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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 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.

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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Coaching

Friendly; relaxed; encouraging; informative

With 25 years ski teaching, much at the highest level, 12 years training with one of Australia's best running squads, a keen interest in technique and a remarkable progression in Masters running, I have a great deal of experience and expertise I would like to pass on to other runners.

Together with the expert podiatry knowledge of my wife, Heidi Jones this experience has been published for all to see in our book Older yet faster which is based on these technique-change sessions and her foot- and leg-strengthening program.

Get the most out of your session

I thoroughly recommend that all customers get a copy of the book before coming for a session as it is very helpful in understanding the principles and getting an idea of the methods we use. It is a chance to get a head start on foot strengthening with Heidi's exercises and videos, and to have a reference for after the session.



Newcomers and regular runners ...

I look forward to helping you run easier, smoother, faster

My sessions are conducted at the level of my clients and, since sessions are generally technique-orientated, no more than a good warm-up is normally required. Whether you have been running for some time or are just starting out, I would love the opportunity to help you run better.

Typically I will assess your running technique and discuss with you the most important corrections I think you should make. Relevant drills and exercises will help you feel and remember the changes you need to make.

Other topics are diet, training schedules, suitable races, tactics, equipment etc - generally anything to help you enjoy your running and to become as good as you can be!

I am a great fan of using a measured amount of barefoot running in training and moving toward lighter, less supportive footwear where this is safe for my clients.

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Locations

Sydney meeting points are Queens Park, Randwick or Coogee

Session times and locations
Meeting places vary by day and time - a Google Map is included in the confirmation email and the session reminder text (the day before the session)

Please check the Bookings page for available session times

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Sessions

Technique assessment/change session/refresher (group)

Groups of 1 to 10 people

These last about 90 minutes but depend on numbers/questions etc

Maximum 10 people - minimum 1 person



I assess everyone's running technique and discuss the most important corrections I think should be made. Everyone makes the same group of faults so it is easy to work as a group, discussing and learning from each other, even where ability levels differ.

I expect all customers to leave with the knowledge of what they are trying to achieve and the methods for getting there; and the ability to feel the right movements and to be able to re-create them after the session.

One session will change your thinking and set you on the road to more efficient, more comfortable, faster and more enjoyable running.

At least one more (refresher) session is a must to reinforce the changes, to make sure you haven't adopted a technique that will cause injury, and to give you a tune-up to further improve your running.

Please use the Booking page to book a session.

Thank you

Technique assessment/change session - private

One-to-one (or private groups up to 4) - includes video

Approx 50 to 70 mins for 1 person, longer if you book in friends too (max group of 4)




I will assess your running technique and discuss with you the most important corrections I think you should make, and map out a path for you to follow. We will have time to try some exercises to help you feel the changes you need to make and will give you an idea of time scale and rate of progress you should expect.

I normally video each client at the start and finish of each session and then analyse and comment with the use of single frame examples from the video. These are uploaded so you can study them online and compare before and after sequences in conjunction with a follow-up email.

At least one more (group) session is a must to reinforce the changes, to make sure you haven't adopted a technique that will cause injury, and to give you a tune-up to further improve your running.

Please use the Booking page to book a session.

Thank you

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Prices & bookings

June 21st - Jul 21st

No Sydney Sessions

The lack of sessions during this period is because I will be in the UK for 4 weeks, visiting family and friends, training at various running clubs and competing in some races.

Heidi and I will also running three or four technique-change and foot program (strengthening) sessions for clubs and coaches (Southampton and Bristol).

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Gift sessions

Buy a session as a present for someone

Private and group sessions available

Use the link below to book a gift session.

The confirmation will come to you so you can keep the secret. Once payment is received the recipient's details replace yours so they receive the automatic text reminder the day before plus the follow-up email etc.

The recipient can change the gift session to an actual session at any time via a link in the confirmation email (so remember to keep that for them, or email me and I can do it for them).

Gift sessions available here

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Light footwear

Shoes are unnatural - the less the better!

The best support is from the ground - get as close to it as you can!

Athletics NSW Cross-country

Equipment has a big influence on technique - and often not in a helpful way. And so it is with shoes. The support and relative stiffness of modern running shoes tends to weaken the foot and lower leg and it takes time to strengthen these areas again.

Much has been written on barefoot Vs shoes and I know how much barefoot running has worked for me. I train 2 speed sessions and a tempo run barefoot every week which amounts to about 40km including warm-up and cool-down. The rest of the time I use flat, thin (5mm -8mm), flexible shoes. For example ultra thin Vibram Fivefingers or Vivobarefoot. I encourage many clients to move gradually in the same direction.

The introduction of barefoot and minimal footwear has to be gradual but the benefits of greater strength and more efficient running are worth it!

Orthotics and chunky shoes

Where's the evidence?

This client was wearing orthotics to stop his serious over-pronation and was a serious heel striker. This video was taken 40 minutes into a technique-change session and shows a massive improvement

Where did his over-pronation go?

Over-pronation disappears when you stop over-striding

Why don't his feet hurt?

Someone legitimately said maybe it was just taking the shoes of that caused the changes, not my lesson. I think it is a combination but if my lesson had no effect then look what shoes have done and how removing them helps!

Technique change and foot strengthening hasn't failed me or my podiatrist wife in fixing running injuries - and for me that's well over 3000 clients!


