Lex Anderson Running Technique Coach

08/06/2026

WHY your WORK ETHIC may just be SABOTAGING your SUCCESS

BETTER runners understand to NOT always MAX OUT their workouts.
Here's some help for you on how to nurture one of the skills that can separate those who achieve long-term success, from those who are often plagued by injury ......

https://www.outsideonline.com/running/training/running-101/dont-always-give-it-your-all/

07/06/2026

RUNNiNG WHISPERER FAMiLY UPDATE - Leanne H
from her FIRST SESSION this weekend
OVERLY ADAPTED TO THE DOMINANT SIDE
or the JOY of being a RIGHT Side Dominant ATHLETE

THIS is an excellent EXAMPLE OF THE BIAS of simply being RIGHT or LEFT SIDE DOMINANT, and the video below will show just how UNBALANCED and therefore uneven it can make your stride.

Accordingly, in the FIRST video, the left foot (power leg) is on the GROUND way to LONG (trying to create force) and consequently is pulling (back) ON the left hip. This pull back increases KNEE EXTENSION, which further DISABLES her HIP EXTENSION, consequently SHUTTING DOWN the GLUTE on that side.

WORSE ..... this in turn creates a MIRROR IMAGE, as the LEFT HIP swings back the RIGHT HIP therefore MUST swing FORWARD - it is the same pelvis!!
AND due to this FORWARD POSITION of the RIGHT hip, the RIGHT LEG can no longer SWING STRAIGHT (it will SWING IN), with the HAMSTRING accordingly decreases its contraction or drive, and the HIP FLEXORS/QUADS start to take over.
TWO PROBLEMS for the PRICE of ONE!!!
And yes, BOTH are increasing KNEE EXTENSION at the expense of HIP EXTENSION.

Leanne has ADDED a FURTHER ADAPTION with the INCREASE of the swing FORWARD of the RIGHT HIP, the (R) FOOT cannot land in a BALANCED position - in the FIRST video she is further forward on her foot on landing and as she COILS or draws her foot back you can see it swinging back and in toward the centre line of her run. Just NOTICE HOW STIFF or LITTLE the RIGHT LEG LIFTS.

In the SECOND VIDEO we have adjusted the BALANCE of HER ARM SWING and you can see there is an IMMEDIATE and SIGNIFICANT CHANGE to her run. She ROTATES LESS, THE LEG SWING IS STRAIGHTER, and the LIFT is SIGNIFICANTLY BETTER!!
Probably easiest to COUNT the number of STRIDES over the 30 metre run and then multiply that number out to 42 kms (Marathon distance). Yes, it is a LOT!!!!!

AS NOTED EARLIER, THIS IS JUST ANOTHER EXAMPLE OF THE MALADAPTIVE MOVEMENTS THAT CAN OCCUR IN A RUN SIMPLY BECAUSE WE ALL HAVE A DOMINANT/FAVOURITE SIDE!!!!!!!!

Very nice work, Leanne!!!

06/06/2026

UNNiNG WHISPERER FAMiLY UPDATE - Jenno
TIMING the REDUCTION of TENSION 'CUE' into
a CHANGE in FOOT POSITION at GROUND CONTACT
- This week's session

This is from this Fridays session. And I should note ......
Jenno has trained with me for almost two years on and off, and in that time we have got some good changes to his movement and leg speed, the one ISSUE that I had NOT been able to CHANGE (significantly) was the FORWARD DRIVE and consequently the STRIDE LENGTH in his run.

SO ...... similar to (other) recent posts, we had used the 'muscle tensioning cue' to STABILISE Jenno's UPPER body, and while it had worked to an extent, it (actually) WAS able to REVEAL an INSTABILITY in LEFT HIP - that is a COMPETING force against FORWARD drive or power of the LEFT LEG.
Accordingly, we IMPLEMENTED the cue to INHIBIT or NEGATE the PLANTAR FLEXION on the lift of her LEFT FOOT = ie the PLANTAR FLEXION was CAUSING a LOSS of HIP STABILITY, primarily through its 'backward' PULL on the LEFT HIP.

