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As you may have noted, I travel a lot. I also spend as much of my day outside in the natural environment. And I’m keen to ensure we preserve it and help it recover from some of the less compatible parts of living side by side with humans. 

Our Relationship with The World

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I currently work with Carbon Footprint to ensure that I offset my travels by investing in carbon reduction projects. I am passionate about the countries that I travel to and the people I meet during my work, so this is also a great way to give back to the type of communities that I visit.
 
As well as reducing carbon levels right now, these projects will teach many future generations to be aware of the planet, their planet, and nurture it. The projects also invest in education, jobs, food security, clean drinking water and health and wellbeing.
 
The projects I'm currently supporting: [Uganda Borehole](https://www.carbonfootprint.com/gs_ver_uganda_borehole.html) and [India Cookstove](https://www.carbonfootprint.com/gs_india_cookstoves.html)

This is just the start for us. If we want to change the world moves, we need to do more. And we will be announcing some further partnerships with organisations that make a rightful contribution to the environment and peoples.

As you may have noted, I travel a lot. I also spend as much of my day outside in the natural environment. And I’m keen to ensure we preserve it and help it recover from some of the less compatible parts of living side by side with humans

Read

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The combination of 360-degree video analysis of the whole body and data collected on your running dynamics creates a very powerful learning environment; one in which you interact throughout the process, enabling you to understand how it looks and feels to move your body correctly.

Movement Workshops

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All coaching takes place in the natural environment, away from the treadmill. My research shows that running on a treadmill creates significantly contrasting Kinetic data from that produced running in a natural environment. Analysis and coaching outside ensures that the correct techniques are coached; we run outside so we should learn and practice outside.

My coaching is designed to produce intelligent runners, enabling them to take the knowledge gained from their coaching sessions and develop their technique as they practice. This is achieved by coaching visualisation and a thought process, as well as delivering technical information; we move in the way we perceive we move. If we feel our movement is mechanical then that’s the way we will move. If we understand that we are very fluid, connected and synergistic in our movement, then we will move accordingly. This creates efficiency and significantly reduces the chances of injury.

All Movement Workshops are facilitated by myself, which means places are limited. For more information or to book a workshop please [click here.](https://www.runningrebornworkshops.com/)

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## *Available Movement Workshops*

#### **1-hour Online Video Technique Analysis & Coaching – £139.00**
A remote video analysis workshop gives you a clear picture of your running gait outside in the natural environment. I work remotely with runners from all over the world from complete beginners to elite athletes with remote video analysis. This workshop is perfect for runners who would like to gain a better understanding of their movement and my philosophy behind good running form. The one hour consultation includes detailed discussion on the video analysis.  Coaching and discussion on running dynamics can also be included.


#### **3 x 1 hour Online Video Technique Analysis & Coaching – £319.00**
A remote video analysis workshop gives you a clear picture of your running gait outside in the natural environment. I work remotely with runners from all over the world from complete beginners to elite athletes with remote video analysis. This workshop is perfect for runners who would like to gain a better understanding of their movement and my philosophy behind good running form. The one hour consultation includes detailed discussion on the video analysis.  Coaching and discussion on running dynamics can also be included.


#### **2 hours Technique Coaching & Movement Analysis Workshop 1-1 – £249.00**
During your two-hour coaching workshop you will work on aspects of your technique agreed upon after a consultation to understand what your goals are. The coaching is carried out with constant 360 degree video analysis of the whole body, alongside the use of the ViMove analysis equipment and is carried out on a running surface of your choice including track, grass, road, hills and trail. The two-hour workshop allows extra time for coaching based on the results of the movement analysis.


#### **Half Day Technique Coaching & Movement Analysis Workshop 1-1 – £429.00**
During your half day and analysis coaching session you will work on aspects of your technique agreed upon after a consultation to understand what your goals are.  The coaching is carried out with constant 360 degree analysis of the whole body, alongside the use of ViMove analysis equipment and is carried out on a surface of your choice including track, grass, road, hills and trail. This session is ideal if you are located some distance from Berkshire and would like to cover more ground in a single session.


#### **Full Day Technique Coaching & Movement Analysis Workshop 1-1– £749.00**
During your full day technique and analysis coaching workshop you will work on aspects of your technique agreed upon after a consultation to understand what your goals are.  The coaching is carried out with constant 360 degree analysis of the whole body, alongside the use of ViMove analysis equipment and is carried out on a surface of your choice including track, grass, road, hills and trail. This workshop is ideal if you are located some distance from Berkshire and would like to cover more ground in a single session.


#### **5x 2 hour Technique Coaching & Movement Analysis Workshop 1-1– £929.00**
Your 5 x 2 hour coaching package includes constant ViMove analysis, along side 360 degree video analysis. These sessions can be used as monthly sessions or in blocks depending on your running goals. One session a month is a great way to keep continuity and learn new skills and thought processes throughout the year and to prepare for upcoming races. The package also includes remote video analysis and Skype sessions over the duration of the package.


#### **2 hour Technique Coaching & Movement Analysis Workshop 1-2 – £379.00**
During your two-hour workshop you will work on aspects of your technique agreed upon after a consultation to understand what your goals are. The coaching is carried out with constant 360 degree video analysis of the whole body, alongside the use of the ViMove analysis equipment and is carried out on a running surface of your choice including track, grass, road, hills and trail. The two-hour workshop allows extra time for coaching based on the results of the movement analysis.


#### **5x 2 hour Technique Coaching & Movement Analysis 1-2 – £1,449.00**
Your 5 x 2 hour coaching package includes constant ViMove analysis, alongside 360 degree video analysis. These sessions can be used as monthly sessions or in blocks depending on your running goals. One session a month is a great way to keep continuity and learn new skills and thought processes throughout the year and to prepare for upcoming races. The package also includes remote video analysis and skype sessions over the duration of the package.