Podiatrist, runner Heidi Jones: feetonthemove.com


See our book too :-)

Channel 9 Program

Max DeLacy and Keith Bateman on Weekend Today program

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Keith Bateman

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)

Here is a video of Keith and Heidi running together

Current progress

Strava

Strava account

10K times 2001 to date

2001: 43mins (PB 36:36 from 1990s) - 2011: 31:51.86

10k times 2001 to 2011

But how can someone get faster as they age?

A great coach and one of the best squads in Australia

World 55+ 5000m record - finish line 15:29.7

Our squad currently has the 2010 City to Surf winners and Australian representatives, Ben St Lawrence and Lara Tamsett. Lara has been a training partner of mine for 2 or 3 years and I helped pace her in her 2010 City to Surf victory as I did for Rebecca Lowe in her 2008 victory (I also ran with Tara Palm in her 2010 State 10km victory). In 2012 I helped Eloise Wellings by being her training partner for some track sessions before she left for the London Olympics, and I paced Clare Geraghty in the Gold Coast Half Marathon

changes in technique

In 2007 I consulted a bio-mechanic for an analysis of my technique. Although my technique was already quite good the analysis and coaching I got from Jason was an eye-opener. I credit the changes he encouraged for helping me take my (50+ Australian record) 3,000m time of 9:09 down to 8:59.62.

I have since continued to work on my technique and am still hitting PBs in training - better technique has also enabled me to keep injury at bay despite an average of over 100km per week, enabling me to train consistently well.

increasing confidence

Continuing success has built my confidence - I recently ran a fabulous 8Km PB in training and when asked about why it happened I replied "I was no longer afraid of the speed" - I had started faster than usual but for the first time I didn't panic; I just kept going. And now I have done it once I will do it again!

and barefoot running

Yes - really! I have been training barefoot progressively for around 6 years now and I know how much it has helped my running technique.

I recommend this website for more information on barefoot running.

The only 'conventional' shoes I own are my lightweight racing flats and my track spikes!

I introduce clients to barefoot or minimal footwear running whenever it is suitable - it encourages good technique which helps to avoid injury and makes them run more efficiently (which translates into more speed/distance)

I run 2 speed sessions and a tempo barefoot each week, and the remainder of my training is in 'minimalist' shoes such as Vibram Fivefingers.

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Records

Progress since my first track race in 2004

World (55+) record holder - 1500m, 1 mile, 3,000m, 5,000m & 10,000m

World Record Certificates

Many of the records listed below have been broken a number of times and those in the 45+ age group have since been broken by my friend Jamie Harrison - my aim is to make the 55+ records even harder than the 50+ records to keep him on his toes - go Jamie!!

NSW Masters Records

Australian Masters Records

World Masters Records (Official WMA list)

World Masters Records (Wikipedia listing - shows yet-to-be-ratified records)

1500m World Record courtesy of the Canadian Team at World Masters Games Sacramento



3000m World record! ANSW Youtube video here

1500m (55+ WORLD RECORD) Race video by Canadian Team
27/02/200504:14.19NSW 45+ State Record
13/01/200604:17.30NSW 50+ State Record
25/02/200604:15.25NSW 50+ State Record
24/01/200804:11.04NSW 50+ State Record
23/10/201004:15.12NSW 55+ State Record and Australian Record
06/11/201004:12.91NSW 55+ State Record and Australian Record
15/07/201104:12.35NSW 55+ State Record, Australian Record and World Record
1Mile (55+ WORLD RECORD)
29/08/200904:41.76NSW 50+ State Record
31/10/201004:37.30NSW 55+ State Record and Australian Record
18/12/201004:35.04NSW 55+ State Record, Australian Record and World Record
3000m (55+ WORLD RECORD) Race video by Athletics NSW
15/01/200509:19.58NSW 45+ State Record
3/12/200509:32.56NSW 50+ State Record
7/1/200609:14.02NSW 50+ State Record and Australian Record
11/3/200609:13.21NSW 50+ State Record and Australian Record
11/11/200609:10.03NSW 50+ State Record and Australian Record
10/11/200709:09.61NSW 50+ State Record and Australian Record
31/1/200908:59.62NSW 50+ State Record and Australian Record
16/10/201009:14.27NSW 55+ State Record and Australian Record
13/11/201008:56.80NSW 55+ State Record, Australian Record and World Record
5000m (55+ WORLD RECORD)
11/4/200416:26.22NSW 45+ State Record
3/2/200515:49.92NSW 45+ State Record
28/1/201015:52.10NSW 50+ State Record
5/1/201115:29.7NSW 55+ State Record, Australian Record and World Record
10000m (55+ WORLD RECORD) pdf:">Finish line photo
01/10/200533:20.30NSW 50+ State Record
02/12/201032:28.71NSW 55+ State Record and Australian Record
26/03/201131:51.86NSW 55+ State Record, Australian Record and World Record
10Km Road
03/05/200833:23:00NSW 50+ State Record
01/05/201032:32:00NSW 50+ State Record
04/06/201132:35:00NSW 55+ State Record
Half marathon
13/03/200501:17.03NSW 55+ State Record
11/09/200501:17.25NSW 50+ State Record
18/05/200801:14.32NSW 50+ State Record
05/07/200901:12.13NSW 50+ State Record
16/5/201001:11.54NSW 50+ State Record
15/5/201101:14.09NSW 55+ State Record *stopped due to sore calf muscle at 19.5km and jogged to finish
Marathon
17/07/201102:43.07NSW 55+ State Record
8km Cross-country
12/07/201127:14.20NSW 55+ State Record ('Best on record')

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Media coverage

Reports from the press/other websites etc ...

