About Free To Run
Meet Spencer Conklin, your running coach in Austin
I am a running coach in Austin and the founder of Free To Run. Since 2009 I have taught runners the POSE Method so they can run faster, farther and injury-free. Here is how I got here, and how I can help you.
- 2009
- Coaching runners since
- 500+
- Runners coached
- 5.0
- Google rating
- POSE
- Certified Coach
My story
How knee pain made me a running coach in Austin
In 1995, I was told I might need to stop running because of knee pain. My doctor and physical therapist tried to help, and surgery was the next step.
Before going down that path, I took a running clinic and learned the POSE Method. That day changed everything. It was the last time I had knee pain while running.
The fix was not more rest, a new shoe or a brace. It was learning how to run. Nobody had ever taught me. Like most runners, I had simply laced up and gone, repeating the same habits thousands of times on every run.
That experience is why I founded Free To Run in 2009 and why I became a certified POSE Method coach. Since then I have coached more than 500 runners, from brand-new runners to experienced racers. Being a running coach in Austin means I get to work with runners on some of the best trails, tracks and running routes in Texas. As a running coach in Austin, my goal is simple: help you love running and keep doing it for a long time.
Why runners get hurt
Most runners are never taught how to run
Most runners do not get injured because they run too much. They get injured because of inefficient running mechanics.
Overstriding
Reaching forward and landing with the foot far in front of the body acts like a brake on every step.
Too much impact
Heavy landings send more force up through the ankles, knees and hips than they need to handle.
Strength over mechanics
Pushing harder off the ground feels powerful, but it wastes energy and tires the legs early.
Pushing through pain
Many runners keep going until an injury forces them to stop. Better form gives you another option.
Running should not feel like punishment. It should feel natural, light and efficient. That is what I teach.
Experience in motion
Racing results
Years of racing, competing and coaching have shaped the way I teach. Here are some of the races I have competed in, many of them with my longtime teammate Tom Lane.
| Year | Race | Place | Team |
|---|---|---|---|
| 2012 | Urban Dare Super Dare, Milwaukee, WI | 3rd | with Tom Lane |
| 2012 | Great Urban Race, Austin, TX | 2nd | with Tom Lane |
| 2012 | Urban Dare, Austin, TX | 1st | with Tom Lane |
| 2012 | Scavenger Dash, Austin, TX | 1st | with Tom Lane |
| 2011 | Great Urban Race National Championship, New Orleans, LA | 3rd | with Tom Lane |
| 2011 | Great Urban Race, San Antonio, TX | 2nd | Solo |
| 2010 | Urban Dare Super Dare, Bahamas Cruise | 3rd | with Tom Lane |
| 2009 | CapTex Tri | 2nd in age group | Solo |
| 2009 | High Trek Adventure National Championship, Las Vegas, NV | 8th | with Tom Lane |
| 2009 | Great Urban Race, Austin, TX | 4th | with Tom Lane |
| 2008 | CapTex Tri | 1st in age group | Solo |
| 2008 | Great Urban Race, Austin, TX | 10th | with Tim Sharp |
| 2008 | Great Urban Race, Dallas, TX | 5th | with Tom Lane |
| 2008 | Urban Dare, Austin, TX | 2nd | with Tom Lane |
| 2007 | Urban Challenge, Austin, TX | 2nd | with Richard McCormick |
| 2007 | Urban Dare, Austin, TX | 2nd | with Shawn Bostad |
| 2004 | Urban Challenge National Championships, Miami, FL | 16th | with Tom Lane |
| 2004 | Urban Challenge, Austin, TX | 1st | with Tom Lane |
| 2003 | Urban Challenge National Championships, New Orleans, LA | 44th | with Robert Butler |
| 2003 | CapTex Tri Relay (swim leg) | 1st | Relay |
Experience matters, but results for your body matter more. Every runner I coach gets the same attention I would want for myself.
The POSE Method
A simpler way to run
I coach running with the POSE Method, a technique built around three simple ideas.
- 1
The pose
Run from one key position, balanced over the ball of the foot with the body aligned.