The FIRST VIDEO below is UNCUED (with his plantar flexion) and you can NOTICEABLY see the left foot plantar flexion (left foot pointing at the ground) Subsequently, this then creates 'SCUFF' or braking force at ground contact)from a STABLE HIP JOINT!!

The SECOND VIDEO below shows this CUE (minus or negating the plantar flexion) getting good STABILITY through the LEFT HIP with a much better FORWARD DRIVE. Simplistically, his LEFT foot is starting its movement forward EARLIER!! AND, you should be able to see, through this reduction, a greater swing or foot speed coming OFF the ground!

The COROLLARY/consequence being an excellent INCREASE in STRIDE LENGTH (one and half strides over 20 metres) and MOVEMENT SPEED = and therefore better forward SPEED!!!

For Jenno, this really was a GREAT result! Sensational work!!!!!!

05/06/2026

More NOTES on the RUN WHiSPERiNG METHOD:
WANT TO GET GREAT at SOMETHING - what is the secret?
....... GET A (good) COACH!!

Do you need a coach?

What sort of coach do you need?

From my perspective a (good) coach simply assists an athlete to ‘DEVELOP THEIR POTENTIAL’. This INITIALLY NEEDS a consequential ability, or proficiency in analysing their performances - in my case their movements! THIS then SHOULD be UNDERPINNED by the skill and ability to INSTRUCT them in whatever skills are NEEDED. ........ and should ALWAYS be PROVIDED, can be clearly in language that can be understood, in a way that does not confront them, and attained with the least amount of struggle.

Simplistically, to CREATE the RIGHT CONDITIONS for LEARNING.

Normally I would usually post something about the 'Running Whisperer' approach, and attempt to explain “why you need a coach”. Tonight, I thought it might be preferable to let someone more qualified and erudite than myself attempt to explain this.

Accordingly, below is an excellent TED ED talk on this very SUBJECT .........

' ...... how do we improve? Atul Gawande has studied this question with meticulous precision, and in this talk shares what he's found to be the key - having a good coach to provide a more accurate picture of our reality, to instil positive habits of thinking, and to break our actions down and then help us build them back up again. As Gawande says, "It's not how good you are now; it's how good you're going to be that really matters."

IS IT NOT SIMPLE LOGIC, that FINDING SOMEONE with more EXPERTISE and EXPERIENCE in what you are trying to get good at, MAY BE beneficial??

Perhaps if I can't convince you, then Atul can?

https://www.ted.com/talks/atul_gawande_want_to_get_great_at_something_get_a_coach?fbclid=IwAR20FSnYZo8GUeu4SSsfLnpNwp8SOJuKhXU2fFHEDNhKf-wWN8oO9qjeMYA -62194

How do we improve in the face of complexity? Atul Gawande has studied this question with a surgeon's precision. He shares what he's found to be the key: having a good coach to provide a more accurate picture of our reality, to instill positive habits of thinking, and to break our actions down and th...

04/06/2026

IT'S ONLY A FLESH WOUND
..... I think we might ALL be GUILTY on this one!!

03/06/2026

Another RUNNING WHISPERER (sort of) Result - JENNO
A BICYCLE KICK?!?
TUGGERANONG FC in the TOP 4, Ever?!?

Has the world gone crazy!!! Apparently if you get some quality players with some good coaching anything is possible. Even the seemingly IMPOSSIBLE!!!!

Speaking of which - if you have a quality striker, who can score the odd SPECTACULAR goal then let the 'impossible' roll ........
ps Jenno did say, "I think it may be the BEST goal I've ever scored!'

02/06/2026

JUST ANOTHER PERSON'S OPINION
.... A 'REVIEW' from Stuart DOYLE

Actually, THIS WAS THE FIRST REVIEW I EVER RECEIVED!
Below is a review from Stuart, regarding his experience ...........

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 from Stuart .....

