I. Exercise physiology and techniques

• Running: This session is designed to help participants improve their running form and technique, enhancing efficiency, preventing injuries, and maximizing performance. Key topics include foot placement for efficiency, the importance of core strength and stability for maintaining posture, and breathing techniques to optimize oxygen intake, reduce fatigue, and enhance endurance.
• Strength conditioning: Build foundational knowledge in basic strength training and running exercises, utilizing bodyweight and resistance bands. Emphasize the vital role of consistent physical activity within a healthy lifestyle. Highlight a diverse of exercises and stretches designed to enhance joint mobility, muscle flexibility, and core stability.
• Injury prevention: Introduce essential exercises and strategies crucial for maintaining optimal health during physical activity. Stress the significance of rest and recovery in health maintenance. Educate participants on preventive drills for daily exercise routines, promote proper footwear and equipment usage, and teach correct techniques to mitigate injury risks.
• Sports nutrition: This session delves into the specific nutritional needs of runners, emphasizing how proper nutrition can enhance performance, aid recovery, and prevent injuries. Participants learn about the role of various nutrients, hydration strategies, and meal planning tailored to the demands of running.
• Goal setting: This session equips individuals with the tools and strategies necessary to set effective goals and create a structured plan to attain them. Key topics covered include understanding the importance of goal setting for success, introduction to the SMART criteria for setting goals, steps to break down larger goals into manageable milestones, and strategies to maintain commitment towards achieving these goals.

II. General health

• Foundational health: In this session, participants are offered insights into the core scientific components that form the foundation of exercise theory, including anatomy, physiology, and hygiene. The session aims to promote physical wellness, hygiene practices, regular health monitoring, and awareness of common health risks, alongside preventive lifestyle measures.
• Nutrition: Provide practical guidance on cultivating healthy eating habits, maintaining balanced diets, and understanding the role of nutrition in supporting physical activity and overall well-being. Teach basic nutrition (macronutrients, vitamins, minerals), encourage mindful eating, stress hydration’s significance pre/post-exercise, and address special dietary needs/disorders.
• HIV education: The participants are provided with HIV/AIDS education which is crucial for raising awareness about HIV, and making informed decisions about their health. Topics include the biology of HIV, modes of transmission, treatment medications, and the impact of running on the immune system. We are dedicated to empowering participants to thrive and run joyfully despite HIV.

III. Psychosocial health
Running promotes the integration of mental and physical health. Self-awareness enhances psychosocial health through self-reflection and positive talk. Resilience is developed through mindfulness and positive reframing, helping participants overcome challenges and improve performance by viewing setbacks as growth opportunities.