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#Advancedrunning Reel by @ohiobiomechanics - Repost from @functionalpatterns • Have you ever gone for a run and felt worse the more you did it? Running doesn't fix your movement, it reinforces i
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@ohiobiomechanics
Repost from @functionalpatterns • Have you ever gone for a run and felt worse the more you did it? Running doesn’t fix your movement, it reinforces it. Because it’s repetitive, every step you take is either moving you toward more function or more pain. If your mechanics are off, you’re not building endurance, you’re training inefficiency. Both runners are using their muscles here. The difference is how those muscles are working together. One runner is overly compressed and rigid through the spine. You can see how each step is more labored, energy is bleeding from the body, and there’s more effort with less output. The other runner, Paul Chelimo, is using elastic recoil. His spine and connective tissues are better positioned for expansion and return, so force is stored and released from step to step. There’s more balance to his movement overall. This is what’s defined as economy of motion. You’re not trying harder, you’re losing less energy. Same run, different outcome. One accumulates wear, the other builds efficiency and resilience. If you want to move and run with more elastic recoil, our @10weekonlineprogram shows you how to build posture, coordination, and tension so your body can produce and transfer force more effectively. #functionalpatterns #functionaltraining #running #biomechanics #fascia
#Advancedrunning Reel by @baretrainingsystems - @functionalpatterns Have you ever gone for a run and felt worse the more you did it? Running doesn't fix your movement, it reinforces it. Because it'
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@baretrainingsystems
@functionalpatterns Have you ever gone for a run and felt worse the more you did it? Running doesn’t fix your movement, it reinforces it. Because it’s repetitive, every step you take is either moving you toward more function or more pain. If your mechanics are off, you’re not building endurance, you’re training inefficiency. Both runners are using their muscles here. The difference is how those muscles are working together. One runner is overly compressed and rigid through the spine. You can see how each step is more labored, energy is bleeding from the body, and there’s more effort with less output. The other runner, Paul Chelimo, is using elastic recoil. His spine and connective tissues are better positioned for expansion and return, so force is stored and released from step to step. There’s more balance to his movement overall. This is what’s defined as economy of motion. You’re not trying harder, you’re losing less energy. Same run, different outcome. One accumulates wear, the other builds efficiency and resilience. If you want to move and run with more elastic recoil, our @10weekonlineprogram shows you how to build posture, coordination, and tension so your body can produce and transfer force more effectively. #functionalpatterns #functionaltraining #running #biomechanics #fascia
#Advancedrunning Reel by @_kateryna_didenko_ - Have you ever gone for a run and felt worse the more you did it? Repost @functionalpatterns -- Running doesn't fix your movement, it reinforces it.
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@_kateryna_didenko_
Have you ever gone for a run and felt worse the more you did it? Repost @functionalpatterns —— Running doesn’t fix your movement, it reinforces it. Because it’s repetitive, every step you take is either moving you toward more function or more pain. If your mechanics are off, you’re not building endurance, you’re training inefficiency. Both runners are using their muscles here. The difference is how those muscles are working together. One runner is overly compressed and rigid through the spine. You can see how each step is more labored, energy is bleeding from the body, and there’s more effort with less output. The other runner, Paul Chelimo, is using elastic recoil. His spine and connective tissues are better positioned for expansion and return, so force is stored and released from step to step. There’s more balance to his movement overall. This is what’s defined as economy of motion. You’re not trying harder, you’re losing less energy. Same run, different outcome. One accumulates wear, the other builds efficiency and resilience. If you want to move and run with more elastic recoil, our @10weekonlineprogram shows you how to build posture, coordination, and tension so your body can produce and transfer force more effectively. #functionalpatterns #functionaltraining #running #biomechanics #fascia
#Advancedrunning Reel by @sethodonnell31 (verified account) - Sometimes you do actually need to run fast to improve. Easy running matters. Threshold matters. Volume matters. But if you want to shift the needle,
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@sethodonnell31
Sometimes you do actually need to run fast to improve. Easy running matters. Threshold matters. Volume matters. But if you want to shift the needle, you also need sessions that are hard enough, and fast enough, to force adaptation. This was 1k, 800, 600, 400 x 2, averaging 2:30 pace for the work. What I like about a session like this is it’s not just about suffering. It gives you a big aerobic hit, but because the pace is honest and the recoveries are there, you’ve also got to keep posture, rhythm, stiffness, and mechanics together when you’re under pressure. That’s where a lot of runners miss the point. They carry too much fatigue through the week, turn up flat, and never really access the quality that drives improvement. The easy stuff supports the hard stuff. And the hard stuff is what can move your ceiling. Comment FAST if you want me to help you with your training.
