running coach

helen-marchingRunning forms the basis of most sports.  Yet, in the main, we are inefficient at it.

In recent years, running and multi-sport events involving running have become very popular.  And why not?  They are fun, good for weight loss, social, easy to train for etc. etc.  However what I do find interesting is that everyone thinks they can run – if you want to play tennis you go learn how to play, if you want to start golf you go take advice on clubs etc. etc.  But not running.  People start to pound the streets and often things go wrong.

I am an England Athletics Coach in Running Fitness meaning I specialise in coaching distances from 5k upwards offtrack.  Combining this with my interest in biomechanics and my own personal running experience I can help you with injury prevention, training schedules and cross training, running form and all other things running!



Training Schedules

Running Injuries usually happen when you push yourself too hard; often when you are training for an event you haven’t done before and especially when you are training for longer distances like a half or full marathon.

Or it may be that you are stagnant – chasing that PB but doing the same old thing over and over again to no effect.

Everyone is different and whilst there are some good generic schedules out there I can personalise one to your own capabilities and lifestyle.

Your schedule should allow for appropriate recovery, should give advice on pacing, speedwork (or even if you should do speedwork), should be race appropriate and should be realistic.

Please contact me to discuss further.



Cross Training

A well rounded running routine doesn’t just mean time on the road and hills.  To be a stronger, faster and less injury-prone runner you should include some cross training.  Not only will it give your running muscles some well deserved rest it will improve your fitness, strength and speed.

Strength training should be incorporated into your schedule to correct muscle imbalances and also to strengthen and improve the function of those muscles that will be used again and again when running.  Running is a very repetitive motion and therefore runners are prone to overuse injuries.  I am sure you have heard the expression “weak glutes”, for instance, and hamstring and glute (bottom) exercises are imperative to improve your pushing off and avoid lower leg and knee injuries.  It is also important to train your core and upper body to retain good posture when running.

Please contact me for further information.

Injury Prevention

Running Injuries can be caused by being female, being male, being old, being young, pronating too much, pronating too little, training too much, training too little, having a desk job, having a standing job, being inflexible, being flexible etc etc.

I can have a look at your running biomechanics and how you move and give advice on form and general movement.  You may have tight hip flexors – you are a runner you almost certainly have tight hip flexors – and need to do some glute strengthening.  Or it may be that your stride is too long – most recreational runners stride is too long – and we can look at changing your running technique.

Healthy running should be as symmetrical and fluid as possible.  If you constantly run on the road or on a track the camber and/or torque can cause imbalances.  Likewise if you run on a treadmill this reduces the “windlass effect” (the loading of the achilles and forefoot when pushing off) which can cause calf issues.  The list goes on.  There is a lot of work involved that you are almost certainly unaware of between landing on one foot and it then pushing off behind you.

If Personal Training is not for you when why not try Total Core at 9.45am every Saturday morning at Halton Tennis Club?  It’s a general class concentrating on movement incorporating core and glute work with some functional movement.

Please contact me for further information.