#### **Full Day Technique Coaching & Movement Analysis Workshop 1-2 – £1,049.00**
During your full day and analysis coaching session you will work on aspects of your technique agreed upon after a consultation to understand what your goals are.  The coaching is carried out with constant 360 degree analysis of the whole body, alongside the use of ViMove analysis equipment and is carried out on a surface of your choice including track, grass, road, hills and trail. This session is ideal if you are located some distance from Berkshire and would like to cover more ground in a single session.


#### **Half Day Technique Coaching & Movement Analysis Workshop 1-2– £549.00**
During your half day and analysis coaching session you will work on aspects of your technique agreed upon after a consultation to understand what your goals are.  The coaching is carried out with constant 360 degree analysis of the whole body, alongside the use of ViMove analysis equipment and is carried out on a surface of your choice including track, grass, road, hills and trail. This session is ideal if you are located some distance from Berkshire and would like to cover more ground in a single session.

#### **Group Workshops – £255.00**
The Running Reborn group workshops are designed to be fun and interactive. They comprise of practical and theory and are designed to give you a new perspective of your movement and running form. Learning and practicing in a group gives you the opportunity to cover and understand many different challenges that runners face with their movement and there is no doubt that working together with other runners means you will benefit from the power of the group.


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## *Coaching Philosophy*

My coaching philosophy leads me to take a anthropological view of a runner. If we move like a human is designed to move, that will make us a good athlete. To maximise our potential we must take that human movement and turn it into human performance.

My coaching is designed to create an intelligent runner that has the correct perception of their movement. It encourages them to see changes in gait as a software change rather than teaching the physical body new tricks.
 
My belief is that if you treat running as a movement skill you start a journey that will challenge both the mind and body which will maximise your chances of reaching your potential.

## *Human Movement*

As humans evolved we gave up a muscular approach to movement and went for a more efficient approach involving the ingenious foot that we have today and standing tall to create an elastic approach to propulsion. Present day human would lose an arm wrestle with a chimpanzee but definitely be victorious in a park run! It’s fascinating that todays human insists on attempting to use muscle to move dynamically instead of the evolutionary gift of elasticity. 

This has been the focus for my coaching and research with athletes, tribes and indigenous people across 6 continents. If we move the way we evolved, our fascial system will create strength, elastic recoil and the correct sea of tension to support our skeleton. To maximise our potential we must take human movement and turn it into human performance.

## *Unique Technology*

My organic approach to coaching and natural movement is supported by the latest technology, which provides us with a clear picture of your movement. This enables me to measure progress and set coaching and performance goals. I’m the first running technique coach in the UK to use the ViMove technology.  I use it because it allows me to coach and analyse natural movement in a natural environment. Producing reports on your running dynamics will help you work with your sports therapist on injuries and rehabilitation.

I offer a range of private coaching packages, including 1-2-1s, Group Workshops and Corporate Workshops.

Book

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Over the next few months we will be announcing a number of partnerships with brands who like us want enable people to move more enjoyably. We will also be engaging with a number of charities to determine how we can support their missions.

Bear with us. In the meantime, here’s an insight into a project I developed in Uganda in 2018/9

Partnerships and Charities

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# Uganda Coaching Academy
 
A large part of my movement research takes part in Africa and the latest addition to this research is a project that investigates whether African runners movement is down to nature or nurture.
 
This project is currently taking place in Uganda and concentrates on people that have never run and runners that have had no formal coaching. This is already creating fascinating results and even more questions.
 
As part of the research I have set up a Coaching Academy to better understand how young Ugandans run and promote running as part of their lives. The academy is set up for street children who suffer from abuse and addiction. This is proving to be a great project, promoting exercise and health to youngsters who find themselves in rehabilitation centres, giving them something to focus on.
 
The academy then trains the runners to be coaches. This creates a sense of belonging and achievement with a sustainable future.
 
Peter and Francis are the first two coaches to go through the academy and are now coaching other street children as well at running clubs and schools – it turns out they are both pretty good runners too!
 
My aim is to take the academy to other communities worldwide. Running is completely natural to us and a great way of bringing people together and creating hope.

If you would like more information about the academy or would like to support it in some way please feel free to contact me **shane.benzie@runningreborn.com**

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Over the next few months we will be announcing a number of partnerships with brands who like us want enable people to move more enjoyably. We will also be engaging with a number of charities to determine how we can support their missions

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“Everybody has their Everest” – Shane Benzie

Running Reborn Training Guides

For some it might be beating their Parkrun PB, for others it might be an FKT on an Ultra. We all want to apply ourselves, mind and body, to see marginal gains in whatever measures we set and feel the joy of running more effortlessly and enjoyably.

And the measures that we set are very different to us all. It’s an important distinction. In 2021 we will be launching the Running Reborn Training Guides. In all probability we are more likely to name them Missions, primarily because we are aiming to design and provide ways of enabling everyone to climb their own Everest. And this may well be a mission that is time and distance related, but it might also be a climb that is technique related. Remember, we see each aspect of the Running Reborn technique, when played together as a symphony or language, and some of our runners may well want to perfect a technique so that run more fluently and fluidly, rather than beat a distance time.

There are of course our social media groups, where Shane will be regularly sharing tips, films, respond to runners’ queries on how to master these techniques, but we will, wherever possible keep layering in technique tips to members through every channel possible. 

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We will also remind you at every opportunity in these Missions that whilst practicing alone is sometimes the only way we can blend our busy daily lives with our pursuit of running beautifully, we must buddy up, talk to our running buddies, share film, ask for feedback on technique. Let your running friends also be part of your performance gains.
 
These Guides and Missions will enable you to apply whatever time and performance goals you wish. And yes they will cover some of the more often requested distance related guides, 10km to Marathon, but they will inevitably have a Running Reborn philosophy embedded into them. 
 