- 2
The fall
Let gravity carry you forward with a slight lean from the ankles instead of pushing off.
- 3
The pull
Pull the foot up from the ground under the hip instead of reaching forward with the leg.
- Result
Less braking
Shorter ground contact, better posture and less braking force on every step.
When mechanics improve, the body stops fighting every step. Runners who train with me usually notice less impact on their joints, a smoother and lighter stride, an easier pace for the same effort, and better awareness of how they move. This is not about running harder. It is about running smarter.
How I coach
What it is like to work with a running coach in Austin who teaches form first
Most training plans tell you how far and how fast to run. Very few tell you how to run. As a running coach in Austin, I start with the movement itself, because every mile you run repeats it thousands of times. If the movement is efficient, the miles get easier. If it is not, more miles usually means more wear and tear.
It starts with video
The first thing I do with a new runner is film them. Video shows what you cannot feel: where your foot lands, how long it stays on the ground, how much you bounce, and what your arms and shoulders are doing. Seeing your own stride is often the moment everything makes sense.
Then simple drills
Next, we work on drills that teach the pose, the fall and the pull one piece at a time. The drills are short and simple, and you can do them anywhere: a track, a park or your driveway. They are the bridge between knowing what good form looks like and actually running that way.
Then practice and feedback
Form changes with practice and feedback, not with one good day. That is why I offer more than a single clinic. The 9-week running program adds weekly check-ins, Form Lab sessions and personal video reviews, so someone is watching your progress and holding you to account.
Small groups, real attention
I keep my groups small on purpose. In a clinic or a Form Lab session, I want to see every runner, correct every runner and see them again after the correction. You will never be a face in a crowd of fifty.
Who I coach
I coach runners of every age and ability: people returning to running after years away, runners who keep getting hurt, and racers looking for a faster finish. If you want a running coach in Austin who focuses on how you run, not just how much, you are in the right place.
Ways to work with me
Coaching from a running coach in Austin who still runs with you
Every program starts with the same foundation: learning the POSE Method in person.
Level 1 POSE Running Clinic
The best place to start. In a few hours you learn how to reduce injury risk, how to run more efficiently, and how to apply the POSE Method in real time, with video of your own running. I hold clinics with partners around Austin, including Karavel Shoes and Ready to Run, and travel for clinics around Texas.
9-Week Running Program
For runners who want the clinic to stick. Nine weeks of drills, weekly check-ins, Form Lab sessions and personal video feedback, in groups of six or fewer.
One-on-one coaching
Private sessions focused on your form, your goals and anything that is holding you back. Reach out to talk about what you need.
Free Wednesday night run
Every Wednesday we meet at Sauna House North Loop. We gather at 7:00 PM and head out at 7:15 PM. It is free, and all paces are welcome.
Milestones
From one clinic to more than 500 runners
- 1995
One clinic changes everything
Facing knee surgery, I learn the POSE Method and run without knee pain from that day on.
- 2003 to 2012
Racing years
Urban adventure races across the country and age-group podiums at the CapTex Tri in Austin.
- 2009
Free To Run is born
I found Free To Run to teach other runners what that first clinic taught me.
- Today
500+ runners coached
Clinics across Austin and Texas, the 9-week running program and a free weekly run at Sauna House.
What to expect at your first clinic
Come in the clothes and shoes you normally run in. We start by filming your running so you have a clear starting point. Then you learn the three core ideas of the POSE Method, the pose, the fall and the pull, and practice the drills that teach each one. Along the way, I give you specific feedback on what I see in your stride.
You leave with a better understanding of how your body should move, a set of drills you can practice anywhere, and video of your own running. Many runners say they feel lighter and faster before the clinic is even over. Making that feeling permanent takes practice, and that is where the 9-week running program comes in.
What runners say after a clinic
- “I felt like I was running lighter and faster.” Jonathan S., Austin, TX
- “Super knowledgeable, supportive, and easy to learn from.” Anette A., Austin, TX
- “I learned a lot to get started to become a better, more efficient, faster runner and hopefully less prone to injuries.” Jerry W., Austin, TX
My promise to every runner
Whether you come to one clinic or train with me for months, you get my full attention, honest feedback and a clear next step. My job as a running coach in Austin is not to sell you more miles. It is to help you run in a way your body can keep doing for years, so you can keep enjoying the sport for a long time.
