Lex Anderson Running Technique Coach

23/06/2026

JUST ANOTHER PERSON'S OPINION
.... A 'REVIEW' from - Nina TERREY
... and still continuing our resurrection of previous (older) reviews. Below is a review from Nina, regarding her experience with me and the 'Running Whisperer' method.
If you do have problems of any kind with your running you may want to consider us. Hopefully reading this may just help motivate any who think their run beyond help!!

'..... I have been coached by Lex for the last few years and with his firm and specific guidance I have taken 2 minutes off my run time- 6.30/km to 4.30km. I recall he said way at the start that I would run under 5 mins /km and I did not believe it possible- but each lesson he has tinkered with my run technique and his technical knowledge and skill is world class. I am still learning today and have two international run wins which I owe to Lex and his mastery!'

Thanks Nina, very much appreciated!!

22/06/2026

HOW FEMALE ATHLETES NUTRITIONAL DIFFER FROM MEN'S

Female athletes have different nutritional requirements from men due to physiological and hormonal distinctions. Women generally require fewer total calories, have different macronutrient oxidation rates during exercise, and face higher risks for specific nutrient deficiencies (such as iron and calcium) and relative energy deficiency in sport (National Institutes of Health (.gov)).

Specific nutritional differences and requirements for female athletes include:

Energy Requirements & Metabolism: Women naturally possess a higher percentage of body fat (which is beneficial for burning fat during endurance events) and less muscle mass, leading to lower total daily calorie needs compared to men of similar size (TrainingPeaks). However, women oxidize more fat and less carbohydrate during submaximal exercise (National Institutes of Health (.gov)).
Protein Needs: While men often have higher absolute protein needs due to greater muscle mass, female athletes still require a higher daily intake than the general population (at least \(1.6\text{ g/kg}\) of body weight) to support muscle repair and recovery (National Institutes of Health (.gov)).
Micronutrient Risks: Female athletes are at a much greater risk for reduced iron stores, anemia, and lower bone mineral density (GSSI Sports Science Exchange). Iron, calcium, and Vitamin D intake require strict monitoring to prevent bone stress injuries.
Menstrual Cycle Adaptations: Hormonal fluctuations (estrogen and progesterone) during the menstrual cycle alter metabolism (National Institutes of Health (.gov)). Estrogen acts to "spare" muscle glycogen and promotes the burning of free fatty acids, meaning women may need to adjust carbohydrate and protein intakes dynamically during different phases of their cycle to optimize performance (Trail Runner Magazine).

20/06/2026

RUNNiNG WHISPERER FAMiLY UPDATE - Isaac
STARTING to REMOVE the ISSUE of (everyone's) LEFT LEG
TO REDUCE his (LEFT) GROUND CONTCT
From his most RECENT session

As noted before, Isaac is a quite talented athlete who apparently seems to get injured far too often!! Initially, noting his run had been feeling "quite unbalanced"!

SO ..... after starting to restoring his equilibrium = so he felt more balanced. Then in the following session, giving him an understanding of how to activate his left glute within the running motion. We arrive at ....... removing the prolonged ground contact of his LEFT foot.
Again this will aid in ENGAGING his LEFT GLUTE and HAMSTRING appropriately!! It also means that his LEFT KNEE/UPPER LEG will have better FORWARD DRIVE (increase in STRIDE).

Below is video of part of our session from last weekend where in the FIRST VIDEO he is using the CUE t to CHANGE/REDUCE the time, the weight of his LEFT LEG GROUND CONTACT and start to STABILISE his LEFT HIP.
In the SECOND VIDEO, you can see (his normal run) where his LEFT FOOT is on the ground longer, with: consequently leaving the ground later (creating more 'drag' forces), a greater LEFT FOOT plantar flexion (toe pointing at the ground, this will inhibit his landing mechanics LEFT arm/elbow goes back further behind body, to the point were the elbow angles IN - this will PULL ON the LEFT shoulder, which in turn will PULL ON the PELVIS and as above, destabilises the LEFT side of the PELVIS. This then lessens or 'kills' the forward leg drive!!!

Probably suffice to say, just WATCH HIS LEFT LEG/EBOW/HIP in the two videos (esp. the SECOND one!!

19/06/2026

HE RUNNING ADVISOR
DO YOU NEED A COACH TO GUIDE YOU THROUGH A RUNNING PROGRAM?

Prompted into posting this as I have had some enquiries this week to recommend someone to write a running/training program for their particular circumstances. As above I always recommend The Running Advisor (James Barker)!
So, by way of introduction, thought it also opportune to borrow an excellent post from his page.
Below is that (rather excellent) post, discussing whether coaching yourself is indeed a wise decision or if you should, in fact, have a coach who can devise and implement a program suited to your actual needs.

