JP Gloria

Hey it's JP! I am a physical therapist and performance coach that specializes with running.

11/12/2025

This is a clip of Joshua Cheptegei’s feet as he ran and broke the 10000m world record.

Plenty of people assume that if someone runs a certain way, they probably run like that under ALL conditions.

That is simply not the case.

Your running mechanics are affected by external factors, like your shoes, pace, fatigue, and the environment around you.

For this particular clip, you can see how his running mechanics adapt based on:
1️⃣Coming off a curve
2️⃣The shoes

The point here is that running mechanics is complex, and one can not simply assume things based on just movements/shapes.

You need to consider external factors as well as internal factors like the unique characteristics of the body.
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This is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
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11/09/2025

The biggest differences are sometimes the ones that you can’t see.

It actually has to do with his force generation.

For context, midway through the race, he this is one of his faster paces at 4:31 min/mile or 2:48 min/km. *This is more of an estimate as that was the split for 25km. The split for 30km was 4:37 min/mile*

Toward the end, this is actually him fatiguing with slower paces at 5:02 min/mile or 3:08 min/km.

His cadence is not much different in either clip (187 spm vs. 185 spm) which means that the force generation is different.

Midway through the race, he covers 1.91 meters per step compared to the end where it is 1.73 meters per step. This is roughly a 10% drop in force generation.

This is typically what happens with fatigue.

However, despite being in a fatigued state, you don’t see him flailing all around and abandoning his technique.

He still maintains his composure.
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This is for educational purposes and should not replace medical advice.

If you are looking for more professional guidance from a running expert, check out the link in my bio!
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11/05/2025

It depends.

You'll see it fluctuate throughout the race.

If we look halfway through the race, he presents with a cadence of 187 steps per minute.

If you look at the end of the race, he presents with a cadence of 192 steps per minute.

What is a big reason for these differences?

It is mostly the pace.

When he was running at the lower cadence, he was running at 4:40 min/mile.
Then, during the higher cadence, he was running at 4:33 min/mile.

The point of this is to highlight that the cadence is dynamic.

People try to follow a particular number when they run; however, your optimal cadence can be different at different paces

Cadence can change based on many factors, like fatigue, your limb length, terrain, and shoes.
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This is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
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11/02/2025

How do you look at the beginning of race compared to the end of it?
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There are people who assume way too much from looking at only 1 moment of someone’s running cycle.

It is important to look at different moments of the run to get a better appreciation of the runner.

You can look completely different when you are fresh off the start line...versus the finish.

Your running technique can change from a variety of things, like terrain, pace, and fatigue.

I am going to go into more detail on this in a future video, so stay tuned!
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This is for educational purposes and should not replace medical advice.

If you are looking for professional guidance from a running expert, check out the link in my bio!
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10/31/2025

...EGO can get in the way of this too.
This is for educational purposes and should not replace medical advice.
If you are looking for more professional guidance from a running expert, check out the link in my bio!
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10/29/2025

A lot of hype was generated for super shoes when Kipchoge made history by running the marathon in under 2 hours.

However, a super shoe is not going to magically make you a good runner.

Abebe Bikila ran the marathon barefoot in the Olympics of 1960 and ended up with a time of 2:15:16.2

During the next olympics, he did end up wearing shoes and won with a time of 2:12:11.2

Bikila had slightly better times with shoes, but the shoes did not make him a good runner.

He was already a good runner, and the shoes may have helped him run a little better.

Though, this little difference means a whole lot at the high end of the performance spectrum.

Runners should focus more on what constitutes a good runner instead of trying to find a quick fix through super shoes.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.
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10/26/2025

Jacob Kiplimo, the half marathon world record holder, running his 2nd marathon in a time of 2:02:23!

This takes place in Chicago Marathon 2025.

This man will continue to be someone worth watching in these next few years.

What do you think of Jacob Kiplimo?

This is for educational purposes and should not replace medical advice.

If you are looking for professional guidance from a running expert, check out the link in my bio!
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10/22/2025

Elite runners typically have a larger step length compared to recreational runners.

However, that bigger step length does not come from reaching forward with the foot.

It is a result of the propulsive forces coming from the leg as the foot passes under you.

Watch Jakob during the 5000m world championships and pay attention to the foot landing.

In the clip that he has the larger stride length, he is not reaching any more forward with the foot compared to the earlier clip.

The takeaway here is that...

If you feel like you have choppy, short steps when you run, trying to reach forward with the foot may not be useful.

Rather.... working on different factors that may be limiting your propulsive abilities may be more helpful.
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This is for educational purposes and should not replace medical advice.

If you are looking for professional guidance from a running expert, check out the link in my bio!
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10/19/2025

Focus on what matters.

Getting the foot to land closer to the body can be helpful in reducing stress on each step.

However, I have seen that overstriding is commonly “over diagnosed”.

Someone even mentioned in a recent video that both of these top sprinters are overstriding because they land in front of the hips.

However, it is physically impossible to land directly under your center of mass… unless you are accelerating.

This can lead to runners thinking they are always overstriding because they keep landing in front of the hips… and that is the reason they think they are injured.

Instead, that time and effort could have been used on something that matters more.

For example, take a look at this runner, who had been dealing with years of knee pain, as I tested her calf muscle complex via single leg heel raises.

On her non-injured side, slight compensations going on, but she can do them somewhat decently.

On her injured leg, you can see bigger compensations trying to use her quad/knee to make up for weakness around the calf region.

When you consider that most of the propulsive forces go through this region as you run, it is no wonder that addressing the strength here was a key contributor to getting her back to running.

This is for educational purposes and should not replace medical advice.

If you are looking for professional guidance from a running expert, I do offer remote/virtual services. Check out the link in my bio!
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10/15/2025

Optimal cadence can be different at different paces.

10/12/2025

There are plenty of people that think that just because someone lands in front of the body, they are overstriding.

I have gotten comments on my videos looking at the slow motion of Usain Bolt and Jeremy Wariner (both World class runners) and say they are overstriding.

But it is not the case for either.

Now, let me CLARIFY something here.

“Trying to land under your center of mass” can be a useful cue for certain runners to help them land closer to the body and find a more efficient stride.

However, people need to DIFFERENTIATE between a cue and a movement pattern.

EXPECTING runners to actually land under the center of mass is an ISSUE because unless you are accelerating, it is simply NOT possible.

So don’t set UNREALISTIC expectations.

However, a more helpful indicator for overstriding is looking at the shin.

A relatively vertical shin is typically a good sign someone is not overstriding.
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This is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
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Raw footage credits belong to: TCU Locomotor lab, and the SMU Locomotor Performance Laboratory

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