Run Mechanics and Drills
03/14/25 • 64 min
#482 Run Mechanics and Drills
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
- Announcements and News
- Ask A Coach - How is my run form?
- Get Gritty: Surround yourself with people who move you forward
- TriDot Workout of the Week: Interval Run!
- Fun Segment: Triathlon Guilty Pleasures
Announcements and News:
Upcoming Programming - Our February focus will be on swimming.
Mar. 22 - Jason Bahamundi from RunTri Magazine
Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon’s strategic plan – Elevate 2028: Focus Forward – which is USAT’s roadmap to LA 2028
Apr. 5 - Bike handling skills for all conditions
Apr. 12 - Essential bike maintenance skills
Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.
Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/
Grit2Greatness Endurance Website and Social Media - Come check out our new coaching
Website - Grit2Greatness Endurance Coaching
Facebook page @grit2greatnessendurance
Ask A Coach Sponsor: G2G Endurance:
Triathletes, it’s time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don’t just train harder; they train smarter. Click the link in our show notes and see what’s possible!
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Ask A Coach: How’s my run form, Coach?
Here we are going to provide an overview of basic run mechanics and things that I look for when doing a run assessment.
I always do run assessments on the treadmill to make sure I have a controlled view and position relative to the athlete. This allows me to get a front, side and rear view of the athlete without having the angle or distance change during the video process.
Body Lean
Description: The angle of the torso relative to the ground.
Purpose: Proper body lean can improve running efficiency and reduce the risk of injury by promoting a forward momentum.
Elbow Angle
Description: The angle between the upper arm and forearm.
Purpose: Optimal elbow angle (usually around 90 degrees) helps in maintaining balance and rhythm, reducing unnecessary energy expenditure.
Joint Alignment
Description: The alignment of joints (shoulders, hips, ankles) during running.
Purpose: Proper alignment ensures efficient movement patterns and reduces the risk of overuse injuries.
Foot Strike Angle
Description: The angle at which the foot contacts the ground.
Purpose: Determines the type of foot strike (heel, midfoot, forefoot) which can affect running efficiency and injury risk.
Cadence
Description: The number of steps taken per minute.
Purpose: Higher cadence (around 180 steps per minute) is often associated with reduced impact forces and improved running economy.
Vertical Displacement
Description: The amount of vertical movement of the body during running.
Purpose: Minimizing vertical displacement can improve running efficiency by reducing wasted energy.
Shoulder Stability
Description: The ability to maintain stable shoulder positioning.
Purpose: Stable shoulders help in maintaining proper posture and reducing unnecessary upper body movement.
Limb Movement
Description: The movement patterns of the arms and legs.
Purpose: Efficient limb movement c...
#482 Run Mechanics and Drills
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
- Announcements and News
- Ask A Coach - How is my run form?
- Get Gritty: Surround yourself with people who move you forward
- TriDot Workout of the Week: Interval Run!
- Fun Segment: Triathlon Guilty Pleasures
Announcements and News:
Upcoming Programming - Our February focus will be on swimming.
Mar. 22 - Jason Bahamundi from RunTri Magazine
Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon’s strategic plan – Elevate 2028: Focus Forward – which is USAT’s roadmap to LA 2028
Apr. 5 - Bike handling skills for all conditions
Apr. 12 - Essential bike maintenance skills
Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.
Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/
Grit2Greatness Endurance Website and Social Media - Come check out our new coaching
Website - Grit2Greatness Endurance Coaching
Facebook page @grit2greatnessendurance
Ask A Coach Sponsor: G2G Endurance:
Triathletes, it’s time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don’t just train harder; they train smarter. Click the link in our show notes and see what’s possible!
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Ask A Coach: How’s my run form, Coach?
Here we are going to provide an overview of basic run mechanics and things that I look for when doing a run assessment.
I always do run assessments on the treadmill to make sure I have a controlled view and position relative to the athlete. This allows me to get a front, side and rear view of the athlete without having the angle or distance change during the video process.
Body Lean
Description: The angle of the torso relative to the ground.
Purpose: Proper body lean can improve running efficiency and reduce the risk of injury by promoting a forward momentum.
Elbow Angle
Description: The angle between the upper arm and forearm.
Purpose: Optimal elbow angle (usually around 90 degrees) helps in maintaining balance and rhythm, reducing unnecessary energy expenditure.
Joint Alignment
Description: The alignment of joints (shoulders, hips, ankles) during running.
Purpose: Proper alignment ensures efficient movement patterns and reduces the risk of overuse injuries.
Foot Strike Angle
Description: The angle at which the foot contacts the ground.
Purpose: Determines the type of foot strike (heel, midfoot, forefoot) which can affect running efficiency and injury risk.
Cadence
Description: The number of steps taken per minute.
Purpose: Higher cadence (around 180 steps per minute) is often associated with reduced impact forces and improved running economy.
Vertical Displacement
Description: The amount of vertical movement of the body during running.
Purpose: Minimizing vertical displacement can improve running efficiency by reducing wasted energy.
Shoulder Stability
Description: The ability to maintain stable shoulder positioning.
Purpose: Stable shoulders help in maintaining proper posture and reducing unnecessary upper body movement.
Limb Movement
Description: The movement patterns of the arms and legs.
Purpose: Efficient limb movement c...
