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JP Gloria, Sacramento, CA (2025)

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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12/07/2025

Look at the interaction of the foot, shoe, and ground...

Your running form can be influenced by a variety of things.

One of these factors being shoes.

You can see the difference of how the foot interacts differently with different shoes from watching Joshua Cheptegei (world class distance runner).

This can also be influenced by other things like pace, fatigue, and other personal characteristics.

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!

12/03/2025

People assume that if someone runs with a lower cadence, they MUST be over striding.

Instead of just focusing on the numbers, LOOK at the person running.

In this video, I use Jim Walmsley as an example.

Here, he presents with a cadence of 165 steps per minute, which can be considered relatively low.

But is he actually overstriding?

You will see that it lands relatively close to the body, even though he has a lower cadence.

Now, let me clarify something...

Increasing one's cadence or step rate as they run can still be beneficial to help one learn to land closer to the body.

HOWEVER...

Perhaps you should still learn to get that foot to land closer to the body no matter how high or low the cadence is.
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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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11/30/2025

"Tis but a scratch..."💀

As runners, we tend to “play down” our injuries and symptoms.

We hope that it will get us back to running sooner.

However, this may lead to a more aggressive plan that may exceed what the body should be doing at the current moment.

And end up leading to a slower recovery.

As clinicians working with runners, we also tend to do the SAME when helping a runner through the injuries.

We may be “overly” optimistic to help gain the runner’s trust initially.

However, when expectations do not match reality, the runner may end up being more frustrated in themselves as things are “taking longer than they should.”

The best outcomes come from:

Transparency from BOTH the runner and the clinician.

Giving accurate information will help map out the best way to navigate the injury based on the runner’s short-term and long-term goals.

Clear communication is key!
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Movie: Monty Python

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!

11/26/2025

What is the best running shoe to prevent injury?

There is always an ongoing debate.

This can get a bit complex, but let's keep it simple here.

There is really no concrete evidence to say that one kind of shoe is better than the other for running related injuries in general. (Relph et al. 2022).

This is part of the reason why Vibram got sued for millions of dollars for claiming their shoe reduced foot injuries in 2012.

However, there is some data that suggests that having MORE than 1 pair of shoes may reduce the chances of getting injured. (Malisoux et al. 2015).

🔑This is because different shoes influence how you run, specifically how forces are distributed throughout the body.

Having multiple pairs of shoes may reduce the strain of one specific body part and distribute these forces a bit more evenly through 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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11/23/2025

A more important moment happens RIGHT after the foot strike!

It is the transition of the foot as it goes under the body known as the midstance phase.

This can appreciated more from a front or back view.

There are a few things to point out (and more than I even mention here).

One misconception is that there are people who see some foot pronation and immediately think it needs to be fixed.

However, this is an essential motion to better help the foot absorb forces during the impact.

Second, look at that hip control.

What you’ll find in runners with limited hip control is increased dip of the hip… specifically contralateral hip drop.

Increased movement here may correlate to less efficiency.

You can see the hip control of Kiplimo as goes through the midstance phase.

By optimizes energy stored here, this means more potential energy that can used to move him forward during the propulsion phase.
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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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11/19/2025

There is a misconception that a higher cadence is always better than a lower cadence.

However, it is important to see this more like the rhythm of music.

Do not see higher or lower cadences as “good” or “bad”, but rather… is this particular cadence appropriate given the circumstance?

While exploring ways to increase a runner’s cadence may be beneficial in certain scenarios, like navigating particular injuries, it is important to understand the nuance behind this.

With the bar graph, you will notice that increasing your cadence may decrease the work on your legs.

However, I also put an overlay of a line graph that reflects metabolic demand based on a study looking at cadence in relation to oxygen consumption.

Slightly increasing step rate/cadence the runner’s preferred cadence by 5% may not cause any increase in metabolic demand, and in certain runners, especially novice runners, there may end up being slightly more efficient.

However, increasing cadence by 10%+ can increase metabolic demand, which would make you fatigue more quickly.

When navigating certain injuries, this trade-off is worth it as the limiting factor may be pain in the leg rather than fatigue when running.

It is also important to note that any significant change to your running technique may be slightly more fatiguing as you are learning something new.

You are typically most efficient with the technique you practice the most.

So, as you dial in these changes to your technique, you may become more efficient.

With this in mind, consider the timeframe of when a race is coming up.

It may not be advantageous to try to change how you run 1 week before a race as significant modifications to your running technique can temporarily make you more inefficient.
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Remember that this is for educational purposes only. If you are navigating an injury, I recommend consulting a healthcare professional for an individualized assessment.

JP Gloria

12/28/2025

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