The Problematic Cross-Over Gait pattern Part 1
Running technique is usually one of the lower prioritites on a runners hit list in a bid for quicker times. Here’s how I see most runners prioritise ways to improve:
- run more
- race more
- get better shoes and kit
- improve technique
- build strength through weight training
The problem with this approach is that by running and racing more with often poor technique and muscle inbalance just ends in tears (AKA injury). My recommendation is to turn the traditional priorities on their head and make the focus as follows :
- build a stronger more balanced body through a structured strength program
- improve your running technique
- ensure you have the right tools for the job – shoes, hydraytion and gadgets if you are that way inclined (I know I am)
- undertake a well balanced training program – varying speeds, distances and planned recovery (including a stretching program)
- race to learn and enjoy the fruits of your labor
The video below shows Dr Shawn Allen of the Gait Guys working with a top flight US junior athlete to reduce power leaks in running form. He addresses a common issue of the Cross-Over Gait which is like running on a tight rope. It is believed that over 50% of runners are prone to this issue, are you or one of your friends? Why not pay it forward and send to a friend in need!
Workout of the Week (WOW)
This week it’s time to chat about warming up.
In my day to day job as a Personal Trainer I come across a variety of different people all at different levels of their fitness journey. The biggest mistake that 90% of people make, regardless of their fitness or how long the
y have been training for, is they go too hard too early for too long. This does not only apply to warmup and cool down, but also for the main section of their session.
First things first let’s clarify the purpose of the warmup. The warmup phase of any exercise yet that be strength training or a marathon training session is :
- Mentally prepare for the work ahead
- Increase the blood flow to the working muscles, ligaments and tendons.
- Wakeup the cardiovascular system and ignite the bodies energy system
By trying to short cut this process the body and mind is ill prepared for the work ahead which can result in a poor quality session at best and injury at worst.
So as part of this weeks session focus on the warmup, think through what you are about to do and have fun with it by chatting to your training partner or if your training alone checkout your surrounds.
Now for the workout….this weeks workout gives you a great opportunity to play with your running speed.
Session Aim : Build Speed and aerobic capacity
Total Duration : 54 minutes to 90 minutes
The Course : Choose a rolling course with uphills, downhills and flats and make sure that you do some fast running on all three. Run slowly between your speed work to ensure a quality session.
- Warmup with 15 to 30 minutes
- Complete 8 to 10 sets of 2minutes @ your 5km pace with 1 minute between each set
- Complete a progressive cooldown of 15 to 30min, focusing on reducing your pace, breathing and heart rate
Disclaimer – Use these workouts at your own risk. While I do my best to provide you with the best information possible, I accept no responsibility for and damages or injuries incurred from information on this site.
Workout of the Week
Each week I would like to share a workout that if programmed into your plan can provide you with specific gains in your running performance. The danger with most runners is that they simply pick random workouts without much knowledge on what they are trying to achieve or the much care on the timing of the workout.
Before you commence any running program I would recommend :
- getting a check-up with your physio, chiro, massage therapist to check your body alignment
- book an appointmnet with your GP just to ensure all your vitals are in order (e.g. blood pressure)
- engage the services of a running coach – ask about their running and coaching background
So here’s this weeks workout
- 15 to 25 minute warm-up of light conversational pace running
- Find a moderately sloped hill which you can run up for 60 to 90 seconds
- 6 to 8 hill reps of 60 to 90 seconds running at approx your 5km pace – jog back down to recover
- 15 to 25 minute Cool-down
This workout is aimed at building leg strength and lactic actid tolerance.
Enjoy the workout and let me know how you went.
Disclaimer – Use these workouts at your own risk. While I do my best to provide you with the best information possible, I accept no responsibility for and damages or injuries incurred from information on this site.
Strength Training for Runners: Will It Improve Your Running Performance?
Strength Training for Runners
Strength training for runners at the elite level is an accepted practice to improve running performance. But what about strength training for non-elite runners? Will the recreational runner benefit from strength training with improved running performance?
The majority of non-elite runners don’t do any strength training to improve their running. Because of the time consumed by running, they can’t find the time or interest to lift weights, while many don’t think it will help them race faster.
However, of all sports endurance events, distance running has the most impressive research results to support weight training as a technique to improve your running. It’s a given that elite runners these days lift weights as an integral part of their training regime. They’ll all tell you strength training has made them faster.