'...... some of the most experienced runners get to their level because they were guided exceptionally well. One of my coaches early on, Andrew Lloyd, who had won Commonwealth gold years before was still being guided by his coach at the time, he said ‘trainers need trainers’, to this day I still believe that statement.
I believe an outside view is more objective and reduces the emotional component to running. Let’s face it, running is highly emotive for those that have been running for a while. It’s really easy to go out for the extra training run even though you know you shouldn’t because your knee is sore!! Being subjective doesn’t allow you to step back and look at the big picture.
Can you guide yourself? There are a few that have managed to do it. The higher the level of running, the more reliance is placed on a strong program that is well planned. Of course training with a coach often brings a group of runners together allowing you to immerse yourself in the ‘group training effect’.
A coach and to a degree a program is able to plan things according to your current race goals and fitness. Trainers are often far better at coaching others than they are able to coach themselves.
Sometimes if you are running really well the coach is able to be more objective and hold you back.
If you don’t have a coach you can bounce ideas off a friend or someone who has some experience. As you get older you do become a little more sensible. Using the internet or online programs doesn’t allow you to get the objective feedback for your particular situation. It provides regular non specific information; hence the couch to 5 km programs.
The best runners have trainers, trainers need trainers and if you are new to running with a particular goal in mind at the very least you need an individualised program! A program with your fitness level, lifestyle and previous injuries taken into account.
This is why I’m here....let me know if you want to talk programs!'
So ..... some of the questions you need ask yourself in forming your decision are:
Would I be better of with a program written by someone with expertise and experience.
What experience and expertise do I have (how capable am I of performing this task with any level of surety)?
What do I want out of running, what are my goals?
How serious am I and what are my expectations?
Is my program tailored to me as an individual?
Is it someone else's program, is it off the internet, do I even know where it came from?
How well do I understand the extent of 'The Law of Individuality' (i.e., everyone is different)?"

If you do decide you do need a coach for a BETTER program TO HELP take to the next level, then 'The Running Whisperer' cannot recommend 'The Running Advisor' highly enough!!!!!
AND cannot recommend James Barker HIGHLY ENOUGH!!!!!!!!!!!

18/06/2026

WHY AM I NOT a WORLD CHAMPION?!?

A Little Bit Of SWEARING May HELP You RUN BETTER
Science backs this up: swearing really can improve your running. Research shows that letting out expletives during intense exertion increases physical power, delays fatigue, and significantly raises your pain threshold.

WHY SWEARING GIVES YOU a BOOST
PAIN TOLERANCE: Studies show that dropping curse words can help you endure discomfort for nearly 50% longer, which is a massive help when you are pushing through a difficult stretch on a long run.
INCREASED POWER: Research has demonstrated that blurting out taboo words can increase grip strength and overall physical output by up to 10%.
PSYCHOLOGICAL EDGE: Swearing helps relieve inhibitions, reduce stress, and trigger a natural "let-it-go" response that allows you to dig deeper emotionally.

HOW TO APPLY IT
KEEP IT TABOO: Substitute words like "fudge" or "shoot" do not produce the same performance-enhancing effects. The taboo nature of the word is what triggers the brain's reaction.
DON'T OVERDO IT: The adrenaline boost wears off if you constantly swear at everything. Save the F-bombs for the final mile or the toughest intervals.

https://www.youtube.com/watch?v=hTYs3phIfkc

17/06/2026

Another RUNNING WHISPERER Result - Hayley M
'HOW MUCH FASTER WOULD I EXPECT TO RUN'
........ AMAZING 10KM PB


For some context = Hayley has been running seriously for about 18 months, and started with me approx. 3 months ago. From the start all went to plan, and we have made good, consistent progress.
Fortuitously, we recently had a conversation during one of her sessions regarding running faster times/PB's and what she could expect ...... I answered there will be some runs where she would run a Parkrun PB by a few seconds, but I be a bit disappointed because if the 'CUE' really works, or fits the athlete well, I expect it to run a faster time by around (at least) 30 seconds. After all it is changing each stride you take = it ADDS UP pretty quickly!!

AND, here is a TEXT she SENT, not long after that conversation ............

"Hi Lex
I know we talked about how I would likely shave another 30 seconds off my 5km PB this weekend, but instead I managed to take 7 MINUTES off my 10km PB at the Mother's Day Classic this morning with a time of 56:15. What's even better is that I finished feeling strong thinking I could have kept running (maybe I should have pushed harder!)
Thanks again for everything!"

