The midstance phase of a running stride is a crucial element of running form, but many runners are ignoring it. If you have weaknesses, imbalances, or poor movement patterns, this is the part of the gait cycle that will show it.

Chris Johnson, DPT is a Seattle-based physical therapist, performance coach, entrepreneur, and multiple time Kona IRONMAN qualifier who shares how midstance affects your running performance and how you can improve it.

In this episode, Chris and I talk about:

Midstance importance in running mechanics and injury prevention
The impact midstance has on muscles and running form
Common problems in midstance technique from knees to hips
The gluteus medius muscle, a common problem area for runners
Training the gluteus maximus and hip abductors for running mechanics
How to train the midstance for stronger running
Single leg exercises for runners with injuries
“Movement snacks” for runners: simple movements throughout the day to help runners improve midstance

This is an excellent episode for any runner who’s considering how their running form plays into their performance, even beyond midstance mechanics.

Links & Resources from the Show:

Chris Johnson’s newsletter
Chris Johnson on Instagram
Chris Johnson’s website
Run easier and more powerfully with these form cues

Thank you 2Before!

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If you want to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.

Thank you to 2Before for supporting Strength Running!

Thank you MOBO Board

Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!

Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.

I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

How to Stay Healthy By Strengthening Your Midstance, with Coach Chris Johnson, DPT

The Strength Running Podcast