top of page
Qualify to save ~30% when you pay with HSA/FSA!

Learn more here

The Training Blog

s5e15 Move Better, Run Faster: The Key to Efficient Running with Samuel Stow | The Running Explained Podcast

  • May 23
  • 3 min read

In this episode of The Running Explained Podcast, Elisabeth speaks with ultra runner and movement coach Samuel Stow about the often-overlooked foundations of efficient, injury-free running. Drawing from his personal journey, including completing a 3:01 marathon barefoot on a non-motorized treadmill, Sam explains why traditional running cues may do more harm than good. He breaks down the science of running economy, the importance of glute activation, and makes a compelling case for understanding your body’s unique movement patterns as the key to long-term success. From debunking myths around forefoot running to exploring how barefoot training enhances body awareness, Sam offers a holistic approach that redefines how we think about running technique, longevity, and performance.


Sam speaks directly to runners seeking sustainable progress, whether they're training for their first 5k or stepping into the world of ultramarathons. He shares powerful stories of athletes who overcame years of setbacks by shifting their mindset and movement strategy, and explains how mindfulness, body awareness, and re-learning how to move can unlock both performance and joy. This episode is a valuable resource for anyone who wants to run smarter, not harder, and continue running for years to come.




What You’ll Learn:

  • Why most runners are taught technique the wrong way and how to fix it

  • The role of glute activation in running efficiency and injury prevention

  • How barefoot running can improve body awareness and running form

  • The truth about over-striding and why it’s sabotaging your performance

  • Why there’s not a "one-size-fits-all" way to run and how to find what works for your body

  • The connection between mindfulness and sustainable running progress

  • How mental blocks can limit physical performance

  • Why tuning into your body can help you run longer, stronger, and happier


Sound Bites:

  • “(Running is) about being able to do it for as long as you want and being able to do it consistently” 

  • “You really want to reduce the impact and reduce the load on your body as much as possible, because if you do it in the right way, it actually can make you stronger rather than break you down.”  

  • “The thing that was most common when I started, and I think was always kind of like everybody knows that it's the wrong thing to do is over-striding.”

  • “One way (to improve posture) is that you can do mobility and strength and all these things to help you open up your body, enabling you to do these different movements. But the other way is to just learn how to do the movement and let your body fix itself."

  • "It often seems like we're very focused on trying to do things correctly all the time, and that can, I think, backfire in lot of ways."


Chapters:

  • 00:00 - Introduction to Sam Stow and His Journey

  • 02:47 - The Evolution of Running and Personal Records

  • 06:04 - Running Fuel and Nutrition Choices

  • 09:04 - Understanding Movement Efficiency in Running

  • 12:09 - The Importance of Running Economy and Longevity

  • 14:54 - Overcoming Mental Barriers to Running

  • 17:56 - The Myth of One True Running Form

  • 20:48 - Common Mistakes in Running Technique

  • 22:13 - Rethinking Running Techniques: Forefoot vs. Heel Strike

  • 24:58 - The Role of Barefoot Running in Body Awareness

  • 27:09 - Real-Life Success Stories in Running Rehabilitation

  • 29:51 - Understanding Body Awareness and Movement Patterns

  • 32:01 - The Concept of Glute Activation Explained

  • 35:55 - Translating Movement Patterns to Running Efficiency

  • 49:24 - The Holistic Approach to Running and Mindfulness

  • 01:02:07 - Balancing Goals and Enjoyment in Running


Connect with Sam:

Website (Pop! Running): https://poprunning.com.au/

--

About Your Host

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.


With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.


Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠

📢 Follow on Instagram: ⁠@runningexplained

Comments

bottom of page