Run Faster. Run Longer. Run Smarter.

Mid-distance and long-distance running demands more than just mileage. At Sports2Science, we blend biomechanics, physiology, psychology and performance science to help runners move efficiently, stay injury-free and unlock peak endurance.

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Our Services for Runners

Whether you are preparing for 5K, 10K, Half Marathon, Marathon or Ultra, our science-based assessments and training systems support every step of your journey.

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Running Biomechanics Analysis

A detailed 2D/3D running gait assessment performed on a treadmill or track. We analyse foot-strike patterns, cadence and stride length, hip–knee–ankle alignment, pelvic and trunk mechanics, arm-swing efficiency, and impact loading or asymmetries.

  • Foot-strike & cadence assessment
  • Stride length & ground contact evaluation
  • Hip–knee–ankle alignment screening
  • Pelvis & trunk motion analysis
  • Arm-swing efficiency review
  • Impact loading & asymmetry detection

Outcome: Personalised correction strategies to reduce injury risk and improve running economy.

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Athlete Training

Movement Screening

Comprehensive movement testing to identify mobility restrictions, muscle imbalances, weak links, and movement inefficiencies. Includes assessments for hip mobility, core stability, foot and ankle control, single-leg balance, and dynamic movement control under fatigue.

  • Hip mobility assessment
  • Core stability testing
  • Foot & ankle control screening
  • Single-leg balance evaluation
  • Dynamic control under fatigue
  • Detection of weak links and movement inefficiencies

Outcome: A customised corrective exercise plan to optimise running mechanics.

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Recovery Center

Fitness Testing & Assessment

Science-backed performance testing, including VO₂-based fitness estimation, aerobic capacity and lactate-threshold indicators, power and strength profiling, running economy markers, flexibility evaluation, and neuromuscular control assessments.

  • VO₂-based fitness estimation
  • Aerobic capacity & lactate-threshold indicators
  • Power & strength testing
  • Running economy assessment
  • Flexibility & mobility testing
  • Neuromuscular control evaluation

Outcome: Precise baseline data to guide training intensity and track progress.

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Sports Nutrition

Fitness Training for Runners

Individualised strength and conditioning programs designed to enhance running economy, core and pelvic stability, lower-limb power and stiffness, injury resilience, and speed-endurance. Includes both in-gym and field-based workouts, with weekly progress checks and program adjustments.

  • Running-specific strength & conditioning
  • Core & pelvic stability training
  • Lower-limb power & stiffness development
  • Injury prevention & resilience training
  • Speed-endurance conditioning
  • Weekly monitoring & program adjustments

Outcome: Improved running performance, resilience, and long-term athletic development.

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Sports Psychology

Mind Assessment & Mind Training

Mental performance is a critical determinant for long-distance running success. We assess stress tolerance, focus and concentration, race-related anxiety, and motivation patterns. Mind training includes structured methods to enhance psychological resilience, race execution, and overall mental endurance.

  • Stress tolerance evaluation
  • Focus & concentration assessment
  • Race anxiety profiling
  • Motivation & mindset analysis
  • Breathwork & focus-control training
  • Pacing psychology & mental endurance drills
  • Pre-race & in-race mental strategies

Outcome: Stronger mental resilience and improved psychological readiness for training and racing.

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Sports Psychology

Nutrition Guidance for Runners

Science-led nutrition support tailored for training and racing. We optimise daily calorie balance, carbohydrate periodisation, hydration and electrolyte strategies, race-day fueling, evidence-based supplementation, and nutrition protocols for injury recovery.

  • Daily nutrition & calorie balance planning
  • Carbohydrate loading & periodisation
  • Anthropometry & body-composition tracking
  • Hydration & electrolyte strategies
  • Race-day fueling plans
  • Evidence-based supplementation
  • Nutrition for injury recovery

Outcome: Optimised energy, endurance, recovery, and race performance.

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Recovery & Regeneration

To optimize training load and reduce fatigue, recovery is not an "add-on" — it is a central part of your training system.

The Most Powerful Tool for Long-Distance Runners

Long-distance runners accumulate impact stress, eccentric muscle damage, micro-tears, heat load, and systemic fatigue over weeks of training. This makes Recovery one of the most critical components of performance.

Our Recovery Suite Includes:

  • Ice Bath / Cold Water Immersion: Rapid reduction in muscle soreness, reduced inflammation, faster clearance of metabolic waste, enhanced circulation and tissue repair.
  • Mobility & Flexibility Recovery: To restore range of motion and reduce stiffness.
  • Soft Tissue & Fascia Release: Techniques to reduce tightness and improve running mechanics.
  • Recovery Breathing & Mind Reset: Breathwork for parasympathetic activation and mental reset.

Why Recovery Matters for Runners

  • Up to 72% of running injuries come from poor recovery routines
  • Ice bath immersion can reduce DOMS by 20-40%
  • Faster recovery → higher training volume
  • Better recovery → more consistent performance
  • Ice baths improve thermal tolerance for hot-weather races
Runner recovery

Who Is This For?

5K & 10K Runners

Improve speed and efficiency for shorter distances

Half Marathon & Marathon Runners

Build endurance and optimize race performance

Ultra-Distance Runners

Master the mental and physical challenges of extreme distances

Runners Preparing for Races

Peak at the right time with science-backed training plans

Runners with Heavy Weekly Mileage

Prevent overtraining and maintain consistency

Runners Recovering from Injury

Return to running stronger and with better form

Results & Impact

Measured improvements based on average client data

15-22% Improvement

in running economy within 8-12 weeks

10-18% Increase

in speed-endurance

Up to 30% Reduction

in injury recurrence

30-45% Faster Recovery

post long-run with our recovery protocols

Runner results

Our Process With Runners

A systematic approach to maximizing your performance potential

1

Initial Consultation

We discuss your goals, competition schedule, training history, and any specific concerns.

2

Comprehensive Assessment

Detailed evaluation of movement quality, strength, power, endurance, and sport-specific skills.

3

Data Analysis & Plan Development

Our team interprets your results and creates a customized performance plan.

4

Program Implementation

We work with you and your coaches to integrate the recommendations into your training.

5

Ongoing Monitoring & Adjustment

Regular reassessments ensure continuous progress and program refinement.

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