We look forward to sharing them in early 2021.

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These Guides and Missions will enable you to apply whatever time and performance goals you wish, from Parkrun GB, to FKT or an Ultra. Coming early 2021

Training Guides

Learn

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To become a Running Technique Coach I studied bio-mechanics and various disciplines of running form in the U.S and U.K. This was a great base for my education and I still use many of the ideas and facts that I learned to this day. However as I started to coach I came up with lots of new questions and felt that I was missing some parts of the jigsaw that is our movement.



An Introduction to the Fascial System

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From day one I was keen that my coaching should be based on my own research and not just a course I had been on or a franchise that I’d joined. To this end I decided to start researching in Africa, most notably Kenya, Ethiopia and Uganda to understand natural movement and how to coach it.

What I saw was movement that is synergistic, elastic, connected and fluid. I immediately stopped calling it running and started to see it as dynamic movement. It soon became apparent through my research that the system largely responsible for this beautiful movement was the fascial system. Our fascia is a connective tissue that forms a three-dimensional web, which surrounds and supports the muscular and skeletal system.

Since those early days I have been studying and working with experts in the field of the fascial system and the concept of tensegrity to better understand how these two features are responsible for our potentially fluid and efficient movement.
 
I believe our movement is largely influenced by our perception of it – if we change that perception we can change the movement itself. Our body is held together in a sea of tension by our elastic system and our dynamic movement will always be an extension of our static posture (how we stand and sit). This means our everyday life has huge potential to improve and effect our dynamic movement.
 
My research on fascia and its effects on our dynamic movement and posture are indefatigable. I now spend time in extreme environments such as the Jungle, Desert, Arctic and Mountains to compliment the work I carry out in Africa.
During your coaching with me you will understand how to utilise the effects of elastic recoil and elastic energy created by our fascial system and how to manage the effects of impact on the body.
 
For more on fascia, tensegrity and dynamic movement watch James Earls (bodyworker and movement specialist) and I discuss these concepts and how they are important to running the Reborn way.

To become a Running Technique Coach I studied bio-mechanics and various disciplines of running form in the U.S and U.K. This was a great base for my education and I still use many of the ideas and facts that I learned to this day

The Fascial System

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The Lost Art of Running is an opportunity to join running technique analyst coach and movement guru Shane Benzie on his journey across five continents as he trains with and analyses the running style of some of the most gifted athletes on the planet. The book is introduced by Adharanand Finn, the bestselling author of Running With the Kenyans, The Rise of the Ultra Runners and The Way of the Runner.

The Lost Art of Running

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Running technique has to be one of the most subjective issues out there: 10 minutes investigation on the internet will generally confuse rather than confirm what you should or should not be doing. Mother Nature gave us some amazing gifts as runners – if we rediscover them and use them, we can transform our dynamic and everyday movement. 

Part narrative, part practical, this adventure takes you to the foothills of Ethiopia and the 'town of runners'; to the training grounds of world record holding marathon runners in Kenya; racing across the Arctic Circle and the mountains of Europe, through the sweltering sands of the Sahara and the hostility of a winter traverse of the Pennine Way, to witness the incredible natural movement of runners in these environments.

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Part narrative, part practical, this adventure takes you to the foothills of Ethiopia and the 'town of runners'; to the training grounds of world record holding marathon runners in Kenya; racing across the Arctic Circle and the mountains of Europe, through the sweltering sands of the Sahara and the hostility of a winter traverse of the Pennine Way, to witness the incredible natural movement of runners in these environments.

Along the way, you will learn how to incorporate natural movement techniques into your own running and hear from some of the top athletes that Shane has coached over the years. Whether experienced or just tackling your first few miles, this ground-breaking book will help you discover the lost art of running.

Read reviews and insights from Shane's first book

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The Lost Art of Running is my best-selling book, which follows my journey across five continents as I look to unlock the code human movement.

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Join Shane and listen in to the movers, shakers, characters and new converts to running, discussing their stories, research and views on running and movement and how running has helped them scale their Everest and live a more enjoyable life.
 
If you have a story and would like to share it, we’d like to hear from you. We believe running is a gateway to better movement, a better lifestyle and so we welcome perspectives and insights from all corners of the globe on how we can harness the beauty it can bring. 

Contact us directly on shane.benzie@runningreborn.com

Podcasts

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Join Shane and listen in to the movers, shakers, characters and new converts to running, discussing their stories, research and views on running and movement and how running has helped them scale their Everest and live a more enjoyable life

Coming Soon

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THE SAVIOUR OF THE LOST ART

Shane Benzie’s Quest to rediscover the ‘Lost Art Of Running’ has led him to a mysterious and powerful substance buried within us all. RW’s Rick Pearson met him to learn how we can reconnect with the true essence of human movement. 

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Shane Benzie has been called ‘the Indiana Jones of running.’ He’s met some of the indigenous people of the Amazon, studied barefoot tribes in Malaysia, marvelled at the strength of the Sherpas in the Himalayas and been trackside at the high-altitude training camps of the world’s best distance athletes in Iten, Kenya – always in search of perfect running form. 

But while the thrilling adventures of Hollywood’s intrepid Dr Jones lead him to hunt down lost artefacts in distant lands, Benzie’s quest has led him to a mysterious substance much closer to home: fascia. This web of elastic tissue, which runs through our entire bodies beneath our skin has become a source of immense fascination to Benzie, and it’s a subject he explores in depth in his new book, The Lost Art of Running (Bloomsbury). 

If you’re not already fully up to speed on all things fascia, don’t worry, you’re not alone. While runners often talk about stamina and muscle, fascia more often than not flies under the radar. But Benzie argues it’s time that changed. For him, fascia is, in many ways, the holy grail of human movement. It requires zero oxygen, yet can propel the body forward powerfully. It completely regenerates every seven months, meaning you can retrain your entire fascial system in just over half a year. And everyone has it, from Eliud Kipchoge to Kim Kardashian.

