Most runners never receive formal training on how to run properly. Unlike learning to swing a golf club or throw a baseball, running is often viewed as something we just do. However, running is a skill, and just like any other skill, it can be refined and optimized for better performance, reduced injury risk, and greater endurance.

Gait: The Foundation of Efficient Running

Gait refers to the organized pattern of whole-body movement that allows us to run. It’s something we learn naturally as toddlers. At first, running is fun—something we do instinctively while playing. But as we age, many people begin to believe they “suck at running” and give up on it altogether.

What happened? Over time, without guidance or correction, running form tends to degrade. Poor biomechanics, bad habits, and inefficient movement patterns sneak in, leading to discomfort, fatigue, and frustration. The good news? These patterns can be corrected.

How Gait Affects Performance and Injury Prevention

Your gait determines how much energy you waste, how much impact your body absorbs, and how efficient you are. Some common gait inefficiencies include:

• Overstriding – Landing too far in front of your body, creating braking forces.
• Heel Striking – Putting excessive stress on the knees and shins.
• Poor Arm Swing – Throwing off balance and wasting energy.
• Lack of Core Engagement – Leading to instability and inefficient movement.

A professional gait analysis can pinpoint these issues and help you make small but powerful changes that can significantly improve your running efficiency.

The Power of Gait Training: Reduce Impact Stress and Improve Endurance

One of the biggest benefits of working with a movement professional specializing in gait training is reducing excess impact stress. Most runners unknowingly apply unnecessary strain to their joints, which leads to fatigue and injuries over time.

How Reducing Impact Stress Can Double Your Endurance

Imagine if you could eliminate 10% of the impact stress your body absorbs during each run. That means:

• Less wear and tear on your muscles and joints.
• More energy conserved for longer distances.
• Faster recovery times between workouts.

When your body doesn’t have to waste energy compensating for inefficient movement patterns, it becomes significantly easier to maintain endurance. That’s why professional gait training isn’t just about preventing injuries—it’s a tool for unlocking new levels of performance.

Training for Group Workouts vs. Training for a Race

One common mistake recreational runners make is assuming that group workouts and race training are the same thing. While group runs are fantastic for motivation and consistency, training for a race requires a different approach—one that prioritizes efficiency and strategic progression.

The “Less is More” Approach to Race Training

When it comes to improving race performance, the key isn’t simply running more miles—it’s making every mile count. Here’s how professional training differs from casual group running:

• Form Over Mileage: More running doesn’t always mean better results. Instead of increasing mileage, improving running economy is often the better solution.
• Intentional Recovery: Overtraining leads to fatigue, poor race performance, and injuries. Smart race training includes structured rest and active recovery.
• Purpose-Driven Workouts: Every training session should have a goal—whether it’s improving speed, endurance, or efficiency.

By focusing on proper mechanics and structured training rather than simply logging miles, runners can optimize performance without unnecessary strain.

The Takeaway: Run Smarter, Not Harder

If you’ve struggled with running, chances are you’ve never been taught how to run effectively. But with the right training, you can develop a more efficient, powerful stride that helps you run faster, longer, and with less effort.

Ready to Improve Your Running?

A structured, science-backed approach to gait training can help you unlock your full potential. Whether you’re looking to improve endurance, set a new PR, or simply enjoy running again without pain, I can show you how.