Running gait analysis and performance coaching, Sydney

Running economy and mechanics

Gait assessment looks at cadence, ground contact, vertical oscillation and how you use your arms. Those are the things that decide how much energy a given pace costs you. Improving economy makes you faster without changing your fitness, which is the cheapest speed available to most runners.

Strength for endurance

Heavy, slow resistance work — squats, single-leg loading, hip and calf strength, periodised around your racing rather than run as a separate project. The evidence here is unusually consistent: strength training improves running economy and reduces injury risk in distance runners.

Race-specific preparation

Programmes that taper into a race properly, recovery that is planned rather than improvised afterwards, and off-season blocks that build the capacity next season depends on. Your calendar sets the structure.

Two minutes with Dave

Before you run

A warm-up takes ninety seconds and changes how the first kilometre feels. This is the one Dave uses with runners at Five Dock.

A 90-second running warm-up you can do before any run