Latest at top

University journalism course video by matthew Cheok

ABC Radio Front of the Pack - July 2013

Newcastle Running Forum - 5th April 2013

Weekend Gulf Times - June 1st 2012 (PDF - Page 4)

Runners World June 2012 edition

"Technique is King" article by me in Sydney Striders' magazine April 2012

Courie dans les 2 Savoie (French)

Canberra Times Stromlo AGA Coverage

ABC News Canberra - Stromlo Age-gender-adjusted 7.5km Cross-Country race - 18th Feb 2012 - victory!

Sri Chinmoy race report 27th Nov 2011

Sri Chimnoy race report 16th October 2011

Sydney Morning Herald GoodWeekend Magazine - October 2011 Coolrunning forum discussion

Men's Fitness September 2011

Wednesday 20th July 2011 - Marathon Talk 'Winner of the week' - Episode 80 - David Hemery (1 hour 38 minutes 25 sec through)

Ron Hill blog about Sacramento WMA Games

Video interview at World Masters Athletics Games, Sacramento July 2011

Petit Bleu (Brittany, France)

Portuguese blogger Carlos Castro and the Google-translated version

SPARTA Personal Training

Athletic Club de la Rance

Men's Fitness April 2011

666 ABC Canberra April 2011

Southern Courier 2011

Masters Track (USA) January 2011 (World 55+ 10000m record)

Masters Track (USA) January 2011 (World 55+ 5000m record)

Masters Track (USA) December 2010 (World 55+ Mile record)

Masters Track (USA) November 2010 (World 55+ 3000m record)

Masters Track (USA) October 2010 (Australian 55+ records)

Masters Track (USA) August 2010 (Mile record attempt)

All Masters Track entries

Southern Courier 2010

Runners Tribe 2010

Wentworth Courier 2010

R4YL Article 2007

And a couple of YouTube videos

Latest at the top


Channel 9 program - Barefoot running segment with Max DeLay (Barefootinc.com.au)

Audacious but successful attempt at the M55 World 1500m record in the finals at the World Masters Athletics Games, Sacramento, 2011

Barefoot Inc video interview

World 55+ 3000m record in NSW State 3000m Championships 'C' race - November 2010 (8:56.80) - special edition

World 55+ 3000m record in NSW State 3000m Championships 'C' race - November 2010 (8:56.80)

World record mile attempt 55+ age category - Winter 2010 - 4:37.30 - missed it by 0.36 second (next time!)

City to Surf TV interview 2009

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What customers say ...

Add an entry

See readers' comments here (The book, Older Yet Faster)

David Watson @ 27th December 2016 22:37:26

Had a great learning experience with the masterful Keith Bateman who was immediately able to hone in on my running inefficiencies. I felt lighter across the ground after only one session, with a sense of running returning as an "effortless" form. Much consolidating of his advice to come but am really excited by the idea of retuning to running in its sheer simplicity.

Ben Russell @ 30th March 2016 19:15:17

After a "mid-life crisis", I decided to take up Triathlons. I loved swimming and cycling, but running wasn't my thing. 2 years on and I love running, but feel that my technique and shoes were holding me back. Keith was referred to me by a family member and this morning I had my first "barefoot" running session. Wow! What a great session. Lots of information and lots of common sense. I'm definitely looking forward to putting it into practice. Thanks Keith and Heidi! Great Session and Great Value.

Andy Bryant @ 28th October 2015 01:10:44

Following Keith's workshop I took 7 weeks off competition to strengthen up and run short distances barefoot, then beat my half-ironman run pb by a few minutes, 1:32. My new running form feels entirely natural now, and is sustainable through to marathon distance. Lower calves took a few months to adapt, even though I'm accustomed to flat shoes in daily life, with no history of achilles injury. Garmin metrics show that my feet spend 10% less time on the ground now (225ms). This has been a game-changer for me, and I look forward to training faster shorter distances through the (UK) winter.

Matthew Stewart @ 18th August 2015 12:15:42

Based on many years of experience and refinement, Keith provides clear explanations in a straightforward, practical manner with drills and exercises that assist in correcting your running faults so that you can run with good form, faster and with decreased injury risk. Don't be deceived by something so clearly presented and seemingly simple, it works. Since my session with Keith I have benefited from his insights to; carve 1:35 off my 10k; 2:39 of my City2Surf time; 21:01 off my 50k time; and over an hour and twenty minutes off my Comrades Marathon up run time [87.7km] for a silver medal.

Jason Kendall @ 31st May 2015 14:15:56

Highly recommend the sessions with Keith. He's identified and communicated the area's and the plan that I need to focus on to improve my technique. Dealing with keith has been as effortless as his technique looks. Thank you Keith.

Rita Owens @ 18th March 2015 11:32:15

After years of wondering why I was still being injured and spending $$$ on shoes and not getting anywhere, reading Keith's book and having the coaching I am grateful for his advice and guidance.

Julie Meynell @ 11th March 2015 12:17:07

The book and a session with Keith has been invaluable to my running. I'm enjoying the barefeet aspect and I have increased my speed my a minute per km. I am looking fwd to further sessions with Keith to improve my running technique even further.

Gavin Levinsohn @ 2nd March 2015 11:38:08

While I had been dabbling around the edges of the 'natural running movement' for a few years (reading, exploring etc...), spending just one hour with Keith, was more powerful and effective than so many hours spent prior. Keith is a committed expert who knows exactly what he's talking about. Experiencing the shift of approach and technique under his watchful and caring eyes makes a huge difference. I'm looking forward to injury free and faster miles ahead.