#Advancedrunning Reel by @sethodonnell31 (verified account) - Sometimes you do actually need to run fast to improve. Easy running matters. Threshold matters. Volume matters. But if you want to shift the needle,
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@sethodonnell31
Sometimes you do actually need to run fast to improve. Easy running matters. Threshold matters. Volume matters. But if you want to shift the needle, you also need sessions that are hard enough, and fast enough, to force adaptation. This was 1k, 800, 600, 400 x 2, averaging under 2:30 pace for the work. What I like about a session like this is it’s not just about suffering. It gives you a big aerobic hit, but because the pace is honest and the recoveries are there, you’ve also got to keep posture, rhythm, stiffness, and mechanics together when you’re under pressure. That’s where a lot of runners miss the point. They carry too much fatigue through the week, turn up flat, and never really access the quality that drives improvement. The easy stuff supports the hard stuff. And the hard stuff is what can move your ceiling. Comment PEACH if you want me to help you with your training.
#Advancedrunning Reel by @mike_perform24 (verified account) - One of the most common questions runners ask is: "Why am I not getting faster?" And most of the time the answer is actually pretty simple. They run
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@mike_perform24
One of the most common questions runners ask is: “Why am I not getting faster?” And most of the time the answer is actually pretty simple. They run every session the same. Same pace. Same route. Same effort. From a physiology perspective, that’s a problem. Your body adapts to the stimulus you repeatedly give it. If every run sits in the same moderate intensity zone, your body gets very good at running at that exact pace… but not much else. To improve as a runner you need to challenge different systems: 1️⃣ Easy aerobic runs build your aerobic base and improve mitochondrial density - essentially making your engine more efficient. 2️⃣ Tempo / threshold runs raise the point at which lactate starts accumulating, allowing you to hold faster paces for longer. 3️⃣ Intervals and speed work improve neuromuscular efficiency, running economy and top-end speed. 4️⃣Recovery allows the body to actually adapt to all of the above. Most runners sit in the middle ground, running everything a bit too hard to recover well, but not hard enough to stimulate real speed adaptations. It feels productive… but it’s not. Getting faster is about structured variation in intensity, allowing your body to adapt to different demands. Which is why most people plateau when they train without structure. They’re putting the effort in. But the stimulus never changes. And the body has no reason to improve.
#Advancedrunning Reel by @sethodonnell31 (verified account) - Running form is usually the wrong first question. A lot of runners get sore, tight, or injured and go straight to: What's wrong with my form? Fair.
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@sethodonnell31
Running form is usually the wrong first question. A lot of runners get sore, tight, or injured and go straight to: What’s wrong with my form? Fair. But a lot of the time, that’s not where I’d start. Because you can clean up someone’s form all you want. but if they have: • a stupid spike in load • no strength where they need it • poor tissue tolerance • a big shoe change • poor recovery • or a week that keeps beating the same area up then better form does not magically fix that. This is where runners get stuck. They blame how they move before they look at what they’re asking the body to absorb Form matters. Of course it does. But it matters inside a bigger system. Sometimes the issue is form. Sometimes the issue is that the calf is doing too much. Or the shin is getting loaded too often. Or the foot and ankle are not sharing load well. Or the training week is just built like shit. That’s why two runners can look similar and one keeps breaking down while the other is fine. So no, I do not think fix your form should be the automatic answer every time something hurts. A better first question is: why is this area getting overloaded in the first place? That usually gets you closer to the real problem. Comment FORM and I’ll send you the checklist I’d use to work out whether your issue is actually for or whether form is just getting blamed for something else.
