Running Mechanics Workshop

Run better. Stay healthy. Beat the winter.

The KAR Running Mechanics Workshop is back for its third year. Eight Thursday evenings of movement coaching, strength work, and form drills on an indoor track at Western Michigan University’s Read Fieldhouse.

  • Jan 7 – Feb 25, 2027
  • Thursdays, 6:00–7:30 p.m.
  • Limited to 30 runners

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What you’ll get out of it

This year’s Workshop adds time on the track, so you practice what you learn the same night you learn it.

More efficient energy use

Learn to move well so every mile costs you less.

Better durability

Fix problem movement patterns and lower your injury risk.

How each session works

First half: get stronger

Corrective strength and mobility exercises focused on the topic of the day.

Second half: hit the track

Form drills that put the lesson into practice, starting with core drills you repeat every week.

The drills are a good workout all on their own.

Week-by-week schedule

It all starts with a personal assessment by Dr. Jon Deming, who will identify problem movements and build an individualized plan for you.

  1. Jan 7

    Know your starting line

    • Functional movement evaluation at True-2-Form
  2. Jan 14

    Build the foundation

    • Return and explanation of your functional movement evaluation
    • Deep core and posture exercises, the foundation of good mechanics
    • Intro to principles of good running mechanics
    • Intro to form drills: vertical shin and stability
  3. Jan 21

    Power from the hips

    • Hip/glute complex and hip joint mobility
    • Track drills: glute activation and strength, hip mobility and extension
  4. Jan 28

    Happy feet

    • Foot, ankle, and arch function and strength
    • Track drills: foot plant and stability at plant
  5. Feb 4

    Elastic recoil: the secret of energy efficiency

    • Elastic recoil and how your body stores and returns energy
    • Track drills: tendon loading and muscle stiffness
  6. Feb 11

    Steady from the core

    • Torso control: counter rotation and its effect on overall stability
    • Track drills: elbow drive and core control
  7. Feb 18

    Stay balanced

    • Joint stability and posture
    • Track drills: balance and stability at foot plant
  8. Feb 25

    The big picture

    • Healthy training: fitting movement work into your running
    • Track drills: put it all together

Legend: 📋 evaluation   🧘 strength and mobility   🏃 track drills

Your coaches

Dr. Jon Deming

Founder/Owner of True-2-Form. Doctor of Podiatric Medicine, CCPS.

Mike Straubel

Head Cross Country Coach and Distance Coach at Valparaiso University, with 35 years of coaching experience.

The details

$200Per person. Includes your movement evaluation, individualized report, and the exercise equipment provided.
30 spotsSpace and time are limited, so registration closes at 30 runners.
Jan 22, 2027Registration ends at 6:00 p.m. EST.
Open track until 8Class runs 6:00–7:30 p.m. Stay on the track until 8:00 p.m. for extra running.

Where: Western Michigan University’s Read Fieldhouse, 1660 Ring Road South, Kalamazoo. The January 7 evaluation is at True-2-Form, 1401 West Michigan Ave., Kalamazoo, MI 49008.

Ready to run your best?

Spots go fast. Questions? Email mike.straubel@kalamazooarearunners.org.

Register now