Online Run Coaching
So how does it work? Combining the latest sport science with a holistic approach, the aim is to help you achieve your potential whilst enjoying the journey for life. Movement is medicine and my coaching is process oriented with an emphasis on individualisation which is key for long term development.
An initial, in-depth consultation to optimise the coaching process from the very beginning
An individualised training plan catered to the athlete's goals and lifestyle
Daily feedback, communication and adaptation of the plan
Strength and Conditioning programming catered to the individual
A document that aims to educate athletes of the principles of training long-term
Continuous education on the principles of training
Unlimited contact via WhatsApp, the training document and email
Individualised Training Plans: I create individualised training plans for specific events after an initial, in depth consultation. These are useful for athletes that are targeting a specific upcoming event, or just want to give working with a coach a try with no ongoing commitment.
Training Consultations: I offer a 1:1 Training analysis' service: a 60-90 minute video call consultation where we can discuss how to enhance your training relative to your goals. I cover specific run training, strength and conditioning, mobility, and more.
In-person Workshops: I offer workshops for individuals and small groups on the principles of training and specific strength and conditioning. These are currently based in Shropshire.
Testimonials for Online Run Coaching
Jack Agnew (Welsh Fell Running Champion 2023)
"Dan's coaching has helped me gain the confidence to incorporate specific strength and conditioning, mobility work, and structured run training to enhance my performance and come back from a knee injury which persisted for 10 months. In 2023, I was happy to win the Welsh Fell Running Championships. I feel that the S&C, education and coaching was integral for this. I'm excited to keep building long term!"
Tomas Black (Welsh Under 23 Fell Running Champion 2023)
“I reached out to Dan in August 2022. As a result of my own lack of training knowledge, I kept picking up small injuries and my progress was plateauing. I needed someone who I could rely on to help me train safely & effectively, and Dan has absolutely done that and more.
Dan’s individualised training methods have helped me improve tremendously as a runner, while also avoiding injury. In terms of training hours, I’m running almost double the amount as what I was running before I reached out to Dan, and still feel a lot fresher and less tired than what I did when I was training myself.
Dan places a big focus on strength and conditioning, a vital aspect which is often neglected by runners, including myself before I met Dan. S&C has absolutely made me a stronger runner in the mountains, while also playing a large factor in avoiding common overuse injuries.
What I think sets Dan apart from other coaches is that he doesn’t just rely on his own success/experiences as a runner to form a training plan for his athletes, he’s constantly aware of any new scientific training developments. If I have a question, he can always back it up with facts as well as his own opinion, which allows me to fully trust in him and the process.”
"I approached Dan in March 2022 and asked if he could help me return to running. I’d been an avid runner for a few years but after sustaining a few injuries , I needed structure and motivation. Dan sat with me listen to what I wanted to achieve and then built me an online realistic training plan . Initially I was unsure about online coaching and how I would keep myself committed, however Dan’s dedication and constant support via online feedback and availability through messenger was second to none.
Dan's drive and motivation to help others makes him stand out from other coaches . The individualised plan was inspiring and provided me with training sessions, personalised strength and conditioning sessions to reduced the risk of further injury, targets for review and rest periods. I’ve smashed many time trial and hit PBs beyond my expectations. when I have had moments of uncertainty or needed to give my head a wobble and take a break, Dan has been there to help me pick myself back up and guide me through.
I would 100% recommend Dan to all, if your new to exercise or elite athletes he has the ability to coach and mentor all. A huge thank you, Dan."
"I fell in love with trail running after crossing over from a completely different sporting background. I retained my competitive nature, but without the guidance and knowledge to achieve my goals.
I reached out to Dan in November 2022 and we clicked straight away. Dan took his time to understand my hectic lifestyle, the goals I wanted to achieve, my mindset and my history of repeated injury. Since then, I have noted a huge positive shift in speed, strength, consistency, mileage and enjoyment in my training. In addition to me recognising these improvements, my friends, family, and fellow runners have all commented too.
