Running Coaching


Thinking about running for general fitness or wanting to take part in a running event locally or further afield or chase that PB (personal best) or quilify for State, National or International event?

Whether you’ve been running for years or are thinking about getting started, Get Tri Fit running programs/group can help you!!

Do you want to:

  • Improve your speed?
  • Increase your endurance?
  • Train for your first race?
  • Train for a new distance?
  • Set a new personal-best time?
  • Run more efficiently?
  • Check your form and technique?
  • Stay injury free

Whatever your running goals are, GTF provides guidance and advice to help you set, reach and smash your goals! Run with us and receive guidance and advice from a true pro!
Coach ALLIE is a seven-time Australian and state representative, is a 2016 Kona Ironman World Championship finisher and has been involved in coaching all around the world.

We offer a range of different programs and services for runners, from attending weekly training sessions to one-off consultations to develop a comprehensive training plan, or distance coaching via phone, email and/or Skype.

What you get with Get Tri Fit running programs?

  • Train with professional coaches/athletes
  • Train with a coach who has been there and done all those things we should or should not do and has learnt many lessions
  • Train with a mixture of elite runners, intermediate runners and runners just starting out
  • Training sessions/workouts for all levels of age and fitness
  • Be motivated and push harder at training at our weekly group sessions
  • Receive our Runners Resources information, advice and guidance on all things running related – or simply ask us your question at any time!


What is Gait Analysis?

Gait analysis usually involves walking or running on a treadmill. Coach ALLIE will have you running/walking on a treadmill, road and grass to view/record all the different motions. What we are looking for is the way that you move, looking in particular at your feet, ankles, knees and hips. In most cases a GoPro will often be set-up behind, side and behind the treadmill (for example), which will record film of your gait cycle. This can then be relayed to a laptop where slow motion and freeze frames can be used to carefully assess your running or walking style. This form of gait analysis usually focuses on the feet and ankles.

Many injuries are often caused, at least in part, by poor biomechanics.

One way that you can get an idea for yourself whether you pronate, supinate or have a neutral foot strike is to look at the wear of your trainers or shoes. These must be shoes which you worn a lot so that there is a pattern of wear on the sole.

Being able to move efficiently is important in avoiding injuries. Having joints capable of providing sufficient movement and muscles capable of producing sufficient force is vital to generate an efficient gait cycle. If joints are stiff (usually caused by muscle tightness), limiting range of motion, or muscles are weak, the body must find ways of compensating for the problem, leading to biomechanical abnormalities.

Examples of biomechanical abnormalities include:

  • Overpronation
  • Oversupination
  • Increased Q angle
  • Hip hiking (or hitching) - lifting the hip on one side
  • Ankle equinus - limited ankle dorsiflexion
  • Pelvic tilt - can be either anterior, posterior or lateral

Biomechanical problems such as these are usually caused by muscular imbalances (tight muscles working against weak muscles), although they can sometimes be caused by structural problems, such as leg length discrepancies resulting in hip hiking.

The Gait Cycle in Walking and Running
The gait cycle is the continuous repetitive pattern of walking or running. The gait cycle is split into two main phases, stance and swing, with one complete gait cycle including both a stance and swing phase.

The stance phase is the period where the foot is in contact with the ground and equates to 60% of the cycle when walking. The swing phases makes up the remaining 40%. During walking there is a period called double stance, where both feet are in contact with the ground. The swing and stance phases can be further divided into:

Heel strike - The point when the heel hits the floor
Foot flat - The point where the whole of the foot comes into contact with the floor
Mid stance - Where we are transferring weight from the back, to the front of our feet
Toe off - Pushing off with the toes to propel us forwards
Acceleration - The period from toe off to maximum knee flexion in order for the foot to clear the ground
Mid-swing - The period between maximum knee flexion and the forward movement of the tibia (shin bone) to a vertical position
Deceleration - The end of the swing phase before heel strike

When running, a higher proportion of the cycle is swing phase as the foot is in contact with the ground for a shorter period. Because of this there is now no double stance phase, and instead there is a point where neither feet are in contact with the ground, this is called the flight phase. As running speed increases, stance phase becomes shorter and shorter.

Corrections to your Gait Cycle
If it is found that there is an abnormality of your gait cycle. This can usually be correct with a change in footwear, the use of orthotics or an exercise programme.

Running shoes usually cater for those who either overpronate, oversupinate or have a neutral position. It is important to make sure you have the right running shoes for your style of running.