Endurance Unleashed, LLC

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We Help Endurance Athletes & Active Adults Of Long Island Fulfill a Life of Health & Enjoyment While Achieving Fitness & Wellness Goals...WITHOUT Extra Trips To The Doctor

06/10/2026

🏃 POLL TIME! 🏃

Which running fault do YOU think wastes the most energy?

Vote below and let us know your answer in the comments:

🔹 Over-striding

🔹 Forward Lean from the Waist

🔹 Pelvic Drop

🔹 Inefficient Arm Swing

🔹 Excessive Torso Rotation

Every one of these can affect running economy, efficiency, performance, and even injury risk—but if you had to pick just ONE, which do you think has the biggest impact?

👇 Cast your vote and tell us why.

And if you're currently dealing with one of these issues, let us know below. We may create a future video breaking down how to improve it.

Ready...

Set...

Debate. 👇

Option 1: Over-Striding

Option 2: Forward Lean from Waist

Option 3: Pelvic Drop

Option 4: Arm Swing Issues

Option 5: Excessive Torso Rotation

06/10/2026

🏃♂️ Is 180 Cadence Really the Magic Number? 🤔

One of the most common pieces of running advice you'll hear is:

"Your cadence should be 180 steps per minute."

But is that actually true?

Not necessarily.

While cadence can absolutely influence running efficiency, impact forces, and overall running economy, there's no single cadence number that works perfectly for every runner.

Factors like:

✅ Height

✅ Leg length

✅ Running pace

✅ Experience level

✅ Individual biomechanics
..all play a role.

For example, during my easier Zone 2 runs, my cadence typically sits around 168 steps per minute. As my pace increases, my stride length changes first, and my cadence doesn't significantly increase until I start running much faster.

The goal isn't perfection.

The goal is efficiency.

Most runners benefit from avoiding extremely low cadences that can increase ground contact time and braking forces, but that doesn't mean everyone needs to hit exactly 180.

Your ideal cadence is likely a range, not a single number.

👇 What's your average cadence during easy runs?

Drop your number in the comments and let us know if you've ever tried to increase it.

06/10/2026

🏃 Want to know what a higher cadence actually feels like?

Most runners have heard that increasing cadence can improve running efficiency.

But here's the problem:

Most runners try to increase cadence without ever teaching their body how to move faster off the ground.

That's where the Fast Feet Line Drill comes in.

This simple drill helps develop:

✅ Foot speed

✅ Reactivity

✅ Single-leg stability

✅ Coordination

✅ Faster ground contact times

✅ Running rhythm

If you're new to the drill:

Start simple.

Hop across a line.

Stabilize.

Hop back.

Stabilize.

Focus on control before speed.

Once you can consistently stick the landing and maintain balance, start increasing the pace.

As you get faster, your goal is to:

⚡ Stay light on your feet

⚡ Spend less time on the ground

⚡ Maintain good posture

⚡ Stay in control

Many runners think running faster starts with pushing harder.

Often it starts with becoming more reactive.

The faster you can absorb force and redirect it back into the ground, the more efficiently you'll move.

And that's exactly what this drill trains.

Try adding it to your warm-up before your next run:

🔹 2-3 rounds

🔹 15-30 seconds

🔹 Focus on quality first

🔹 Then gradually increase speed

Remember:

Speed without control is chaos.

Control first.

Then speed.

👇 Do you think your running is limited more by fitness or by coordination and foot speed?

Comment below:

⚡ My cadence is already pretty high

🏃 I know I need quicker turnover

😅 I feel heavy when I run

💪 I need more stability and control

Or tell me:

What's your current running cadence if you know it?

06/09/2026

🏃 Myth or Fact?

Longer strides = faster running.

What do you think?

Before reading further, drop your answer in the comments:

✅ Myth

✅ Fact

✅ It depends

I'll wait.

👇

Here's the reality:

A longer stride can help you cover more ground with each step.

But that doesn't automatically make you faster.

In fact, if you're forcing a longer stride by reaching farther in front of your body, you may actually be slowing yourself down.

Why?

Because excessive reaching can create:

⚠️ More braking force

⚠️ Longer ground contact times

⚠️ Increased stress on the knees and hips

⚠️ Less efficient force production

A longer stride is beneficial when it comes from:

✅ Better force production

✅ Stronger push-off

✅ Improved hip extension

✅ Efficient running mechanics

Not from simply trying to stretch your leg farther forward.

The fastest runners don't usually think:

"I need to reach farther."

They think:

"I need to create more force."

The result?

Their stride length naturally increases as a byproduct of better mechanics.

That's why looking at a single metric on Garmin or Strava doesn't always tell the full story.

Stride length.

Cadence.

Ground contact time.

Vertical oscillation.

Force production.

