About Run Well
Run Well is the culmination of the passion & appreciation for running and the sharing of knowledge to help runners of all abilities enjoy running to the fullest. Through expert guidance and coaching, we aim to teach better running technique & efficiency, provide challenging & exhilarating training sessions and prepare runners of all abilities to achieve their running goals and perform to their fullest potential.
We believe that a personalised training program is not only better than a generic one but critical to you achieving your goal. Your program will be specifically designed to maximise your training benefits and hence performance.
If you're serious about reaching your marathon goal, you have come to the right place.
'Run Well' is also a verb. Run Well is a concept that applies to all running; whether slow & steady right up to speed work on the track, tempo, and racing. The concept of 'running well' refers to your running form. Running technique, strength and efficiency must be applied at all times to enable you to build stronger movement patterns through the neurologic development of muscular function and co-ordination. In combination with proven training methods, good running form plus strength & conditioning results in faster running.
This will allow you to run better, run stronger & run faster!
Running is natural, running is primitive, and running is a skill that can be taught, learned, and practised. The continual and regular practise of good running form and good training methods is what makes you a stronger, better and hence more efficient runner. The result is running further and faster, with reduced injury risk.
This has lead to the development of;
the "run well stack: and the 6 week running technique clinic
The lessons learned by our coaches over many years and miles on the track & race course, can be delivered to you in the form of our running technique clinic that is designed to re-train & teach you to run with greater technique & efficiency, whilst developing strength and reducing your risk of injury.
Your Run Well Coaches;
About Rohan Armstrong
Rohan is passionate about running. Believing we are all 'Born to Run', Rohan likes to help everyday people to get running, run better and achieve their running goals.
He is the Principal Osteopath and Clinic Director at City Osteopathy - West in Melbourne, and at RUN OSTEO. With over 25 years in clinical practice, Rohan has been working with athletes of all types and levels, taking him to all parts of the world.
He is an Accredited Athletics/Running Coach and has developed a special interest in running & runners. From the treatment & management of running injury, injury prevention, coaching running technique & efficiency, exercise science, marathon training and programming.
Naturally, a keen runner himself that began on the sportsfield, AFL footballer, a coached 400m sprinter, finally transforming these skills into distance running and the marathon.
It was the lessons learned on the track combined with his clinical experience working with injured runners understanding the mechanisms of injury and a thirst for greater knowledge & understanding that laid the path to becoming a more committed, passionate runner, and marathon training coach.
Most importantly, he learned that the application of quality consistent training employing effective training principles & efficient technique will produce improved performance & better results. Thus the 6 week running technique clinic was born, and Run Well stack evolved that has seen him coach over 150 runners to become better, stronger and faster.
Putting these principles and skills into practise over many years Rohan has been able to continually reduce his PB's over all distances over the past 10 years ( despite his age!!), and cut nearly 9 minutes off his marathon time in his second attempt to break the 3 hour goal,
Rohan takes the regular running group training session every Friday morning at the Tan (meet at 6.00am at gate B, Anderson Street hill) & Running Technique Coaching Clinics around Melbourne.
Rohan's Personal achievements;
Marathon : 2:56:57 (2015)
HM : 1:23:42 (2015)
10Km : 37:30 (2017)
Ryan started running at the age of 15, and this is his story.
It was a good way to complement all of the skateboarding and surfing I was doing ("which was beating me up"). I was never really that great, but I trained hard and was inspired to make a Victorian School boys team in cross country. In my final year of school this goal became a reality, as I scraped through to make the final spot on the team.
From that moment on I decided to have a good crack at running. I moved to Ballarat to further my studies and run with the best Australian distance runners at the time. I was fortunate enough to live with Lee Troop and be coached by Steve Monaghetti. After four years of training in Ballarat and constantly improving, I still had a thirst to improve so saved enough money to get on a plane and fly to Kenya, as I knew there were some good guys training in Eldoret. Once there, with no connections, I again by fortune ended up living at Moses Tanui’s house (the 21km world record holder at the time). I lived and trained under the strict eye of Moses and the training group for 3 months. The group consisted of world record holders, Olympic gold medalists and world champions. You either ran fast or you got lost.
From there on I left Kenya and travelled to Europe to race in the road circuits around Europe. After six years of competition, I decided to take up Duathlon and Triathlon (after being exposed to it in Europe) I went on to represent Australia three times and my career highlight was a strong finish in the World Championships in Hungary, amongst Australian and Victorian titles
I can say after being under many coaches, both here and abroad, I have learnt many great ways to train and understand the importance of recovery. Above all though I love the true simple nature of running and don’t overcomplicate the process. It’s such a beautiful way to connect with nature and yourself and I still run everyday.