The year I turned 20, I graduated from junior to senior grade as a distance runner in New Zealand. Now I’d be running the 3,000-metre Steeplechase against hardened steeplechasers who were faster and stronger than me, and chewed us young steeplechasers up for breakfast.
What could I do to get within range of these guys, I asked? My running was maxed out—any more and I’d end up injured. A friend suggested I do some weight training to make me stronger. Maybe that would help? With nothing to lose I started lifting weights three times a week. I felt very strong during my races and my Steeplechase time came down by 15 seconds. I even managed to get to New Zealand Championships in the senior race. Since then there’s been no doubt in my mind about the positive effects of strength training on distance running performance.
Strength Training for Runners: Research
A study done a few years ago found that trained runners improve their running economy from 4% to 8% with resistance training. Even small improvements in running economy can have a large impact on longer distance events such as the marathon or 10k races. A 4% improvement for a 41:39 10K runner would reduce this time by 100 seconds.
The irony here is research that shows strength training yields greater improvements for unfit or less fit runners than elite runners in the parameters of anaerobic threshold, running economy, and neuromuscular characteristics. That’s right—if you’re a runner doing 20-50 miles per week, or with 10K times between 35 and 60 minutes, you stand to gain some marvelous improvements compared with elite runners.
Several studies have shown recreational runners who lift weights improve their performance. One study found lactate threshold (the point where you start accumulating significant amounts of lactic acid) to be increased after a period of resistance training in untrained individuals–direct proof that rank and file runners have more to gain from strength training than elite runners.
But the study I believe to be the most promising looked at novice cycling and running trained subjects who added strength training 3 days/week for 10 weeks. The results were exciting. The participants improved leg strength by an average of 30%, but thigh girths were unchanged, meaning they did not add any muscle bulk–something that would slow distance runners down.
And although their oxygen processing abilities were unchanged (as you would expect to find in people doing weight training) their cycling and treadmill running times to exhaustion at 80% of VO2 max were lengthened from 71 minutes to an impressive 85 minutes. Even their short-term high-powered (maximal 4-8 minute effort) endurance cycling and running were lengthened by 11% and 13%. In addition, six of the eight runners in this study improved their 10K times from an average of 42:27 to 41:43.
Other research found similar results. Thus it’s clear that weight training can help you run faster for longer with the same effort and oxygen consumption.
Attending a Sports Medicine conference recently, I heard one speaker make a comment that rang true. He said, “The athletes who are winning these days are ones that can maintain high wattage for longer than their competitors”. This means they sustain their power at a high percentage of their VO2 max—now acknowledged as a major contributor to success in endurance events.
The question is, would you be better off spending the 2-3 hours each week of weight training by running more? The answer: NO.
According to one well-conducted study that surprised even the coaches, substituting 32% of total endurance training for strength training (in elite distance runners) improved these runners 5km performance significantly. If it works for elite runners, it certainly will improve the performance of recreational runners.
Will weight training for runners adversely affect your running? Research on this topic shows strength training does not reduce endurance performance in non-athletes, despite the apparent incompatibility of the energy systems (aerobic and anaerobic) used by these two different training techniques.
Another question runners considering taking up strength training are likely to pose is whether weight training make you tighter and less flexible? Studies investigating the effects of weight training on flexibility found that even weightlifters possess average to above average flexibility in most joints.
Strength Training for Runners: Improving Running Performance
So how, then, does strength training for runners actually improve running performance? The theory goes something like this. Your running speed is dependent on the force applied to the ground during each foot strike, and the time over which this force is applied. The faster and more powerful the foot strike, the faster you will run. Thus, if you improve the power you exert during each of your steps, you’ll run faster.
Resistance training improves the tensile strength of your leg muscles, and thus enhances the recoil or return of energy with each step. Additionally, your neuromuscular system becomes better coordinated from resistance training, enabling you to run with using less energy and less oxygen.
A typical comment heard from runners I’ve coached who have taken up weight training is “I’m able to finish 10K races with a longer, sustained drive, and strong finish”. Others claim that strength training has helped them relax their arms during the early and middle stages of their races. Women in particular have a lot to gain because they tend to be 20% to 40% weaker than their male counterparts in the major body regions (legs and upper body strength).
Strength Training for Runners: Other Benefits
Other major benefits of strength training for runners are: – injury prevention, – correction of muscular imbalances, – increase in stride length,- improvement in core stability, and – increase in basic speed.
