In this practical episode for runners, PT and runner Dr. Rob Berghorn (Endurance Unleashed) joins Coach Chris to break down the need-to-know of efficient, pain-free running. We cover beginner to advanced cues, cadence targets, ground contact time, uphill/downhill technique, shoe selection vs. trends, when (and how) to use insoles, year-round strength training, and smart warm-up/cool-down routines. If your watch is spitting out numbers and you’re not sure which ones matter—or you want fewer niggles and more speed—this one’s for you. 

Key takeaways:

• Start simple: build consistency (2–3x/week), try a run-walk approach, progress gradually. 
• Cadence sweet spot: generally ~160–180 spm; use music or a metronome to train it. 
• Ground contact time: aim roughly ~0.21–0.31 sec; shorter = less braking & stress. 
• Hills: up = shorter, quicker steps; down = avoid hard braking; control with choppy steps if needed. 
• Shoes: fit first (width & length); don’t chase trends; rotate models; use insoles as a tool, not a crutch. 
• Strength all year (free weights, single-leg control) to prevent common hip/knee/foot issues. 
• Always warm up (5+ min, dynamic) and cool down to speed recovery.

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