Australian Running Coach

14/01/2026

🤓 NEW ARTICLE👇

At some point, the training methods that once worked start to feel less forgiving. Recovery takes longer, joints complain louder, and motivation can dip. The good news is that rebuilding strength after 40 doesn’t mean pushing harder—it means training smarter.

Strength training after 40 doesn’t require punishing workouts or constant soreness. It requires understanding how your body recovers now, not how it did years ago. When training respects that reality, strength comes back faster—and stays longer.

Continue reading…

At some point, the training methods that once worked start to feel less forgiving. Recovery takes longer, joints complain louder, and motivation can dip. The good news is that rebuilding strength after 40 doesn’t mean pushing harder—it means training smarter.

08/01/2026

Finally! 🙌 I did this course in 2012 but didn’t finish it as I was doing my Graduate Diploma Psychology and didn’t realise the time and effort required.

Back then it was an advantage to have this course on your resume; now it’s just as essential as a degree.

I can also proudly say that the article I had to write as part of this course has been accepted and will appear in the Journal of Applied Strength and Conditioning later in the year.

The title of my article is, ‘The Effect of Maximal Strength Training on Running Economy in Long-Distance Runners’.

If you want to have a read, let me know.

07/01/2026

🤓NEW ARTICLE👇

Most people believe better health requires more time, more effort, or more discipline. In reality, it usually comes down to a handful of daily habits done consistently—and many people are overlooking the most important ones. This article cuts through the noise to focus on what truly moves the needle.

Health rarely improves through dramatic change. It improves when small, repeatable behaviours become part of daily life. The challenge is that the most effective habits are often the least glamorous—and therefore the easiest to overlook.

Read more…

Most people believe better health requires more time, more effort, or more discipline. In reality, it usually comes down to a handful of daily habits done consistently—and many people are overlooking the most important ones.

07/01/2026

🤓NEW ARTICLE👇

Most people believe better health requires more time, more effort, or more discipline. In reality, it usually comes down to a handful of daily habits done consistently—and many people are overlooking the most important ones. This article cuts through the noise to focus on what truly moves the needle.

Health rarely improves through dramatic change. It improves when small, repeatable behaviours become part of daily life. The challenge is that the most effective habits are often the least glamorous—and therefore the easiest to overlook.

Read more… Click blog 🔗 in bio

29/10/2025

Thanks to for having me over the past few weeks working with their women’s teams to improve their running mechanics and do some running conditioning sessions.

29/09/2025

Thanks to the U/15 boys for having me 🐯

☄️Coaching clips coming…

09/08/2025

🔥 Follow to maximise your performance 🚀

Drill focus — tight, vertical foot action & locked posture.
Think: tip water out the back of the bucket, toes pulled up into the top of your shoes, roll onto the ball of the foot with the heel just off the ground, ribs pulled down toward the hips. Then — straight up & down with the feet. No big swing, no scraping the ground: just zip up, zip down. 🧲👣

Why it works (sport-science):

Posterior pelvic tilt (tip the bucket back) places your hip in a powerful, stable position for force transfer.

Active dorsiflexion (toes up) and a low heel primes the calf-ankle complex for elastic return.

Ribcage down = core lock = less energy leak and cleaner vertical foot strike.

The “zip” cue enforces a tight, vertical foot path (reduces braking and horizontal waste).

How to coach it:

Start hands on hips.

Pull toes toward shin, roll onto ball of foot, heel hovered.

Pull ribcage down toward hips, knee to hip height.

Small, rhythmic bounces: zip up — zip down (15–30s or 10–20m).

Progress: add arm drive, increase tempo, then use in first-step/accel work.

Common mistakes to avoid:
✖️ Flaring the chest (loses core tension)
✖️ Landing flat or heel-heavy (kills bounce)
✖️ Swinging the foot out front (braking force)
✖️ Over-rotating the hips — keep it vertical

Small details = big gains. Nail this position and your drills will transfer to quicker, cleaner sprint mechanics. 🧠⚙️

👇 Comment RUN for FREE access to my Perfect Running Form Checklist — made for running-sport athletes.
🌐 www.jacobandre.com | 📲

08/08/2025

🔥Follow to maximise your performance 🚀
🏃‍♂️ Fix That Flat-Footed Feeling 👣

Feeling flat through the forefoot during runs?
That “slapping” contact is often a sign your lower leg’s not doing its job.

Enter the Hip Lock Drill — a simple, powerful movement to dial in your foot control, ankle activation, and postural strength.

Here’s how to do it:
✅ Raise knee to hip height
✅ Heel just off the ground
✅ Toes pulled up inside your shoe
✅ Hold for 2 seconds
➡️ Step forward & repeat

🎯 This drill fine-tunes:
🔁 Ground contact control
📏 Postural alignment
⚡ Elastic rebound from your ankle-foot complex

💬 Comment “RUN” for FREE access to my Perfect Running Form Checklist for running-sport athletes!

📲 jacobandre.com
📸

07/08/2025

🔥 Follow to maximise your performance 🚀

Ever feel flat-footed during distance runs? Here’s the fix 👇
You should always aim to land on the front half of your foot — even if your heel lightly touches down, it should never take the load.

This Hip Lock Drill teaches your body to control contact, build strength, and own that posture:
✅ Start in hip lock – knee at hip height
✅ Heel just off the ground
✅ Toes pulled up inside your shoe
✅ Hold for 2 seconds
✅ Step forward and repeat

This activates your ankle joint and lower leg like nothing else – creating better ground contact, posture, and energy return with each stride 💥

💬 Comment RUN for FREE access to my Perfect Running Form Checklist for Running-Sport Athletes!

📲 www.jacobandre.com
📸

06/08/2025

🔥 Follow to maximise your performance 🚀

The Straight Leg Drill isn’t just a warm-up — it’s a biomechanically sound plyometric drill that builds elastic strength, rhythm, and acceleration mechanics.

When done right, it trains your ankle stiffness, ground contact efficiency, and hip mobility — all crucial for running-sport athletes. 🏃‍♂️⚡

✅ Keep your legs straight
✅ Toes pulled up toward your shins
✅ Land on the ball of your foot — no heel contact
✅ Bounce forward — don’t drag
✅ Foot strike should land under your centre of mass

💡 Feel the momentum build with every stride — this drill sharpens the spring-like action in your lower limbs, improving force transfer and stride rhythm.

Perfect for sprinters, footy players, and any athlete who needs explosive movement and high-speed efficiency.

👇
Comment “RUN” for FREE access to my Perfect Running Form Checklist — built for running-sport athletes.

🔗 www.jacobandre.com
📲