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JP Gloria, Sacramento, CA (2026)

01/18/2026

A simple reminder from watching 2 of fastest marathon runners ever

You don't just run with the legs, you run with the whole body.

Some runners think that to run efficiently, that they need to keep the upper body as still as possible.

However, you can see that to run well, it is an orchestra involving the whole body.

You can appreciate the side to side of movement of the torso as they put weight onto the leg.

Appreciate that rotational movement as well.

It is not about being too stiff. it is also not about rotating as much as possible. It is about finding the right amount that feels balanced to you.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.

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

01/14/2026

Some coaches try to fit runners into the so-called “ideal” technique.

But what is this “ideal” running technique?

While there are some common denominators, there are also high levels of variability.

You can even look at the biomechanical reports of the top runners on world athletics.

If you take a look at the top runners in one discipline, you’ll notice they all run differently.

You can take a look at the best sprinter of all time: Usain Bolt.

He has plenty of asymmetries.

A common trend is to reduce these asymmetries.

However, he is known to have scoliosis, causing his right leg to be shorter than his left.

This will influence how he runs (along with plenty of other factors).

Bolt found the balance of exploration and practice.

He and his coach found what works for him.

And he continued to refine the way he runs through the years.

The lesson:

Move in a way that fits your own biological make up.
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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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01/11/2026

Fastest Marathon vs. Marathon World Record
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On the left, we have Eliud Kipchoge during the INEOS 1:59 challenge as he ran the marathon in under 2 hours.

In this specific moment (last km), he is at a 4:27 min/mile pace (2:46 min/km).

On the right, we have Kelvin Kiptum during the Chicago marathon where he broke the official marathon world record.

In this specific moment (~38 km in), he is at a 4:31 min/mile pace (2:48 min/km).

The point of displaying these people side by side is to appreciate the nuances of running technique.

Running technique does not have to look the same person to person.

It is influenced by many factors, including the individual’s unique anatomy and relative fatigue.

However, you can also appreciate the similarities as well.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.

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

01/07/2026

Some well-meaning coaches swap sprinting advice for endurance running—but the two demands involve different techniques.

🔹 Arms: Sprinters tend to drive elbows back to 90°, while marathoners relax at a smaller angle.
🔹 Leg Turnover: Sprinters tend to present with a much higher step rate/turnover compared to longer distance events.

Swap styles?
➡️ A sprinter, running like a marathoner, loses out on speed.
➡️ A marathoner, running like a sprinter, will burn out at the beginning of a race.

Technique isn’t universal.

How you run can differ based on the kind of race you are running.

And even within the same discipline.

So don’t get too caught up in how other people run.
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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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01/04/2026

What are the common denominators here?

People are always quick to try to find differences in running technique.

However, it is also important to consider the common patterns seen.

If you see a common pattern in running technique for elite runners, it may be something to consider most closely.

Here we have a front view of 2 incredible runners.

Jacob Kiplimo (on the left): He ran the fastest half marathon (56:42); however, here he is running the Chicago marathon which he completed in 2:02:23.

Kelvin Kiptum (on the right): He is the current marathon world record holder. Here he ran that record in the Chicago marathon in 2:00:35.

While this discussion is more geared toward running technique, remember that there are much more variables to consider when looking at performance.

For example, Jacob Kiplimo was starting to fatigue at this point, while Kiptum was speeding up.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.

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

12/31/2025

When you watch top elite runners racing, you may notice a high heel position as the leg transitions into the swing phase of running.

This kind of positioning is supposed to help the leg move forward efficiently.

One mistake people make is that they try to imitate this position by PULLING the foot up to this position.

If you actively focus on bringing the foot up, it may just slow you down.

This kind of positioning is supposed to help the leg move forward efficiently... not just up.

However, do not get too hung up on this.

It is typically more of a byproduct of just running faster.

You can see this when looking at Kipchoge at different speeds.

During an easy jog, you will notice his foot does not go as high.

However, when he runs faster during a race, you will see it naturally rise to a higher position.

It is not something he actively focuses on.

Follow for more running technique tips!
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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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12/28/2025

Your body can influence how you run.
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Here is an example of Kenenisa Bekele running at the same pace.

One took place during the 5000m World Championships in 2009.

The other takes place during the Berlin Marathon in 2019.

Keep in mind that the paces shown were not the average pace of the race, but rather the specific splits when the footage was taken.

There can be multiple reasons behind this:

For certain runners, they may find that a slightly higher cadence feels more efficient for them.

For others, a higher cadence may be an adaptation for the decline in power/propulsion as we age (specifically in the ankle plantar flexors).

And there is plenty more to consider.

Remember that cadence can ADAPT from other factors as well.

It can adapt based on the environment you run in.

It can adapt based on your own body, like your leg length.

It can adapt based on your fatigue levels.

It can adapt based on your shoes.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.

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

12/24/2025

Cadence will change depending on how fast you run...

🗣️"It is nonsense to compare sprinters with ultra marathon runners"

🔑That is the point of the post.

When going for an easy run, your cadence may be lower.

As you run faster, your cadence will typically increase.

🦎This is because you may ADAPT your cadence depending on things like:
1️⃣Pace
2️⃣Terrain
3️⃣Shoes
4️⃣Pain
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🥇Take a look at some of the most dominant runners in history.
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🏃‍♂️They don't all run at 180 steps per minute... all the time.
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💎During these clips, they probably don't even care about their cadence.

They are just moving in a way that works best for his/her own body for that specific moment.
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😊So do the same... find your own rhythm.
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I hope you found this post helpful. I would love to hear your thoughts in the comment section below. And please don't hesitate to ask any questions you have for me too.

Keep in mind that this is for educational purposes only. This does not replace medical advice.

12/21/2025

Here is an example of Kenenisa Bekele running at the same pace.

One takes place during the 5000m World Championships in 2009.

The other takes place during the Berlin Marathon in 2019.

Keep in mind that the paces shown were not the average pace of the race, but rather the specific splits when the footage was taken.

There can be multiple reasons behind this:

For certain runners, they may find that a slightly higher cadence feels more efficient for them.

For others, a higher cadence may be an adaptation for the decline in power/propulsion as we age (specifically in the ankle plantarflexors).

And there is plenty more to consider.

Remember that cadence can ADAPT from other factors as well.

It can adapt based on the environment you run in.

It can adapt based on your own body, like your leg length.

It can adapt based on your fatigue levels.

It can adapt based on your shoes.
-
Keep in mind that this is for educational purposes only. This does not replace medical advice.

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

12/14/2025

That facial expression at the end💀
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Who can relate?

What is your favorite gel/go to for getting fueled for runs?
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Footage from: Bridesmaids

12/10/2025

Let's look at Eliud Kipchoge’s training, who has been able to run under 2 hours in the marathon and has had a long career.

As mentioned by his coach, “There is a cycle throughout the year.”

After each marathon, he typically takes 3-4 weeks off from training.

Then, transitions into basic training.

And when he gets dialed in for a marathon, the training duration can vary; however, it is typically 16 weeks.

The point to highlight here is that he does not train all the time.

This creates sustainability, which allows for consistency.

And being able to train consistently eventually built him up to do incredible feats.
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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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JP Gloria

01/18/2026

01/14/2026

01/11/2026

01/07/2026

01/04/2026

12/31/2025

12/28/2025

12/24/2025

12/21/2025

12/14/2025

12/10/2025

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