Benzie, who describes himself as a former ‘ultra shuffler’ who was plagued by injury, became interested in fascia after travelling to Bekoji, Ethiopia, sometimes known as ‘the town of runners’. (It’s the hometown of Kenenisa Bekele, Tirunesh Dibaba and Derartu Tulu, among others.) Watching some of the local athletes in action, he noticed something about the way they were moving. ‘They didn’t accelerate due to increased determination,’ says Benzie. ‘If that had been the case, they’d have been grimacing and cursing like I was. Instead, they were all smiling as they moved gracefully away. The increase in speed was not visibly an increase in exertion. It was an effortless, beautiful motion. It was fast and flowing. It was freedom personified. I kept coming back to the word “elastic”.’

After this epiphany, the concept of elasticity began to play a vital role in Benzie’s view of correct human movement. ‘We are often compared to chimpanzees but, at least physiologically, we are not like them at all,’ he says. ‘Pound for pound a chimpanzee’s muscles are far stronger than ours, giving them an explosive power that we simply don’t have. What we humans chose – not consciously, but through the process of evolution – was an elastic, rather than a muscle-based, strategy.’ 

In other words, we got up and started walking and, by doing so, we began to harness the elasticity in the long chains of fascia that run through our bodies, from head to toe. And this turned out to be a highly effective evolutionary path to follow. Because, as I found out when I met Benzie at his base in Goring and Streatley, Berkshire, what the fascia system can offer us is almost too good to be true.

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### Well grounded

Benzie has worked with some of the fastest runners on the planet, including the Kenyan Rhonex Kipruto, who took 14 seconds off the world road 10K record in January. So when he asks me to run round a cricket pitch while he films my movements, I feel a little self-conscious. His top-line conclusion, as it turns out, is surprisingly positive. Although I lack symmetry – my right arm behaves as it should, my left is positively unruly – and my stride is a little short, I’m not an entirely lost cause. Looking deeper, however, it’s clear that, as with almost all amateur runners in the West, there’s plenty for me to work on. One of the most common problems with Western runners, says Benzie, emanates from our relationship with the ground. In short: we tend to be rather scared of it. Unlike in East Africa, where many grow up walking and running barefoot, we’re taught to treat the ground with caution. 

Runners are often told to make our contact with the ground as light as possible but, Benzie argues, the result of this is often a stride that lacks any real power or dynamism. Benzie says that 84 per cent of the 3,000 runners he’s worked with are natural heel-strikers; I’m in the other 16 per cent, but he’s not handing out any gold stars. ‘What we’re looking for is a tripod landing,’ he says. That’s when the heel and the ball of the big toe and little toe all make contact with the ground at the same time. ‘This gives you stability, engages more of the nerve endings on the bottom of the foot and dissipates impact better.’ Such a landing also capitalises on the elastic energy of the foot, making it easier for us to then propel ourselves into the air. 



### Flying lessons

If we’re scared of the ground, we’re also scared of the air. Told to reduce things such as vertical oscillation – the up-and-down movement when we run – we also try to minimise our air time on the run. By contrast, Kipchoge and other elites actually spend an awful lot of time in the air. That’s partly why many elite runners often appear taller than they are. Kipchoge, for example is a diminutive 5ft 6in; Wilson Kipsang – who looks like a giant on TV – is only 5ft 10in. So doesn’t that upward motion represent wasted energy in an endeavour that is all about propelling yourself forward? Not according to Benzie. ‘When you hit the ground, you have 2.5 times your body weight coming back at you,’ he says. ‘That impact coming back at you also creates elastic energy. Anything with the word “elastic” in it means it doesn’t require oxygen, doesn’t need calories and doesn’t produce lactate. It’s free. When you look at someone like Kipchoge running, and wonder how he can run a marathon in under two hours, one of the reasons is that he doesn’t need that much oxygen to do it. Because his beautiful, elastic running style is so efficient.’ 

On my next lap of the cricket pitch, I make a conscious effort to add some air to my stride. It feels unnatural at first but, with practice, I too start to feel like a bouncier, more elastic runner. 



### Opening up

Look at the stride length of Mo Farah or Brigid Kosgei – it’s enormous. Look at many amateur runners, on the other hand, and you’re likely to see stride lengths that are more dormouse than gazelle. How can we open things up? Benzie argues that cadence is key and encourages his runners to run at 180 steps per minute as this, he says, ‘syncs with the elastic energy of the body’. 

If you want to know what that feels like, do some skipping: you’ll naturally fall into a 180 cadence. However, if you’re already running at a 180 cadence (for reference, Benzie says most UK runners have an average cadence of 164), the key is not to start running at a 195 cadence. The key is to lengthen your stride. As someone who’s constantly in fear of overstriding, consciously creating a longer stride at first feels strange. But when this is accompanied by quick leg turnover and an upright posture (more on this shortly), the result is not overstriding: it’s increased speed. 

When Benzie shows me some trackside footage of runners he’s studied in Iten, Kenya, I’m struck by two things: firstly, they look a great deal quicker than the video he’s just shown me of my own running. Secondly, in profile, they are all making the same shape – that is, they all run with their chests out, creating a slight bow. ‘This engages our elastic system, pulling the lines of fascia tight,’ says Benzie. In other words, if you increase the surface area of the body, by slightly bowing the chest, you create more elastic recoil – or free energy. The problem is, our sedentary, often deskbound existence means our default posture is almost the opposite of a bow: we’re hunched forward at our desks and in our cars, and that sticks with us when we start to move. ‘Our dynamic posture will only ever be an extension of our everyday posture,’ says Benzie. ‘How we sit, stand and walk is, therefore, crucial to how we run.’ So there’s an elastic benefit to be gained from pushing our chests out to create the ‘bow’ posture both on the run and in other parts of our lives 



### Strong-arm tactics

With elastic movement, there isn’t a big dividing line between the upper and lower body. Everything is connected. Therefore, what our arms are doing during the running action is just as important as what our legs are doing. What Benzie is looking for is balance and symmetry; unfortunately, what my arms are going is offering neither of these. 

