Running 4 Happiness Project

01/04/2026

Out from the dark and into the light 🌞

Today's session for the Stromlo group was some appetising hill sprints to start the day. Focusing on good form, maintaining a constant pace and trying to keep breathing controlled until the end of each rep.

It certainly was a tough session this morning but everyone gave a solid effort 💪🏼

01/04/2026

For a long time, many runners avoided strength training because they believed it would make them heavy, slow, or less efficient. We now know the opposite is true.
When done properly, strength training can improve running performance, increase durability, and reduce injury risk.

Running places repetitive stress on the body. Every step requires your muscles, tendons, and joints to absorb and produce force. Over time, stronger tissues handle that load more efficiently.

Strength training helps runners by improving:
Running economy – stronger muscles use energy more efficiently, meaning you can hold pace with less effort.
Force production – the ability to push into the ground more effectively with each stride.
Tendon stiffness and elasticity – which helps store and release energy with every step.
Joint stability – especially around the hips, knees, and ankles.
Injury resilience – stronger tissues tolerate training load better.
But not all strength training has the same benefits for runners.

The most effective programs focus on simple, compound movements that target key running muscles such as the calves, glutes, hamstrings, and quads.

Exercises like:
Squats
Lunges
Deadlifts
Step-ups
Calf raises
tend to provide the most direct carryover.

Heavy lifting isn’t always necessary, but the exercises should challenge the muscles enough to create adaptation. Consistency matters more than complexity. Two short strength sessions per week can often provide meaningful benefits when programmed properly alongside running.

One common mistake is doing random exercises without structure. Another is adding too much strength work on top of an already demanding running schedule.
Strength training should support your running, not compete with it.

This is where structured programming helps. A good plan considers your running load, recovery, and individual needs so strength work enhances performance rather than adding unnecessary fatigue.

If you’ve never included strength training in your running routine, or you’re unsure how to balance it with your training, feel free to reach out to me. I’m always happy to help runners build strength in a way that complements their goals.

31/03/2026

Tonight’s session for the Canberra Marathon Training Group was at Parliament House, where the legends took on either one or two laps of the spider course. It’s not quite a spider—more of a tic—but either way, it’s a challenging one.

With just one more session this Thursday before we head into an easier week leading into race day, this session was always going to be tough—but everyone handled it brilliantly.

Well done, legends. Looking forward to Thursday… it’s going to be epic ❤️💛💚

31/03/2026

📸 April Focus: Strength, Stability & Staying Injury Free

As we move into April, the focus shifts from building the engine to strengthening the body that carries it. This month is all about strength training, durability, and injury prevention for runners. Because no matter how strong your aerobic base is, it won’t matter if your body can’t handle the load.

Over the next few weeks, we’ll be covering:
What types of strength training actually improve running performance
The minimum effective dose (how little you can do and still benefit)
Calf and Achilles capacity
Simple calf routines you can start immediately
Glutes and hip stability
Strength exercises that carry over directly to running
Mobility vs flexibility (what you actually need)
Warm-ups for cooler conditions

Strength isn’t about bulking up. It’s about:
Reducing injury risk
Improving running economy
Handling higher training loads
Staying consistent
Too many runners either ignore strength completely, or overcomplicate it.
This month we’ll keep it simple, practical, and evidence-based — focusing on what actually makes a difference.

If you’ve ever struggled with recurring niggles, tight calves, sore hips, or plateaued performance, this month’s content is for you. And as always, if you’d like help integrating strength properly into your training without overdoing it, feel free to reach out to me. I’m always happy to help you build a plan that fits around your running.

Let’s build stronger runners this month 💪

30/03/2026

As a coach, whenever hills and sprinting come up in the same sentence, I usually expect a few groans—but that wasn’t the case today. We had close to a full turnout and some seriously strong performances across the group, which was great to see.

The session stepped things up beyond the usual short 5–10 second efforts, with 150m hill reps completed over 30–40 minutes. This meant a sustained, controlled push on the way up, followed by an easy walk or jog back down for recovery.

Sessions like this are incredibly valuable for runners, as hill work builds strength through the glutes, hamstrings, and calves while reinforcing good running mechanics such as posture, knee drive, and arm action. The incline naturally reduces impact forces compared to flat sprinting, making it a safer way to develop power and speed without overloading the body. Over time, this type of training improves running economy, helping you become more efficient and resilient, especially when fatigue starts to set in during longer efforts or races

30/03/2026

Another lovely weekend with some perfect chilly temps for running. Well done to our crew who went to Ginninderra parkrun this week.

A huge well done to Matthew getting a new pb at Huskisson Half with a 1.25 😱😱😱 and also to his partner Amy who also ran the event. Great work from these two amazing ambassadors, all that heard work is on track on route to Ballarat Marathon for Amy's birthday.

Then for the social run this weekend, there were many amazing runs all across Canberra so here's a few pictures to round off an amazing weekend.

30/03/2026

💪 Stronger Runners Start Here

Throughout April I’ve been sharing a lot about strength training for runners — and for good reason.

Strength is one of the most powerful tools we have to:
✔ Reduce injury risk
✔ Improve running efficiency
✔ Handle higher training loads
✔ Stay consistent

But knowing what to do and actually implementing it properly are two different things.

That’s where my one-on-one personal training sessions come in.

At Running 4 Happiness Project Gym in Fraser, sessions are fully tailored to the individual. Whether you're a runner looking to build strength and durability, or simply wanting to improve your fitness, every session is designed around your goals.

Sessions typically include:
🏃 Movement and form assessment
💪 Strength training tailored to your needs
🔥 Conditioning and running-specific exercises
🧠 Guidance and coaching to keep you progressing safely

It’s a small private gym focused on personalised coaching, not crowded classes.

If you’ve been thinking about adding strength work into your training but aren’t sure where to start, this is a great place to begin.

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

29/03/2026

I never found mine in Tidbinbilla, some where approx 20km in when it clicked. Lucky I have a new motor now

29/03/2026

28/03/2026

Carb Loading: Who Needs It and When

Carb loading is one of the most talked-about topics in running — and one of the most misunderstood. Let’s clear it up.

Carb loading is a short-term strategy used before longer endurance events to maximise muscle glycogen stores. It’s not something you do before every run.
It’s most relevant for:
Half marathons
Marathons
Ultra events
Races lasting longer than 60 minutes
For shorter events like 5km or 10km races, full carb loading usually isn’t necessary. Normal balanced eating is enough.

When done correctly, carb loading can:
Delay fatigue
Improve endurance performance
Support sustained pace in longer events
But it only works if:
You’ve trained properly
You’ve practiced fueling
Your gut tolerates higher carbohydrate intake
Carb loading doesn’t fix poor training. It supports good training.

A common mistake is dramatically overeating the night before a race. True carb loading is done over 24–48 hours, increasing carbohydrate intake while slightly reducing training load.

Another mistake is trying something new on race week. Nutrition strategies should always be practiced in training first.

And remember — carb loading is individual. Body size, event duration, and tolerance all matter.

This is why I always guide runners through fueling strategies ahead of key events rather than leaving it to guesswork. If you have an upcoming race and you’re unsure whether carb loading is appropriate for you, feel free to reach out to me. I’m happy to help you plan it properly.

Simple takeaway: carb loading is a tool for long races, not a magic trick.

27/03/2026

Always love it when you get updates of people's travels. Especially when they are keeping up with the running also ❤️💛💚.

A massive shout out to Kristine for keeping up the graft in a range of different conditions. Have to admit, I'm starting to think I need a holiday now.