Master Effortless Running and Movement
Stay healthy and strong for life - without exhaustion or overwhelm
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
From Struggle to Success...
⭐⭐⭐⭐⭐
I started with skepticism… Now I’m running faster for longer distances with much less effort.
Rob
⭐⭐⭐⭐⭐
I’ve already run two big PBs this year… My uphill power has increased dramatically.
David Bailey
⭐⭐⭐⭐⭐
Mind blown 🤯 by my progress after just 2.5 weeks… I can run 30 mins pain-free!
Jessica
Don't just trust us for our word...
Hear It From Others Who Have Made The Transformations They Dreamt Of.
"More Power, Recovering Quicker, 2 big PBs this year"
- David Bailey
Top 5 in Gold Trail National Series
– Aidan W
"I'm now a glute-powered runner"
- Rob L.
– Mike B
"Achilles pain eliminated"
- Justin Harrison
Former National Level Runner
– Trent W
Most People Are Running the
Hard Way—Are You?
If running feels like a battle, it's not your fitness—it's your form. Most runners unknowingly fight against their own body, overloading their knees, calves, and quads while wasting energy with every step.
• Do you struggle with knee pain, tight calves, or lower back aches?
• Are you frustrated that running still feels hard, no matter how much you train?
• Have you tried everything—shoes, stretching, tempo runs—but nothing seems to work?
The problem isn’t you. It’s how you’ve been running.
And we can fix that—fast.
Forget everything you thought you knew about running. Our method isn’t just about running more—it’s about running right.
Fix Your Running in Just Days
No confusing cues, no complicated drills. Just a simple blueprint that instantly changes how you move.
Activate the Right Muscles Stop overloading your calves and quads. Learn to use your glutes and core for effortless propulsion.
Experience Instant Results Most runners feel the difference immediately—lighter, smoother, faster.
This is not a traditional running coaching service.
We don’t do training plans or weekly check-ins. We teach you how to run efficiently—so you can run
longer, faster, and injury-free for life.
Who Is This For?
You don’t have to be an elite athlete to benefit. Whether you’re just starting out, struggling with pain, or training for an ultra, learning the right movement patterns will change everything.
• Beginners & Junior Runners – Build strong foundations and avoid bad habits before they start.
• Long-Distance Runners & Trail Athletes – Maintain efficiency over miles, reduce fatigue, and increase endurance.
• Experienced & Elite Runners – Refine your mechanics for maximum speed and injury prevention.
If you run—or want to run better—this training is for you.
How We Help You Fix Your Running
Group Coaching Programs
Get in-depth support to accelerate your progress towards your goals
Online Running Training
Self-paced online biomechanics programs that teach you how to run efficiently from anywhere.
Virtual Workshops & In-Person Training
Learn in a hands-on, experiential way through skill-based running workshops.
Athlete & Team Training
Perfect for junior runners, teams, and endurance athletes looking to refine mechanics and avoid injury.
Real Runners, Real Results
Hear directly from runners who have dramatically improved their running, eliminated pain, and finally started enjoying every run.
"The world needs to know about Sam’s program!"
"Sam Stow isn’t just an ultramarathon runner—he’s a coach who is changing the way people think about running. His approach makes running feel easier, more efficient, and helps unlock speed and endurance in a way I never thought possible.
Before finding Sam, the idea of running a marathon felt out of reach. But now, with his guidance and training program, I truly believe I’ll be able to run one next year! His program starts with small group Zoom sessions where he provides hands-on coaching, helping runners refine their form and get the most out of their training.
He genuinely cares about helping people run better and more efficiently, offering ongoing support and encouragement to make sure every runner feels confident, capable, and ready to go further than they ever imagined.
Whether you’re training for your first 5K or an ultra, Sam’s guidance is practical, motivating, and backed by real experience. If his program gains the recognition it deserves, it could completely change the way people run. The world needs to know about Sam’s program! "
- Christina B.
" I'm becoming a walking (and running) advertisement"
"As an amateur older runner, I've been working with Sam Stow from Pop! Running for about two weeks now, and I am already seeing incredible results.
In just this short time, I've already noticed significant improvements in my running (and even day to day activities). The drills Sam taught me to activate my glutes for both walking and running have been game-changing.
By focusing on using these larger muscle groups, I have seen my pace increase from just under 8 min/km to just over 7 min/km - a remarkable improvement for someone at my level (I know Sam - pace is not the key right now).
What's truly exciting is the promise of injury-free running. In the past five months of training, I've struggled with various injuries - ITB, Achilles, arches, hip - limiting me to probably less than 150km total. But with Sam's guidance, I am looking forward to enjoying a steady pace and completing long-distance runs without the constant fear of setbacks.
Sam, thank YOU for your outstanding coaching. I'm not just a client; I'm becoming a walking (and running) advertisement for the effectiveness of your methods. "
- Deb L.
"Mind blown 🤯 at my progress"
"It’s an unreal feeling to me how truly changing your training has been. I have ALWAYS struggled to run. My biggest problems with running are pain in my calves, feeling laboured and out of breath. In the last 18 to 24 months I’ve also l had plantar fasciitis on and off.
Training with your drills for 2.5 weeks and I can run slowly but consistently for 30 mins without pain, without being out of breath. I’ve gone from thinking I will have to endure pain, balance possible injuries and/or just except I’m not able to run to .. being mind blown 🤯 at my progress after just a few weeks and finding running really enjoyable. I look forward to my next run so much I want to run every day. Every time I run I just keep improving.
I can not recommend Sam’s Pop training enough ! Sam is patient, passionate, relatable and honestly fun to work with. Whether you are new to running, wanting to enjoy running more with less pain, looking to improve your times, or simply wanting to prevent and stop persistent injuries, Sam’s training will help you immensely no matter your level or experience. It’s truly amazing! Highly recommend 🏃♀️🏃♀️🏃♀️ ."
- Jessica F.
"The new style is game changing"
"I’ve had one session with Sam and watched all the videos. I felt even after after watching initial videos for free I made a few changes then when I did session it went up a few more levels. Where I was feeling exhausted after a 5km run I now still have some energy left and don’t feel tiredness in my legs the next day. I recommend giving Sam’s techniques a go and you will feel the difference from what you had done in the past to the new style is game changing."
- Michael S.
Start Your Journey
- "The Missing Link to Effortless Running" ebook
- Includes access to free training videos
Go Deeper
- Full length book - 'Running Mastery'
- Includes Glute Activation Workshop
- Bonus video series
Get Personal Guidance
Talk with Sam about your goals in a 10 minute call