Success Stories: How Proper Technique Transformed My Running

On June 11, 2025   /   Blog, Blog Category 1   /   Leave a comment








Spencer Running on a Clinic

Success Stories: How Proper Technique Transformed My Running

“I thought pain was just part of running fast—until it wasn’t.”

If you’ve ever pushed yourself in training only to be sidelined by injury or frustration, you’re not alone. At FreeToRun, we’ve seen firsthand how proper running technique can completely transform performance and longevity. But perhaps no story illustrates this better than my own.

The Problem: Pain with Progress

Twenty years ago, I was an aspiring triathlete with a strong swimming background. I was competitive in the water and holding my own on the bike. But running? That was the limiter. The faster I tried to go, the more my knees screamed back. I figured I just needed better shoes—or to tough it out like everyone else.

Eventually, I saw a doctor who told me, flat out:
“You should probably quit running.”

That felt like the end of the road. But then came the turning point.

The Breakthrough: Learning the POSE Method

One night at a local triathlon meetup, I overheard a guy named Mike Maggio talking about “running form.” Honestly, I had never heard anyone use that phrase before. I always thought you just… ran. Some people were fast. Some people got injured. Some people had better shoes.

Mike introduced me to the POSE Method, a technique rooted in physics and biomechanics that teaches runners to use gravity, body position, and natural reflexes to run more efficiently and with less impact. I signed up for his clinic, skeptical but curious.

What happened next changed everything:
My knee pain disappeared that same day.

Not only that, but I started running 7-minute miles at the same heart rate I had previously been holding for slower paces. It was as if someone had taken the brakes off my stride.

Technique Over Gadgets

Learning POSE taught me that performance and injury prevention aren’t just about gear. It’s not about the shoes. It’s not about the supplements. It’s about movement. How you move matters.

I wasn’t alone in this discovery. Over the years, I’ve coached hundreds of runners—triathletes, marathoners, first-timers—who experienced similar breakthroughs when they stopped muscling through the miles and started paying attention to form.

What Can Good Running Technique Do for You?

  • Reduced chronic injuries (knee, hip, shin pain)
  • Improved running economy (same effort, faster pace)
  • Increased confidence and longevity
  • Better race results without more training hours

And the best part? It’s accessible. You don’t have to be elite. You just have to be open to learning something new.

🏃‍♂️ Want to Experience the Same Breakthrough?

Join us for our next Running Technique Clinic hosted with Ready to Run on Saturday, June 7 at 8 AM. We’ll do before-and-after video analysis, teach you the fundamentals of efficient movement, and give you drills you can use right away.

Use promo code R2R to save $25
👉 Sign up here

You don’t have to quit running. You just have to learn how.


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Top Running Form Mistakes (And How to Fix Them)

On May 30, 2025   /   Blog, Blog Category 1   /   Leave a comment

Running with poor form can lead to injuries, decreased performance, and burnout. Whether you’re training for your first 5K or your next marathon, improving your running technique can make a huge difference. At FreeToRun.net, we help runners correct form errors so they can run stronger, longer, and pain-free.

In this article, we’ll break down the top running form mistakes and show you how to fix them step by step.

1. Overstriding

The mistake: Landing with your foot too far ahead of your body, often leading with the heel.

Why it’s a problem: Overstriding increases impact on your joints, reduces efficiency, and can lead to common running injuries like shin splints and runner’s knee.

How to fix it: Focus on landing with your foot under your hips. Slightly increase your cadence (steps per minute) to encourage a shorter, quicker stride.

2. Poor Posture

The mistake: Slouching or leaning too far forward from the waist.

Why it’s a problem: Bad posture restricts your breathing and puts unnecessary strain on your back and shoulders.

How to fix it: Run tall with a slight lean from the ankles. Keep your chest open, head up, and eyes looking ahead—not down at your feet.

3. Heel Striking with a Locked Knee

The mistake: Landing with a stiff, extended leg and locked-out knee.

Why it’s a problem: This creates a jarring impact that can cause knee pain and long-term injury.

How to fix it: Keep a soft bend in your knee when landing. Visualize a smooth, circular motion with your legs instead of reaching forward.

4. Inefficient Arm Swing

The mistake: Arms crossing the body, flapping, or barely moving.

Why it’s a problem: Poor arm mechanics waste energy and disrupt your balance.