My left arm hangs lower than my right, while my left hand tends to cross over the midline of my body. It looks a bit like I’m carrying an invisible loaf of bread. Rather than transporting an imaginary hunk of sourdough, Benzie says that what I – and everyone else, for that matter – should be doing is driving the elbows back to create tension in the fascia, and then letting the natural elastic recoil drive them forward again. ‘Having wayward arms is one of the most common traits I see in runners,’ says Benzie. ‘and it’s one of the most important improvements you can make to your running.

As runners, we’re often told about the importance of lifting heavy weights a couple of times a week. From what he knows about the fascia system, and what he’s observed in the East African runners he has worked with, Benzie has a very different take on the subject. ‘If running was a muscular-strength game, the East Africans would come last,’ he says. ‘They don’t have access to any gyms or weights. Their strength and conditioning is done out on the trails. They’re creating what I call Darwinian fitness: the fitness to perform that specific task.’

Benzie also points to the example of the Sherpas. ‘They become strong enough to carry twice their own weight up Mount Everest by doing it,’ he says. Benzie doesn’t believe that any single exercise, such as squats or single-leg deadlifts, can properly simulate running. And if you want to create the specific strength needed for running, you should hit the hills instead. ‘If you’re doing a strength exercise that potentially isn’t taking into account running-specific things such as deceleration, impact and range of motion, it could potentially contaminate your “software” because it’s got nothing to do with the sporting movement,’ he says. ‘Whereas, if you run up a hill, you would be creating the range of motion and writing the software for your brain to create fluid movement.’



### Elastic thinking

As is often the case in running, the mind has a key role to play, too. Just as Peter Pan has to believe he can fly before he can take to the skies, you must believe you’re an elastic, dynamic runner to move like one. ‘So much of our movement is based on our perception of it,’ says Benzie. ‘We grow up thinking that the skeleton is our main structure and we have lots of muscles that power that structure. I think that’s wrong. We are dynamic, connected and elastic – and if you start viewing yourself in that way, you’ll start moving in that way, too.’ 

It is this last piece of advice, more than any other, that sticks with me in the weeks and months I spend out on the run after my meeting with Benzie. Our thoughts shape our reality. Benzie has shown me that as runners, we have a choice: you can see yourself as a muscle-bound mammal, hunched over and stuck to the ground, or you can see yourself as a dynamic, connected homo sapien, floating in a sea of elastic energy. Now, which of those sounds better to you?

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#### Damian Hall, GB Ultra Runner

'I met Shane in 2013, when I’d only done one ultra. I hadn’t given running technique any real thought and assumed I ran with good form. How wrong I was! He called me “an accident waiting to happen”. I was doing it all wrong, from overstriding to lazy arms. The first time I raced and concentrated on Shane’s ideas, I won a local 10K. And my moderate success in the sport (some FKTs, UTMBs and a GB vest) has a lot to do with his teaching, good humour and vast knowledge.’


#### Elisabet Barnes, twice winner of the Marathon des Sables

‘I am trained in myofascial release, so when Shane talked to me about the fascial system and elasticity, it made a lot of sense. I have seen Shane several times, but the most impactful was before my win at the 2017 Marathon des Sables. With a few simple pointers, he made me feel like a winner in my mind. Even though I had a backpack, my posture was tall and I felt like I was gliding. If I struggle with my form, I go back to the pictures Shane planted in my head and I can immediately improve without thinking in technical terms.'

Interview with Rick Pearson about how we can reconnect with the true essence of human movement.

Runner's World

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THE ART OF RUNNING words by Euan Crumley

Movement specialist and coach Shane Benzie believes the western world has cultivated a way of moving which is more of a hindrance than a help. Here, he outlines how to use the body’s ‘sea of tension’ to bring about big improvements.

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Have you ever heard of fascia? No, we’re not talking about part of the exterior of a building, the cover for your mobile phone or the dashboard of your car. This kind of fascia is the thin layer of fibrous tissue which wraps around your muscles and organs, providing connections throughout the body and creating what movement specialist and coach Shane Benzie calls ‘a sea of tension’ which stretches from head to toe. 

That force can be put to extremely good use, particularly if you are someone who likes to move their body regularly – a runner, for example. Yet Benzie insists that few of us in the western world are actually using this remarkable human resource properly and that, if we learned how to access it fully, it would transform the nature of our movement and our running.

An increasing number of top athletes – such as ultra-runners Tom Evans and Damian Hall – have collaborated with him and continue to work on their movement – with impressive results.

Benzie believes the difference between how we think we move and how we actually move can be stark and it’s not until we change our perceptions that we will be able to start making significant gains. 

“I wonder if we have the right view of our bodies,” says the man who travels the world working with every standard of runner from beginner to elite, as well as indigenous tribespeople. “The biggest thing I’ve found on my travels is this whole elastic, fascial sea of tension within the body, which I really saw when I first started going to Africa.

“Every time you see the human skeleton, you tend to see it in an upright position, supporting itself, and we grow up with that vision. We have a perception of being mechanical, therefore we move in a mechanical way.

“The way I see the skeleton, however, is 206 individual bones that are essentially floating in a sea of elasticity in our fascial system. We have ligaments, tendons, and then there’s fascia and myofascia coating everything, so your skeleton isn’t this clunky structure that moves like a set of levers, it’s actually 206 free flowing bones where every single bone sits in its own elastic trampoline.