Amanda Coombe @ 22nd January 2015 17:31:10

After years of lower leg injuries and strength work, I was still a chronic over strider, wasting much energy and having to restrict my training. After reading Keith book and doing an individual session with him with my coach we have significantly reduced my over striding, excessive knee lift and improved my rhythm, all great when you are a Masters athlete. Keith has an outstanding ability to break complex biomechanical concepts down into easy to understand drills. This together with his encouraging and positive coaching style definitely makes him a 'game changer'. Thank you Keith.

Graeme Russell @ 17th January 2015 14:22:18

Had a private session with Keith and got a lot of advice that could be applied immediately. Everything was presented through practice, building gradually through intuitive drills and exercises. I've still got some work to do to refine what Keith taught but I'm aconfident this will be a big leap towards bringing down my PBs. I'll definitely be recommending and following up with a workshop.

Ezechiel @ 22nd November 2014 09:35:02

Wish I had met Keith earlier, his training sessions have completely changed my running technique, I can definitely feel the difference after a couple of weeks! You can feel your running becoming almost effortless as you keep practicing. Highly recommend for runners of any level.

Neil Berry @ 11th June 2014 11:27:36

I'm kicking myself for not seeing Keith earlier! Competing at the top end of Australian distance running for a few years now, I can safely say that I have done just about everything to legally improve my performance, but Keith's technique training is the missing piece of the puzzle. I'm already feeling stronger, lighter and quicker on my feet after working with Keith and I look forward to seeing my improvement increase dramatically as I improve my technique. I would recommend Keith's technique training to runners of any ability level.

Bek Rychvalsky @ 20th May 2014 10:08:07

After being an elite swimmer and having an entire team correcting my technique it was a must that I find a coach for my running, a sport I am new too. I had recurring foot injuries over longer distances and really needed someone to tell me what I was doing wrong, and right! WOW! Keith Bateman is truly amazing! A wonderful communicator, patient coach who provides and inspiring and enjoyable session, knowledge and skills I would of never of known to finesse. My partner and I walked away inspired and feeling on top of the world! Thanks Keith

Bren Turner @ 3rd April 2014 13:48:37

After many years of trying to improve run technique and dealing with recurring running injuries and getting nowhere I found out about Keith's run technique sessions and booked in. It was the best thing I have ever done for my running. The session was enlightening and Keith is an inspiring and exceptional teacher. He has a unique ability to break down the running stride and explain what you are doing, the effect it has on the body and how to transform it to run with natural good form. After just a few weeks of practicing the new technique I am already seeing big improvements in speed with the same effort and feeling much more comfortable running. Keith also recommended Heidi Jones -The runner's podiatrist. With a combination of Keith's expertise in run coaching and Heidi's specialist advice on running specific strengthening exercises, the ongoing ankle problems that I have had for years have disappeared in a few weeks and I am running faster than I ever have and it is only the beginning. Excited about what lies ahead. Thank you Keith and Heidi

Michael Browne @ 24th February 2014 09:26:17

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!

Trevor Satour @ 23rd January 2014 10:38:32

I'm 60 and apart from a bit of sport when I was younger I've never ran. Recently I decided to get fit and started running-lost 30kgs in 18 months. Decided that if I was going to run a bit may as well do it properly so I booked to see Keith Bateman. Man, what a mind-blowing first session yesterday. The guy is just so knowledgable and so helpful. I thought I was doing reasonably well, but Keith has opened some new and exciting possibilities that will take me on a different journey that I know I will enjoy. Thank you Keith, in my assessment you are indeed a master of your craft.

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.

Katie Hage @ 8th August 2013 16:31:46

Just one session with Keith has made a huge difference to my running style. I'm now a mid-foot, neutral striker. Keith has a friendly manner and was able to articulate feedback clearly and logically so that I could make instant changes. Highly recommended to new runners!

Andy Alchin @ 20th May 2013 14:12:59

I saw Keith 6 months ago and I raced in the half marathon and beat my PB by 4 1/2 minutes ran a 1.51 I have gone from very much a heal runner to now more forefoot I did some 60 km weeks in training and have not had one injury and I also ran my fastest 5 km run last week at 23.15 which I could never do Looking forward to another catch up with Keith this weekend

Jamie Roberts @ 20th May 2013 12:03:11

I Saw Keith 3 months ago. Yesterday I ran the SMH half. I ran 96:15 - a PB by nearly 3 minutes. This was a remarkable race because: (1) I trained half as much as last year - I'm still adapting to the new style (I've only hit 50kms for the week twice); (2) the race felt effortless - I maintained a constant pace throughout (4:33) and didn't die over the last few kms as usual (I was able to sprint the last 400m); (3) I feel like I could run again today - normally I have to take days off after a big run. Altogether I'm amazed at how much I have benefited from just one short session with Keith.

Angus Murray @ 28th March 2013 11:12:38

After 7 years of orthotics, shin splints, permanently tight calves, creaking hips and lower back pain I was put in touch with Keith. After one session with him I am not only free of all the ailments I thought I would have forever, I have knocked over 1 full minute per kilometre off my cruising speed (over a 10km distance). You were right Keith, it's all in the technique!

