Running 4 Happiness Project

Running 4 Happiness Project Local Canberra Running coach and personal trainer here for all things running! Always moving forward ❤️ Running is and always will be a passion of mine.

We love what we do and we are trying to bring happiness and create a running family that will last for years to come! This led me to becoming a qualified Personal trainer & Recreational Running Coach so that I could share what I have learned, my experiences and knowledge helping you along with your running journey and helping you get to where you want to be with your running. Whether you are a beginner runner, an experienced runner looking to add strength and Conditioning, someone looking for a training plan that is specifically for you, or a someone looking for that extra bit of running motivation and support... Then we can help. Please feel free to reach out and tell me a little of what you want to achieve, and let's get you to where you want to be with your fitness and running :)

Kind regards,

Sean

11/01/2026

Well yesterday was a little cooler which was great to see, hoping a few of you took advantage of this and went for a nice run 😉, post your pictures in the comments so we can all bask in your efforts.

On Saturday it was my birthday, so we went and celebrated in the only way I know, we went to Parkrun - Umbagong this week to celebrate. Great to see a huge turnout in one of the nicest Parkrun courses in Canberra. Did anyone else Parkrun anywhere special?

Hope everyone has a great week! Looking forward to meeting a couple of new people this week as well the usual hardworking legends.

Either this or explaining why running isn't bad for your knees 😉
11/01/2026

Either this or explaining why running isn't bad for your knees 😉

🏃‍♂️ Simple Running Form Self-Checks (Without Overthinking It)You don’t need fancy equipment or slow-motion video to wor...
10/01/2026

🏃‍♂️ Simple Running Form Self-Checks (Without Overthinking It)

You don’t need fancy equipment or slow-motion video to work on your running form.
In fact, some of the best form checks are simple and feel-based.

Here are a few easy self-checks you can use on your runs 👇

✅ 1. Posture check
Ask yourself:
Am I standing tall through my chest?
Or am I slouching as I get tired?
Think “tall and relaxed”, not stiff or forced.

✅ 2. Tension check
Every few minutes, scan your body:
Are your shoulders creeping up?
Are your hands clenched?
Is your jaw tight?
If yes → relax and reset.
Tension wastes energy and builds fatigue.

✅ 3. Rhythm check
Your steps should feel:
Smooth
Even
Repeatable
If your stride feels heavy or choppy, slow down slightly and let your rhythm settle.

✅ 4. Effort check
You should be able to:
Breathe comfortably
Hold a short conversation (on easy runs)
Feel in control of your movement
If effort spikes, form usually breaks down soon after.

🚫 What NOT to do
❌ Don’t stare at your feet
❌ Don’t force changes mid-run
❌ Don’t try to “fix everything” at once
Form changes work best when they’re subtle and gradual.

🟢 Simple takeaway
Pick one check only for each run:
Posture
Tension
Rhythm
Effort
Do the check, reset, and keep running.

That’s it.
Next week we’ll look at cadence and stride length, and why small changes (or none at all) are often the smartest option.

With Canberra set to heat up over the coming days, it’s important to be smart with your training. Heat adds a huge physi...
09/01/2026

With Canberra set to heat up over the coming days, it’s important to be smart with your training. Heat adds a huge physiological load to the body, so adapting your approach is key.

Best option if you can:
👉 Run early in the morning or use the treadmill to avoid the worst of the heat.
But we all know that’s not always possible… so here are some practical do’s & don’ts 👇

DO ✅
• Slow the pace down – heat increases heart rate and perceived effort. What feels “easy” in winter is not the same in 30+ degrees.
• Hydrate before, during & after – water + electrolytes (not just water).
• Use electrolytes – especially if you’re a heavy sweater.
• Wear light, breathable clothing – ditch the dark colours.
• Choose shaded routes where possible.
• Listen to your body – dizziness, chills, nausea = stop. No ego.
• Shorten the session if needed – fitness is built over weeks, not one heroic run.

DON’T ❌
• Don’t chase pace or PBs in the heat – that’s a fast track to burnout or illness.
• Don’t run dehydrated – if your urine is dark, you’re already behind.
• Don’t skip fuel – heat increases carbohydrate usage.
• Don’t ignore warning signs – pushing through heat stress is not “mental toughness”, it’s poor decision making.
• Don’t feel guilty for modifying or moving a session – smart athletes adapt.

Coach’s Reality Check
Training in heat is a stressor, just like hills, speed or strength work. Too much stress + not enough recovery = breakdown. The goal is consistency, not suffering.
Sometimes the strongest decision is:
👉 earlier run
👉 treadmill session
👉 or swapping to cross training

Time for new shoes? Why not head to the Runners Shop in Woden, based at 76 Dundas Court
09/01/2026

Time for new shoes? Why not head to the Runners Shop in Woden, based at 76 Dundas Court

07/01/2026

Let's go! It's great to train with like minded people!

07/01/2026

Let's go! Today's video from the Stromlo session ❤️💛💚
Great start for the 1st session 💪🏻

A great turnout for our first term of the Stromlo Block this morning, it was warm, it was action packed and everyone did...
07/01/2026

A great turnout for our first term of the Stromlo Block this morning, it was warm, it was action packed and everyone did amazing! Well done legends!

🏃‍♂️ Running Form Fundamentals: What Actually MattersWhen people hear “running form”, they often think they need to comp...
07/01/2026

🏃‍♂️ Running Form Fundamentals: What Actually Matters

When people hear “running form”, they often think they need to completely change how they run.

Good news 👉 that’s almost never the case.

Good running form isn’t about looking perfect — it’s about moving efficiently and reducing unnecessary stress on the body.

So what actually matters?

🔹 There is no single “perfect” running style
Research shows even elite runners all look slightly different. What they have in common isn’t identical form — it’s efficiency and consistency.

🔹 Big inefficiencies matter more than small details
Things like excessive tension, heavy braking, or overstriding cost energy and increase stress. Small stylistic differences usually don’t.

🔹 Forcing form changes can increase injury risk
Trying to overhaul your technique quickly often does more harm than good. Gradual, subtle changes work best.

What this means for you as a runner

You don’t need to copy anyone else’s style.
Instead, aim for:
✔️ A tall but relaxed posture
✔️ A smooth, steady rhythm
✔️ Relaxed arms, hands, shoulders, and jaw
If it feels forced, tense, or awkward — it’s probably not helping.

Common myths worth clearing up 👇
❌ “There’s one correct running form”
❌ “Heel striking automatically causes injuries”
❌ “Thinking about form constantly makes you faster”
Most running injuries are linked to training load and recovery, not form alone.

Simple takeaway
Think smooth, relaxed, repeatable.
Form tends to improve naturally as:
Fitness improves
Strength improves
Confidence improves

Look out for our next post on Saturday about self-checks that you can use without overthinking your run 👌

Clocking up the KMs and Vert in a 3 hour 20 minute session. When they put challenges on Rouvy one must only pressure the...
06/01/2026

Clocking up the KMs and Vert in a 3 hour 20 minute session. When they put challenges on Rouvy one must only pressure they want you to do it one go 😂

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