Stability.

They all work together.

Focusing on just one number rarely solves the problem.

The goal isn't a longer stride.

The goal is a more efficient stride.

👇 So what was your answer?

Comment below:

✅ Fact

❌ Myth

🤔 It Depends

Then tell me:

What's one running metric you pay attention to the most?

🏃 Pace

❤️ Heart Rate

👣 Cadence

📏 Stride Length

⛰️ Elevation

06/09/2026

🏃 The mistake that may be slowing you down every single step.

Overstriding.

It's one of the most common running form issues I see.

And it often comes from a simple misunderstanding:

Many runners think they move faster by reaching farther in front of them.

But every time your foot lands too far ahead of your body, you're creating a braking force.

It's like tapping the brakes every step while trying to drive faster.

Not exactly efficient.

Instead of thinking about reaching forward...

Think about pushing backward.

The goal isn't to cover more ground with your next step.

The goal is to create more force into the ground behind you.

When runners do this well:

✅ Ground contact becomes more efficient

✅ Braking forces decrease

✅ Momentum improves

✅ Running economy improves

✅ Less stress is placed on the knees and hips

One cue I often use is this:

Don't think about landing.

Think about pushing.

As your body moves forward, your foot should be traveling backward as it approaches the ground.

Ideally you'll see:

✔️ A relatively vertical shin

✔️ A slightly bent knee

✔️ The foot landing closer to your center of mass

✔️ Smooth transition from landing to push-off

Think of your foot like it's trying to scrape the ground behind you rather than reach out and catch you in front.

That simple shift in thinking can completely change how your stride feels.

Remember:

Efficient runners don't pull themselves forward.

They push themselves forward.

👇 Have you ever been told that you overstride?

👣 Yes, I've been told I overstride

🤔 I'm not sure

🏃 I've worked on it before

⚡ I struggle with cadence more than stride length

Or tell me:

What running cue has helped improve your form the most?

06/09/2026

🏃 Are you reaching for the ground instead of pushing it away?

If so, you may be overstriding.

Overstriding happens when your foot lands too far in front of your body instead of underneath it.

When that happens, several things can occur:

⚠️ Increased braking forces

⚠️ Reduced running efficiency

⚠️ Longer ground contact times

⚠️ Increased stress on the knees and hips

⚠️ Higher energy cost at the same pace

One drill many elite runners use to improve this is the Wicket Run.

The goal isn't to run faster.

The goal is to run more efficiently.

By placing cones, mini hurdles, chalk marks, or other visual targets on the ground, you're forced to:

✅ Get your foot underneath your body

✅ Improve step timing

✅ Reduce overstriding

✅ Improve coordination

✅ Get on and off the ground more quickly

Think about it this way:

Efficient runners don't spend their energy reaching forward.

They spend their energy pushing backward.

The quicker you can get your foot under your center of mass and apply force into the ground, the more efficient your running becomes.

Try adding this drill to your warm-up before a run:

🔹 2-3 rounds

🔹 10-20 meters

🔹 Focus on quick, controlled contacts

🔹 Stay tall

🔹 Let the feet work underneath you

Don't worry about speed.

Focus on rhythm.

Focus on timing.

Focus on landing underneath yourself.

Your body will often figure out the rest.

👇 Have you ever used wicket runs or hurdle drills in your training before?
Comment below:

🏃 Yes, I use them regularly

🤔 I've seen them but never tried them

⚡ I need to work on quicker turnover

😅 I think I overstride

Or tell me:

What part of your running form do you struggle with the most?

Hashtags

06/09/2026

🏃 Runners, I have a question for you...

What's the hardest part of running right now?

Is it:

🏃 Holding your goal pace?

🌬️ Controlling your breathing?

⛰️ Running uphill?

⬇️ Running downhill?

💪 Maintaining good form when you get tired?

🔥 Finishing strong at the end of your runs?

🦵 Staying injury-free?

⏱️ Finding enough time to train?

No matter where you are in your running journey, there's usually one thing that's currently holding you back more than anything else.

And chances are, if you're struggling with it, other runners are too.

That's why I want to hear directly from you.

Tell me:

What's the biggest challenge you're facing right now as a runner?

We're always looking for new topics, videos, exercises, and training advice to create, and your answers help us make content that actually solves real problems for real runners.

👇 Drop your biggest challenge in the comments below.

Comment with ONE word or phrase describing your biggest running challenge right now.

Examples:

🏃 Pace

🌬️ Breathing

⛰️ Hills

🦵 Injury

💪 Strength

🔥 Endurance

⏱️ Consistency

We'll use your answers to create future content.

06/09/2026

🏃 Ever feel like you're working harder than everyone else running the same pace?

It might not be your fitness.

It might be your running economy.

