The honest answers.

Trainerize. You'll get video demos for every exercise, your sessions laid out week by week, and a simple way to log each set. Works on iOS and Android.

Yes. I write your programme based on what you actually have, not what a textbook says you should have. Most runners I work with train in a mix of settings — a commercial gym some days, a few bits at home on others.

You film your key lifts on your phone from a couple of angles, upload them to our shared folder, and I record a Loom video walking through what to adjust. It's genuinely more useful than a rushed in-person check — you get to rewatch my feedback as often as you need to.

All of the above. My background is ultra, but the principles of strength for running apply across every distance. The programme changes based on your race demands — a fast 10K runner and a Comrades hopeful don't need the same thing.

Yes, and most of my athletes do. I'll happily coordinate directly with your running coach so we're not stepping on each other's toes. Your run plan is the priority; my job is to make it sustainable.

As long as you've been cleared by a physio or doctor to start loading again, yes. Smart strength work is one of the best tools for staying off the injury list. If you're still mid-rehab, I'll tell you — and I'll point you to a sports physio before we start.

You'll usually feel stronger within 3–4 weeks and notice it in your running within 6–8. Bigger changes — race-day durability, injury resilience, climbing power — take one full training cycle. This is a long game.

One month. But honestly, one month of strength work won't do a lot. Most of my athletes work with me for 6 months or longer because that's when the real changes show up.

Cancel or pause any time with two weeks' notice. No contracts, no awkward exit calls. Running is meant to fit your life.

Both. I'm based in South Africa, but the coaching is fully online so I work with runners anywhere with a phone and internet. All comms in English.