He adds: “I use a children’s toy to try and explain this. It’s a series of wooden dowels suspended in pieces of elastic – pull it tall and it gets very twangy. 

“Now, if we can get our heads around the fact that that’s the case, it inspires us to get height into our body, it inspires us to start moving in an elegant way where we would put elastic tension in this elastic system that we’ve got.

“The tribes and indigenous people are fascinating because they haven’t been subjected to biomechanics. They don’t have any preconceived ideas of how humans move – they just move and it’s invariably better.”

Here, Benzie explains why it would be a good idea to create a little more tension in your life.

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### Film yourself

We all assume we’re moving well so being able to see yourself is incredibly important. 

Buddy up and film each other running. If you can’t find someone else who runs then just get a friend or family member to use your phone, ipad, whatever and then you run past it, run towards it and run away from it and just see yourself move. 

That’s the first big task because you can’t hope to change something until you know what you’re doing.



### Run, don't walk

When you walk, you essentially land with a relatively straight leg and on a heel – it’s almost like a pendulum system.

If I look at runners in the western world, the biggest pattern forming is that we are essentially running with a walking gait. The difference between walking and running is that, when you walk, you always have one foot on the ground but when you run you get ‘air’ and get both feet off the ground at the same time. 

When we run, we are getting both feet off the ground but we’re doing that with a walking gait and we’ve become a bit lethargic. 

Our cadence (the rate of leg turnover) has become slower and we’re landing on a heel with a pretty straight leg. That means that the impact we take isn’t dissipated well from the ground, the trajectory is wrong so it comes back to hit us rather than turning into elastic energy and throwing us forward.



### Don't fear impact

One of the big urban myths of running is that everyone is scared of impact because we blame it for injuries, but impact is absolutely fundamental for human propulsion.

Your interaction with the ground is what creates the elastic energy and throws you forward but we are running around trying to suck ourselves down to the ground so that we don’t really create any impact. 

Staying low to the ground means we have no alternative but to run with a walking gait because there’s no room for the legs to turn over underneath you.
It’s fine to get air (oscillation), as long as it’s taking you forward and it’s fine to hit the ground, as long as you hit the ground correctly because that will then transfer into elastic energy and throw you forward. 

If you take a bouncy ball and drop it on grass, it kind of just plops and doesn’t really do anything. Drop it on concrete, it bounces back into your hand. It’s Newton’s third law (for every action there’s an equal and opposite reaction) and shows us that the better something hits the ground and the more it gives back, the more it bounces. We are very bouncy and elastic but I just don’t think that we think we are.



### Happy landing

Get the foot landing well and it creates a huge amount of stability for you. The dome of the foot dissipates the impact before it hits the first major joints, starts to turn it into elastic energy and the plantar fascia becomes elastic, does a really good job for you and loads as well. 

If you treat your foot landing as a skill, rather than just something you will do 10,000 times during a run, it does get a lot better. 

Note: Benzie advocates what he calls a ‘tripod landing’ which fully utilises the stabilising effects of the dome created by the arches of the foot. That means landing on a full foot, rather than just the heel or the forefoot.



### Run with your arms

One of the big things we get wrong with running is the arms. When we run our arms and legs are inextricably linked – what our right arm does, our left leg does and vice versa. 

Because we have dextrous hands, our arms are incredibly dominant over our legs, and we need to get the hang of the fact that whatever we do with our arms our legs follow. There’s a really big argument to say we run with our arms. 

If you get someone to sprint or run up a hill they will use their arms but, just get them to run around and they’ll almost just bring the arms with them because they can’t leave them at home! 

Because we assume we just run with our legs then we don’t want to put any energy into our arms so we let them just flap about but, by doing that, all we’re doing is actually confusing the hell out of our legs and turning our arms into long, dangly things which are actually quite difficult to stabilise. 

For runners, if they can think about that connection between the arms and legs then they can really start to feel that their body is one continuous, elastic, connected, fluid thing.



### Keep your eye on the horizon

Head position is incredibly important. The human head weighs 12lb but for every inch it comes forward it weighs another 10lb so many of us, if we’re looking at the ground when we run, are effectively running with a 42lb head. The eyeline should be on the horizon. 

These lines of elasticity that I talk about and the connective tissues run continuously from the toes right up into the skull. If the head is up, then you are putting those final millimetres of tension into that elastic system.



### Think of running as a skill

I think in general people would think about running as putting on a pair of trainers and trying hard. It’s a sort of blood and guts thing – ‘I’m going to nail it, I’m going to get it done’. 

If you are an athlete or you’re trying to run a PB, sometimes you do have to go to that dark place and tough it out, plus you certainly need a good engine when you’re running.

By running we are building a better engine and improving cardiovascular ability but what I’d also like people to do is to think of moving beautifully whilst they are creating a better engine, which means breaking down the body and better enabling it to do that task. 

Ballet is a series of beautiful moves which propels your body. Now I know we don’t all feel that running is a series of beautiful moves but that’s often because we don’t treat it that way. If we started to think about it like that then it makes more sense and you do create a lot of free, elastic energy if you move in the right way. You also create a lot of gravity in your favour. 

Anything with gravity or elastic in it means it’s for free. Your elastic system doesn’t want any oxygen, it doesn’t produce any lactic acid and nor does gravity so if you can continue running and building a good engine, but moving in a way which develops a body that’s good at it, not only do you get a better engine but you put less of a toll on it. 

You’re a lot less likely to get injured as well, if you’re loading the body better.

Movement specialist and coach Shane Benzie believes the western world has cultivated a way of moving which is more of a hindrance than a help. Here, he outlines how to use the body’s ‘sea of tension’ to bring about big improvements

Athletics Weekly

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Damian Hall had been pondering an attempt at the Pennine Way FKT, but always found a convenient excuse to shirk out of it. Then lockdown came and he was out of excuses.

