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Keith Bateman Coaching

Running technique sessions - run smoother, faster, further

 
Our technique-change book based of my successful sessions and backed up with expert advice and exercises for transitioning to better technique

Random testimonials (More)

Matt Constable 
@ 26th September 2012 16:51:48

Thank you Keith. Your one-on-one technique coaching session (plus the group session follow-up) has made all the difference not only with performance but the sheer enjoyment of injury-free running. As a man in his forties it is also inspiring to see you run so smooth and know I can still improve despite starting running late in life. Since my first lesson six months ago my times have plummeted 10k Feb 44.02- Sept 39.27, City2Surf over 6min pb 57.33, SMH half over 10 min pb 91.32. I love that for me running is about challenging myself but your help has inspired me to aim higher. Thank you Keith.

Chloe Kempe 
@ 23rd February 2012 20:56:24

Keith's running technique session has got to be THE BEST running investment you could ever make! I am never looking back. Straight away from the simple exercises we worked on my running felt smoother, faster and more enjoyable. And with helping to avoid injury this is a must for all.

Andrea Polson 
@ 15th August 2012 15:05:56

With only two short sessions with Keith I have learnt so much! Keith is a fountain of running knowledge and experience and his advice has helped me knock 29 minutes off my C2S time! I never thought I'd qualify for the green group let along get under 80 minutes! Thank you for sharing your wisdom and I can't wait to learn more and hopefully continue to improve further.

One-to-one technique improvement (also small groups)

Improve your running technique and reduce injury risk

SMH Half Marathon finish

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 page

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.

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".

"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!

Warning:
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.

Keith is a competitive Masters runner based in Sydney

Five M55 World Records - the oldest person ever to break 32 minutes for 10 km

55+ 1500 World Record - Photo: James Bond

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 [age 57])
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)

Treadmill demonstration ...

0kph -> 20kph -> 0kph

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


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