'.... I was first introduced to Lex in 2005, by my physio Cath Hogg. At the time,I had been 'broken' and dispirited and had been unable to train consistently for two years due to constant injuries. Cath correctly diagnosed that the root of my problems were coming from poor posture and running 'form' and sent me to this "guy who may be able to help you out".
That was a turning point.
After working with Lex, I went from a state of almost constant injury, inconsistent training and stagnation in my race times, to a fantastic uninterrupted three years of injury free training and racing, highlights being setting pb's for every distance from 5000m to half marathon, finishing in the top 40 in city2surf and representing Australia at two world mountain running championships.
All this at the age of 40!
I still occasionally see Lex to "tweak things" when the odd bad habit creeps in.
I would best describe Lex as being 'gifted' and I'm so glad I was introduced to him all those years ago. Representing Australia was one of the highlights of my life and it wouldn't have happened without Lex (and my physio Cath Hogg).
I'd recommend Lex to anyone wishing to become a better, stronger and faster runner.'

Thanks, Stuey!!

01/06/2026

TEN LIFE LESSONS from SOME OLD GUY ...........

31/05/2026

RUNNiNG WHISPERER FAMiLY UPDATE
YOUNG ATHLETE's FIRST SESSION
QUESTION: WHAT CAN you CHANGE in ONE SESSION

Below is a young footballer who was referred to me by a former ACTAS Coach I worked with!! As in many athletes you can see there is a definite FAVOURING of one side over the other (in his run) resulting in a loss of coordinating balance.

ONCE I could see how he 'put his run together', it was pretty obvious he was LEADING with his RIGHT HIP FORWARD and OVERREACHING with his LEFT FOOT to try and COUNTER this/his state of IMBALANCE. RESULT = UNSTABLE LEFT HIP. There are a number of other balancing issues, but one thing at a time.

SO ..... in the video below he is using the 'RE-balancing' cue for the first half of both runs, and dropping out of the cue in the second half of each run.
CONSEQUENTLY, in the second half of the runs, AS he is NOT ABLE to STABILISE his LEFT HIP, he 'DROPS' his left hip BUT counters (especially noticeable on the return leg) by PULLING BACK and DOWN on his RIGHT SHOULDER. This then pulls/shifts his HIPS to the RIGHT. Which may well be the ACTUAL CAUSE of the HIP DROP.
ALSO due to this you can see a very noticeable LOSS of STABILITY in his SHOULDER GIRDLE and significant movement of his HEAD. Note the movement of the head, will IMPACT on his skills/skill set - visual stability, ie harder to focus eyes on a target!
The SHIFT of the HIPS also seems to affect his LEFT FOOT CONTACT.

Probably suffice to say, just WATCH his SHOULDERS/SHOULDER GIRDLE and understand if the shoulder girdle has significant MOVEMENT then so does the PELVIS. It's the same TORSO!!!!

30/05/2026

RUNNiNG WHISPERER FAMiLY UPDATE - Scott Y
TIMING the REDUCTION of TENSION 'CUE' to
CHANGE her FOOT POSITION on GROUND CONTACT
- Last weekend's session

This is from last weekend's session. Similar to some recent posts, we were trying to get a better STABILISATION of the shoulder girdle SHOULDER GIRDLE and the PELVIS.
We had used the 'muscle tensioning cue' used to STABILISE Scott's UPPER body, and while it had worked to a degree it HAD become obvious that the INSTABILITY in the HIP was COMPETING against it. That is, the CUEING had to concentrate or be lead by the HIP.

Therefore we used a cue to INHIBIT or NEGATE the PLANTAR FLEXION on the lift of her LEFT FOOT. The PLANTAR FLEXION CAUSING a LOSS of HIP STABILITY primarily through a 'backward' PULL on the LEFT HIP.

The FIRST VIDEO below is from BEHIND showing this CUE (minus plantar flexion) for the first half and then letting the CUE go and see there is SIGNIFICANT MOVEMENT through the HIP but also the SHOULDER GIRDLE.

The SECOND VIDEO below is from SIDE ON showing this CUE (minus plantar flexion) for the first half and then letting the CUE go and from this view you can see SIGNIFICANTLY better better DRIVE of the LEFT upper leg/knee - this is resulting SOLELY from a STABLE HIP JOINT!!
The corollary being a nice INCREASE in STRIDE LENGTH and therefore SPEED!!!

Feel free to see if you can IDENTIFY some more CHANGES?
All up, a pretty EXCEPTIONAL result! Sensational work, Scottie!!!!!!!!!!