Biomechanics — RunFit

Step 1

Gait Analysis

Every RunFit biomechanics programme begins with a thorough gait analysis. Using slow-motion video from multiple angles, Ian and Barry assess your entire running movement — from foot strike through hip extension to arm drive.

The analysis identifies inefficiencies, asymmetries, and compensatory patterns that increase injury risk or waste energy. A written report with frame-by-frame breakdowns is provided alongside your coaching recommendations.

01

Video Capture

Side and rear-facing slow motion video at 240fps during steady-state running.

02

Analysis

Frame-by-frame assessment of cadence, foot strike, hip mechanics, and arm drive.

03

Report

Written report with annotated video stills and priority corrections identified.

04

Action Plan

Targeted drills and cues integrated into your training plan with measurable goals.

Running Form

Form Coaching & Drills

Good running form is the most under-coached element of most training programmes. Ian's track background makes him especially skilled at the mechanical cues that produce faster, more efficient running — whether you're chasing a 5K PB or a marathon goal.

Cadence work — increasing steps per minute to reduce braking forces and injury risk

Foot strike correction — transitioning overstriders to midfoot landing through drills

Hip drive & glute activation — generating power from the hip rather than the lower leg

Arm mechanics — eliminating rotational waste and using arms to drive pace

Uphill & downhill technique — specific drills for terrain-specific efficiency

Stay Healthy

Injury Prevention & Load Management

The most important session you never do is the one that causes an injury. Both Ian and Barry build structured injury prevention into every programme.

📊

Training Load Monitoring

Weekly training stress scores are tracked and adjusted. We never spike volume or intensity without appropriate preparation — the foundation of injury-free progression.

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Recovery Protocol

Structured easy days, sleep guidance, and active recovery sessions are programmed alongside hard training to ensure adaptation without breakdown.

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Prehab & Mobility

Hip flexor mobility, calf activation, and glute exercises built into warm-up and cool-down routines to prevent the most common running injuries before they occur.

Common Conditions We Address

IT Band Syndrome

Hip abductor strengthening and gait correction to reduce lateral knee stress.

Shin Splints

Load management, cadence work, and calf strengthening to resolve medial tibial stress.

Plantar Fasciitis

Foot strike analysis, calf/foot strengthening, and footwear guidance.

Achilles Tendinopathy

Evidence-based eccentric loading protocol and progressive return to running.

Runner's Knee

Quad and glute strengthening alongside biomechanical correction to reduce patellofemoral load.

Hip Flexor Issues

Mobility work, activation drills, and training load adjustments for hip flexor recovery.

Strength Work

Strength & Conditioning for Runners

Running specific strength work forms an essential part of the Silver and Gold plans — building the single-leg stability, hip strength, and explosive power that makes runners faster and more resilient.

01

Bulgarian Split Squat

Single-leg strength & hip stability

02

Deadlift

Posterior chain strength for propulsion

03

Nordic Curls

Hamstring injury prevention

04

Hip Thrusts

Glute max activation & power

05

Calf Raises (Eccentric)

Achilles tendon resilience

06

Step-Ups

Running-specific unilateral leg drive

07

Banded Clamshells

Hip abductor activation for IT band health

08

Copenhagen Plank

Adductor & groin strength

Know Your Body

Education Hub

Understanding the why behind your training makes you a better, more self-sufficient runner. RunFit coaches share their knowledge openly.

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Cadence & Stride

Why 170–180 steps per minute is a useful target, and how to increase your cadence without losing your natural rhythm.

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Foot Strike Patterns

Heel strike vs midfoot vs forefoot — what the research actually says and how to find the right strike for your anatomy.

❤️

Heart Rate Zones

Training the right energy system at the right time. Easy truly must be easy — and how to tell if it is.

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Periodisation

Why base training, build phase, peak, and taper exist — and what happens to your fitness if you skip any of them.

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Fuelling for Runners

Carbohydrate strategies, pre-run nutrition, and race-day fuelling — practical advice grounded in sports science.

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Sleep & Recovery

The science of adaptation — why sleep is the most performance-enhancing "supplement" you're not taking seriously enough.

Ready to Run Smarter?

Biomechanics Is Included in Silver & Gold

Gait analysis, form coaching, injury prevention, and a strength plan are all part of the Silver and Gold coaching programmes. Get started today.

Silver Plan Gold Plan

Run Better.Run Smarter.