Mark Lee @ 11th March 2013 19:20:44

In a single session Keith gave me some valuable pointers on technique that were simple to introduce into my running. Combined with a smarter training program, I've seen my times drop from 5km to marathon distance. The session was a great birthday present from my wife - perhaps you should ask yours;). [or your husband of course!]

Jamie Roberts @ 4th March 2013 14:50:51

I had my first session with Keith a few weeks ago after having missed 5 months through injury. He was a terrific guy and very inspiring. I can really see how problematic my running style was before (I was too hunched and lost a lot of energy through heel striking). I'm now running pain free and after just a couple of weeks my times are almost back to where they were at my peak and I can feel that I am moving much more efficiently. I look forward to breaking some PBs in the coming months.

Marty Switzer @ 20th February 2013 21:34:04

Keith is an incredible teacher who geniuely cares about helping his clients run correctly and efficiently. His personal running achievements and attitude are inspirational as is dedication to his craft and his teaching .

Tanvir & Mary Chowdhury @ 3rd February 2013 14:11:39

Fantastic first session. It took us good 4 years to find a trainer to assist with our 8 yrs old daughter's running techniques. Within 30 minutes she ran much better then ever. We loved the vdo comparison of before and after and with the details where our focus should be. The tips in fact will assist us to improve our techniques as well. Cheers Keith for all your help

Tamzin Taylor @ 13th January 2013 16:05:46

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.

Neil Hawthorne @ 17th December 2012 22:46:55

As a 55+ veteran life-time runner I stepped up the pace in 2008 with the Bogong to Hotham Ultra. Five years later I find myself running faster than ever as evidenced in 2012 across 14 events ranging from 10km to 100km. Thanks Keith for transforming my technique in just one short lesson.

David Deng @ 25th November 2012 21:59:43

Keith is a very friendly and helpful coach. He has helped improve my technique and reduced my injuries. My 10km personal best has improved from 38:31 to 36:47 in less than 3 months. I would definitely recommend Keith's training for any serious runner. Thank you Keith!

Pedro Queiroz @ 15th October 2012 22:28:22

A month and a half ago I had a session with Keith. Despite me running with minimalist shoes for the past couple of years, his guidance really made me change my technique and become a more efficient runner. This weekend I shaved over 10 minutes off my marathon PB and achieved my sub-3h30 goal. Keith's insights played a very important role in that. Thank you, Keith!

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.

Rob Lederer @ 18th September 2012 12:37:03

I learned more about how to run in my 1 hour with Keith than I have in 7 years of actually running! The technique, once you 'get it', is obvious yet exciting. Shortly after my lesson I ran my second fastest km ever, barefoot on grass, on flat terrain. Previously I could only hit that speed going downhill! Can't wait to see what the next year brings. Thanks again Keith.

Dan Phillips @ 2nd September 2012 17:27:10

After seeing my son's school team train with Keith, I had a session with him last week and found it very useful and intuitive and I hope the start of a steady improvement in my race times... I would recommend to any serious runner who has not had any coaching, that you do so with Keith

Rhett Gibson @ 20th August 2012 00:40:17

In the two months since training with Keith I have run two personal best times over10km and also completed a personal best City to Surf. I have also found that after long runs I am less fatigued due to a more efficient stride. I recommend any runner who is serious about improving their technique book a session with Keith.

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.

Lawrence Stander @ 13th August 2012 12:23:51

Keiths true colours came out in me yesterday. For three years I have been unable to break 64.5 Minutes on the City to Surf track. This year I managed to hit 60 Minutes by simply adopting the techniques that Keith taught me. I am not necessarily fitter, just stronger with better technique that got me that time. Next up Half Marathon... Thanks Keith

Keith Mullen @ 4th August 2012 20:08:40

Recently had second session with Keith, correcting what I was still doing wrong after first session, for me pulling my legs up too high instead of pushing my knees forward. With Keith's wisdom, insights, tips and motivation,I'm now running 30s/km quicker with ease. Definitely the best running investment you could make, highly recommended to runners of any ability. Thanks for all your help Keith, it is hugely appreciated!!!!!

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.

Amy Lam @ 4th June 2012 06:17:23

Keith has improved my technique remarkably. I used to be a very heavy heel-striker. I can now say I am not only a mid-foot runner, but I am running faster, and am far less injury prone. Keith is an amazing technician, and a very impressive runner and motivator. Thanks Keith!

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.

Kim Crowley @ 5th May 2012 11:00:24

I didnt think only an hour could make that much difference to my running technique, but it did. Seriously - that hour changed my life!! Not only am I more efficient at running, I can run faster for longer and my enjoyment has doubled. Thank u so much. Sydney half marathon here I come!!!

Daniel Acocks @ 17th April 2012 10:19:27

After taking up running a few years ago my times became stagnate and it didn't get easier as my legs were constantly injured and sore. A month ago I was introduced to Keith; his knowledge and skill identified my problems straight away and his straight forward approach then allowed me to see the issues for myself. With a basic plan and lots of hard training I have been able to lower most of my PB's over various distances. Anyone interested in running needs to spend some time with Keith, it's essential!!

Christie Lewis @ 7th April 2012 11:03:31

I had my first session with Keith last week, which was also my first running training session ever. He was quick to see what was wrong with my style and the session then focussed on helping me to learn a new running style. The combination of Keith's knowledge and friendliness made the session informative and enjoyable. I'm looking forward to seeing the results of my new technique and exercises in my running.

