How the programmes work
Each module is a self-contained video lesson, built around footage, mechanism, and one or two things you can actually try on your next run.
Each module runs as a recorded video lesson you watch on your own device, at your own pace, as many times as you like.
High frame-rate footage of recreational runners, slowed down for review, paired with annotation of joint angles and contact points.
Modules build on each other. Module Three assumes you understand the terms introduced in Module Two.
You need running shoes you already own and a phone if you want to film your own stride. Nothing else is required.
The full syllabus
The gait cycle broken into stance and swing phases. Where ground reaction force peaks. Why the knee, rather than the ankle or hip, tends to absorb a large share of impact-related load in many recreational runners.
What foot strike pattern changes, and what it does not. Loading rate, tibial shock, and stride length all interact with strike pattern, which is why blanket advice tends to oversimplify the research.
How step rate affects vertical loading rate independent of foot strike. Why a small increase in cadence sometimes reduces knee load more reliably than switching strike patterns.
Why colour, price, and brand reputation dominate most shoe purchases, and what stack height, flexibility, and fit actually contribute to load distribution during a run.
The difference between static and dynamic stretching, and why pre-run static stretching of certain muscle groups can temporarily reduce tendon stiffness in ways that are not always useful right before effort.
Bringing cadence, footwear, and stretching timing together into a running habit designed to keep going rather than restart every time discomfort appears.
Module Three in practice
Module Three uses a side-by-side slow-motion comparison of the same runner at two different step rates. The footage makes the loading difference visible rather than theoretical: a few extra steps per minute changes how the knee absorbs force on contact.
Module Four in practice
Retail displays are organised by colour and category, not by what your stride needs. Module Four covers a short set of physical properties worth checking before considering anything else about a shoe.
Module Five in practice
Module Five separates dynamic warm-up movement from static stretching, and explains the research on when each one is appropriate relative to a run rather than treating stretching as a single blanket activity.
Common questions
No. The course assumes you run for general health and may have picked it up without formal coaching.
No. The course explains mechanisms and research. It does not replace an assessment from a qualified professional.
Modules are kept concise. Most people can complete the full sequence across a few sittings.
No. Modules are available to watch in order, at whatever pace suits your week.
The course draws directly on published sports biomechanics literature, not general fitness advice.
Cited Research