YES - A 7 MINUTE 10KM PB - not bad at all!!!!!!! And first time under 60 minutes!
Big congrats Hayley

16/06/2026

JUST ANOTHER PERSON'S OPINION
.... A 'REVIEW' from Nida MOLLINSON

Below is a review from Nida, regarding his experience and gives an excellent (athlete's) perspective on the use of 'Old Way/New Way'............
AND, please remember, if you do have problems of any kind with your running, you may want to consider us. AND hopefully reading this may just help motivate any who think YOUR run beyond help!!

And now Nida's review .....

' .... My whole family has benefited from Lex’s expert knowledge of running mechanics, his coaching has helped us all improve and enjoy our running more.
Every now and then you meet someone who is born to teach. I’ve seen Lex work with girls and boys, men and women, it doesn’t matter what age, he always finds the common ground for a conversation and coaching relationship.
Then you have to love the subject matter you’re teaching. Lex has a curious mind, his capacity to absorb information is prodigious, and he’s a walking compendium of sports knowledge. So whatever sport is involved in your running, he can talk in an informed way about it and understand the skills and demands of the activity.
Lex is able to improve any person’s run, when faced with a problem he will persist until he finds a “cue” to solve it. One of the key tools he uses to help you change the way you move is to get you to compare your “old” run with the “new” one you have learnt. I am constantly amazed at how strange it feels when you compare your old way of moving to your new running style.
So if you’d like to run more quickly and efficiently or if you’re having persistent problems with running related injuries, give Lex a call.'

Thanks Nida! This is exactly (your kind words) what makes what I do, so MOTIVATING for me.

15/06/2026

DO YOU REALLY NEED SPORTS DRINKS TO STAY HYDRATED??
WATER vs ELECTROLYTES

Even before you read this, for those of you are biased toward sports drinks, you may want to CONSIDER where most of the research comes from (eg the Gatorade Sports Science Institute?!?) or (probably) more importantly who sponsors the research who sponsors said research?

BELOW IS A REASONABLE CONSIDERATION of WATER vs SPORTS DRINKS and when either is appropriate ........

Here is the breakdown of why WATER WINS and when you might actually need a sports drink:

WHY WATER is BEST
Quick Absorption: Water absorbs into the bloodstream almost as fast as specialized sports drinks.
Calorie-Free: It hydrates without the added sugars and additives found in many commercial beverages.
Dietary Electrolytes: You naturally replenish electrolytes like sodium and potassium through your regular daily meals, making powders and sports drinks unnecessary for day-to-day life.

WHEN to CONSIDER a SPORTS DRINK
Specialized drinks or electrolytes can be helpful in specific scenarios:
Endurance Exercise: If you are sweating heavily for more than 60–90 minutes.
Extreme Heat: When high humidity causes you to lose significant fluids and salts.
Recovery: If you are recovering from illnesses involving severe fluid loss (like vomiting or diarrhea).

Plus, some additional info .........

We hear a lot about electrolytes and hydration, but what is an electrolyte and when should we drink them with water to hydrate ourselves? Learn more with nib.

14/06/2026

RUNNiNG WHISPERER FAMiLY UPDATE - Will BARLOW
Further CHANGING FOOT POSITIONING at GROUND CONTACT
NOTE the DIFFERENCE in STRIDE LENGTH
- This week's session

This is from Will's Fridays session.

SO ...... similar to (other) recent posts, we had used the 'foot landing cue' to help STABILISE Will's LEFT HIP and UPPER body, and while it had worked to an extent, it still DIDN'T have Will's foot 'squarely in contact with the ground' = with consequent heel drop and subsequent movement through the hip and upper body.

The point to be considered here was, EVEN THOUGH the cue had shown it could actually work, Will could NOT quite get his FOOT all the way INTO the CORRECT position??
The coaching consideration therefore is, is the cue NOT appropriate, is it the athletes INABILITY to make (such) a LARGE adjustment, or BOTH?
In this case we explored the option of being 'a large adjustment', and consequently (simply) asked Will to EXAGGERATE the positioning of the cue = to get the foot into a greater dorsiflexed position before landing.

This 'worked a treat', working almost immediately, and as can be seen in the first run in the below video, producing greater STABILITY through the LEFT HIP resulting in a much better FORWARD DRIVE. Simplistically, his LEFT foot is starting its movement forward EARLIER through its reduction in ground contact, allowing a greater swing and foot speed/power coming OFF the ground!
The COROLLARY or consequence being an excellent INCREASE in STRIDE LENGTH and MOVEMENT SPEED = and therefore better forward SPEED!!!

Yes, the (first) RUN does actually LOOK 'BOUNCY'!!!!!
This really was an EXCELLENT result!

Send a message to learn more