KAR Running Mechanics Workshop
- Date:
- Tue, Jan 06, 2026 at 6:00 PM – 7:30 PM
- Location:
-
Kalamazoo, Michigan
49007
United States
OpenStreetMap Google Maps - Links:
- runsignup.com
- Tags:
- Run
Good running mechanics are the secret to staying injury free and running faster. Great running mechanics is why Jane Hedengren and Grant Fisher are faster than the rest of the world and stay injury free. During the KAR Running Workshop we will conduct a functional movement evaluation to identify problematic running mechanics, create individualized reports of mechanical problems, teach curative mobility and strength exercises, and teach how to turn good mechanics into faster running and reduced soreness.
Features Of Workshop
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Functional movement evaluation of each runner by True-2-Form (Dr. Jon Deming)
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Mobility, strength, and skill exercises led by Coach Mike Straubel
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Healthy running and training education sessions led by True-2-Form (Dr. Deming)
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Education and training on how to improve running efficiency and speed (elastic recoil) led by Coach Straubel
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Skill and critique sessions (at WMU indoor track) led by Coach Straubel
Benefits of Workshop
- Injury Prevention
Running injuries occur when important muscles grow weak or stop working, when key joints lose their range of motion, when soft tissue (muscles and tendons) lose their flexibility, and when poor running form increases the stress of running. A functional movement evaluation will identify those problems and mobility, strength, and skill exercises will help fix the problems.
- Run More Comfortably and Recover Quicker
With each stride, a runner’s body experiences up to 2 1/2 times body weight forces upon foot plant. Good running mechanics spreads this impact force throughout the body evenly. Poor running mechanics puts greater stress on often weakened body parts (knees, backs) and increases the energy requirements to run.
- Run More Efficiently and Faster
The runner with the longest, quick, stride will win. A 20:00 minute 5k runner who increases their average stride length by just 2 1/2 inches will become a 19:08 runner. Longer, quick, strides come from the production of elastic recoil energy. A runner needs good joint range of motion, hip and torso stability, and good foot function to increase elastic recoil (stride length). Good running mechanics is the key to creating more elastic energy.
Workshop Leaders
Dr. Jon Deming
Founder/Owner of True-2-Form
Doctor of Podiatric Medicine, CPSS
Mike Straubel
Head Cross Country and Distance Coach, Valparaiso University for 35 years
Coached numerous D1 All Conference Team Members, and All Americans.
Workshop Weekly Schedule
January 6
- Functional movement evaluation at True-2-Form
January 13
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Warm-up with basic good mechanics drills
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Return and explanation of functional movement evaluation
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Introduction to principles of good running mechanics
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Introduction to principles of correcting dis-functional mechanics
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Foundational posture and hip/pelvic control routines
January 20
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Warm-up with basic good mechanics drills
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Principles of hip/glute complex health and related joint range of motion
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Hip, glute, and joint range of motion exercises
January 27
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Warm-up with basic good mechanics drills
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Discussion of healthy training practices
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Principles of foot and arch function and strengthening
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Foot and arch mobility and strength excises
February 3
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Warm-up with basic good mechanics drills
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How to improve elastic recoil and why it is important (the secret of running fast)
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How to load and strengthen the Achilles and other tendons
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How to create helpful muscle stiffness
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Front side v. back side mechanics - when to use front side
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How to use super shoes
February 10
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Warm-up with basic good mechanics drills
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Discussion on healthy training practices
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More on improving elastic recoil and check participants' progress
February 17
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Warm-up with basic good mechanics drills
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How torso control and good joint range of motion avoids injuries and saves energy
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Drills to control your torso and ways to improve joint range of motion
February 24
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Warm-up with basic good mechanics drills
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The big picture: brining it all together with good posture and balance
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Exercises to integrate good mechanics
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Skill and running critique sessions held on Thursdays at WMU indoor track, 6:00 - 7:00 pm, January 15 -
February 26.
Time and Location
The workshop will be Tuesday evenings, January 6 through February 24, from 6:00 pm to 7:30 pm, at the Community Education Center (Old Kalamazoo Central building), 714 South Westnedge, room 244, South Gym (enter by outside stairs of the parking lot at the back of the building). The first Tuesday, January 6, we will meet at True-2-Form, 12849 US-131, Schoolcraft, MI, for the functional movement evaluations.
Why
When coaching, I was always looking for ways to keep my runners healthy and to give them the form (mechanics) of the fast people we ran against. It was always true that the fastest people had the best mechanics (they also stayed healthy and thereby got consistent training). I was able to find movement and strength exercises that helped them, but it was always hard to precisely identify which mechanical problems they had and which drills would work best for each of them. We did the exercises prophylactically.
This program, with True-2-Forms expertise at diagnosing mechanical problems, is just what I was looking for. It is what would have helped my team and what will help every runner. This workshop will help all kinds of runners: aging runners fighting time, young runners looking to perfect good form, and runners looking to fix chronic problems and enjoy running more.
Registration Limited
Because of space limitations, registration is limited to 30.