Mechanix

Are you struggling with overstriding or other run-form issues that slow you down or cause injuries? The Midfoot Project, led by physical therapist Steve Gonser, is designed to help runners like you! This five-week boot camp targets overstriding and helps improve overall run form, ensuring a smoother and safer

The first week is geared towards preparing your anatomy for transitioning off your heel and onto the midfoot. This is important, as a midfoot landing allows the body to absorb the forces or run better. Using the musculature of the foot, ankle, knee, and hip in contrast to your

In the second week, we introduce additional muscles “up the chain” at the knee and the hip. The addition of the knee and the hip puts “friends and helpers” into the total volume of muscles that can absorb the impact forces when running. Goals for Week Two Use “friends

Week three starts to address a common problem with heel strikers. This is the tendency to over-stride and break forward momentum incorporating a slight forward lean in week three allows the body to harness the power of gravity. Goals for Week Three Begin incorporating a forward lean and reduce

The RunSmart Mechanix Program encompasses four phases to improving run form: a midfoot strike, mastering the knee drive, forward lean, and trunk rotation. We’ll use selective stretches and exercises along the way to supplement your run form. In Phase I you will find your midfoot through a bent knee

Learn the foundations of anatomy that encompass the skeletal and muscle groups that support your running. Learn how to properly leverage your body’s natural shock absorbers to reduce tension and friction, and amplify the muscles’ natural spring to accelerate your speed while running. This training gives you the full

Rewiring circuits and altering your autopilot takes persistent effort. Too often runners overcompensate, landing too far forward on their foot. Not only will an exaggerated forefoot strike place potentially damaging stress on the Achilles it can also hamper any gains in efficiency. This training teaches how to find your

This drill is a fantastic way to feel your midfoot. It will be awkward at first, but with practice, your body will learn to love your new movement! Perform for 20-30 feet and repeat five times, and try integrating this drill into your movements throughout your day. Although you

This training outlines a plan on how to safely transition to midfoot striking. Loading the calf with too much too soon is a recipe for a tea, so you need to give muscles time to adjust to your new foot strike. You’ll learn about toggling or the concept of

The solid run form is nothing without the strength to support it. Day 1 and Day 2 of our BaseSix Strength Program will work on building proximal strength for Phases 2-4. Run-specific strengthening for your core will not only help you ward off injuries but also help you get