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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

Book tour 2015

Port Macquarie, NSW, Aus - we have a stand at the registration some call in and see us.

Canberra to follow (Australian Running Festival)

Port Macquarie session

We will be at the Port Macquarie Festival Weekend March 7th and 8th. We'll be at the expo showing off our book on Saturday and Sunday, racing on Sunday and I will be doing a group session late afternoon Sunday. We hope we will see you there.

Random testimonials (More)

Nic Wright 
@ 7th June 2012 15:02:23

I had a session with Keith last December which was extremely useful with tips on my technique that a book could never provide. However, it wasn't until today that I really saw Keith run at my first Sweat session. In being passed by Keith, following and watching him run you realise that you're watching an artist - effortless excellence, like watching Messi run with the ball or a Federer topspin backhand. If you want to become a better runner, seek him out.

James 
@ 14th October 2013 13:28:07

Keith's training session was incredibly worthwhile. I've been running properly for about 4 months and in that time had several recurring injuries likely due to my technique. Keith took the time to completely change my style into what I knew was the proper technique but didn't know how to achieve myself. He did this using easy to understand drills and using simple language. I have not mastered running yet as I only had the session last week but in the two sessions I've had since, I can feel the improvement. Highly highly recommend having a session with Keith. James, 28 years old,Darlinghurst,Sydney

William and Gitte Rogers 
@ 29th September 2013 17:02:20

Thank you Keith for a very informative & enjoyable training session. The follow up videos and advice has given us plenty to work with. Your knowledge of the sport which you shared with us with such passion and enthusiasm, was very much appreciated. Highly recommended to anyone who wishes to improve their running technique.

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 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)

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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