Biomechanics

My approach is grounded in biomechanical principles, ensuring it’s objective, applicable across different distances and paces, and safe for long-term health. I also carefully review the research, using only the findings I am confident will deliver real-world results.

Faster speeds - With every stride, a portion of your effort propels you forward, while some energy is inevitably lost. By improving biomechanics, more of that force goes into forward motion. Simply put, better running technique lets the same effort generate more speed.

Running Economy - Improved running economy means you cover more ground at the same effort or maintain your current pace with less energy. By reducing wasted force, you can run longer and more efficiently without increasing exertion.

Less Injuries - Fewer injuries result from proper alignment, posture, and movement patterns. When forces are directed through strong muscles like glutes and quads, more vulnerable areas, such as shins or knees, are protected from overload.

Key Running Metrics

Velocity & Acceleration
Velocity is simply your speed at any moment. Acceleration measures how quickly your speed changes, your first few steps usually have the highest acceleration.

Stride Frequency (Cadence)
Cadence generally rises as speed increases, but I rarely cue a higher cadence directly. At fast speeds, a smooth, rhythmic stride can actually feel like a lower cadence.

Stride Length
Stride length naturally grows with speed, powered by the force you apply under your body. Avoid reaching out to lengthen your steps, as that causes over-striding and braking.

Flight Time
Faster running increases flight time. While some say to stay low, think of your body as a projectile: embracing vertical oscillation lets you generate more power efficiently.

Ground Contact Time
The faster you go, the less time your feet spend on the ground. This creates a mix of linear push during acceleration and a subtle vertical bounce at higher speeds.

Running Positions & Pathways

Foot Strike
During mid-stance, the foot is generally flat or nearly flat. The initial strike varies with speed and acceleration: forefoot at high acceleration (body angled forward), midfoot at moderate speeds, and heel strike at slower, upright paces.

Spine & Hip Rotation
Shoulders and hips rotate along a vertical axis. As the right hip moves forward, the left shoulder counter-rotates to maintain balance. Meanwhile, the left leg’s rear extension tilts the left ilium anteriorly, while the right ilium tilts posteriorly as the right leg swings forward.

Body Angles
The shin strikes and pushes off at an angle aligned with the rest of the body, maximizing propulsion and efficiency.

Elbow Angles
Elbows are not fixed at 90°—they open and close naturally to support acceleration and maintain speed.

Crossing of Limbs
For efficient movement, arms and knees align during their crossover, coordinating with foot contact at mid-stance.

Some athletes I coach see immediate improvements (especially if they already have sufficient power and mobility), while some athletes see improvements after several weeks, but once you understand and apply the technical piece, your new way of running will unlock the next level in your performance and longevity in the sport.