If you are on the fence about not only working with Dan but working with a running coach - don't be! From a professional perspective, Dan is meticulous in understanding and implementing training methods that work and work for you as an individual. He continuously educates himself and shares this knowledge with his athletes. As an active, elite athlete himself, Dan is able to offer the most relevant and innovative advice, including insight on nutrition, equipment, race strategy, choice of race and more.
On a personal note, Dan is quite easily one of the nicest and most down to earth people I know, who always goes over and above to help his athletes.
Since working with Dan, I’ve skipped the injuries, plateauing and frustration and started on a consistent, pain-free and exciting running journey"
"Not what I expected! Been running for 5 years in road trail and fell. Since the pandemic I plateaued and lost my running mojo in the sport I loved so much, and it started to feel more like a chore than a mental release.
I reached out to Dan just out of curiosity to see if he could help me out regards my overall performance and form. He responded without hesitation and arranged an assessment and from that point he tailor made a plan to meet my personal goals and future achievements.
Dan has mentored me in nutrition, strength and conditioning, which has improved my overall running form leading to better economical running performance on the trails, track, and road.
I highly recommend Dan as a run coach to meet your personal goals"
"There was a clear lack of planning and integrity in my training before I started working with Dan. This was one of the main reasons as to why I believe that Dan's coaching would prove beneficial to my overall running. Dan excels in technical knowledge and is truly enthusiastic about all things related to running.
His technical knowledge on strength and conditioning (S&C) is excellent. S&C was a part of my running routine that sorely lacked daily routine. There is a lot of advice out there, however selecting the right exercises for me was never easy. Based on the assessment, Dan identified a few S&C exercises that are now part of my gym routine. Running technique was another element of my running which Dan helped me with. I had feedback on my technique, and I have already seen improvement in my overall running based on the feedback from Dan.
Dan is always happy to help and offer his advice and the above examples clearly demonstrate his determination to help runners become better and stay injury free. I'd highly recommend Dan to all of my running friends".
"After having my second child, my return to running was slower than planned due to injury and time. I was finding it hard to make the time to run and was getting frustrated as I started to make progress, only to fall behind again a few weeks later. I decided I needed some support with my running to help me maximize the time that I had and also to help with the motivation to go out in the dark winter nights. I came across Dan through social media he was local and also seemed to enjoy the run disciplines and mindset that I do. I have been working with Dan since the beginning of December and I am so pleased with my progress, the consistency and being efficient with my time has allowed me to move forward quicker a lot quicker than I thought I could. So much I feel I am ready to race after 2.5 years. My plan is interesting and flexible which is key to my current lifestyle and Dan is always quick to respond to messages. I look forward to seeing what summer will bring".
I contacted Dan after catching Covid and completely losing my running mojo. Dan's friendly and encouraging approach to training made me fall back in love with the sport and gave me a structure to follow during my final year at University. Dan is not only a coach but also a friendly face to reach out to when you need someone to talk to. Thanks to Dan I reconnected with my running on a different level and learned the importance of making time for the things you love even when you've got a hectic schedule."
"Unlike a lot of coaches there is no one size fits all approach, he listens and prepares sessions that are specific to your goals and adjust sessions wherever required. He has taught me very quickly that there is a lot more to running than just running, along with preparing training plans and advice on nutrition. Training sessions are very challenging, but Dan is very engaged and makes it fun despite the hard work"
"I reached out to Dan after struggling with routine, and not really knowing how best to train to achieve the results I wanted.
From the outset I felt really at ease with Dan as he took time to listen to my goals and assess my needs. I have since been attending regular strength and conditioning sessions aimed at helping me to become a stronger runner and prevent injury. Dan's wealth of knowledge has really helped to educate me, and I am now understanding how to take a much more comprehensive approach to my running. Since working with Dan, I have been making good progress, and recently achieved a new 10K PB!
I plan to continue working with Dan as his support is invaluable; he is very committed to helping all of his athletes and is passionate about his sport. I would highly recommend Dan's support to both runners or anyone looking to improve their endurance performance and general fitness".