Although there is not yet enough evidence in these areas for all coaches and exercise scientists to agree, these aspects should not be completely ignored. Today many coaches accept these reasons to encourage their runners to do some strength training.
Here, for example, is how strength training for runners can help prevent injuries. Lifting weights may help correct imbalances and biomechanical deficiencies such as the ratio of strength between the quadriceps and hamstrings groups. (Hamstrings tend to overpower quadriceps in distance runners).
Strength Training for Runners: From the Coaching Perspective
Well, all this research is well and good, but what do the coaches and exercise physiologists who work with runners daily have to say about its efficacy?
Exercise physiologist Jack Daniels, Ph.D., who’s trained thousands of elite and recreational runners over his 45-year coaching span endorses weight training in his book Daniels’ Running Formula, “For a beginning runner, gaining strength might be as important as running itself, and for an experienced runner these kind of exercises might make the difference in whether or not you reach some lofty goals”.
He goes on to say, “The least these exercises will do for you is prevent some injuries, whereas in the best-case scenario, they’ll allow you the ability to do more quality running . . .”
His compatriot David Costill, Ph.D., notes in his book Inside Running: Basics of Sports Physiology that “although distance running improves muscular endurance, it may produce a decline in leg strength”, and “since running speed depends on specific leg strength, such decrements in muscle power tend to negate the full benefits of training for peak performance … many runners incorporate some form of muscular overload in their training programs to compensate for any loss in leg strength with distance training”.
Bob Glover and Pete Schuder in their book The Competitive Runner’s Handbook affirm the general belief that resistance training contributes to distance running success. “A supplemental program of weight training will improve both your strength and your running times”.
They emphasize the idea that strength training helps the runner “needing better drive up hills or in the late stages of the marathon, when attacking hills or the finishing line. The runner with a stronger arm drive will do better. And that arm drive comes from weight training; running itself does little to strengthen your upper body”.
Strength Training for Runners: Summary
When all the research and experts are cross-examined it’s safe to claim that strength training for runners is likely to improve your running performance, while it has never been found to detract from your performance.
Source : running-training-tips.com
Strength training for runners at the elite level is an accepted practice to improve running performance. But what about strength training for non-elite runners? Will the recreational runner benefit from strength training with improved running performance?
The majority of non-elite runners don’t do any strength training to improve their running. Because of the time consumed by running, they can’t find the time or interest to lift weights, while many don’t think it will help them race faster.
However, of all sports endurance events, distance running has the most impressive research results to support weight training as a technique to improve your running. It’s a given that elite runners these days lift weights as an integral part of their training regime. They’ll all tell you strength training has made them faster.
The year I turned 20, I graduated from junior to senior grade as a distance runner in New Zealand. Now I’d be running the 3,000-metre Steeplechase against hardened steeplechasers who were faster and stronger than me, and chewed us young steeplechasers up for breakfast.
What could I do to get within range of these guys, I asked? My running was maxed out—any more and I’d end up injured. A friend suggested I do some weight training to make me stronger. Maybe that would help? With nothing to lose I started lifting weights three times a week. I felt very strong during my races and my Steeplechase time came down by 15 seconds. I even managed to get to New Zealand Championships in the senior race. Since then there’s been no doubt in my mind about the positive effects of strength training on distance running performance.
Strength Training for Runners: Research
A study done a few years ago found that trained runners improve their running economy from 4% to 8% with resistance training. Even small improvements in running economy can have a large impact on longer distance events such as the marathon or 10k races. A 4% improvement for a 41:39 10K runner would reduce this time by 100 seconds.
The irony here is research that shows strength training yields greater improvements for unfit or less fit runners than elite runners in the parameters of anaerobic threshold, running economy, and neuromuscular characteristics. That’s right—if you’re a runner doing 20-50 miles per week, or with 10K times between 35 and 60 minutes, you stand to gain some marvelous improvements compared with elite runners.
Several studies have shown recreational runners who lift weights improve their performance. One study found lactate threshold (the point where you start accumulating significant amounts of lactic acid) to be increased after a period of resistance training in untrained individuals–direct proof that rank and file runners have more to gain from strength training than elite runners.