Running economy is essentially how efficiently your body uses energy while running.

The more efficient you are, the less energy it takes to maintain a given pace.

The less efficient you are, the harder every mile feels.

One of the biggest reasons runners lose efficiency?

⚠️ Energy leaks.

Energy leaks occur when force isn't being transferred effectively through the body.

This can happen because of:

❌ Strength deficits

❌ Stability limitations

❌ Poor coordination

❌ Mechanical breakdowns in running form

Recently, I worked with an athlete preparing for a 100-mile race with a goal of finishing under 24 hours.

His coach noticed something interesting:

Every time he landed on his right leg, his left hip dropped and his body drifted to the left.

That may not seem like a big deal.

But when you're taking tens of thousands of steps during training and racing, even small inefficiencies add up.

Every unnecessary movement costs energy.

Every energy leak reduces your ability to generate force effectively.

Every loss of force means your body has to work harder to maintain the same pace.

The solution isn't always "run more."

Sometimes the solution is:

✅ Better single-leg stability

✅ Improved hip strength

✅ Better force transfer

✅ Improved movement coordination

✅ More efficient mechanics

Because the goal isn't just to become fitter.

The goal is to become more efficient.

And efficient runners can often run faster, farther, and with less effort.

👇 Have you ever felt like you're working harder than your pace suggests you should be?

Comment below:

🏃 I always feel like I work harder than everyone else

⚡ My fitness is good but my running feels inefficient

💪 I know strength training helped my running

🤔 I'm not sure what's holding me back

Or tell me:

What's the biggest challenge in your running right now?

06/08/2026

🏃 Can you hold the position where runners generate the most force?

Most runners spend plenty of time working on mileage, speed, and endurance.

But very few spend time training the position they spend thousands of repetitions in every single run.

That's where the Banded Running March Isometric Hold comes in.

This exercise challenges:

✅ Single-leg stability

✅ Balance and coordination

✅ Hip control

✅ Force production

✅ Running-specific strength

The goal isn't just to lift your knee.

The goal is to own the position.

As you hold the top position, focus on:

🔹 Knee in line with your hip

🔹 Stable foot and ankle

🔹 Strong posture

🔹 Controlled balance

Once you can control the position, progress by switching explosively from one side to the other while maintaining that same stability.

Think about it:

Running is essentially a series of controlled single-leg hops.

Every step requires you to absorb force, stabilize, and then produce force again.

If you can't control a single-leg position for a few seconds, your body may struggle to control it at full running speed.

Try 2-3 sets of 5-10 reps per side and focus on quality over quantity.

The better you control the position, the more carryover you'll likely see to your running mechanics, efficiency, and performance.

👇 Give this exercise a try and let me know how long you can maintain perfect balance and control.

🏃 Easy, no problem

⚖️ Balance was the hardest part

🔥 My glutes were on fire

😅 I couldn't hold it for more than a few seconds

Or tell me:

What part of running do you struggle with most right now—speed, endurance, balance, strength, or staying injury-free?

06/07/2026

🚨 Your knees are allowed to go past your toes.

Read that again.

For years, people were told:

❌ "Never let your knees go over your toes."

The problem?

That's not how the human body is designed to move.

This week I worked with an athlete who had been struggling with foot and ankle issues for months.

She was also having trouble squatting comfortably.

When I watched her squat, I noticed she was sitting far back and folding forward more than necessary.

After making a few simple adjustments:

✅ Bringing her stance slightly closer

✅ Turning her feet out a bit

✅ Allowing her knees to move forward naturally

She immediately moved better.

Why?

Because your ankle needs to allow your shin to move forward over your foot.

This movement is called dorsiflexion.

And it's important for:

🏃 Running

🚴 Cycling

🏋️ Squatting

🚶 Walking

🪜 Going up and down stairs

When ankle mobility is limited, your body has to compensate somewhere else.

That compensation can show up as:

⚠️ Foot pain

⚠️ Achilles tightness

⚠️ Calf tightness

⚠️ Knee discomfort

⚠️ Hip compensation

⚠️ Reduced performance

A simple way to start figuring out what's limiting you:

1️⃣ Test your calf flexibility.

2️⃣ Test your soleus flexibility.

3️⃣ Test your ankle mobility.

If your knee can't comfortably move toward the wall during an ankle mobility test, your ankle may be the limiting factor.

The good news?

Many mobility limitations can improve with the right exercises, loading strategies, and training plan.

The key is identifying what's actually causing the restriction.

👇 Have you ever tested your ankle mobility before?

🦶 My ankles feel stiff

🏃 My calves are always tight

🚴 I struggle with squats

✅ None of the above

I'd love to hear what you're dealing with.

Address

47 Stone Bridge Xing
Chapel Hill, NC
27517

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