September, October and November have often been my joyous months as an online coach, with most of my clients hitting their goals in the road running season. Two of my clients registered massive PBs in different races, on the same day What a weekend it was for me in November 2012 when I had a…
In the 1990s, I lived around 5km away from my primary school. School rules required that the upper primary pupils report to school by 5:30 AM. Three pressure lamps lit the rooms, allowing us to revise before there was enough natural light from the rising sun. However, we had a problem. No one had a…
Can you take cooking classes from a cooking coach who doesn’t cook? Or driving lessons from someone who doesn’t drive? Or swimming lessons from someone who can’t swim? Definitely, no! Apparently, this is not the case when some runners are looking for the ideal running coach for themselves. With the internet filling up so fast…
With less than a week to the 2025 Sydney Marathon, one of the seven world Marathon Majors, it is not too late to take in some last-minute coaching tips from me. Coaching is a continuous learning process, and I appreciate working with runners who I coach online. Two of my online runners will be running…
Online coaching comes with its own set of challenges as one seeks to foster strong relationships, keep clients engaged, and ensure their success in a virtual setting. Key aspects of these challenges include building rapport, assessing techniques, giving personalized feedback, and maintaining client engagement. Additionally, technical difficulties, managing time zones, and ensuring accountability from clients…
This is a sample of the story I did in the latest issue of the iRun Magazine on reasons why I enjoy running In some of the world’s major marathons, like the London and New York City marathons that register more than 50,000 runners at every edition, it is just one runner who will emerge…
In past years, the Kenyan athletic championships were usually held in conjunction with the national trials for any major upcoming championships. However, with the new qualification standards and changes in anti-doping regulations, the national trials are now invitational events happening closer to the major championships. Athletes used to finish in the top three positions at…
The the strength of a chain is as good as its weakest link. Whether one will be tackling the 5K, the 10K, the half marathon or the marathon, every stage and part of the journey towards a successful race day should be given the focus and the seriousness it deserves. Although the last three weeks…
I never knew this would one day apply to runners! ‘You never miss the water till the well runs dry’ was one famous phrase that used to earn me marks while writing essays in my early days in school. Sometimes, it is the hard times in life that reveal to us what we really love…
100% of the clients that I coach online are either on Garmin Connect or Strava Apps because this enables me to check and analyze their workouts. By incorporating technology such as wearable devices and virtual feedback, I provide real-time insights and adjustments to enhance performance. Strava and Garmin Connect have become some of my favourite…
Nutrition, recovery, and adequate hydration are equally important to building proper endurance for long distance runners, which goes beyond daily workouts on the road and track. I’ll briefly focus on Nutrition but try to leave no stone unturned regarding this critical topic and component of endurance training. A balanced diet for endurance Remember that flexibility…
As the year begins, many things resume or start afresh following some new-year resolutions. Running after the long break is one of those. The end-of-year festivities and the cold season in most parts of the world make December one month when most runners are forced to pause their running. On the other hand, January is a month…
