Movement education for recreational runners

Learn how your knees actually move when you run.

Six video modules built from sports biomechanics literature. Slow-motion footage, plain explanations, no clinic waiting room. Made for the people who started running in 2020 and are still figuring out why their knees complain.

See the Six Modules How It Works

Heel vs. Midfoot

Why the debate is more nuanced than a fifteen-second reel.

Cadence & Load

Small step-rate shifts change the force your knee absorbs.

Shoe Selection

What actually matters when choosing running shoes.

Stretching Timing

When it helps recovery. When it works against you.

Slow-Motion Footage

Frame-by-frame breakdowns of real recreational strides.

Recreational runner pausing on a park path holding their knee after a run

The pattern we kept seeing

Pandemic mileage, post-pandemic knees.

A lot of people took up running somewhere between 2020 and 2021. No coach, no baseline, just shoes and a route. Mileage went up quickly. Years later, knees started sending signals: aching after longer runs, stiffness on stairs, a dull pull around the kneecap.

This course does not diagnose or treat. It explains the mechanics behind common overuse patterns, using the same biomechanics literature that sports scientists reference, translated into language that does not require a kinesiology degree.

What's inside

Built to be watched, rewatched, and applied.

Six Video Modules

Structured lessons that build from stride mechanics to practical adjustments, watched at your own pace.

Slow-Motion Analysis

Frame-by-frame footage of recreational runners, not elite athletes, showing what ordinary strides look like.

Literature-Based Curriculum

Concepts drawn from published sports biomechanics research, cited and explained rather than asserted.

Self-Paced Access

Watch a module once or return to it before your next long run. There is no fixed schedule to keep up with.

No Physiotherapy Jargon

Explanations written for runners, not clinicians. Terms are defined the first time they are used.

Practical Drills

Each module ends with observable, low-equipment exercises you can try on your usual route.

Built for Recreational Runners

No assumptions about prior training background. Written for people who run for health, not for a podium.

Ongoing Access

Course content is revisited and refined as new biomechanics research becomes available.

The curriculum

Six modules, one continuous line of thought.

How Your Stride Actually Works

An overview of the gait cycle, ground contact, and where knee load concentrates during a typical run.

Heel Strike vs. Midfoot: The Real Debate

What each pattern actually changes at the knee and ankle, and why neither is universally correct.

Cadence and Load: The Missing Variable

How step rate shifts vertical loading rate, independent of foot strike pattern.

Choosing Shoes for the Right Reasons

Why cushioning marketing, aesthetics, and price rarely address the variable that matters for your stride.

Stretching: When It Helps, When It Hurts

The timing question. Pre-run static stretching and tendon stiffness do not always mix well.

Building a Sustainable Routine

Putting the previous five modules together into a running habit that does not need to be paused every few weeks.

Inside a module

Footage of ordinary runners, slowed down enough to see what's happening.

Every module includes footage captured at high frame rates, then slowed for review. You see the knee angle at initial contact, the pelvis drop mid-stance, the moment cadence changes shift where load lands. No stock footage of professional athletes standing in for your own mechanics.

See the full format

Slow-motion video frame showing a runner's knee angle during ground contact analysis

What the process looks like

From first ache to informed running.

You notice the ache

After months of pandemic-era mileage, your knee starts protesting on longer runs or stairs.

You watch Module One

A free-to-preview breakdown of stride mechanics, minus the shortcuts social media tends to offer.

You work through the modules

Cadence drills, shoe-selection criteria, and stretching timing, explained in sequence.

You apply it on your own runs

No appointment, no clinic visit. Just a clearer sense of what your body is doing and why.

Desk with biomechanics research papers, a laptop, and a printed gait analysis chart

Grounded in the literature

Not a physiotherapy course. A biomechanics one.

The distinction matters. This course does not offer treatment plans or individualized advice. It explains published research on gait, loading rate, cadence, and footwear so you can understand your own running with more nuance than a single opinion allows.

Read about the research

Curious what your own stride is doing?

Start with the module on heel strike versus midfoot. It tends to answer the question people ask first.

View the Programme