#Advancedrunning Reel by @hetheridgedpt - One of the biggest misconceptions in running is thinking your body adapts as one single unit. It doesn't. Your cardiovascular system adapts globally
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@hetheridgedpt
One of the biggest misconceptions in running is thinking your body adapts as one single unit. It doesn’t. Your cardiovascular system adapts globally, but your muscles, tendons, ligaments, and bones adapt locally to the stress they personally experience. That means your training tolerance is joint specific. Here’s what that means for runners 👇 1️⃣ Tissues adapt locally: Strength gains in one area don’t automatically protect another. Strong calves don’t increase the load tolerance of your knee. Each joint has to experience its own progressive loading to become more resilient. 2️⃣ Mechanics shift where stress goes: Your running form determines which joints take the load. • Rearfoot striking → more knee load • Forefoot striking → more ankle/Achilles load Two runners can run the same mileage but stress completely different joints. 3️⃣ More time running doesn’t always mean stronger tissues: Research suggests connective tissues respond to loading for a short window before becoming temporarily “deaf” to additional stress. This is one reason progression and load distribution matter more than simply adding volume. 4️⃣ Injury history lowers local tolerance: A previously injured joint often has reduced capacity. Your lungs may feel ready for more mileage, but that past ankle sprain or irritated knee may not be. The takeaway: Running fitness isn’t just about mileage or cardio. Durability comes from building joint specific tolerance at the hips, knees, and ankles through: ✔️ Gradual training progression ✔️ Running mechanics awareness ✔️ Targeted strength work ✔️ Smart recovery Because in running, your weakest joint, not your lungs, usually sets your training ceiling. #run #running #runner #runcoach #runningcoach
#Advancedrunning Reel by @run.fundamentals - Soft ground won't save your legs. It's a common strategy: do easy runs on grass or trails to "reduce impact." But modern biomechanics research sugge
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@run.fundamentals
Soft ground won’t save your legs. It’s a common strategy: do easy runs on grass or trails to “reduce impact.” But modern biomechanics research suggests it doesn’t work the way runners think. Studies from Brent Edwards’ lab at the University of Calgary show that runners subconsciously tune their leg stiffness depending on surface compliance. Soft surface? Your body stiffens the leg. Hard surface? Your body absorbs more. The body self-regulates so impact loading stays relatively consistent across surfaces. That means injury risk isn’t magically lowered just because the ground is softer. Instead, the real protective factors tend to be training structure and movement efficiency. Practical takeaways for intermediate runners: ⚙️ Use drills to reinforce efficient mechanics A-skips, fast feet, and strides prime coordination before workouts. 📊 Monitor weekly training load Most running injuries track back to sudden increases in mileage or intensity. 🔁 Rotate surfaces for neuromuscular variety Trails, roads, and tracks challenge stability in slightly different ways. 🏃 Keep cadence smooth and controlled Efficient turnover helps distribute load more evenly. The goal isn’t finding the “perfect surface.” It’s becoming a more efficient runner on any surface. TAKE YOUR RUNNING TO THE NEXT LEVEL ⤵️ Explore 🔗 in bio for free running resources #runningcommunity #distancerunner #runningknowledge #runcoach #runbetter
#Advancedrunning Reel by @running_devil - Most runners don't fail sub 20… because they're not fit enough. They fail because they train wrong. ⸻ You run too hard. Too random. With no struct
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@running_devil
Most runners don’t fail sub 20… because they’re not fit enough. They fail because they train wrong. ⸻ You run too hard. Too random. With no structure. And then wonder why nothing changes. ⸻ After my knee surgery, I had to rebuild everything. And that’s where I learned: 👉 Speed comes from structure. ⸻ 👉 1️⃣ You run too hard, too often Not every run should feel like a race. 