Run Mechanics 101: Cadence, Shoes & Running Injury-Free Ep 112

In this practical episode for runners, PT and runner Dr. Rob Berghorn (Endurance Unleashed) joins Coach Chris to break down the need-to-know of efficient, pain-free running. We cover beginner to advanced cues, cadence targets, ground contact time, uphill/downhill technique, shoe selection vs. trends, when (and how) to use insoles, year-round strength training, and smart warm-up/cool-down routines. If your watch is spitting out numbers and you’re not sure which ones matter—or you want fewer niggles and more speed—this one’s for you. 

Key takeaways:

• Start simple: build consistency (2–3x/week), try a run-walk approach, progress gradually. 
• Cadence sweet spot: generally ~160–180 spm; use music or a metronome to train it. 
• Ground contact time: aim roughly ~0.21–0.31 sec; shorter = less braking & stress. 
• Hills: up = shorter, quicker steps; down = avoid hard braking; control with choppy steps if needed. 
• Shoes: fit first (width & length); don’t chase trends; rotate models; use insoles as a tool, not a crutch. 
• Strength all year (free weights, single-leg control) to prevent common hip/knee/foot issues. 
• Always warm up (5+ min, dynamic) and cool down to speed recovery.

Experience the breakthrough when everything finally clicks! Train with expert coaches, fuel with incredible chef-prepared meals, and connect with athletes who love triathlon as much as you do. Join us April 22–26 at beautiful Lake Jocassee for four unforgettable days of swim, bike, run, learning, and community. Spots are almost full: Reserve yours here.

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