Random testimonial (More)
Les Cohen
@ 7th May 2012 10:27:49
I had my first session with Keith this morning and found it to be extremely useful by breaking down my bad habits and rebuilding it with good technique. The follow up video and tips are a great way to see the good and bad and give me a great frame of reference when doing my 'homework'. Thank you Keith, i look forward to years of pleasurable and injury free running.
One-to-one technique improvement (also small groups)
Improve your running technique and reduce injury risk
One-to-one coaching is perhaps the best way to identify ways you can improve your running technique.
10% speed improvement only a few weeks after one session is common
Technique changes regularly reduce or even eliminate areas of pain
see testimonals pageWhatever your current running ability, better technique will help you run smoother and with less effort. That means you can run further/faster with the same effort, and it will also decrease the possibility of you getting a running injury.
Sessions last 50 to 70 minutes and there is a follow-up email with suggestions, comments and video analysis
Although my main aim with most clients is to improve technique I do of course pass on knowledge and ideas on all aspects of running - a collection from my many years of sports teaching, and training with some of Australia's best athletes plus racing at State, National and International competitions.
I introduce clients to barefoot running when possible as it encourages good technique - it has helped me to stay strong and largely injury free. I encourage a gradual transition towards barefoot training and increased use of minimalist shoes where this can be done safely. See more on barefoot running here. Interesting article in "Podiatary Today".
I also point my clients towards running clubs, running groups, and training squads depending on their needs and preferences. It is much easier training with a group of the right level - and when you outclass them you can always move up to a faster group!
Before and after ...
Same runner 30 mins apart! (more on Before & After page)
In the first image the student has a typical high-impact, injury-causing heel strike; and a rocking shoulder action. People forget how they used to run when they were a child and heel-cushioned shoes encourage an inefficient and damaging walking-style technique.
After 30 minutes of the session the student has much-increased cadence, a long effective stride, less shoulder movement and the foot is landing under the hips instead of in front - much faster for the same effort - a spring in the step and looking fast and efficient!
There is still work to do but this student is now on the way to much more enjoyable and less-injury-prone running.
More Before and After images are Here
Keith is a competitive Masters runner based in Sydney
Five M55 World Records - the oldest person ever to break 32 minutes for 10 km
I came from a Downhill skiing background and spent 25 years teaching, racing and running my own ski school in Scotland. I started running in 1985 and ran on and off until coming to Sydney in 2000 at the age of 45 with a 10k PB of 36:36 achieved many years before. After 3 years gradually improving from my first Australian 10Km race time of 43min to a PB close to 36 minutes I hit a brick wall and sought help from a coach in 2003.
Since then, with the considerable help and the fantastic support of my coach Sean Williams, consultation with a dietician and analysis from a bio-mechanic, I have continually improved my times with 35 State age-group records and 15 Australian age-group records (some more than once), and 5 World age-group records.
Top 50 City to Surf (2009)
Double gold in the World Masters Games 2009
(1500m and 5000m)
Quadruple gold in the World Masters Athletics Games 2011 at Sacramento
[8km XC, 5000m, 1500m (WR), Marathon (2:43:07)].
My 10K time is now down to 31:51.86 (track).
3000m M55 World Record Video (At Sydney Olympic Park, NSW State 3000m 2010)
1500m M55 World Record Video (At World Masters Athletics Games, Sacramento 2011)