Dave Sneller @ 18th March 2012 17:23:10

The session with Keith was a real eye opener for me as I have been running all my life but had never really thought about good form which I now realise is the most important aspect of running if you wish to stay injury free. I found Keith to be very friendly and articulate in his explanations with a natural unforced enthusiasm The session is a real investment that you will be able to use for the rest of your running life. Cheers 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.

Lawrence Stander @ 23rd February 2012 14:54:54

I have been running for 10 years and suffered from countless injuries. Keith managed to change my technique and make my injuries disappear. His knowledge is endless but what really inspired me what his ability to teach it and his patience. If you want to run properly and I mean properly then this man is your foundaton.

Rose Manousaridis @ 9th January 2012 16:01:24

It's one thing to be able to do something well and quite another to share this knowledge and enable othersto feel confident enough to take it on. Keith did this yesterday and I am pleased to say ( not) that my calves today are most ungrateful. Thanks Keith. Practice makes perfect right?

Rob McDwyer @ 15th December 2011 10:15:33

I had my introductory session with Keith this morning, despite the fact he was knocked off his bike by a car last night! Within a few hours of the session, Keith had emailed me through my before-and-after picture and videos, with an analysis of my form and some more advice on improving my new technique. I am looking forward to putting all of this into practice. Thanks Keith!

Brett Chester @ 30th November 2011 09:53:50

I am a difficult uncoordinated patient at the best of times but Keith AKA the "Running Dr", had me going again in record speed. From shin splints to running. Bliss!! Thank you Keith - eternally grateful.

Albert Alonso @ 9th November 2011 12:52:40

As a Sports Physiotherapist, I see a large variety of running injuries present at our Clinic. Whilst you may injure a joint, muscle, ligament or tendon running - initially you need to address the local site of pain, weakness, inflexibility, poor control, etc - ultimately you need to look at the complete kinetic chain & running gait that overloaded your injured running body part in the first place! Keith has not only been an invaluable part of returning my injured runners back to health, but also contributing to runners' education, gait efficiency & PBs. Thanks Keith!

Scott Partridge @ 30th October 2011 21:27:56

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!

Michael Bedward @ 17th October 2011 14:45:14

Just wanted to pass on a small testimonial anecdote from today's Sri Chinmoy race... At about the 6 or 7km mark another runner pulled level with me and complimented me on my running form. Needless to say, this has never happened before :) I'm well used to getting comments during races but only about my odd footwear. I'm pretty sure that my form went pear shaped in the second half of the race but the first 8km felt smoother than anything i've done before and really enjoyable. All the best, Michael

Ti Smith @ 23rd May 2011 09:05:15

Thank you for the training over the past couple of months. The change in technique and intense sessions paid dividends in the SMH Half Marathon with a 93 minute run and negative splits for each 5k. It has given me the confidence to step up to a full marathon later this year and an opportunity to run and run!

Warren Williams @ 21st January 2011 14:55:02

I have trained with Keith in Sean Williams' Squad for the past few years. He is an inspiration to all of us and a great mentor to the junior runners. I have had a one on one run with Keith around the hills of Coogee and in that short time he was able to pass on some very worthwhile techniques to improve my hill running and cadence!!!

www.keithbatemancoaching.com/240

Awards

Australian Masters Athletics

Most Outstanding Athlete 2010/2011

Our recipient has had a very successful year which included three World Records and five
Australian Records. On a number of occasions our recipient kept narrowing the gap
between his performances and the elusive world records until he finally achieved it in the
one mile and the 3000m, eclipsing the previous mark set by Ron Robertson from New
Zealand, who himself has gradually been overtaking the records set by our own Hall of
Fame star Alan Bradford. To further demonstrate our recipient’s outstanding performances
his 1500m Australian Record has an age grade of 99.6%. Within a five weeks gap between
the two of the world records our recipient achieved an Australian Record in the 10km for
good measure.

Athletics New South Wales

3 awards for 2010/2011

New South Wales Masters Athletics

3 awards for 2010/2011

The NSW Masters Athletics Awards Lunch was held at Ryde-Eastwood Leagues on Sunday 5th june 2011.

Keith Bateman won 3 awards after setting many world, national and state records in the 55-59 age group:

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Sponsors

Ron Hill

I am delighted to be supported by this leading UK brand

Ron Hill running gear

For the past 40 years the brand has sold successfully in UK and Europe, and has now been launched in USA and Canada.

This official website for Australia allows you to select running wear designed in Great Britain offering comfort through fibre technology.

Who is Ron Hill?


Dr Ron Hill MBE is one of the world class distance runners of all time. Ron excelled at marathons and was the first Briton to win the Boston Marathon.

Later in 1970 Ron went on to win Commonwealth Games gold in Edinburgh in a world record of 2:09:28.

Ron combined his unique running knowledge with his career as a textile chemist.

Ron was the first person to use synthetic fabrics in sportswear, and this passion lead him to set up Ron Hill Sports in 1970 to sell his designs of running wear.

Visit their website ronhilldownunder.co.uk

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Keith's blog

I started this blog in the run up to the World Masters' Athletics games in Sacramento July 2011.

I hope it makes interesting reading ...

You will find the blog here

The blog was just for the WMA games so is no longer being updated but I hope some people will find my thoughts and experiences interesting and perhaps helpful in preparation for their own races.

2016
By request I have restarted the blog as I attempt the 60+ world records.
























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Contact

Session details on Prices & bookings page

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Facebook page

Subscribe to our Facebook Page

For news of workshops and other events


Subscribe to our Facebook page to keep in touch

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Useful links

Running-oriented services

I am familiar with or personally know or run with everyone orininally listed in this section.