Damian Hall, Running the Pennine Way

Mike Hartley's record of 2 days, 17 hours and 20 minutes for running the 160-mile Pennine Way had fascinated me since I first hiked it in 2011. I revisited the lumpy backbone of England on two Spine Races. Despite some records/FKTs of my own, I didn't dare think of myself as an athlete in his class. The Pennine Way record terrified me. And yet it called at me too; with gradual, increasing, loudness. For four years I'd been pondering an attempt, but always found a convenient excuse to shirk out of it. Then lockdown came and I was out of excuses.

I didn't plan for my wedding as thoroughly as I planned for this. I phoned the legendary Mike Hartley, who was generous with his time. "I think the secret is to be able to run fast early on without damaging yourself too much," he said. Mike ran 170 mile weeks in training. I wouldn't be doing that, because I'd like to keep my marriage intact. 

I worked on my perennially awful technique with The Lost Art Of Running-author Shane Benzie, tweaked my nutrition with sports dietician Renee McGregor, got a bespoke hydration plan from Precision Hydration, did ample strength work with Strength For Endurance, and even spoke to sports psychologist Dr Josie Perry to fine tune my motivation. Fuelling without animal products (easy), plastic waste (less so) and collecting litter would give me strong impetus to get it done.

Nothing motivated me more though, than a side bet with determined tea-dodger John; whoever ran slower had to drink the tea of choice of the faster runner.

I asked my good friends Tim Laney (who also paced Hartley and even donated him a shoe mid-run) and Mark Townsend to crew me, both ultra and fell-running veterans who'd completed the Spine Race and know when I need a foot up the backside. Vivacious Pennine Way fanatic and doctor Nicki Lygo, who had also crewed John, jumped in too, at the last minute. She knows the Pennine Way better than some guidebook authors and had a knack of producing fresh mango at crucial times. Plus Jess Palmer and Jen Scotney kindly volunteered to help out. 

I'd never got a group of pacers together before and I tried to cherry-pick those who’d done well at the Spine or knew the Pennines well. I felt flattered that so many great runners were willing to help out. 



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I created my first ever spreadsheet, which caused confusion and prompted deserved scoffing, from Martin Stone, Nicky Spinks and others. I felt happy with a conservative schedule, aiming to get me to Edale just ahead of John Kelly's new record and in time for last orders (by then I hadn't drank alcohol for four months). That way I felt I'd spend more time feeling relaxed and happy, rather than stressed by chasing a semi-arbitrary target. I wanted to be running well on day two and three. But also gradually build a buffer for any setbacks and power naps. 

I was determined not to go out too fast as Andrew Higgins and Mark Clarkson led me over the big grassy volcanic lumps of the Cheviots. But that's hard after weeks of intense anticipation and I was a little up on schedule by Byrness. But everything felt comfortable. 

I was almost an hour up when Jayson Cavill joined me for Hadrian's Wall. Then it was on to infamous Blenkinsopp Common and a bleak and fiddly section, enlivened by John Knapp, Kim Collison and a small noisey crowd in Slaggyford. Unbeknownst to me meanwhile, my crew were dealing with burst tyres and head injuries.

Cross Fell brought the sort of weather it's known for and in Dufton, at 2am, I had my first sit down, in a collapsable chair my crew would then 'lose'.

The super-efficient Elaine Bisson, Max Wilkinson, Martin Wilson and (for a shorter time) Paul Tierney had put up with me for some 30-plus miles and a long night. We arrived at Middleton-in-Teesdale at 7am, nearly four hours up on schedule. But mentally I was beginning to slide. I probably hadn't eaten enough. 

The next section is classic Pennine Way. Undulating, unspectacular, boggy terrain. Gwynn Stokes, Alastair Black and Chris Davies pulled me along efficiently enough. Until I kicked a rock and totally stacked it. A 15-minute lie-down at the A66 seemed to reboot me. For a bit. 
Mike Hartley was at the Tan Hill Inn and the legend told me I was looking good (the kind fibber).

Matt Neale, Andy Berry and Martin Low dragged me across the moors and up mammoth Great Shunner Fell, in the wind and rain, which took forever. I tried another power nap at Hardraw. Which failed. I whinged, at one point, to my pacers, for going too fast (sorry guys). 

We reached Horton-in-Ribblesdale, 170 miles in, at around 7pm, over three hours ahead of schedule. I was feeling kinda seasick (but the crowd called out for more) and the long steep climb up Pen-y-ghent, aided by Simon Franklin, Sabrina Verjee and Dan Bye, didn't help. I tumbled down the peak and into a waiting van for a 45-minute snooze. 

After treating myself to fresh socks (whoop!), Ben Mounsey, Kirsty Hall and Jason Millard, led me up Fountains Fell and into a second night. My crew would later tell me this was when they first felt concerned, the only time I got crochety with them (something about a toothbrush). I really, really, really wanted to sleep. But Nicky Spinks, now accompanying me with Jason and Sam Green, wouldn't let me. She would instead thrust sweets into my face and trick me into chomping on a coffee bean (I hate coffee). I was losing time.

As dawn broke everything changed. I was joined by Mark Rochester and Galen Reynolds and suddenly we were scooting along. By the White House pub at around 11am, we had rebuilt that three-hour buffer plus change. With some 32 miles to go, it was beginning to feel a done deal. People were turning up to run with me, friends surprising me, strangers cheering me on. I relaxed too much. I forgot to eat and drink. I bonked. Wessenden Moore sapped the life out of me. Black Hill felt like a Himalayan mountain. My three-hour advantage felt like sand running through my hands. 

