Do I need to be an experienced runner?

Not at all. We work with runners across all experience levels, from people preparing for their first 5km event through to marathon runners and experienced endurance athletes.

What if I am currently injured?

Many runners come to us because injuries are disrupting their training. Depending on your situation, rehabilitation principles can be integrated directly into your running, strength and mobility programming.

I keep getting the same injury. Can you help?

Recurring injuries are one of the biggest frustrations for runners. We commonly help with issues such as Achilles tendinopathy, runner's knee, ITB pain, gluteal tendinopathy and bone stress injuries, focusing on the factors contributing to the problem.

Do I need access to a gym?

No. Programs can be built around a gym environment, basic home equipment, or a combination of both.

How does exercise physiology differ from a standard running program?

Many running plans focus primarily on mileage and sessions. Exercise Physiology takes a broader view, considering injury history, strength, mobility, recovery capacity, training load, health considerations and lifestyle demands alongside your running goals.

Can this work around work, family and a busy schedule?

Absolutely. Your program is designed around your real life, not an ideal training week.

How often will my program change?

This depends on your coaching pathway and support level. Programs are adjusted based on your training progress, feedback, recovery, lifestyle demands and goals.

Can I use SEPSA On-The-Go if I am training for a specific event?

Yes. We regularly support runners preparing for events ranging from 5km races through to marathons, trail events and endurance challenges.

Is this fully online?

Yes. SEPSA On-The-Go supports runners across Australia through app-delivered programming, communication, progress reviews and ongoing Exercise Physiologist guidance.

What if I'm not sure which support level is right for me?

That's completely normal. The initial assessment helps us understand your situation and recommend the pathway most likely to help you achieve long-term success.

Online Running Coaching Australia | Exercise Physiology Support for Runners

>> Runners

Online Exercise Physiology for runners

SEPSA OnTheGo provides online Exercise Physiology support for people managing health conditions, pain, reduced strength, mobility limitations or low confidence with exercise.Start with an initial assessment and receive a personalised exercise plan, app-based programming, guidance and accountability built around your current capacity, lifestyle and goals.

Start with an initial assessment Not sure? Book a discovery call

Who this is built for

People managing chronic health conditions

Build strength, confidence and physical capacity with Exercise Physiologist-guided support.

Active adults wanting to stay healthy

Create sustainable exercise habits that support long-term wellbeing.

People returning to exercise

Rebuild momentum safely after time away, injury, illness, fatigue or life changes.

People who want adaptability

Support performance and long-term development.

People managing pain

Learn how to move with more confidence and build capacity over time.

People who need accountability

Stay consistent with structure, support and regular progression.

Most people already know exercise is important for their health.

The hard part is staying consistent when health concerns, pain, fatigue, busy schedules, uncertainty or life responsibilities get in the way.Many people are not limited by motivation. They are limited by confidence, support, structure and knowing where to start.

client working on shoulder rehab with stick overhead

close up of using the new sepsa phone app in gym

Common frustrations we hear include:

I’m not sure what exercise is safe or appropriate for me.
I start well, but I struggle to stay consistent.
I feel overwhelmed by conflicting health and fitness advice.
I want to get stronger, but I don’t know what to do.
Pain or health concerns keep interrupting my progress.
I need accountability, but I don’t want a generic fitness program

Start with an initial assessment Not sure? Book a discovery call

What’s included

Individualised programs

Your program is developed around your goals, health, injury history, training experience, available equipment and weekly schedule.

App-delivered training

Your sessions are delivered through an easy-to-use training app, allowing you to access your program wherever you train.

Regular check-ins

Your Exercise Physiologist reviews your training completion, recovery, progress, barriers and upcoming demands.

Ongoing adjustments

Your program evolves as your capacity, schedule, goals and circumstances change.

Rehabilitation integration

Injury considerations can be incorporated into the same program as your strength, fitness or performance training.

Human accountability

You have a coach who understands your plan, follows your progress and helps you make informed decisions when training does not go perfectly.

Get started today

Choose the level of support that matches your goals, confidence and lifestyle

Every SEPSA OnTheGo pathway is individualised. This first step helps make sure your plan is built around where you are now, not where a generic program assumes you should be.

The difference between packages is the level of support, accountability, communication and guidance you need.

Some people simply need a clear plan and light accountability. Others need closer support, more regular communication or greater guidance around health conditions, pain, confidence and consistency.

chris showing client their in person programs on the computer

Every SEPSA OnTheGo pathway begins with an initial Exercise Physiology assessment

This helps us understand your health history, goals, current capacity, confidence, barriers and the type of support you need.