Previous Episode
Chasing Mastery with Matt Fitzgerald
#481 Chasing Mastery with Matt Fitzgerald
Welcome
Welcome to Episode #481 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.
This week we have a special feature with guest author, athlete and coach Matt Fitzgerald.
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
- Announcements and News
- Featuring our 303 Webinar Series interview with Matt Fitzgerald
- Special Get Gritty: Rich and April Mastery Chase
- TriDot Workout of the Week - Rich
- Fun Segment: Tri-Battle: April vs. Rich!
Announcements and News:
TriDot Pool School - Last week’s Pool School was an incredible success:
- 20 athletes on average made a 15% improvement (reduction) in their 100y time
- At 6000 feet on the USAFA campus
Upcoming Programming - Our February focus will be on swimming.
Mar. 7 - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery
Mar. 15 - Run Drills and Run Mechanics
Mar. 22 - Trail and Snow Running
Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon’s strategic plan – Elevate 2028: Focus Forward – which is USAT’s roadmap to LA 2028.
Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.
Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/
Grit2Greatness Endurance Website and Social Media - Come check out our new coaching
Website - Grit2Greatness Endurance Coaching
Facebook page @grit2greatnessendurance
Ask A Coach Sponsor: G2G Endurance
Triathletes, it’s time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don’t just train harder; they train smarter. Click the link in our show notes and see what’s possible!
Train With Coach Rich:
Coach Rich Soares
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
Coach April Spilde
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Ask A Coach: Chasing Mastery with Matt Fitzgerald
There's more to endurance performance than training. Best-selling author and coach Matt Fitzgerald gives athletes 25 practical lessons to unlock their true potential and master their sport.
Every athlete's pursuit of performance will eventually become a game of diminishing returns. Matt Fitzgerald invites endurance athletes to focus on mastery, and performance will follow.
The path to mastery goes well beyond an athlete's training program and stretches beyond the realm of sport. The end goal is for the athlete to realize their full potential, which will elevate their experience both in their sport and the rest of life.
Preorder on Amazon for March 27th. Chasing Mastery: 25 Lessons to Cultivate Your Full Potential in Endurance Sports: Fitzgerald, Matt: 9798990795808: Amazon.com: Books
Get Gritty Tip:Chasing Mastery Take-Aways
April:
There’s so much that I learned that it’...
Next Episode
Jason Bahamundi Running With Passion + Springtime in the Rockies
Jason Bahamundi Running With Passion
Welcome
Welcome to Episode #483 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.
This week we have a special interview with Jason Bahamundi. Jason is an endurance athlete and entrepreneur based in Los Angeles and the founder and owner of Run Tri Bike, a media company dedicated to celebrating the stories of everyday endurance athletes and promoting diversity and inclusivity in sports. Shoutout to Coach Jasmine Moezzi for the introduction!
It is officially Spring and this episode is your CALL TO ACTION! Folks, some of you have races coming up in two months! It’s GO TIME! Spring Training is officially on and we have a lot of fantastic content coming up to get you ready for race season.
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
- Announcements and News
- Ask A Coach - Feature Interview with Jason Bahamundi
- Get Gritty: Spring Training
- TriDot Workout of the Week: Decreasing Intervals
- Fun Segment: Like It, Love It, Leave It – Ultrarunner Edition!
Announcements and News:
Upcoming Programming - Our March focus will be on running.
Mar. 22 - Jason Bahamundi from RunTri Magazine
Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon’s strategic plan – Elevate 2028: Focus Forward – which is USAT’s roadmap to LA 2028
Apr. 5 - Author and Founder of The ONE Thing, Jay Papasan to help us find that lead domino and create habits for success
G2G Spring Training Camp - Are we ready to announce?-Absolutely!
May 17-18 - Swim Focus in C.Springs and Chatfield
May 24-25 - Bike Focus - Chatfield/Chatfield
May 31-June 1 Run Focus - Boulder/Boulder
Grit2Greatness Endurance Website and Social Media - Come check out our new coaching
Website - Grit2Greatness Endurance Coaching
Facebook page @grit2greatnessendurance
Ask A Coach Sponsor: G2G Endurance
Triathletes, it’s time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don’t just train harder; they train smarter. Click the link in our show notes and see what’s possible!
Coach April Spilde
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Coach Rich Soares
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Ask A Coach: Interview with Jason Bahamundi
Jason's journey into endurance sports began in New York. Among his notable achievements include completing eight Ironman and eight Western States 100-mile endurance run finishes to his record. During the pandemic, Jason launched Run Tri Bike to create a platform that highlights the experiences of non-professional athletes.
Jason's philosophy revolves around taking risks and betting on oneself, a mindset he applies both in his athletic pursuits and his career. He encourages others to overcome the fear of failure and strive for their goals, believing that success comes from pushing one's limits and learning from setbacks.
Get Gritty Tip: Spring TrainingSpring Cleaning
Alright, triathletes, listen up. This is a great reminder to do a Pre-Season Gear Check before the training really ramps up. Here are 10 things you can check, tune or replace as needed.
1. Bike cleats - listen to Cycling in Alignment Pod
2. Running shoes - replace old and worn (replacement window 300-500)
3. Brake pads or disk wear - check lock screw
4. Wetsuit - look for tears and wear
5. Chain ring and cassette wear - look for shark fins
6. Tire wea...
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