How to fix it: Keep your elbows bent at 90 degrees, hands relaxed, and arms moving forward and back—not side-to-side. Your hands should pass by your waist, not cross your midline.

5. Tension in the Hands and Face

The mistake: Clenched fists, tight shoulders, or a scrunched face.

Why it’s a problem: Tension in your upper body reduces overall running efficiency and can lead to fatigue.

How to fix it: Relax your hands as if you’re holding a potato chip without crushing it. Shake out your arms mid-run to release tightness. Smile—seriously, it helps you stay loose!

Improve Your Running Form with Expert Coaching

These small corrections can make a big difference over time. But the best way to make sure you’re moving correctly is to get a running form analysis or attend a running technique clinic.

At FreeToRun.net, we specialize in helping runners avoid injury and unlock their full potential with expert coaching and personalized feedback.

Ready to run smarter, not harder?
Join our next running form clinic and learn how to run the way your body was built to move.

👉 Sign Up Now

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The Role of Footwear in Running Efficiency

On May 3, 2025   /   Blog, Blog Category 1   /   Leave a comment
The Role of Footwear in Running Efficiency

When it comes to running, your shoes can make a difference—but maybe not in the way you think. Many runners believe that the right pair of shoes will fix their pain, make them faster, or completely overhaul their form. In reality, running efficiency depends far more on how your foot moves through each stride than it does on what’s on your feet. That said, footwear still plays an important role—especially in helping you move naturally, stay comfortable, and avoid certain types of injuries.

Footwear Should Support Natural Movement—Not Restrict It

The most important thing a running shoe can do is get out of the way. It should allow your foot to move naturally without restriction. This means avoiding overly stiff soles, excessive arch support, or built-up heels that change the way your foot strikes the ground. A good running shoe should feel like an extension of your foot, not a brace for it.

In terms of weight, lighter is generally better—especially for road runners. Extra weight on your feet increases the energy cost of running. So unless you need extra durability or protection for rough terrain, stick to minimalist, lightweight shoes that support your natural gait.

Protection Where You Need It—Especially Off-Road

While minimalism is a good guideline, there are exceptions. Trail runners, for example, need protection from rocks, roots, and uneven surfaces. In that case, the shoe should offer enough underfoot protection to keep you from bruising your feet when you step on something sharp or jagged. This doesn’t mean going overboard with cushioning; just enough to reduce the impact of harsh terrain without interfering with your stride.

Don’t Expect a Shoe to Fix Your Form

One of the biggest misconceptions about running shoes is that they can correct poor biomechanics. For instance, if you’re a heel striker dealing with knee pain, buying a new pair of shoes—no matter how expensive or cushioned—is unlikely to fix the issue. Knee pain in this case is often a result of how you’re running, not what you’re running in. You’ll see far more improvement by addressing your form—learning to engage your core, shorten your stride, and shift your landing under your center of mass—than by changing shoes.

Understand Shoe Drop—and Why It Matters

Another key factor in running footwear is the drop, which is the height difference between the heel and the forefoot. Traditional running shoes often have a drop of 8-12 mm, which encourages heel striking. A zero-drop shoe keeps the heel and forefoot level, allowing your foot to land more naturally—especially once you’ve learned proper form.

That said, if you’re still heel striking even after working on your stride, a slight drop and some extra cushioning in the heel might help protect you while you transition to better mechanics. The goal should always be a more balanced, midfoot or forefoot landing, but it’s important to meet your body where it’s at during that transition.

How to Choose the Right Running Shoe

So, how do you choose a running shoe that supports your efficiency and health?

  1. Prioritize flexibility and freedom of movement – Your foot should be able to flex and splay naturally.
  2. Look for a light shoe – Less weight equals less effort, especially over long distances.
  3. Consider a low or zero drop – Especially if you’re focused on improving your form.
  4. Match protection to your terrain – More rugged trails = more underfoot protection.
  5. Don’t expect the shoe to fix you – Focus on running form first; use the shoe to complement good mechanics, not compensate for bad ones.

Final Thoughts

Running shoes matter—but they’re not magic. The best shoe is the one that lets your foot work the way it’s designed to. Focus on developing good form, strengthening your feet and legs, and then choose a shoe that supports that movement without interference. Think of it as a tool—not a solution.

Want help picking a shoe for a specific running style or terrain?    Send me a email or even better sign up (below)  for my running clinic where the proper shoe is part of the class .

