Connor Runge - Coach

Connor (he/him) joined Project Direct Coaching in 2025, bringing a passion for climbing and a deep focus on movement and skill development. Hailing from Canada, he’s currently on the road chasing ideal weather and establishing new hard routes wherever possible.

Connor believes that understanding movement is one of the keys to climbing better, and he loves helping climbers unlock their potential on the rock.

“I coach because I want climbers to experience the joy of movement on rock. Whether it’s refining technique, pushing grades, or preparing for big objectives, I enjoy helping athletes develop both the physical and movement tools they need to excel.”

Email: connor@projectdirectcoaching.com

IG: @connor.runge

Proud sends

Spirit Quest — 5.14d / 9a

Banana Man — 5.14d / 9a (First Ascent)

Specter Del Norte — 5.14c / 8c+ (First Ascent)

Young King Dave — 5.14c / 8c+

Bluebell Direct — 600m 5.13d (First Ascent)

El Banyo de Homero — 5.13c onsight

100+ 5.13 sends, 20+ 5.13 onsights and flashes

Other Work

Athlete for Rab Equipment, Edelrid, and Deadpoint Climbing

Get to know Connor

Take a trip with Connor and Anna as climb some of Skaha’s best lines - seeing how many 5.13s they can send in a day

coaching experience + education

Certifications + Education

NASM Certified Personal Trainer

AMGA Single Pitch Instructor (no longer guiding)

  • Canadian Rockies Climbing, Alpine Climbing

    “Working with Connor was the perfect way to prepare for the season. The workouts struck a great balance between skill development and physical conditioning, and the progression peaked right as outdoor conditions came together.

    Connor was excellent at tailoring sessions for both indoor and outdoor days. His enthusiastic movement insights during video analysis helped me address inefficiencies I’d been overlooking for years.

    While fitness naturally fluctuates, the technical improvements I gained have already translated into better performance on routes — and I expect those benefits to stay with me for a long time.”

    -Custom Training & Movement Athlete, Marc D.

    Learn more about Custom Training & Movement
  • Climbing rope, static rope for multipitch, fixing lines

    Follow Connor through a day of climbing in Skaha, BC. Sending multiple 5.13s in a day and explaining how he uses his local single-pitch crags to prepare for alpine pushes and first ascents.

    Connor's Day in Skaha
  • First Ascents in the Canadian Rockies

    In the summer of 2025, Connor and his partner completed the first free ascent of Bluebell Direct (2000ft, 13d) on Mount Index in Washington.

    Read more here!

Sport and multi-pitch climbing with connor

Working with Connor means improving movement, skill, and strategy on the rock while building confidence and efficiency. He’s excited to help climbers achieve their goals and brings specific knowledge of Canadian Rock to the Project Direct coaching team.

  • Sport climbing progression: Redpoint strategy, movement efficiency, and pushing limits.

  • Training for big objectives: Planning and preparation for long-term climbing goals, including multi-pitch and big wall objectives

  • Onsight & flash skills: Developing technique, reading routes, and building confidence to maximize success on first tries

  • Functional on- and off-wall training: Tailored programs to optimize strength, endurance, and climbing-specific fitness

  • Movement-first philosophy: Focusing on body awareness, efficient movement, and building a “toolbox” of skills to become a better climber

It's really important that the coach you work with is the best one for you. You can sign up to meet with a coach using the link below – we will reach out and schedule a time to have a conversation.

Want to meet & work with connor?

New Athlete Intake Form

At the end of the form, you’ll be asked which coach you want to meet. Select Connor Runge and we will connect you.