Ever felt “stuck in the mud” mid-run or trapped by a watch that insists you’re in zone two while your lungs disagree? We sat down with sports physio Dominic Morissini to unpack what efficient running really looks like, how to build it, and why the smartest changes often start away from the track.
Dom breaks running down into what you see and what you load: kinematics and kinetics. From there, we explore two common archetypes. The springy runner who collapses at the hips under fatigue needs targeted strength and mid-stance control before any technique cues. The strong hybrid runner who overstrides and lingers on the ground needs reactivity, rhythm, and short-contact plyometrics to learn “hit and go.” Instead of forcing a new stride overnight, Dom shows how concise drills and simple lifts teach your nervous system to self-organise, producing smoother form and fewer niggles in weeks.
We also tackle the truths most runners miss. Heel striking isn’t evil unless it comes with overstriding. Pronation is a feature, not a flaw, when your foot stores and releases energy. Barefoot strength in the gym reveals balance and loading errors, and the big toe is a hidden power source for toe-off. If you want one starting point that helps almost everyone, begin with hips and abs: stack the pelvis, free the hip flexors, and wake up glutes to stabilise mid-stance.
For data lovers, Dom brings lactate testing into focus. Heart rate is useful but noisy; heat, sleep, and caffeine skew it. Lactate thresholds pinpoint real training zones by speed, reducing “grey zone” slog and making easy runs truly easy. Pair those zones with breath checks and perceived effort, and you’ll train smarter in all seasons. When analysis overload creeps in, leave the watch at home and head for trails. Joy is a performance enhancer.
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