Progress run coach

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Progress run coach 🏃‍♂️ Physiotherapist | Online Running Coach
🌍 Online Coaching via link ⬇️
💪 Helping you run stronger
⭐️5K 16:23, 10K 34:31, HM 1:17:31, M 2:59:21⭐️

Declan works as a Clinical specialist Physiotherapy in Triage of Rheumatology and Orthopaedics. He works closely with consultants assessing their patients and identifying the patients who he can offer alternative treatment rather than surgery and to plan their rehabilitation. He has a keen interest in sports injuries and works with Sligo Rovers managing the academy players and providing high level assessment and treatment of these elite players. Conditions we treat include:

Neck & Back Pain
Pre & Post Spinal Surgery
Osteoarthritis
Whiplash
Sports injuries
Joint Replacements
Postural Related Pain
Hypermobility
Fractured Bones
Joint problems
Work Related Injuries

3 big PBs this week 👏Patrick ran 36:40 for 10K.Mark ran 18:16 for 5K.Kevin broke 3 hours in the marathon.All brilliant r...
23/10/2026

3 big PBs this week 👏

Patrick ran 36:40 for 10K.
Mark ran 18:16 for 5K.
Kevin broke 3 hours in the marathon.

All brilliant runs, and all came from the same principles.

Consistency over time, variety in training, paces based on current fitness, accountability and regular feedback.

There’s no magic session that gets you to your goal. It’s about getting the training right and sticking with it.

If you’re putting in the miles but not seeing the progress you want, more training might not be the answer. You might just need a better approach.

I’m taking on 3 new athletes for online coaching.

Comment RUN if you want help reaching your goals.

My first sub-3 marathon athlete. 👏Kevin came to me after running close to 3:45 at the Tokyo Marathon. Over the last 18 m...
18/10/2026

My first sub-3 marathon athlete. 👏

Kevin came to me after running close to 3:45 at the Tokyo Marathon. Over the last 18 months, we’ve built his fitness gradually, and today, across three marathons, he finally broke the 3-hour barrier in Amsterdam.

Our average training volume has been around consistently been 70-90km per week. You don’t need massive mileage to achieve your goals. You need the right structure, consistency and a plan that works for you.

If you’re stuck just outside your goal time, maybe this is the push you need to get over the line.

Huge congratulations, Kevin. Delighted to have been part of the journey.

Struggling to break 3 hours? Comment SUB-3 and I’ll send you details on how I can help.

🏃‍♂️ Craughwell 10K 🥈 | 35:49First race since the Warriors Run and it was good to get back racing.Settled into 4th early...
08/09/2026

🏃‍♂️ Craughwell 10K 🥈 | 35:49

First race since the Warriors Run and it was good to get back racing.

Settled into 4th early on and after 6km started closing the gap. Managed to move into 2nd and then had to keep the pressure on all the way to the finish with 3rd only 10 seconds behind.

Really enjoyed just racing and not worrying about the watch or the pace.

Happy with 35:49. Now to chip away at it and get under 35 minutes over the next few weeks. 👊

Well done to all of my Warriors Run athletes! 👏Loads of PBs, strong performances and great results across the board.If y...
27/08/2026

Well done to all of my Warriors Run athletes! 👏

Loads of PBs, strong performances and great results across the board.

If you want to make 2027 your best Warriors Run yet, message me “RUN”. I’ll be opening a few 1-to-1 coaching spots next week.

Weso McGowan Aileen R Elizabeth Notliz Shells Cafe | Strandhill Susan Aldridge

Warriors run 2026- 18th 1:04:54Aim was sub 65 so just got in under. Felt good to the top of the mountain but died on the...
23/08/2026

Warriors run 2026- 18th 1:04:54

Aim was sub 65 so just got in under. Felt good to the top of the mountain but died on the way home.

I missed last year after my dad died and I didn’t have any desire to race but this year was really special getting back to the race that got me into running and having 9 athletes in the races who all ran so well!

I knew I wasn’t in my best shape but was just happy to be on the start line and seeing so many of my runners have their best races.

Best part was seeing Sarah, Shay and Milo at the finish line. So lucky to have such a supportive wife who puts up with this running nonsense.

Well done to everyone who ran and if you didn’t get the result you wanted that doesn’t mean you failed, remember all the training you put in and be proud of the work you did to finish one of the toughest races in Ireland. Finishing alone is a massive achievement.

A busy week of racing for the athletes.Really proud of everyone’s work and thanks for trusting me with your training.DM ...
14/08/2026

A busy week of racing for the athletes.

Really proud of everyone’s work and thanks for trusting me with your training.

DM me RUN if you’d like to see how coaching could help you achieve your goals.

🥇 second win of the IMRA Galway league and one my athletes Patrick came third in his first mountain race! Great event. P...
13/08/2026

🥇 second win of the IMRA Galway league and one my athletes Patrick came third in his first mountain race!

Great event.

Patrick Fleming IMRA Northwest

03/08/2026

Some people think the goal of coaching is to keep athletes forever.

I don’t.

This week, two runners finished coaching with me, and I couldn’t be happier.

They’ve built the confidence, knowledge and consistency to keep improving on their own.

That’s always been my goal.

Helping runners become stronger, more confident, and fall in love with running for the long term.

If you’re looking for someone to help guide you on your running journey, send me a message.

Most runners think heel striking and overstriding are the same thing.They’re not.Heel striking simply describes which pa...
30/07/2026

Most runners think heel striking and overstriding are the same thing.

They’re not.

Heel striking simply describes which part of your foot contacts the ground first. You can heel strike, midfoot strike, or forefoot strike.

Overstriding is different. It’s when your foot lands too far in front of your body’s centre of mass, increasing braking forces and often making your running less efficient.

The important point?

✅ You can heel strike without overstriding.
✅ You can overstride without heel striking.

That’s why trying to force yourself to stop heel striking isn’t usually the answer. In fact, many elite distance runners naturally heel strike.

Instead of worrying about where your foot lands first, focus on the things that are much more likely to improve your running:
• Training consistently
• Building strength
• Gradually increasing your mileage
• Improving cadence where appropriate

Don’t get caught up trying to copy someone else’s foot strike. The goal is to run efficiently for your body.

Have you ever been told to stop heel striking? 👇

IMRA Slieve Bawn, first place 🥇 and first mountain race of the year. Great event and well organised. If you haven’t ran ...
26/07/2026

IMRA Slieve Bawn, first place 🥇 and first mountain race of the year.

Great event and well organised. If you haven’t ran an IMRA event I would highly recommend them.

€7 euro entry and always well organised and ran. Great entry level races for all levels with short course options on most runs.

IMRA Northwest

Address

The Showgrounds, Sligo
Sligo

Opening Hours

Tuesday 5pm - 8pm
Thursday 5pm - 8pm

Telephone

+353873586597

Website

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