At larger organisations staff change over time or my customers might not be treated by/served by someone I know - so if this relates to your experience please let me know. eg most physios and podiatrists do not understand that current day so-called running shoes are abnormal and change the way people run, causing many injuries. If they think minimal shoes are bad, not understanding that high-impact is caused by poor technique and that cushioned, raised-heel shoes promote this bad technique then tell me! I will remove them from this listing ;-)

If you think of any other useful links please Contact me

Thank you

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Running gear

Ron Hill

Downunder Runner

I have always loved Ron Hill gear and I was delighted when Downunder Runner asked me if I would like some gear. That was in 2010 and it's all I wear. Non-Australian or New Zealand residents might like to look at ronhill.com.

Shoes

Shoes are a major problem!

I will never recommend any particular brand of shoes (except a particular model) as, even when a shoe company produces as suitable shoe, most need to change it to sell more shoes; colours and adding unnecessary, unhelpful, so-called 'scientific' additions.

Please bear in mind that when making any change you need to massively reduce distance and intensity and rebuild gradually. The answer to injury problems is to improve technique and at the same time remove the detrimental effects of chunky, heel-raised shoes. Shoes companies will blame light shoes for injuries - I blame shoe companies for being a major contributor to injuries by making everyone run badly because of the shoe design.

We shopping, also look at non-running shoes such as 'Gym' shoes or 'Crossfit' shoes - the labels shoe shops put on shoes are sales-driven. (eg racing Flats that are neither flat or suitable for racing, 'barefoot' that are nothing like barefoot.)

To help you choose running shoes and everyday shoes (which should also be flat, thin and flexible) we have suitable models shown on our book website.

Older Yet Faster by Keith Bateman and Heidi Jones

www.keithbatemancoaching.com/520

Runner-friendly GPs

Dr Irwin Light

A marathon runner himself; understands runners

580 George St
SYDNEY
NSW 2000

(02) 9261 9261

Dr Trevor Tingate

Experienced runner

Surry Hills Medical Centre
569-573 Crown St
Surry Hills
NSW 2010

Phone:02 9699 3311

Tuesday: 0900 - 1400
Saturday: 0900 - 1400

www.keithbatemancoaching.com/530

Runner-friendly physios

Albert Alonso - Sports Physiotherapist

Bondi Physiotherapy & Sports Injury Centre

Bondi Physiotherapy & Sports Injury Centre
30 Curlewis St (Cnr Wellington St)
Bondi Beach, NSW 2026
Tel: (02) 9130-6914 | Fax: (02) 9130-1318

www.bondiphysio.com.au

Lewis Ingram Physio - I come to you

B Physio (Hons Class I) Strength & Conditioning Coach

Lewis Ingram Physio


By Keith Bateman: I have personal experience of Lewis's work and am very impressed with his knowledge but more than that; with his simple yet effective solutions. It fits closely with the way both Heidi (Podiatrist) and I (technique-change) work. His aim is to find and treat the problem rather than the symptoms and in this he is very successful. Most impressive!.





Website

Email: Lewis.Ingram.1986@gmail.com

Tel: 0434 825 572

Jeremy Daniher @ The Physiotherapy Clinic

Waverley Street Bondi Junction

The Physiotherapy Clinic

The Physiotherapy Clinic specialises in the assessment and treatment of muscle and movement imbalances. We take a total body approach to screen for postural faults, joint malalignemnt, and areas of suboptimal neuromuscular control.

We combine hands on physiotherapy wth specific exercise prescription to meet your running goals. Exercises may include "downtraining" of overactive muscle groups," retraining" of appropriate muscle firing patterns, specific stretches, or targeted strengthening, aiming to regain control of dynamic movment. Exercise prescription specific to your body and related to the demands of running can maximise your performance and minimise the risk of injury.

We work closely with your running coach, sports massage therapist, podiatrist and other health professional to achieve a collaborative approach to optimise your health and results.

Level 9
Suite 904/3 Waverley Street
Bondi Junction
Sydney
NSW 2022

Tel: 02 9387 1011
physiotherapyclinic.com.au

Jo Hadley

Sydney CBD

Quay Health
level 6
10 Bridge St
Sydney CBD

Website johadleyphysio.com

Jo Hadley on Facebook

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Dietitians

Dr David Mann

Dr Mann's suggestions improved my performance inside a month

Dr David Mann
Consultant Dietician-Nutritionist
St Vincent's Clinic
02 8382 6570

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Osteo & Sports Massage

Dr Christopher Jones - Osteopath

Bondi Junction

Chris Jones osteo Bondi Junction

Dr Christopher Jones is an Osteopath working in Bondi Junction. He has also completed a Sports Science degree and specialises in running injuries.

A keen runner himself, Chris was a member of the Australian Junior Team for 800m and 1500m.

He has worked on the medical staff of the Australian Athletics Team including placements at several national and international competitions. He also worked on the Diamond League circuit in 2007 and has treated numerous world and olympic champions including Tyson Gay, Jeremy Wariner and Cathy Freeman.

He always works with a view to getting you back to running as soon as possible and will consult your coach to work out the best way to manage your training.

301 / 9-13 Bronte Rd
Bondi Junction
Sydney
NSW 2022

02 9389 5457
chrisjonesosteo.com.au

Sports & Spine

St Peters

Runners Clinic

Sports & Spine is a sport-specific injury management center with a special interest in running related injuries.