Spinksy re-joined me, with David Riley, Paul Clough and Jamie Rutherford for the final stretch, 16 miles over Bleaklow and the iconic Kinder plateau. There was still a chance I could break the record by three hours. I regretted telling Nicky that. She grabbed my schedule and shot up Bleaklow. I had my lungs in my mouth trying to keep up. Devil's Dike was a torturous labyrinth, Nicky constantly disappearing around a corner ahead. At Snake Pass, Jamie saved me from tumbling into the road ahead of a car. 

"I don't care about the three hours anymore, Nicky!" I yelled, more than once, as we chugged over the flagstones towards Kinder. She pretended not to hear me. She didn't want me to have any regrets, she told me later. I sort of hated her, for a bit.

Finally we tumbled down Jacobs Ladder and into hallowed Edale. I touched the wall of the Old Nags Head and stopped my Suunto at 61 hours, 35 minutes and 15 seconds. 

I felt overwhelmed. Very grateful. And quite tired. A chair was pushed towards me and soon a magnificent pint of ale was in my unsteady hands. 



Damian's book about running records/FKTs will be published by Vertebrate in May.


*All images: inov-8/Dave MacFarlane*

"I didn't plan for my wedding as thoroughly as I planned for this".

Damian Hall - Pennine Way

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All of my coaching, research and analysis into human movement takes place outside in the natural environment. ARION technology enables me to understand how the foot moves in its role as the interface between us and the ground.
 
Knowing how many of you also like to understand your run data to improve your performance and movement, we’ve partnered with ARION and they are generously offering all Running Reborn members a 10% discount off ARION Wearable.

See Benefits section when signed in for member discount code.

10% off ARION Wearable

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# ARION Explained

With ARION you have a practical tool to focus on your running technique. The benefits of working on your running technique are an improved performance, reduced risk of injury and increased efficiency. In short, you can run faster, longer and safer. [Click here to view ARION in action.](https://www.youtube.com/watch?v=aj2BOY5atkk)

Included are two smart insoles, two footpods, a dedicated charger and manual. The insoles slip neatly underneath your existing running shoe insoles.

ARION breaks down running technique into simple to understand pieces. Each run you’ll focus on one aspect of your running technique at a time. This way you can make step by step progress without being overloaded with information. ARION’s coaching engine will determine the target zone for every aspect of your running technique. All you need to do is to try to maintain this parameter in the green zone. Footstrike, cadence, step length and pace are just a few examples of many metrics you can focus on.

Real-time audio feedback will help you to make corrections while running. Once you’re able to hit the green target zone successfully, you will work on the next aspect of your running technique. This way you will gradually progress towards your new running technique in a guided fashion.

After each run the AI coaching engine assesses how you are getting on and continuously adapts as you progress your running technique. Next time you open the app you will see the latest recommendation from your schedule, the technique focus and the target zones for your next run. Run by run you will make progress towards your personal goals.

ARION has been designed to withstand water from rain or the occasional step in a creek, but not for aqua-jogging. The LED lights are great for safety during runs in the dark and can be customized to your preference (on/off, color and brightness). These settings have an influence on battery life. The audio feedback can be customized or turned off.

What’s included	
- Two smart insoles
- Two footpods*
- Charger & micro-USB cable
- Printed manual
- Adaptive coaching AI
- ARION app for iOS or Android
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**Depending on the version you select you either get footpods with GPS or without. Read below what this means.*

##### What’s the difference between ARION with GPS and without?
ARION comes in two versions: ARION with GPS (€299) and without GPS (€249). With the GPS-enabled ARION you’re able to either run with your phone or leave your phone at home (coming in 2021). This version has on-board memory to store your data while you run. 

ARION without GPS is a more affordable option, which uses your phone GPS signal as you run.

*Note: taking a phone with you is required to receive real-time audio feedback from the ARION coach.*


##### THE ARION WEARABLE

# Meet your new running coach

ARION helps you to optimize your running performance, minimize your risk of injury and increase your overall efficiency. These pressure-sensitive insoles and advanced footpods provide a detailed picture of your running technique.

##### Smart insoles
The ultra-thin ARION insoles slip neatly under your existing running shoe insoles and measure the interaction between your feet and the ground.

##### Footpods
The ARION footpods accurately measure your movement. It processes your data to provide a complete picture of your running technique.

##### App and dashboard
The ARION app is your portal to cutting-edge exercise science, creating easy to understand interfaces to transform your technique.


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##### ARION METRICS

# All running metrics in a feature-packed system

Simple changes to your running technique can help you run faster, more efficiently and reduce injury risk. Target zones per metric are set automatically and ARION guides you step-by-step with real-time audio feedback.


##### Basic metrics
Mapping, pace, duration and distance are available through the free app, even without the ARION wearable.

##### Footstrike
Understand which part of your foot makes initial contact with the ground – your heel, midfoot or forefoot.

##### Cadence
Changing your amount of steps per minute can significantly affect your efficiency and biomechanical loading.

##### Step length
Gain insight into the length of your steps, and understand how changes affect your cadence and pace.

##### Balance
See which foot you use the most. Becoming imbalanced could indicate injury, pain or poor function.

##### Stability
Stability indicates how consistently you place your foot on the ground. Stability can be correlated with injury risk.

##### Contact time
Contact time refers to the time your foot remains in contact with the ground during each step.

##### Flight time
Flight time refers to the time your feet remain in the air in between steps.

##### Heart rate
Connect your heart rate monitor and track how hard you are working as you develop your running technique.

##### More coming soon!
We’re able to update ARION to add more metrics, meaning your ARION will evolve the longer you own it.


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# ARION

## €249.00 – €299.00


##### ARION with GPS:
Allows running without phone (coming in 2021)

##### ARION without GPS:
Uses phone GPS for mapping
- Improve your running technique
- Ultra-thin insoles and lightweight footpods
- AI coaching or connect to your personal coach
- Real-time audio feedback
- Comes in 4 sizes

Become a member of Running Reborn and benefit from 10% off ARION Wearable.

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