But the study I believe to be the most promising looked at novice cycling and running trained subjects who added strength training 3 days/week for 10 weeks. The results were exciting. The participants improved leg strength by an average of 30%, but thigh girths were unchanged, meaning they did not add any muscle bulk–something that would slow distance runners down.
And although their oxygen processing abilities were unchanged (as you would expect to find in people doing weight training) their cycling and treadmill running times to exhaustion at 80% of VO2 max were lengthened from 71 minutes to an impressive 85 minutes. Even their short-term high-powered (maximal 4-8 minute effort) endurance cycling and running were lengthened by 11% and 13%. In addition, six of the eight runners in this study improved their 10K times from an average of 42:27 to 41:43.
Other research found similar results. Thus it’s clear that weight training can help you run faster for longer with the same effort and oxygen consumption.
Attending a Sports Medicine conference recently, I heard one speaker make a comment that rang true. He said, “The athletes who are winning these days are ones that can maintain high wattage for longer than their competitors”. This means they sustain their power at a high percentage of their VO2 max—now acknowledged as a major contributor to success in endurance events.
The question is, would you be better off spending the 2-3 hours each week of weight training by running more? The answer: NO.
According to one well-conducted study that surprised even the coaches, substituting 32% of total endurance training for strength training (in elite distance runners) improved these runners 5km performance significantly. If it works for elite runners, it certainly will improve the performance of recreational runners.
Will weight training for runners adversely affect your running? Research on this topic shows strength training does not reduce endurance performance in non-athletes, despite the apparent incompatibility of the energy systems (aerobic and anaerobic) used by these two different training techniques.
Another question runners considering taking up strength training are likely to pose is whether weight training make you tighter and less flexible? Studies investigating the effects of weight training on flexibility found that even weightlifters possess average to above average flexibility in most joints.
Strength Training for Runners: Improving Running Performance
So how, then, does strength training for runners actually improve running performance? The theory goes something like this. Your running speed is dependent on the force applied to the ground during each foot strike, and the time over which this force is applied. The faster and more powerful the foot strike, the faster you will run. Thus, if you improve the power you exert during each of your steps, you’ll run faster.
Resistance training improves the tensile strength of your leg muscles, and thus enhances the recoil or return of energy with each step. Additionally, your neuromuscular system becomes better coordinated from resistance training, enabling you to run with using less energy and less oxygen.
A typical comment heard from runners I’ve coached who have taken up weight training is “I’m able to finish 10K races with a longer, sustained drive, and strong finish”. Others claim that strength training has helped them relax their arms during the early and middle stages of their races. Women in particular have a lot to gain because they tend to be 20% to 40% weaker than their male counterparts in the major body regions (legs and upper body strength).
Strength Training for Runners: Other Benefits
Other major benefits of strength training for runners are: – injury prevention, – correction of muscular imbalances, – increase in stride length,- improvement in core stability, and – increase in basic speed.
Although there is not yet enough evidence in these areas for all coaches and exercise scientists to agree, these aspects should not be completely ignored. Today many coaches accept these reasons to encourage their runners to do some strength training.
Here, for example, is how strength training for runners can help prevent injuries. Lifting weights may help correct imbalances and biomechanical deficiencies such as the ratio of strength between the quadriceps and hamstrings groups. (Hamstrings tend to overpower quadriceps in distance runners).
Strength Training for Runners: From the Coaching Perspective
Well, all this research is well and good, but what do the coaches and exercise physiologists who work with runners daily have to say about its efficacy?
Exercise physiologist Jack Daniels, Ph.D., who’s trained thousands of elite and recreational runners over his 45-year coaching span endorses weight training in his book Daniels’ Running Formula, “For a beginning runner, gaining strength might be as important as running itself, and for an experienced runner these kind of exercises might make the difference in whether or not you reach some lofty goals”.
He goes on to say, “The least these exercises will do for you is prevent some injuries, whereas in the best-case scenario, they’ll allow you the ability to do more quality running . . .”
His compatriot David Costill, Ph.D., notes in his book Inside Running: Basics of Sports Physiology that “although distance running improves muscular endurance, it may produce a decline in leg strength”, and “since running speed depends on specific leg strength, such decrements in muscle power tend to negate the full benefits of training for peak performance … many runners incorporate some form of muscular overload in their training programs to compensate for any loss in leg strength with distance training”.
Bob Glover and Pete Schuder in their book The Competitive Runner’s Handbook affirm the general belief that resistance training contributes to distance running success. “A supplemental program of weight training will improve both your strength and your running times”.
