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G'day Keith, I got a new running watch for my 40th birthday last week. I decided to put the new techniques you taught me to the test. When I was 38 and training for the marathon my best time was 27 mins 27 seconds for 5.59ks. Today I did the the run at the grand old age if 40 in 25 mins 31 seconds. An average of 4:34 per k. Previously I was shaving seconds. Today I shaved minutes. Thanks Keith!
I thought running was putting one foot in front of the other quickly and just going hard. So wrong! After one session with Keith I now understand the principles and mechanics of a good stride and how balance, take off and landing are my new goals. Less effort, more speed and less wear and tear on the knees is making my return to running even more fun. Keith's coaching style is very informative, motivating and supportive. His follow up service is brilliant with drills, exercises, tutorial videos and other tips that's got me fired up. My before and after videos would do Jenny Craig proud!
Excellent first session, I look forward to practicing my bare foot running & alignment technique so I can smash my time in home-work run, more effortlessly! I highly recommend.
One-to-one coaching is perhaps the best way to identify ways you can improve your running technique.
Whatever 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.
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".
"How one runs probably is more important than what is on one’s feet, but what is on one’s feet may affect how one runs." Dr. Daniel Lieberman
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!
Technique changes must be introduced gradually to avoid injury and you must be prepared to reduce the length and intensity of your runs and gradually build up while you build up strength in new areas. If you are on a training program or are preparing for a race then you will need to forgo your short-term goals in favour of the long-term benefits of running more efficiently.
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 and 2012 and 2014 [age 59])
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 - 2011).
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)
The changing foot action is due to the foot connecting with the moving ground. Note where the foot lands in relation to the hips and head, and the way the hips rise immediately after the foot lands.
Most of the force applied by the runner is to raise the hips UP and the foot never lands in front of the body.
There is slightly more forward tilt than normal as the treadmill is inclined a few degrees
Also more forward tilt during the acceleration, less during the deceleration