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Dex Moore

@coachdex_757

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I help runners improve their technique to run farther, faster, and without pain. @posemethod
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Paddle camping with the homies: 10/10 Highly recommend 👌

4 mile historic canal paddle to the campsite, where we had the whole acre to ourselves 🙌.

Set up camp and then another 4 mile paddle exploring Lake Drummond. The Bald Cypress trees were the coolest thing out there, but we saw bald eagles, a bunch of turtles, and I even saw a black bear!

Camped and paddled all of gear out the 4 miles back, the next morning.

Got home tired, but recharged. I Skipped my long run. I don’t feel guilty lol. I am so grateful that I can do this, and take my dog, and yank him back onto the board when he wants to test the water lol. by @coachdex_757

Don’t confuse “effects” with “causes”…

Yes, at faster paces there may be a quicker cadence, and there will be a more powerful arm swing, and more force into the ground… but if I can do those things and not go anywhere they can’t be the primary driver of speed.

Fall angle, or how much you allow your center of mass to pass over your support foot is the primary driver.

Allowing ourselves to fall forward is how we use gravity to move forward. If we only allow ourselves to fall a small amount before we change support legs each stride, we’ll run a slower pace…

As we allow ourselves to fall more, we capture more of the acceleration of gravity through rotational torque, and will run a faster pace.

Think about a bowling pin falling over, or a gymnast in a handstand on the high or uneven bars. Give them a little push and they start falling slowly. The further they get from vertical, the faster they fall. That happens every stride in running and is where our speed comes from.

Cadence, arm swing, and force all change as a result of that fall angle. Effects, not the cause.

So stop pushing and reaching so that you stop interrupting your falling and pulling! 🤘 by @coachdex_757

Pulling to pose feels weird?

When I tell you to focus on getting your back foot in, some of y’all start working WAY harder than you need to.

Remember, quick doesn’t mean big.

A lot of runners hear me say “pull” and start trying to yank their foot as high as possible every stride.

Now you’re putting a bunch of extra effort into a movement that really doesn’t need it.

At slower speeds, you only need enough effort to get that support foot off the ground and recover runner’s pose.

As you run faster, the pull naturally gets higher. Your stride opens up, your arms get bigger, and everything starts moving through a greater range of motion.

But those are effects of running faster. You don’t need to force them to make yourself run faster.

One of my favorite ways to work on this is to alternate between big pulls and small pulls while running in place.

Start with a few exaggerated pulls. Really get those feet up.

Then switch to the smallest pulls you can manage while still maintaining that same quick rhythm.

Feel how much less effort it takes to keep switching support.

You’re not trying to pull harder. You’re trying to pull at the right time, with only as much effort as you need.

And if you’re having trouble figuring out what’s going on with your own running form, that’s exactly what my video analysis is for.

Send me a video of your running and I’ll break down what you’re doing, what you can improve, and what to focus on. You can also schedule a coaching call if you want to work through it together.

Check out the link in my bio to get started.

Get after it! 🫡 by @coachdex_757

Falling forward is nooooooooooooot leaning in or bending forward at the waist.

And it’s NOT something you maintain throughout your run.

I’m measuring two different angles here, and understanding the difference is important.

The first angle is what some of y’all think falling forward means. That forward tilt at the chest.

That’s not what we want.

We want to maintain good posture, keeping the torso as close to vertical as possible instead of bending forward at the waist.

The second angle is the one I actually want you paying attention to.

That’s how far your center of mass has passed forward of your support foot.

When you make initial contact, your foot is slightly ahead of your center of mass. (The closer the better)

As you move through midstance, your center of mass catches up to your support foot and passes over it.

THEEEEEN, as your center of mass continues forward of that support foot, gravity contributes to your forward acceleration.

The amount of fall you allow before changing support is one of the things that determines how much speed you can develop.

And remember, this happens stride after stride. It’s not an angle you just lean into and hold throughout your run.

When you bend forward at the waist, you can actually shift your hips backward relative to your chest. You’re changing your posture without necessarily creating more forward fall of your center of mass over your support foot.

Those are two very different things.

Maintain good posture. Find runner’s pose. Allow your center of mass to fall forward over support, then pull back to pose.

If you want to have your technique analyzed, check out the links in my bio!

Get after it! 🫡 by @coachdex_757

I AM DONE BEING NERVOUS FOR WORKOUTS!

Every time I have a big workout I get all worked up, and procrastinate, and torture myself until I actually get it done….

And it’s always fine!

Hard? Sure. But never as hard as I had me all jacked up!

Anyway, 5 x 1k @ 5k pace with 2 min easy recovery run.

I’m a big dawg. This is light work!

Let’s get it! 🫡

Kicks @altrarunning Vanish 3 - for when things get real 🔥 by @coachdex_757

If you want to do it fast, first learn to do it slowly.

The Timber Drill is basically running in slow motion.

It slows the stride down so you can actually feel the three key elements of running:

Runner’s pose
Falling forward of support
Pulling the support foot back into pose

Instead of rushing through the stride like we do when running fast, this drill lets you feel the sequence happening step by step.

Most runners try to create the next step by pushing into the ground or reaching the foot forward.

But that’s not what actually changes support.

The next step happens because your body passes over the support leg, then you pull that support foot back into pose on the other side.

Pushing and reaching just delay that process.

That’s why overstriding creates a heavier stride, longer ground contact, and lower cadence.

This drill teaches you to stop getting in your own way.

Not pushing.
Not reaching.

Just: pose, fall, pull.

And over time, once the pattern is locked in, your focus gets simpler.

You don’t have to try to make yourself fall.
Gravity already handles that.