They emphasize the idea that strength training helps the runner “needing better drive up hills or in the late stages of the marathon, when attacking hills or the finishing line. The runner with a stronger arm drive will do better. And that arm drive comes from weight training; running itself does little to strengthen your upper body”.
Strength Training for Runners: Summary
When all the research and experts are cross-examined it’s safe to claim that strength training for runners is likely to improve your running performance, while it has never been found to detract from your performance.
Day 2 @ Bail Boot Camp – Let the Games Begin!
There is no better time of the day to exercise than first thing in the morning and no better place to do it than ‘Ayung Sari Indah’. Today is about testing your fitness, to understand where you are at physically and mentally. The challenging, yet fun 90 minute session may catch those out who have been reliant on machines for far too long.
A cool shower and the fresh Bali country air will see you gaining a new perspective and enthusiasm for exercise and your journey over the coming days.
Breakfast is the time to refuel and sample your first Banana pancake – it’s special, how special? Well you’ll have to come to find out.
The morning is concluded with a jungle trek to discover the surrounding area where you will see local farmers tending to their farms, see where chocolate and coffee actually come from and realise that coconut water tastes so much better straight from the nut!
The day is finished with another amazing workout.
Bring on June, I want to go back to the home of fitness and tranquility.
Day 1 @ Bali Boot Camp – The Journey Begins
Upon arriving you will be met at the airport and commence your journey from the hussle and bussle of Kuta through the tranquil Bali countryside. Within a few short hours you will arrive at ‘Ayung Sari Indah’ and sampling your first lemon grass tea, one of many to come.
Relax sit back and prepare yourself for the journey ahead.
It’s all about the shoes!
I have had many conversations over the years about lower body pains associated with walking and running. Shin soreness is the most common problem mentioned. It rears its ugly head amongst people who begin walking or running more often or have increased their intensity or volume of their workout. Whilst the cause in large is associated with the increased activity it is often compounded by your shoes and your individual running form.
It is vital that you change your shoes before the end of their natural life. Often people keep the same shoes year after year and expect them to perform as they did on day 1, it just does not happen. Having a transitional period between your old and new shoes is one of the best strategies in minimising the risk of injury, but the timing of the changeover is imperative.
Although we will not deal directly with running form in this article, the way that you run also has an impact on the wear pattern and longevity of your shoes. If you pick up your shoes have a look at the wear pattern and how worn certain areas are. Now slip your hand inside the shoe and describe to yourself what you feel. These wear patterns are important elements in shoe selection and providing some basic understanding of your individual foot strike – which is just one part of running form.
Side Note : do not buy shoes from anyone that is not able to correctly advise on which shoes is best for YOU.
There are many considerations for when you should change your shoes including;
- Age of the shoe – the materials in running shoes breakdown with age and although they look new they may be damaging your body
- Shoe brand – the majority of main stream running shoes such as Nike and Asics are designed to wear from the inside out, so you really can’t tell how much wear they have left in them.
- You – Your weight and associated running form has an impact on how well your shoes wear. A 70kg heavy footed runner will wear through shoes quicker than a 80kg runner who has an efficient and smooth running action. So running form and runners weight plays a big part.
- Distance – as with care tyres distance also has an impact on how long you should keep your shoes. High running volume = changing your shoes more often, less running volume = changing your shoes less frequently.
- Surface – It’s logical that running on grass will reduce the overall impact and wear on a shoe.
Before closing off a quick tip on shoe laces, yes shoe laces! If your shoes laces are too tight they will cause you never ending grief including foot pain, ankle pain, lower leg pain and general discomfort. The job of the shoe lace is to do nothing but stop your foot coming out of the shoe. They are not intended to cement your foot in place and restrict your foot from movement. The overall design of the shoe upper is to allow a certain amount of movement, so don’t fall in the trap of purchasing too small a size or using your shoe laces to do the job of the shoe.
If you are experiencing any of these issues your first port of call is to do some self assessment on the above and then chat to someone who has the knowledge to help you review your shoes.
