POP! Running
About
Move Better. Run Free.
Most runners struggle unnecessarily. They battle through aches, inefficiency, and bad habits that make running harder than it needs to be. But here’s the truth: running, and functional movement more generally, is a skill—and like any skill, it can be learned and improved with the right training.
I’m Sam Stow, and I specialise in teaching people how to move better. I’m not a running coach—I’m a functional movement and gait specialist, with a passion for, and decades of experience in, long-distance running. Whether you’re a beginner looking to start strong or an experienced runner who wants to unlock new levels of efficiency, resilience, and enjoyment, I’ll show you exactly how to run smarter, faster, and pain-free.
At POP! Running, we love seeing runners of all levels use our methods to improve their running efficiency and enjoy the sport even more.
Meet Sam – The Running Technique Expert
I’m not just another running coach—I’m an expert in movement, functional gait (walking and running) patterns, efficiency, and biomechanics. I’ve set world records and raced ultra-marathons using the exact techniques I teach. My training focuses on the root cause of inefficiency, not just surface-level fixes, so you get lasting results that change the way you run.
Why Training with Sam Is Different
• Not a traditional running coach – I don’t create weekly training plans or focus on traditional remote coaching. I train you on how to move, walk, and run in a fully functional way, using your whole body so you can run effortlessly.
• High-impact learning – My workshops and courses deliver powerful results in a short time, giving you skills you will use forever.
• Science-backed, experience-driven – I’ve spent 15+ years perfecting this approach, working with runners of all levels, from beginners to elite ultra-marathoners.
• No fluff—just proven techniques – Every session is designed to identify inefficiencies and make running feel effortless.
How POP! Running Was Created
The journey of POP! Running is built on a passion for sport, innovation, and excellence.
After graduating with first-class honours in aerospace engineering in 2004, with a thesis on modelling AIS cyclist biomechanics and performance, I deepened my love for biomechanics and endurance sports through open water swimming, trail running, cycling, and triathlon.
Moving to the Sunshine Coast in 2007 reignited my triathlon pursuits, leading to competitive cycling victories, including the Grafton to Inverell B-grade race in 2012 and national road series events.
Transitioning careers, I explored personal training, app development at University of the Sunshine Coast’s Innovation Centre, and roles at Groupon and Google. It was in these environments that I was inspired to launch POP! Running—a place where runners can fix their movement and run pain-free, efficiently, and effortlessly.
During this time, I trained with some of the world’s top coaches, including:
• Endurance coach Jon Ackland
• Ultra-running coach Megan Roche
• Functional movement specialist Dave Hannum
• World-class Pilates expert Joseph Quinn
Sam’s Running Achievements
As an ultra-runner and world-record holder, my running achievements include:
• 3:01hr barefoot marathon on an unpowered curved treadmill (Official World Record)
• 156km backyard ultra run in 23:09 hours—while wearing a 10kg vest (Official World Record)
• Race-winning 3:43hr trail marathon in sandals (Featured on 4BC radio)
• Sub 12-hour 100km ultra marathon in sandals (Ultra Trail Australia 2023)
• 4x4x48 David Goggins Challenge—barefoot while carrying a log (Featured in Courier Mail)
My journey reflects a blend of discipline, curiosity, and a drive to inspire others through my technique programs, podcasts, and media appearances.
Meet Declan Mckenzie – Strength & Performance Support Coach
Declan plays a critical supporting role at POP! Running, delivering strength, movement training, and athlete coaching support. With a background in physiotherapy, strength & conditioning, and trail running, he helps runners apply the biomechanics techniques we teach, ensuring they build strength and resilience and race-ready fitness alongside better movement patterns.
Why POP! Running?
Because Running Shouldn’t Feel Like a Battle
Most runners are stuck in the same frustrating cycle: push harder, get injured, rest, repeat. We break that cycle by fixing the root cause—how you move.
• No more trial and error. Learn the exact skills that make running smooth, fast, and pain-free.
• No more wasted energy. Fix your gait, activate your glutes, and start moving efficiently.
• No more setbacks. Stop battling injuries caused by poor mechanics and imbalances.
At POP! Running, we don’t just train runners—we transform them.
How to Get Started
Start Your Journey
- "The Missing Link to Effortless Running" ebook
- Includes access to free training videos
Go Deeper
- Full book - 'Pop! Running: Engineering Flow State'
- Includes Glute Activation Workshop
- Bonus video series
Get Personal Guidance
Talk with Sam about your goals in a 10 minute call