Aug 10, 2026 · 51 min · 14 segments
Highlights include: How much did altitude training help us? What type of form work should runners do? Are recovery shoes/slides legit? How to strengthen core, and how to run and lift simultaneously.
As a Hyrox athlete and coach, I'm always looking to improve both my own performance and the way I coach others.
I was just wondering, in your opinion, what are the biggest factors when it comes to improving running efficiency and getting quicker? Are there any key drills, strength exercises, or training methods that you think have the biggest impact on helping athletes become more economical and faster runners? I'd love to hear your thoughts and any advice you'd be willing to share.
So for years, my answer was that if you do a million fast, good running reps, your, your form's gonna clean itself up.
Just said so many times where we watch someone come through the collegiate ranks and start running 100-mile weeks, and their form just got more compact and concise, and their foot, their foot strikes just improved, and they started popping off the ground, and that's, that was basically where I stood.
But- Once I got older I'm, like, nodding my head here with you, so I got-- I'm so curious now how you're gonna follow that up.
I don't believe that most people need to pay an ungodly amount of money to have someone fix their running.
But the part that I was naive to, that now as an adult seeing people in the adult world who didn't grow up running, that, that part witnesses the fact that not everyone is doing the constant running drills, and plyometric, and, and accelerations, and strides, and post-workout 200.
All the things we did in high school and college that helped us run well and be youthful.
Uh, but you have to pair it with-- I, I've become more and more of a believer of hip and core stability, and any drill that reduces your ground contact time.
So anything that employs the, the need to-- or prioritize the need to hit the ground and get off the ground immediately, uh, that just makes you a better runner because you can't have hip drop, or sagging, or knee splay, or crazy amounts of, um, pronation with that.
But I still think you, you volume your way to better form, unless you have a huge glaring flaw in your stride.
Well, be, uh-- Just give a couple concrete examples of these quick foot off the ground things you're, you're talking about.
Skipping, bounding, uh, running with, doing hurdle form, hurdle drills, y- just doing fast, hard 100, 200 meter efforts.
As a Hyrox athlete and coach, I'm always looking to improve both my own performance and the way I coach others.
I was just wondering, in your opinion, what are the biggest factors when it comes to improving running efficiency and getting quicker? Are there any key drills, strength exercises, or training methods that you think have the biggest impact on helping athletes become more economical and faster runners? I'd love to hear your thoughts and any advice you'd be willing to share.
So for years, my answer was that if you do a million fast, good running reps, your, your form's gonna clean itself up.
Just said so many times where we watch someone come through the collegiate ranks and start running 100-mile weeks, and their form just got more compact and concise, and their foot, their foot strikes just improved, and they started popping off the ground, and that's, that was basically where I stood.
But- Once I got older I'm, like, nodding my head here with you, so I got-- I'm so curious now how you're gonna follow that up.
I don't believe that most people need to pay an ungodly amount of money to have someone fix their running.
But the part that I was naive to, that now as an adult seeing people in the adult world who didn't grow up running, that, that part witnesses the fact that not everyone is doing the constant running drills, and plyometric, and, and accelerations, and strides, and post-workout 200.
All the things we did in high school and college that helped us run well and be youthful.
Uh, but you have to pair it with-- I, I've become more and more of a believer of hip and core stability, and any drill that reduces your ground contact time.
So anything that employs the, the need to-- or prioritize the need to hit the ground and get off the ground immediately, uh, that just makes you a better runner because you can't have hip drop, or sagging, or knee splay, or crazy amounts of, um, pronation with that.
But I still think you, you volume your way to better form, unless you have a huge glaring flaw in your stride.
Well, be, uh-- Just give a couple concrete examples of these quick foot off the ground things you're, you're talking about.
Skipping, bounding, uh, running with, doing hurdle form, hurdle drills, y- just doing fast, hard 100, 200 meter efforts.
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