receive itinerary apply here

 

your saturday & sunday adventure

Discovering the surrounding Boonwurrung land on foot along some

of the most memorable and remote trails.

Each Morning we will set out for a day of running out in the hills, through the forests

and along the beaches of the most southerly point of mainland Australia.

Pack snacks the best part

This is not a race, we will stopping as the new environments allow us to share knowledge

and curiosities about what we see and hear along the way.

This retreat is designed for those looking to set a new challenge for themselves,

having began their trail running journey.

We will design the routes based on runners being comfortable out exploring for two hours.

Two distances will be available both days

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day trips & adventures

planned & scheduled as required

  • Bringing together athletes from different areas to embark on a training weekend or day trip together
  • Building Camaraderie, community and connection
  • Saturday Beach Sessions: a 2.5 hour experience focusing on a mix of strength training, trail running and hiking and mental resilience building work within a team environment
  • Trail running day trips
enquire here

a chance to connect with like minded runners and build a stronger purpose around your running to help build confidence and camaraderie.

group strength & conditioning classes

including small group training

I offer Strength & Conditioning and movement classes for small groups looking to learn the fundamentals.

Classes are run via Zoom and within my studio located in Kilcunda, Bass Coast

enquire here

As an owner of / when you purchase the Resilient Runner Program you will have access to all future updates and training that we add to the program.

Content is 100% digital.

become a member of our coaching community

we’d love you to offer you a free 15 minute  coaching call