Sports massage & remedial therapy | Group & 1:1 running sessions | Running coaching
Run Foundations
A four-week online course designed to help you run with greater efficiency, confidence and long-term resilience.
I’m an England Athletics Running coach, and I’ve delivered this course face to face many times from my base at Hilly Fields in South East London.
The feedback has been consistently positive — so much so that I’ve created an online version to help even more runners run well and stay running.
"Mary was absolutely brilliant - she clearly knows her stuff and shared so much information, I feel like I have learnt so much. I did this course after completing Couch to 5K and it was a great next step in learning how to perfect my technique - I would recommend it to everyone as a natural next step."
Feedback received January '26
Run well
This course teaches simple, practical adjustments that help you run more efficiently and comfortably.
You’ll learn how posture, cadence, arm swing and breathing work together, and how to apply them without overthinking.
The focus is awareness, not perfection — small changes that make running feel better.
Stay running
Reducing injury risk isn’t about doing everything — it’s about doing the right things consistently.
You’ll learn how alignment, load management and recovery habits influence how your body copes with training.
The aim is to give you the understanding to keep running well for the long term.
Practical and progressive
The course is structured across four weeks, building gradually from posture to rhythm, power and control.
Each run introduces one clear focus, applied in short, manageable blocks.
There’s no jargon and no complex theory — just practical tools you can use immediately and return to whenever you need them.
"Comprehensive - packing a lot in in the four weeks"
Post course feedback
"It was very well structured, with information fed to us in bite sizes and opportunities to put techniques into practice. Thank you Mary!"
Post course feedback
"It met all of my expectations and more."
Post course feedback
"I've improved as a runner because of the course no doubt."
Post course feedback
