JP Gloria

JP Gloria Hey it's JP! I am a physical therapist and performance coach that specializes with running.

06/14/2026

Same Footstrike does NOT mean same action.
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There is more to running that simply looking at the first contact point of the foot as it lands on the ground.

You can appreciate this with the example above.

On the left, the foot is used more as a rocker as it continues to propel the body forward.

On the right, the same foot strike is seen, but I am actively trying to slow down during that moment. I am putting on the brakes at that moment.

Both present with a rearfoot strike, but different actions are seen.

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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06/10/2026

Footstrike pattern can change how forces are distributed when you run!

Footstrike pattern refers to which part of the foot first makes contact with the ground.

This is typically split up into 3 classifications:

Rearfoot Strike/Heel Strike- When the heel region makes contact with the ground.

Forefoot Strike- When the region closer to the toes makes contact first.

Midfoot Strike- When the mid region of the foot makes contact first.
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The BIGGEST misconception of foot strike pattern is assuming that one is better than the other.

Rather, each foot strike pattern influences how forces are distributed differently.

From a rehab perspective, this information can be useful when trying to offload or take stress off of an injured site.

This can allow a runner to return back to training more readily.

However, while this can be useful, I do not always try to change a runner's foot strike pattern.

There are usually more important things to address when it comes to helping a runner navigate an injury.
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**Also for the 2 graphs above, that in reference to Stearne and her colleagues work in 2014. It is looking at negative work in a habitual rearfoot striker compared to a habitual forefoot striker.
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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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Footstrike image:
Run Footage:
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06/07/2026

The best foot strike for marathon runners is…heel strike?
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Watch the fastest marathon runner.

People say he heel strikes…other thing he mid foot strikes.

But honestly…does this really matter?

Based on research, the most economical foot strike is your habitual foot strike… aka the one you use the most. (Moore et al. 2016).

Contrary to popular belief, forefoot strike has not been shown to be more efficient…actually some studies favor heel striking as more economical...but don't dwell on this. (Gruber et al. 2013)

Now, the details of foot strike DO matter because they change force distribution (Kulmala et al. 2013).

Landing more toward the heel puts more pressure around the knees and hip, but less on the calf/foot region.

Landing more toward forefoot, puts less stress around knees, but more on the calf/foot area.

This can be a useful clinical tool to redistribute loading around injuries.

However again… contrary to popular belief, changing foot strike pattern in non-injured runners does not prevent injury (Anderson et al. 2020)

In injured runners, redistributing loads via footstrike change can be a useful tool, but that's not prevention…that's rehab.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.


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Footage credits:

06/03/2026

Pronation is bad ❌

Any type of pronation, particularly calcaneal/heel eversion, is seen as a bad thing.

There are people that see some of it and think of it as something that needs to be “fixed.”

However, it is normal to have it occur as you run.

In fact, this movement helps you with “shock absorption”/force attenuation.

However, with anything there is a balance.

Just like “training” is a good thing, “overtraining” is not.

However, before you decide to try to FIX “overpronation”, understand the context of the runner.

If you don’t, your “fix” might make things worse.
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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!

05/31/2026

Could Sebastian Sawe have run faster if he didn't pronate?

That's the comment I keep seeing under his 1:59:30.

Lets talk about the mechanism.

When your foot lands, the arch lowers. Your tibialis posterior tendon stretches. Your plantar fascia stretches. Your arch ligaments stretch. They store elastic energy. At push-off, everything recoils and gives that energy back. Your foot isn't a flaw. It's a system of springs.

75% of people pronate. It's how the foot is built. And when researchers tracked 927 runners for a year (Nielsen 2014), pronators didn't get hurt more than runners with "neutral" feet.

So if pronation stores and releases energy with every step, what happens when you take it away?

05/27/2026

“It’s just a hairline fracture”

It is that time of the year again as there is basically a race every week haha.

Navigating running injuries is FRUSTRATING, especially when you have put so much time into preparing for a race.

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: Grown Ups 2

Keep in mind that this is for educational purposes only. This does not replace medical advice.

05/24/2026

His first marathon was under 2 hours! 🤯
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Yomif Kejelcha runs the fastest debut marathon and goes SUB 2 with a time of 1:59:41!

To gain a better appreciation of his running, I present 2 different views both timed to be around the same moment of the running cycle.

I look forward to seeing what he will do in the Valencia Marathon at the end of the year!
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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!

05/20/2026

Olympic Sprinter vs. Olympic Marathon Runner
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Running technique looks different depending on the distance/discipline you are racing.

The footage here highlights that.

We have Jeremy Wariner, who is an Olympic 400m runner. The speed here is 9.09 m/s (20.34 mph).

On the right, we have Jared Ward, who is an Olympic marathon runner. The speed here is 5.70 m/s (12.8 mph).
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Raw footage credits belong to: TCU Locomotor lab, Dr. Laurence Ryan, and the SMU Locomotor Performance Laboratory

05/17/2026

It is not JUST about cadence.
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Everyone always look at cadence as if copying it will "improve" running mechanics.

However, you need also appreciate the other part of the equation: Step Length.

This is how much distance he covers with each step.

Based on looking at his cadence and pace, each step he took was roughly 6 ft or roughly 1.93 meters.

This is less about how long his legs are and more of the springiness/power of his legs.

However, bigger calves don't necessarily mean better propulsion.

There has been studies that looked at the lower legs of elite Kenyan runners.

What they find is that while the calf muscle is not necesarily bigger, you will find longer achilles tendons.

This highlights the importance of tendons.

However, don't neglect strength training.

This can actually help with the function of the tendon.

Lastly, it is still important to consider other aspects that influence step length, such as environment, musculare endurance/fatigue, and 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!

05/13/2026

It is not JUST about cadence.
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When people look at Sabastian Sawe run, people immediately move to looking at cadence.

One should also appreciate how much distance he covers with each step.

Based on looking at his cadence and pace, each step he took was roughly 6 ft or roughly 1.93 meters.

People tend to think your step length is limited to simply your leg length, but Sawe seems to be 5ft 7 inches tall (~170 cm).

Yet he takes these large steps.

This is more of a result of the power generated from each step.

However, it is also important to consider other aspects, such as unique anatomical considerations (which I will talk about in my next video), environment, musculare endurance/fatigue, and 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!

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