Billy Cartwright, English fell running champion and Team GB Athlete
"I have progressed from a very low mileage to 90 miles per week within a year. I owe this breakthrough in training to Dan, who through his extensive knowledge in S&C has made my body strong enough to do the training I needed to do to represent my country in mountain running.
Dan is always friendly, encouraging and a pleasure to work with. He has also educated me enough that I am now competent to carry out my own sessions independently and I know the reasons why I am doing each exercise".
Deborah Millington, Mercia Fell Runners
I' love running, especially off road and would rather run in -10 wind and rain than go to the gym. Who needs strength training anyway? After a fabulous 2018 I started to get lots of niggles doing what I’d always done; my working hours soared during covid and I entered 2022 slower and less fit than ever, with niggle after niggle. A change was needed and I was lucky enough to have Dan as my personal trainer for strength and conditioning. I’ve quite literally gone from strength to strength; lifting weights I never believed I could. Best of all, my speed, endurance and hill running has seen a dramatic improvement. With a 10 minute improvement on my Yorkshire 3 peaks fell race time. Dan is friendly, professional and knowledgeable. He listens, guides and motivates me to the point where I love my sessions and leave each one buzzing! Dan focuses on what my next event is and adapts my training accordingly. His sessions are tough but totally inspiring'.
"I started PT training with Dan in January 2022 and have also regularly attended his Nuffield Run Club. Dan has really encouraged me on my running journey; I started as a complete beginner and am now training for my first half marathon, something I never thought I would be able to in a million years! Dan has taught me a wealth of invaluable knowledge about running technique and form, with a real focus on building secure foundations in order to avoid injuries, be able to run for life and ultimately develop a love for running.
I always look forward to my PT sessions with Dan as he makes the hard work fun and always plans varied and challenging sessions which have allowed me to keep progressing towards my goals. Dan radiates positivity and is always so encouraging, he has really helped to build my confidence and always believes in me when I don’t believe in myself. He is a consummate professional who leads by example, has the highest expectations of himself, and always focuses on getting the best out of people.
His enthusiasm and passion for running is infectious and, despite all of his outstanding achievements in both local and national races, he remains humble, modest and completely focused on helping all of his clients to achieve their goals, whatever their ability. It is a privilege to be coached by Dan and I’m so grateful to him for helping me to do something I never thought I could - I can’t recommend him highly enough".
"Having been a ‘social’ runner for about three years, I was becoming increasingly frustrated that my pace and fitness were not improving no matter what I tried or how often I ran. Having seen Dan’s PT bio I thought I would sign up for a trial session, which led to me now
being one of Dan’s clients for nearly 12 months! I had never viewed myself as anyone who would ever lift weights or sign up for challenging running events, however Dan’s warm and friendly approach put me at ease from day one, and with his professional and expert guidance, during 2022, I achieved 5k and 10k PB’s, completed my first ever half-marathon and signed up for and completed my first 10k trail race. I am now looking forward to more trail and hill running in the future – never would I have dreamed I’d be saying that!
Dan has always taken the time to listen to my personal goals and tailored our sessions toward achieving these, while encouraging me to trust the process and push myself to go beyond my comfort zone to see what I can achieve. As well as delivering tailored S&C sessions designed to improve my overall strength and in turn my running, Dan has taken the time to research and advise about how I can work to improve outside our sessions and deal with injuries and long-standing health issues.
Dan is a complete inspiration and one of the most positive people I have ever met! He combines a holistic approach to health, fitness and well-being with a professional, encouraging (and occasionally tough when needed) coaching style and he is genuinely passionate about helping everyone achieve their best, continually furthering his own knowledge to enable him to deliver outstanding PT sessions. I look forward to our weekly sessions which I always leave with a renewed sense of achievement and a determination to reach my goals. I would recommend Dan to anyone, no matter where you are on your fitness journey and what your personal fitness goals may be".