👉 80% easy, 20% quality If you’re always tired… you’re doing it wrong. ⸻ 👉 2️⃣ You don’t train race pace Sub 20 = 4:00/km If you never run that pace… you’ll never hold it. Try this: • 8–10 × 400m @ 3:45–3:55/km • 5 × 1 km @ 4:00/km 👉 controlled, not all out ⸻ 👉 3️⃣ No real base 👉 30–50 km per week Easy running builds your engine. Speed without base = short-term progress only. ⸻ 👉 4️⃣ You skip simple workouts You don’t need complex plans. Just rotate: • 10 × 1 min fast / 1 min easy • 6 × 800m @ faster than race pace That’s enough. ⸻ 👉 5️⃣ You start too fast Be honest… 👉 You go out at 3:40/km 😅 Then blow up. Run smart: • first 2 km controlled • build rhythm • last km push ⸻ 👉 6️⃣ You’re not consistent You don’t need perfect training. You need 6–8 consistent weeks That’s it. ⸻ From 16:49 5K to 2:46 marathon and rebuilding after injury — this is exactly how I structure my training. ⸻ Now it’s your turn. Where are you stuck right now? 👇 ⸻ 👉 Follow for real running content, real structure and real progress. always on fire 🔥 #run #runner #5k #sub205k #fitness
#Advancedrunning Reel by @rules.of.running - Run form training can feel intimidating Even experienced runners often assume improving running economy requires long blocks of technique work. But r
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@rules.of.running
Run form training can feel intimidating Even experienced runners often assume improving running economy requires long blocks of technique work. But research tied to the biomechanics group at the University of Calgary, including work by W. Brent Edwards, suggests adaptation may occur much faster—especially in newer runners. When runners change mechanical conditions—such as altering footwear or cadence—the body quickly reorganizes how forces travel through the leg. Edwards’ work examining skeletal loading shows that runners naturally shift toward mechanics that reduce stress on bones. One common outcome: the leg begins behaving more like an efficient spring. In practical terms, the body increases leg stiffness slightly, shortens ground contact, and relies more on elastic recoil from structures like the Achilles tendon and plantar fascia. This allows energy to be stored and released with each step instead of produced purely by muscle. For runners, this means improved economy doesn’t always come from forcing textbook technique. It often emerges when training environments encourage elastic movement. Ways competitive runners can encourage this adaptation: ⚡ Include short barefoot strides to promote elastic mechanics 🏃 Incorporate plyometrics like bounds or pogo hops 🪶 Focus on quiet foot strikes and quick contact 🌱 Add short hill strides to train elastic recoil Sometimes the biggest gains in efficiency come not from changing your stride—but from letting your body rediscover its natural spring. TAKE YOUR RUNNING TO THE NEXT LEVEL ⤵️ Explore 🔗 in bio for free running resources #runningscience #runningeconomy #runfaster #distance running #marathontraining
#Advancedrunning Reel by @wail_bourahlitrack - Many runners think training hard every day will make them faster. But physiology shows the opposite. When you do a hard workout-like 400s, 500s, or r
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@wail_bourahlitrack
Many runners think training hard every day will make them faster. But physiology shows the opposite. When you do a hard workout—like 400s, 500s, or race-pace 600s—you create muscle micro-damage and large amounts of metabolic stress (lactate and hydrogen ions). Your body needs time to repair that damage. Studies in Exercise Physiology show that after intense training, muscles need 24–72 hours to fully repair and adapt. During this recovery window, the body increases mitochondrial density, improves muscle fiber efficiency, and restores glycogen stores. If you train hard again before recovery is complete: • Muscle power output drops • Reaction time slows • Injury risk increases significantly Research in Sports Science has shown that athletes who accumulate high fatigue without recovery see up to a 5–10% drop in performance output in high-intensity sessions. For an 800m runner, that matters a lot. A 3–5% decrease in power can mean the difference between running 1:48 and 1:52. There’s also the central nervous system (CNS) factor. Speed sessions heavily stress the nervous system. Studies show the CNS may require 48 hours or more to fully recover after maximal sprint efforts. That’s why elite middle-distance training programs usually follow a pattern like: • Hard workout • Easy aerobic day or rest • Hard workout • Easy day • Long run or tempo • Easy day • Rest or regeneration This pattern allows the body to go through supercompensation a process where after recovery, your performance ability actually rises above the previous level. So the goal isn’t just training hard. The goal is training hard enough… and recovering enough to adapt.

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