Running Level 1 Registration

  In the meantime, one suggestion of an excellent shoe is this one by Altra.

https://www.altrarunning.com/en-us/road/mens-escalante-4/AL0A85NE.html

A great place to buy this shoe where you get excellent service, and you get to support a local business is at Ready to Run.

https://readytoruntexas.com/

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The secret to running in Austin during the summer ….the run sandwich!

On July 16, 2017   /   Blog, Blog Category 1   /   Leave a comment

I have been an Austinite for over 20 years.  As a runner, that means I have literally survived running in the Texas summer heat.  We are talking about hot!!  How hot?  So hot, that when you get in the car, the steering wheel comes off on your hands.  So hot, that when it is 5pm or later, my favorite time to run, you don’t walk outside and think “Oh man, this weather wants to make me get up my heart rate and sweat!”

Over the years, I have devised a survival strategy I like to call “The Run Sandwich”!

Here is how it works.  Find a cold body of water.  My favorites are Barton Springs Pool and Deep Eddy.  Barton is a few degrees colder so it works better for this method.  Swim in the water for about 5 minutes or more.  This will lower your core temperature.  Get out, dry off, throw on your running shoes and take off.

I have found that the heat does not affect me when I do this for about an hour.  I have run on 100+ degree days and still feel OK.

When you are done running, throw yourself back into the cold water and cool off!

That’s it folks!  Try the run sandwich this summer.  Let me know how it goes or any better ideas you have.

Spencer

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Example of running clinic results

On July 14, 2013   /   Blog, Blog Category 1, Uncategorized   /   Leave a comment
Example of running clinic results

Recently I taught Emily Talley of the Naturally Fit sports news channel how to run correctly.

It was a brief lesson but she caught on quickly and seemed to enjoy .

Take a look at this before and after video.  In a clinic you will receive the same coaching and video analysis to help you perfect your stride and take it to the next level.  Can you see the difference??

 

Emily Talley learns to run from Spencer of freetorun.net – Before And After video shot from Spencer Conklin on Vimeo.

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On the lighter side

On April 22, 2013   /   Blog, Blog Category 1, Uncategorized   /   Leave a comment
On the lighter side

One of my students, Tara,  over the weekend talked about Phoebe’s running style.  I was not aware of this episode of Friends.

You really should study her form in detail.  I think she might be on to something!!  😉

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Get it, read it, live it – Born to Run.

On September 29, 2012   /   Blog, Blog Category 1, Uncategorized   /   Leave a comment

This is a truly wonderful book!  I few years ago I borrowed it from my friend, Tom.  I read it in 3 days!  I could not put this book down.  It has an important message about running, life, and the tarahumara, a hidden tribe from the Mexico copper canyons.

This tribe is really born running and uses running as their way of transport.  No cars!  They don’t have a paradym that running is hard or takes training, power bars, etc…. they just run for the joy of it!

You can purchase the book here.

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Eat Better, Run Better

On June 27, 2011   /   Blog   /   Leave a comment

Marvin Jansen
Here is some good stuff reprinted with the permission of Marvin Jansen   [email protected]

“There’s no easier moment to kick-start your healthy eating plan in order to look and feel your best on the beach or at the pool than when fruits and vegetables hit their peak. Taking advantage of nature’s sweetest, most succulent offerings reprograms your body to work the way it’s supposed to function. Here’s how to make it happen:
1. Count colors instead of calories. Every category of fruit and vegetable contains hundreds of unique, healthy substances. Try to eat at least five different fruits or vegetables each day, in a range of colors. Your shopping cart should have as many colors as a box of crayons.
2. Eat three main meals, plus snacks, so you’re never hungry. When you push your body into starvation mode, it will begin to store fat. Your metabolism will slow down
3. Have a fiber-rich breakfast. Toss fruit into your cereal. Make sure the cereal contains at least 3 grams of fiber per serving. Switch to whole-grain bread. Smear some all-natural fruit or nut spread on your toast.
4. Bring home fire-extinguishing foods. Every refrigerator needs good-for-you foods that put out starvation fires. Blueberries, peaches, cherry tomatoes, celery, and other ready-to-eat produce options simplify the snacking and encourage eating good-for-you foods.
5. Remember that you are in control of your nutrition. You choose the health and tone of your body by your food intake choices. Take care of the living organism in which you reside. Be good to the body and it will be good to you.”

So simple and true!

 

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