Happy Running
Bali Boot Camp 2012
The Be Designed by Fitness, retreat is held in the hills just outside of Ubud away from the hustle and bustle of your everyday life and that of Kuta. The retreat will give you an opportunity to rejuvenate your body, mind and spirit as you immerse yourself in Balinese village tradition. I will take you back to the roots of what traditional training is all about, no dumbbells, no fitballs and no rubbersied resistance bands. We will use coconuts, sand bags and everything that the terrain can offer. Leave your iPods at home and allow the stunning scenery take your mind off the rigours of the sessions!
On day 3 we will go on an adventurous trek and be rewarded with the unforgettable sight of daybreak seen from a volcano’s peak and sink into the luxuriously soothing waters of hot spring pools. Fall in love with Bali – its sights, people, food and culture and not just the Kuta scene!!
You will come out of this experience renewed and ready to take on the challenges of your world.
The retreat is a total of 6 days and 5 nights including accommodation, meals, training, treks etc etc. Cost is $1595 (excluding air fares)
Dates
- 3 June 2012 – Be QUICK filling fast!
- 10 June 2012
Find out more:
Contact Us for more information
Get on With It in 2011!
As 2010 draws to a close there are millions of people around the globe who are starting to think about what 2011 will bring. It’s interesting to note that most of those goals will be the same as last year and in fact if most people were honest with themselves it’s probably the same as 5 or even 10 years ago!
Below is a list of the most popular goals over the last 5 years. How many of these have been on your list more than once in the last 5 years?
- Spend More Time with Family & Friends
- Get Fit
- Tame the Bulge
- Quit Smoking
- Enjoy Life More
- Quit Drinking
- Get Out of Debt
- Learn Something New
- Help Others
- Get Organized
So why are these goals pretty much the same each year?” The answer can be summarised in my top 10 reasons why people don’t achieve their goals:
- There is no REAL reason for the change. Simply stating I want to lose 15kg is not compelling enough. Ask yourself why do you REALLY want to lose it?
- People don’t have a strong picture/vision of what their new world will look like once they achieve their goal. This is tied very strongly into reason 1, re-read it NOW!
- The goal is not written down and has no measurable criteria. So how much weight, by when, what are your milestones along the way?
- Human beings are chasing the magic pill or quick fix and don’t want to put in the work required to achieve their goals. i.e. LAZINESS
- Mistaking cheer squads as people supporting your goal. Here’s the difference. e.g. If I am carrying 10kg of FAT. Cheer squads say – “I love you just the way you are, it’s not that important” (it is important because for many years cardiovascular disease has been the main cause of death in Australia – regular exercise and good diet can help fix this problem!) Supporters say – “How can I help you?”
- Lack of unreasonable friends An unreasonable friend will tell you that you have a pungent odour emanating from your armpits, others will take two steps back and say nothing!
- No access to the knowledge, education or resources to help you achieve your goal. – This one is not really true as we are more educated and have access to more resources today than ever – so replace this with LAZINESS!
- Lack of accountability! I frequently see, hear, read and talk to people who point the finger at others for lack of their success with reasons/excuses like, I’m just too busy, I picked up an injury which kept me out for 3 weeks (what happened to the other 49 weeks of the year!!), my personal trainer didn’t get me the results I wanted (WT*!).
- Poor attitude from the get go. The classic being “ok I will try and lose 15kg”. The definition of Try is “Attempt, make an effort or test”, no wonder so many fail.
- This last one is a killer – Do not Start beyond saying this is my goal!
Why not make a promise to yourself and get off your bum in 2011 and make a real impact for you and your family.
Bali Fitness Retreat 2011
The Be Designed by Fitness, retreat is held in the hills just outside of Ubud away from the hustle and bustle of your everyday life and that of Kuta. The retreat will give you an opportunity to rejuvenate your body, mind and spirit as you immerse yourself in Balinese village tradition. I will take you back to the roots of what traditional training is all about, no dumbbells, no fitballs and no rubbersied resistance bands. We will use coconuts, sand bags and everything that the terrain can offer. Leave your iPods at home and allow the stunning scenery take your mind off the rigours of the sessions!
On day 3 we will go on an adventurous trek and be rewarded with the unforgettable sight of daybreak seen from a volcano’s peak and sink into the luxuriously soothing waters of hot spring pools. Fall in love with Bali – its sights, people, food and culture and not just the Kuta scene!!
You will come out of this experience renewed and ready to take on the challenges of your world.
The retreat is a total of 6 days and 5 nights including accommodation, meals, training, treks etc etc. Cost is $1595 (excluding air fares)
Find out more:
Contact Us for more information