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Run Injury Free and Faster

FITS is very excited to announce FITS Runner’s Screen and Runner’s Program. These are industry firsts to Toronto that will help you run injury free and faster. Based on the results of the tests we’ll build a program to:

  • prevent and address common running injuries through cadence, foot strike mechanics, motor control development, therapy where appropriate, and strength development
  • Improve running economy and enhance running performance
  • help you select appropriate footwear.

FITS Running has been designed to help you run injury free and faster. This program is comprised of three parts:

  1. Runner’s Screen
  2. Runner’s Program
  3. Advanced Runner’s Program
  • Advanced Video Motion Analysis
  • Proprietary Leg Reactiveness Analysis
  • Strength Development
  • Improved Running Economy
  • Cadence Correction
  • Foot Strike Mechanics
  • Integrated Therapy when appropriate

Running Program

FITS will help you run injury free and faster

Integrated Sports Science Services for Injury Prevention, Injury Management and Performance



What to expect:

  1. FITS Movement Assessment +Running
  2. Injury Assessment
  3. Analysis of the results
  4. Report of findings fully explaining: a) the cause of an injury, b) methods to prevent injuries, c) strategies to improve running performance

Key Concepts of the RUNNING SCREEN

Most running injuries are repetitive strain injuries as opposed to traumatic injuries. Repetitive strain injuries develop because the tissues are subjected to greater load than they can handle. As a result, with time, structures get inflamed and begin to break down (ie tendinopathies). The way you run dictates how much force is transmitted to your tissues and at which angles and loading rates. When we analyze your running gait, we can find abnormal movement patterns which contribute to tissue overload and decrease running efficiency.

Common Running Injury Risk Factors that are assessed with the RUNNING SCREEN

Abnormal Structure

  1. Leg length discrepancy
  2. Q-angle
  3. Tibial Torsion
  4. Foot Structure
  5. Genu Varus/Valgus etc.

Abnormal Function (Movement and Gait Mechanics)

  1. Overpronation
  2. Supination
  3. Dynamic Valgus
  4. Footstrike Pattern
  5. Hip Drop
  6. High Impact Loading
Because basic movement patterns, such as the squat are the basis of athletic movement, if your knees buckle inward with your body weight alone, it is a good bet that the same thing will happen when more force is added during running. Analyzing your basic movement patterns can help identify muscle imbalances and joint/myofascial restrictions which can be preventing you from running in a biomechanically efficient way.
How many times have we heard that a stitch in time saves nine? If we can prevent overuse injuries before they occur, then we can prevent issues like chronic Achilles tendinopathy, which takes a minimum of 3 months to heal and if severe enough some of the cellular changes in the tendon may not even be fully reversible. With a focus on injury prevention, you can prevent long breaks in training due to injury, keeping you fit and active and progressing toward your running goals.


FITS Running Program is scientifically proven to reduce injury rates, significantly improve chronic running injuries and improve performance. We’re the only program in Toronto to provide clinical running gait retraining by experts with real time feedback of key running metrics and a program that integrates Running Stability, joint mobility, tissue health, and foot wear advice. We use simple and highly effective cues and we provide industry leading resources. Make an investment in time and learning for a lifetime of running enjoyment.

Key Features of FITS Running Program

  • Scientifically Proven to reduce injury rates, significantly improve chronic running injuries, and improve performance
  • Gait retraining by experts with real time feedback of key running metrics – you’ll see exactly what we’re talking about
  • Integration of running stability, mobility, running mechanics, and footwear advice
  • Simple and highly effective cues and great resources
  • An investment in time for a lifetime of running enjoyment


Outline of Curriculum

Every individual is different and our programs reflect this important consideration. That being said, we’ve created a framework of a “typical” runners program so you can have an idea of how we program based on the qualities we need to develop. Have a look but remember each person is unique. We’ll provide all the resources and expertise necessary to significantly improve your running mechanics, running stability and overall fitness to help you run injury free and faster.

Runners Screen

Runners Screen

FITS Gait Retraining

Knowing how to run is not natural, particularly if we sit for most of our day. Taking time to learn how to run properly is very important. Remember 79% of runners become injured annually. If these runners ran correctly they would avoid nearly all of these injuries. Research has shown that those with poor running mechanics are prone for injuries. Correct running mechanics and avoid running injuries – it’s that simple. The key qualities we address during gait retraining include:

  1. Cadence
  2. Footstrike mechanics
  3. Body control – particularly focused on the ankle, knee, hip and trunk

It is very important to appreciate that our Runners Program does not exclusively focus on running gait retraining. We must also improve mobility, Running Stability, overall fitness while addressing footwear needs.

Running Stability

To run well requires stability of key areas of your body. For running there are 4 major areas / dysfunctions that we focus on that can explain why runners become injured. In particular we focus on:


  1. knee control from the hip,
  2. ankle and foot control during the gait cycle,
  3. pelvic and trunk control
  4. shoulder and head control


These areas are essential for all runners. Failure to address each or all is a sure method to become injured. But if you control these areas you’ll enjoy a lifetime of running. Your knees, low back, tendons and your overall well-being will be happy you did.

To help you learn more about running we’re created the Runners Resource, where we share our reviews on running scientific research and help direct you to key running related links.