Running 4 Happiness Project

16/04/2026

It's the camaraderie after the session where everyone has thrown down to push themselves, but also support the people around and celebrate their efforts! Great work this morning legends!

16/04/2026

Another great morning with some returning legends and some new for this morning's Fartlek of 2/4/6/6/4/2 with 2 minutes recovery. Super impressed that even 2 of the guys who attended ran a marathon on Sunday so to show up just to get the legs moving was inspiring!

Great effort all round everyone!

15/04/2026

Glutes & Hip Stability: Why They Matter for Runners

When runners think about strength, most people focus on their legs — calves, quads, hamstrings.

But one of the most important areas for running sits slightly higher up… your glutes and hips.

These muscles are responsible for keeping you stable and controlled with every step. Your glutes help drive you forward, while your hips keep everything moving in the right direction.

When they’re doing their job well, running feels smooth and efficient. When they’re not, other areas start to pick up the slack.

That’s when things like knee pain, tight calves, ITB irritation, or even lower back discomfort can start to creep in. It’s often not the problem area itself — it’s what’s happening around it.

Strong glutes and stable hips help you stay controlled, especially as fatigue builds. They stop excessive movement, reduce wasted energy, and help you maintain your form late into a run.

This is where a lot of runners fall down. They might feel good early, but as they tire, control drops off and everything starts to feel harder than it should.

It’s also worth remembering that glute strength isn’t just about big lifts. It’s about control. Single-leg strength, balance, and stability play a huge role in how well this area supports your running.

Like everything in training, it doesn’t need to be complicated. It just needs to be consistent.

If you’ve ever felt like your form drops off late in a run, or you keep picking up small niggles, this is often an area worth paying attention to.

If you’re unsure how to build this into your routine without overdoing it, feel free to reach out. I’m always happy to help you find a simple approach that works.

Simple takeaway: strong hips create stable runners, and stable runners stay consistent.

13/04/2026

Great session this morning with a ladder Fartlek focusing on speed endurance. The grass had a lovely coating of frost but not enough for that lovely crunchy sound. A good turn out with a few tired legs from the weekend but client efforts all round. Well done legends ❤️💛💚

13/04/2026

💪 Build Strength. Move Better. Feel Stronger.

If you’re looking to improve your fitness, build strength, and feel more confident in your training, my one-on-one personal training sessions are designed to help you do exactly that.

At Running 4 Happiness Project Gym in Fraser, every session is tailored to you — your goals, your experience level, and what your body needs.

Whether you’re:
A runner wanting to stay injury free and perform better
Getting back into training after time away
Looking to build strength and overall fitness
Or just wanting guidance and structure

We focus on what actually works.

Sessions typically include:
🏃 Movement and form assessment
💪 Strength training tailored to your needs
🔥 Conditioning and fitness work
🧠 Ongoing coaching, support, and progression

This isn’t a one-size-fits-all approach. It’s personalised coaching in a private gym environment where the focus is on helping you improve safely and consistently. If you’ve been unsure where to start, or you feel like you’re not getting the most out of your training, this is a great place to begin.

📩 Feel free to send me a message if you’d like to chat or organise your first session.

13/04/2026

I can honestly say what an excellent weekend it has been at the Canberra Marathon weekend! We had so many amazing stories with well over 50 athletes covering every single event.

On Saturday there were 5km and 10km events where we saw people not just finishing but also making some amazing memories and setting some new personal records! It was truly awesome!

The fun didn't stop there as on Sunday we had the half marathon and also the full marathon. Kat and myself got to see the true strength and resilience of our runners who took on the marathon for the first time! Emotions were on point and so many great moments!

A huge well done to everyone who ran the events over the weekend! Please share all your glory in the comment section and share your personal bests and PBs

12/04/2026

11/04/2026

🏃‍♂️ One-on-One Running Coaching

If you’re looking to improve your running, having a clear plan and the right guidance can make all the difference.

My one-on-one running coaching is built around you — your goals, your experience, your schedule, and what your body needs to progress safely.

Whether you’re:

Training for your first event
Building towards a 5km, 10km, half or marathon
Coming back from injury
Wanting to improve your pace and consistency
Or just looking for structure and accountability

We focus on what actually moves the needle.

Coaching includes:
🏃 A personalised training plan tailored to your goals
📊 Ongoing adjustments based on how you’re tracking
🧠 Guidance on pacing, effort, and session structure
💬 Regular communication and support
💪 Advice on strength, recovery, and injury prevention

No generic plans. No guesswork. Just structured training that fits your life.

I use a combination of RPE, pace, and heart rate to guide training, but most importantly, I coach the runner — not just the data.

If you’ve been training hard but not seeing progress, or you’re unsure how to take the next step, this is where having a coach really helps.

📩 Feel free to send me a message if you’d like to chat about your running and see if coaching is the right fit for you.

11/04/2026

Strong calves are essential for runners. They help absorb impact, support the Achilles tendon, and store and release energy with every step.

The good news is you don’t need complicated exercises to build strength in this area. A simple routine done consistently can make a big difference.

A great starting point for runners is:

Straight-leg calf raises
Targets the gastrocnemius (the larger calf muscle used during running).

Bent-knee calf raises
Targets the soleus, which plays a huge role in endurance running.

Single-leg calf raises
Helps develop strength and control in each leg individually.

A simple structure could be:

3 sets of 8–12 reps

Controlled movement

2–3 times per week

Focus on moving slowly and with control rather than rushing the reps.

As strength improves, these can be progressed with added load, slower tempos, or single-leg variations.

Like most things in running, the key isn’t doing something extreme — it’s doing the right exercises consistently over time.

09/04/2026

Thursdays are for running fast, really fast!

This morning's trail intervals, for some it was work as usual but for others it was a light dust off before the Canberra Marathon Festival.

Let's gooook