Form and Mechanics Archives - Strength Running

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Form and Mechanics

Race Faster by Recruiting More Muscle Fibers (the “Muscle Approach”)

Posted August 28, 2025
BY Jason Fitzgerald

Adult runners need more hard training. And by “hard training,” I mean focusing more on muscle fiber recruitment!

But first, let me back up and explain. I started running when I was 14 and continued for eight years, …

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Pronation, Supination, and Rotation: A Foot Movement Masterclass with Keith Mueller

Posted October 19, 2023
BY Christine

Pronation is frequently misunderstood and blamed for a variety of running related injuries. Understanding the importance and intricacy of this movement will help you see pronation with much greater clarity.

In the not too distant past, many running shoes …

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Body Positions, Cues, and Cadence: The Ultimate Running Form Episode with Paul Mackinnon

Posted April 20, 2023
BY Christine

Running form has often focused on concepts like cadence and footstrike to create change and improve efficiency. But a “top down” approach – focusing on the arms and torso – is an innovative and accessible way to become a …

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Reverse Engineering Efficient Running Form with Matt Minard DPT, CSCS

Posted August 25, 2022
BY Christine

Efficient running form is a hot topic that can often confuse runners. This week’s guest offers actionable advice to help you discover your own best form to improve your running and stay healthy.

Run tall! Land lightly! Lean forward!…

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Running Form Best Practices and Gait Analysis with Dr. Anh Bui, DPT, CSCS

Posted May 19, 2022
BY Christine

The ins and outs of running form can confuse even the most experienced runners. When it comes to running technique, focusing on optimization instead of drastic change will help you get the most from your training.

Running form and …

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Is a Heel Strike Bad? How to Think About Foot Strike and Running

Posted April 28, 2020
BY Jason Fitzgerald

Your foot is the first point of contact between the ground and your body. Since running is an impact sport, let’s be sure that foot strike is healthy!

Foot strike didn’t used to be so complicated.

During my running …

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What’s the Best Running Cadence? How to Know Your Ideal Step Rate

Posted February 10, 2020
BY Jason Fitzgerald

In 2010, my obsession with running form peaked. I started caring about things that I never thought of before, like running cadence, foot strike, and how shoes impacted our form.

Working on my turnover in the mountains of Colorado…

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Mobility Training for Runners: Get Mobile and Thrive

Posted October 3, 2019
BY Jason Fitzgerald

Mobility might be one of the most important aspects of fitness for runners outside of endurance and strength. If you’re mobile, you’re one hell of an athlete.

Hurdling is fantastic mobility training for runners

First, a quick story.

2006 …

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District Track’s Tom Brumlik on How to Train for the 800m

Posted August 12, 2019
BY Jason Fitzgerald

The District Track Club is an elite running group in Washington, DC. And coach Tom Brumlik is here to help demystify 800m training.

The 800-meter distance is a magical race: it’s a terrifying journey into the heart of …

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Running Form Expert Matt Phillips on Gait Retraining and Cues

Posted July 17, 2019
BY Jason Fitzgerald

Proper running form is a hot topic. And for good reason! An economical stride helps you run faster – with fewer injuries.

But running form is also complex. While simplification is usually preferred, most coaches will answer “it depends” …

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