Fellow Runner and Sports Chiropractor Matt Bulman uses Instrument Assisted Soft Tissue Management, Dry Needling, Active Releases, Rehabilitation, Spinal Adjustments and Peripheral Joint manipulation to return you to running as quickly as possible. A strength of his treatment approach is that he treats you in a functional position.

Matt is a long distance runner and regularly trains with Sean Williams SWEAT as well as Woodstock Runners in Sydney's Inner West. He spent several years working for Nike, and currently sees the benefits of minimalist running shoes and improved running technique.

Matt is an evidence-based chiropractor, Editor of the national organization COCA News, and has served as a chiropractor for Sydney Marathon Clinic, Narrabeen Allnighter, Sport Climbing Australia, The Renault National Beach Volleyball Tour.


Dr. Matt Bulman
Chiropractor
Sports & Spine
1-7 Unwins Bridge Road
St Peters, NSW 2044

Sports & Spine

Facebook

M:0420 525 383
T: 8197 0090

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Local groups, clubs, coaches

Sydney Striders speed group

Meet 6am Paddington Gates, Centennial Park - Wednesday & Friday (Free)

Please check the Sydney Striders website and call the contact person to confirm arrangements but you can expect the group to run almost every Wednesday and Friday of the year.

The group caters for all standards and the routines are designed around everyone being able to train together, at their own pace.

Wednesday normally alternates between hill reps and 2 minute reps on the flat.

Friday is normally a series of 1km reps.

Sydney Striders membership is not required. Free to attend (also fun and friendly)

SWEAT training squads

Centennial Park Tuesday, Thursday, Saturday, Sunday

The morning squad for beginners and intermediate runners is on in Centennial Park each Tuesday (6.15am), Thursday (6.15am) Saturday (7.30am) and Sunday (7.30am).

They meet under the pavilion at McKay Oval on Grand Drive.

All runners in the squad are put on an individualized training program which incorporates the squad sessions and any other training the coach feels they require (if any). This program helps runners to prepare for targeted races or simply running fitness goals.

Sessions include, hills, long reps, short reps, tempo running, fartlek and long runs. It is a big group with runners having a wide range of speed and endurance, so runners are sure to find training partner of a very similar level to them!

The Kids squad for 5-16 year olds is on each Wednesday (4.00pm) and Friday (4.00pm) at McKay Oval on Grand Drive. It is for runners of all ability levels.

The elite squad has qualifying times and train most days.

Training camps are held every month or two for runners looking to get out of the city and train in a rural environment.

www.sweatsydney.com.au

The Running Company - Bondi Beach

Every Monday and Wednesday night 6:15pm for 6:30pm start - it's fun and free!

For more details:
http://www.therunningcompany.com.au/bondi/run-club.html

therunningcompany.com.au
P 02 93655485
Shop 6/157 Curlewis St
Bondi Beach

Note - Store physically located on Gould st, 1 store down from Billabong and 10m South from the corner of Gould and Curlewis st.

Rejoov Fitness - Centennial Park

Tuesday, Thursday, Friday, Sunday

Rejoov Runners - Centennial Park

Tues / Thurs / Sat speed sessions: tempo, fartlek, hills, intervals - fabulous variety around the park

Sunday long runs: various pace groups with similar pace buddies

Well established & popular running groups. All levels & ages, men & women - everyone welcome. Take the guess work out of your training with our various reps & distances to suit your level. Significantly enhance and enjoy your fitness and train for specific events from 5k to marathons (and ultras). Sessions start with a warm up. After the warm up jog we go to a different session location for every session of the month. Always welcome to bring along any friends or family including kids.

Highly experienced coaches Greta & Chris Truscott

P: 0419 021 694

E: greta@rejoovrunners.com.au

W: rejoovrunners.com.au

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Strength and posture

guzzFit Training - Be the greatest you

The Work Shed Gym 74 Perouse Rd Randwick as well as the surrounding suburbs, beaches, parks and fitness facilities

Schedule a free consult with guzzFit Training to understand what it takes to reach your desired fitness level.

Have you sought out and compared different fitness training techniques to become who you should be?

We can meet up for a free consult to make it happen!

Get guzzFit.com

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Technique videos

Do good long-distance runners heel strike?

Not in this video ...

Exercises and demos

Some relevant technique videos, and exercises:

This is a good instructional video on butt kicks done the way I would to aid good form
Butt kicking - from New York Road Runners

Another good video, this time on posture
Running Posture - from New York Road Runners

And a more detailed video on leg and foot movements
Leg Movements - from New York Road Runners

Getting the foot to come up under the hip by coach Jeff Grant of Hillseeker Fitness in Switzerland - I think you should feel the foot coming more forward than up when moving but this is a great exercise to make sure you are not trailing the back foot.

Harvard University video

Boston Marathon 08 Elite Runners' Technique

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Runner-friendly podiatrists

Feet On the Move - Bondi

Heidi Jones - the runner's podiatrist

  • Biomechanical assessment
  • Gait analysis
  • Non-orthotic therapy
  • Technique-improvement exercises

Senior podiatrist at St Vincent's hospital high risk foot clinic, specializing in diabetic podiatry - part time

General treatment: removal of corns, calluses, warts, ingrown toenails, nail cutting etc

Heidi Jones Dip.Pod., MA.Pod.A
248 Bondi Road
Bondi
NSW 2026

P: 9389 8525
M: 0417 663 187

bondipodiatrist.com