Darren Owen-Jones, Telford Harriers
"My strength and conditioning assessment with Dan was a great experience. He put me at ease straight away and explained everything clearly. I was a bit apprehensive as I have never really engaged with strength and conditioning previously. I’m a typical runner – if I want to improve I just run more! Dan’s knowledge and thorough explanations impressed me. He helped me to understand how strength and conditioning would help me reach the next level in my running. Dan followed up the assessment with a detailed report which explained the areas I need to work on. I would definitely recommend him to other runners looking to improve. I will be booking more sessions with him"
“Dan is extremely knowledgeable and motivating. I’ve learnt new exercises and also correct form.
I have found Dan’s PT sessions very rewarding and have noticed a big difference in fitness and strength levels in a short space of time. Its given me the confidence to take on new challenges that I wouldn’t have done before”.
"With an upcoming holiday that includes trekking uphill in rainforests I knew that I needed to drastically improve my fitness, however I felt anxious and intimidated about taking that next step to work with a personal trainer. When I met Dan he was so approachable and enthusiastic he immediately put me at ease.
Working with Dan these last few months I can see so much progress. Dan has been instrumental, through his encouragement and expertise in helping, and occasionally pushing me along on my fitness journey. I now actively look forward to our weekly training sessions, and I’m excited to see how Dan can help me longer-term with my overall fitness levels".
'A Road of ‘Recovery’
"My story: full time NHS Nurse of 40 years, active cyclist and walker, hello Osteoarthritis! 1 hip replacement and 1 total knee replacement later…. 11 months post op, knee still stiff and painful, walking limited to short distances, stairs - one step at a time, difficulty getting onto the floor and back up without assistance and generally feeling much older than my 58 years!
Nice to meet you Daniel Connolly! My first question, I am not an athlete, I am not a runner, I am likely older than your normal client, and I have a chronic health condition that I want to improve, and help prevent further deterioration in the future, can you help? Daniels no hesitation response
Assured of Daniels very credible qualifications, and the fact that he was such a lovely person who radiated support and positivity, we agreed a plan to improve overall strength and conditioning for both rehabilitation and for the future.
Daniel was full of encouragement and belief, his extensive knowledge and experience allowed him to adapt exercises specifically to my capabilities, whilst always making me feel safe. The programmed was varied, hard work without being punishing, lots of fun, but most importantly really effective with impressive results after just a few months.
I am now back enjoying cycling, I am able to walk for 4 miles with no pain, stiffness, or need to raid the freezer for ice! Stairs are no longer single- steps, and although a slightly unique technique, the floor no longer poses a problem!
I have not only improved my physical ability but also regained confidence and belief in myself, so massive respect and real genuine thanks".
"I have been working with Dan as my personal trainer since January 2022. I have always been fit and active and due to this wore out the cartilage in my kneecaps. This caused mobility and pain issues. Dan took this into account and designed a rehabilitation programme to improve my overall fitness, build strength and stability. Every single session is fun, varied and focussed. During the sessions Dan also educates me about all manner of nutrition, how the muscles tendons all work together throughout each exercise set. He has even convinced me to do his spin class which is challenging but fun. He ensures that everyone in his classes modify the routines to suit their health and fitness levels. We have exchanged book and podcast recommendations which have all enhanced mental and physical wellbeing.
In June 2022 he encouraged my 23-year-old Son to have a trial session with him. My son has suffered with mental health during the lock down and put on a lot of weight. Dan carefully walked him through a programmback to fitness but more importantly has transformed his mental wellbeing giving him the encouragement and motivation to set a target to do a 5k run with Dan before the end of the year.
Dan is a great personality and so lovely to work with. His knowledge base across so many aspects of health and wellbeing is significant".
"Since undertaking training sessions with Dan my overall strength and fitness has improved dramatically, I am now able to perform exercises & run distances I would never have attempted on my own. Going from a compete beginner to a sub-60-minute 10k in less than a year is something Dan was instrumental in supporting me to achieve.
His warm and charismatic character puts people at ease & has led me to thoroughly enjoying our strength and conditioning sessions each week"
If you are looking for a professional & personable personal trainer that gets results, then Dan is the man to help you achieve your goal!'