Community
Running in Austin and around Texas
Free To Run is based in Austin, and most of my coaching happens here. I hold clinics with local partners, including Karavel Shoes and Ready to Run, and every Wednesday night we run from Sauna House North Loop with anyone who wants to join. Some clinics are special editions, with half the proceeds going to Colin’s Hope, an Austin organization working to prevent child drownings.
I travel for clinics around Texas too, including Houston, Dallas, San Antonio and College Station. If your running store, club or team would like to host a clinic, I would love to hear from you.
Whether you live in South Austin, Central Austin or Hyde Park, there is a place to train with us. Form Lab for the 9-week running program meets at Garrison Park, Sauna House North Loop and, starting in November, The Loop Running Supply in Hyde Park.
Racing taught me what form is worth
Alongside coaching, I spent years racing. My longtime teammate Tom Lane and I competed in urban adventure races across the country, including the Great Urban Race, Urban Dare and Urban Challenge, and we reached the podium at national championship events. I also raced the CapTex Tri here in Austin and won my age group in 2008.
Those races were long, unpredictable days of running between checkpoints, often on tired legs. They taught me that efficient form is not just about speed. It is what keeps you moving well late in the day, when everyone else is breaking down.
Questions
About Free To Run
Who is the coach at Free To Run?
I am Spencer Conklin, founder of Free To Run and a certified POSE Method coach. I have coached runners in Austin since 2009 and coach every clinic and program myself.
What does a running coach in Austin actually teach?
I teach running form. Most coaching focuses on how far and how fast to run. I start with how you run, because better mechanics make every mile easier on your body.
Where do you coach?
Most of my coaching happens in Austin, at partner stores, local tracks and our Wednesday night run at Sauna House North Loop. I also travel for clinics around Texas, including Houston, Dallas, San Antonio and College Station.
Do I need to be a fast or experienced runner?
No. I coach brand-new runners and experienced racers. The POSE Method works the same way at any pace.
How long have you been using the POSE Method?
Since 1995, when a POSE clinic ended the knee pain that almost made me stop running. I have been coaching it since founding Free To Run in 2009.
What running shoes do you recommend?
My primary recommendation is Altra. Their shoes give your toes room to spread and keep the heel and forefoot level, which fits the way the POSE Method teaches you to land. The right shoe still depends on your feet, so bring questions to a clinic.
Can you help if I am injured right now?
Tell me what you are dealing with before you start. I am a running coach in Austin, not a doctor, so for an active injury your medical provider comes first. Once you are cleared to run, better form can help you get back to running and stay there.
Can my running store or club host a clinic?
Yes. I partner with running stores and groups in Austin and around Texas. Call or text 1-833-805-4321 or email [email protected] to set one up.
What is Form Lab?
Form Lab is the weekly in-person session in the 9-week running program. Each session is 30 minutes. I review your weekly check-in, give you a specific drill or two to work on, and then you head out on the group run to practice what you just learned.
How is a running coach in Austin different from a training app?
Anyone with a phone can find a training plan. An app cannot watch you run, tell you what your foot is doing when it lands, or notice when your form slips on tired legs. A coach can, and a coach also holds you to account, which is often the difference between starting a plan and finishing it.
What should I bring to a clinic?
The shoes and clothes you normally run in, and water. If you have a race coming up or a nagging ache, bring that information too so I can tailor my feedback to you.
What is the best way to get started?
Book a Level 1 POSE Running Clinic. It is the foundation for everything else, and it shows you right away what better form feels like.
Run faster. Run farther. Run injury-free.
Ready to change how you run?
If you are dealing with pain, frustration or a performance plateau, this is where it changes. You do not need more miles. You need better mechanics. Looking for a running coach in Austin who will actually watch you run? Start with a clinic.
Reserve Your SpotCall or text 1-833-805-4321 or email [email protected].