Runner’s pose is just the shape you keep returning to.

So eventually the whole thing simplifies down to one thought:

Pull.

Pull back to pose each stride and let the rest happen.

Get after it 🫡 by @coachdex_757

A run warm-up doesn’t have to take forever.

I’m just trying to get everything moving, get my springs ready to handle the load of running, and lock in some of the movements I want to feel once I take off.

I start with hops to get my feet, ankles and lower legs warm and get that feeling of popping off the ground.

Then I add twist hops. Same springy rhythm, but now I’m getting some rotation between my hips and torso.

From there I go into side-to-side pendulums. Now I’m loading one leg at a time, getting the feet and ankles ready for a little more load, while opening up the groin and getting the lateral hips working.

Then, of course, foot tapping.

Still working the springs, but now I’m adding the action I want to focus on when I run: pulling my foot into runner’s pose.

I finish with hip dips to get some movement through my hips, hip flexors and core. I want those hip flexors feeling loose so when I start adding more fall and the stride opens up, I’m not fighting against a bunch of stiffness.

Give each movement about 20 to 30 seconds and a short 10 to 20 meter stride.

One or two rounds depending on how you feel.

Get warm. Lock in the movement. Then get after it. 🫡# by @coachdex_757

Improve your running form with foot tapping.

Start with a pogo hop, then every other hop pull one foot into runner’s pose.

Bounce, pull to pose. Bounce, pull to pose.

Once you’ve got the rhythm, add a small amount of fall and start moving through space.

The main thing we’re practicing here is your pull.

Instead of thinking about reaching your foot forward for the next step, you’re building better perception of pulling one of your support feet off the ground and into runner’s pose.

Because you’re only moving a few inches with each hop, you also have to learn to control the fall. Too much fall and you’ll outrun the drill. Keep it small and let your bodyweight lead you forward.

All of that hopping is also getting your feet, calves and Achilles working like springs. Keep the contacts quick and light and let that elastic rebound help get you back off the ground.

This one might feel awkward at first. That’s part of the reason we practice it.

You’re working on the pull, controlling the fall, and putting everything together with the right rhythm.

Then go directly into a run and keep the same focus.

Build the perception in the drill, then take it into your stride.

Get after it. 🫡 by @coachdex_757

Same pace. Different efforts!

On the left, I’m bent forward at the waist, reaching my leg out in front of me and landing farther away from runner’s pose.

That reach increases braking and keeps me on the ground longer.

CHECK OUT THE KNEES!

Because of the overstride, I’ve got more braking, and more time on support. After I land, my knee continues to bend while it’s supporting my bodyweight. My quads have to work eccentrically to control that flexion and manage the load.

That’s a whole lot of unnecessary work every stride.

On the right, I stand taller, stop reaching so far in front of me and focus on getting my back foot in.

Now it’s easier to maintain a quicker cadence. I get to runner’s pose sooner, spend less time on the ground, and there’s noticeably less knee flexion happening under load.

And remember, the treadmill is moving at the exact same speed in both clips.

I don’t need that giant reaching stride to cover the same ground.

Stand tall. Stop reaching. Get the back foot in.

Same pace. Less work. 🫡 by @coachdex_757

Improve your running form by running in place.

Running in place is one of the simplest ways to work on technique because it strips running down to its most basic element: changing support.

Left foot.
Right foot.
Left foot.
Right foot.

The focus isn’t on just jogging in place.

The focus is on pulling into runner’s pose every time you switch support.

Pose on one side.
Pose on the other side.

If the pulls are bigger, it looks more like faster running.

If the pulls are smaller, it looks more like easy running.

Either way, you’re practicing the same thing.

Stay balanced and you’re running in place.

Allow your bodyweight to fall forward and you start moving forward.

Allow it to fall backward and you start moving backward.

This drill teaches you to pull back to pose while allowing bodyweight to lead the movement.

Runners who push, reach, and lead with their feet, overstride, and create braking forces every step.

Instead, think about changing support and keeping up with your bodyweight.

Follow to tighten up your stride and run lighter. 🫡 by @coachdex_757

The cues you use change the way you run.

If your focus is pushing off, leaning forward and opening up your stride, don’t be surprised when you end up bent at the waist, reaching your foot out in front of you and spending more time on the ground beating your body up.

Change the focus.

Stand tall.

Allow your bodyweight to fall forward instead of trying to push yourself forward.

Instead of reaching your leg out for the next stride, focus on getting the back foot in.

Those cues give you a completely different goal.

Now you’re maintaining better posture, allowing your bodyweight to lead the movement and recovering what gets left behind instead of reaching for what’s in front of you.

Fix your cues. Change your focus. Fix your form. 🫡 by @coachdex_757

One of the most useful running cues I can give you is simple:

Back foot in.

That’s what I’m talking about when you hear me say pull back to pose.

In runner’s pose, your center of mass is stacked over your support foot and your swing leg is pulled in underneath your hip.

Once you start moving forward, that support foot gets left behind.

Outside, your foot stays where it landed while your body continues moving forward over it.

On a treadmill, your body stays relatively stationary while the belt carries that support foot behind you.

Either way, you end up in the same situation.

Your support foot is behind you.

If you want to keep the cycle going, you have to recover what got left behind.

Back foot in.

Pull that foot back underneath your hip and recover runner’s pose on the other side.

Then it happens again.

Every foot that lands becomes your support foot. Every support foot eventually gets left behind. Every stride gives you another opportunity to pull it back in.

You don’t need to think about reaching your other leg forward.

Focus on recovering what gets left behind.

Back foot in.

You can see it happen every single stride.

Now make it your focus. 🫡 by @coachdex_757