Our leg-specific training programs will get you ready to conquer Crowsnest with confidence.

Your guide to crushing one of Canada’s most gruelling trail races.

Designed by Sinister 7 finisher, athletic therapist and strength coach James Greene, the RUNFIT Sinister 7 Training program is an all encompassing, safe and flexible way to achieve you goals this summer. Whether this is your first time running the event or you’re looking to improve your training habits, this program is for you!

The program is designed to strengthen your body with running specific exercises and drills you can complete at home with minimal resources, as well as provide an introductory running program which slowly ramps up in a safe, conservative manner to limit your risk for injuries before you get to the starting line and prepares your body for your best performance out on course.

RUNFIT Sinister 7


Flexible 14-18 week running program broken into training phases customized for each leg. Ramp up volume in a safe way to maximize performance and prevent injury.

  • Loading Phase
  • Hill Strength
  • Hill Conditioning
  • Taper & Deloading Weeks


Get stronger, prevent injury, and build tolerance with running specific exercises and drills you can complete at home. All provided in an easy to use app with video demonstrations and a built in performance log.

  • Dynamic Warm Up
  • Run Drilling
  • Core Circuits
  • Hip Circuits
  • Release Techniques

RUNFIT Success Stories

  • “After struggling with knee issues for over four years and failing to find a solution to my problem, James was exactly the help that I needed to finally work through my injury. The Runfit program focused on retraining my body and rebuilding important muscles needed to get me back to the sport that I love.”

    Carina Ludgate
  • "The whole experience of working with James has been great. I was battling various debilitating pains while running and with an ultra marathon race coming, I needed to find a solution. He started suggesting various stretches and strengthening exercises, and he made changes to my run training plan. Each time I returned, he would ask how things went, took detailed notes, and then he would alter the program to incorporate the new information. I’m very happy to say that I just ran the scheduled 50k Trail Ultra and the debilitating pain didn’t come back through the entire race. I will continue to work with James to improve my strength and mobility so that I can continue to run further, faster, and without pain."

    Frank McIsaac
  • “When I was first introduced  to James and the the runfit program a year ago, I had several overuse injuries and was struggling to complete a half marathon. After completing the program I'm happy to say I have just finished my first ultra, feeling strong and completely injury free.  James, being a runner himself is very knowledgeable and encouraging, I can't thank him enough.”

    Shelly Greschner
  • “The Runfit program has helped me to become a smarter runner.  I’ve struggled with injuries and been able to recover 100% after dedicated support and guidance on how to run stronger, smarter and more effectively.  The coaching aspect and therapy that has come with working with James has brought me to a new level in my running.”

    Kathryn Durell


Starting on April 20th and will take you all the way to race day. If you are looking to start your program after the scheduled start date, contact james@thebridge.fit to find the best way to get up to speed!
FREE with a donation to Alberta Food Banks
Who is this for:
  • Trailrunners getting into the sport wondering how to train safely and effectively
  • Experienced runners looking to refine their training and improve performance
  • Those foolish enough to be convinced by a friend to sign up.
Who is this not for:

I believe that physical activity and movement are integral to maintaining balance in life and I strive to enable others to achieve their personal peak performance in sport, physical activity, and health.

I do this through an assortment of muscle energy techniques, movement-based exercise progressions and the development of periodized rehabilitation and training programs combined with creative collaborative thinking. Through these, my goal is to allow people to balance their physical activity, training budget and maximize their athletic performance.



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