From there, we build your first phase of programming and help you get set up inside the app.

Health history review
Goal setting
Exercise and injury history
Lifestyle and barriers review
Strength, mobility and capacity planning
App onboarding
First phase programming
First 2 weeks of support included

Choose your level of support

Every SEPSA On-The-Go pathway is individualised. The difference between packages is the level of support, accountability, communication and guidance you need.

$49 / week

Strength & mobility

Best for:

People wanting a simple, structured plan to build strength, mobility and consistency.

Exercise physiology coaching designed to help you move better, build strength, rehabilitate or prevent injury

Includes

Individualised strength & mobility programming
Home OR gym options
Fortnightly program updates
Monthly coaching review
Messaging support during business hours
App-delivered programming
Exercise Physiologist oversight

Get started

Flexible coaching. No lock-in contracts.

$49 / week

Running & Mobility

Best for:

People wanting a simple, structured plan to improve running, mobility and consistency.

Exercise physiology coaching integrating run programming, mobility, recovery, and accountability support to help you train smarter and progress consistently.

Includes

100% Individualised programming
Run programming delivered through Training Peaks
Home or gym based mobility/activation programs
Fortnightly program updates
Monthly coaching review
Load monitoring and progress tracking
App-delivered programming
Exercise Physiologist support
Messaging support during business hours

Get started

Flexible coaching. No lock-in contracts.

$70 / week

Running performance

Best for:

People wanting more regular guidance, accountability and progression while working towards health, strength, fitness or lifestyle goals.

Exercise physiology-led coaching integrating strength, endurance, recovery, and accountability support to help you train smarter and progress consistently.

Includes

Everything in Running & Mobility Coaching

Plus

Individualised strength & mobility programming
Rehabilitation integration
Greater communication frequency
More frequent program adjustments
Video review and technique feedback
Advanced planning support
Higher accountability touchpoints

Get started

Flexible coaching. No lock-in contracts.

Feedback from our clients

From injury recovery to chasing personal bests, our clients come to us with different goals, but they all share the same need for a program built around them. Here's what they have to say about training with SEPSA, in their own words.

More about us Start your journey

I trained under Chris and the SEPSA team for my first marathon. The guidance that is backed by Chris' experiences coaching some of Australia’s best athletes and as a physiologist ensures that you’re getting a program that is tailored to your needs. The whole process was a lot easier and less stressful when training with SEPSA onboard as my coach.

Kaine

First Time Marathoner

On-The-Go

FAQs

Common questions we’re asked around referrals.

Get in touch

Do I need to be injured to work with SEPSA?

No. Runners work with SEPSA for rehabilitation, strength development, return-to-running support and performance preparation. The intake process helps identify the best service for your current needs.

Can you work with my current coach or physiotherapist?

Yes. With your consent, SEPSA can coordinate priorities and load decisions so your running, strength and rehabilitation work are pulling in the same direction.

How much strength training do runners need?

It depends on your training age, event, injury history, schedule and current gaps. Many runners do well with a small number of focused sessions that are progressed over time, but your plan should be based on assessment rather than a fixed rule.

Can you help me return to running after injury?

Yes, when exercise-based rehabilitation is appropriate. The plan can rebuild strength and running tolerance in stages while monitoring your response and coordinating with other treating professionals where needed.

Is this suitable for beginners?

Yes. You do not need a particular pace, distance or event history. The starting point is based on your current capacity and what you want running to become part of.

What should I choose if I am unsure between rehabilitation and performance coaching?

Use Get Started Today and describe your current situation. You do not need to diagnose the service yourself; SEPSA will recommend the best starting point.

Can I work with SEPSA without seeing them in-person regularly?

Yes. SEPSA OnTheGo provides individual programming, app delivery and regular support across Australia. If your presentation needs in-person assessment or closer clinical oversight, SEPSA will recommend that first.

Is this running coaching?

SEPSA specialises in creating individual running programs around their needs and running goals. Where included in the selected service, SEPSA uses the app Training Peaks to help prescribe training. However, If you already have a running coach, the work can focus on strength, rehabilitation and capacity while fitting around their plan.

client lifting heavy barbell in sepsa gym

Ready to build better health with the right support?

Start with an Exercise Physiology assessment and receive a personalised plan built around your health, goals, lifestyle and current capacity.

Book initial assessment Book A Discovery Chat