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Why Better Running Starts with Better Moving

What if running faster, getting injured less, and enjoying your time on two feet had nothing to do with training harder—or buying the latest shoes—and everything to do with moving like a human again?

That’s the big idea movement coach Shane Benzie shared with me in a podcast conversation. Shane doesn’t just coach runners—he studies them. And he believes that the key to running better lies in reconnecting with how humans are designed to move. It’s not about brute force or shoe tech; it’s about elasticity.

From Sharks to Stride Length

Shane’s journey started in the water—literally. He spent years studying shark movement before turning his attention to humans. Unlike sharks, whose movement hasn’t changed in millions of years, we’ve veered wildly off course. Thanks to farming, industrialisation and now tech, our bodies are moving less and sitting more. The result? We’ve lost the fluid, springy movement we were born with.

His answer? Bring it back.

Movement, Not Mileage

The way you move in daily life massively affects how you run. That means if you’re spending 8 hours a day slouched at a desk, that’s the posture and tension you’ll carry out the door when you run.

The fix? Start thinking like a movement coach, not just a runner. Shane’s biggest tip? Get a standing desk. It sounds simple, but standing tall with good posture during the day can be a form of training in itself—nine hours of it, in fact.

And instead of obsessing over running volume or pace, think about your movement quality. Movement is software, Shane says—not hardware. So don’t just run more—run better.

Fascia, Tensegrity, and the Sea of Tension

One of Shane’s core principles is the importance of fascia—the connective tissue web that holds everything together. Picture your bones floating in a sea of tension. The more you move dynamically, the more that elastic system recharges and gets stronger.

The exciting part? Fascia rebuilds itself every seven months. So if you train it well—think upright posture, springy movement—you’re literally re-architecting your body to be more efficient and resilient. If you don’t? Well, you’re training yourself to sit.

The Tripod Landing and Elastic Energy

Forget heel-strike vs forefoot-strike debates. Shane’s ideal is the tripod landing: heel, base of the big toe, base of the little toe—three points of contact that activate your foot’s natural dome shape, spreading impact and unlocking that amazing elastic recoil.

This isn’t just biomechanics—it’s about reconnecting with how your body wants to move. Shane observed elite runners in East Africa and noticed something magical: they weren’t muscling through miles. They were flowing, bouncing, using stored energy. Running like humans were meant to.

Cadence, Symmetry, and Self-Coaching

If there’s one number to know, it’s cadence. Shane recommends aiming for 175–185 steps per minute—not by forcing it, but by letting it be the result of better movement. Avoid counting only one foot (yes, that causes imbalance). Instead, use cadence and stride length together for maximum efficiency.

And here’s where it gets practical: video yourself running. Not on a treadmill—outside. You’ll likely be shocked at the difference between how you think you move and how you actually do. Combine that visual with how the movement feels and basic data from your watch, and you’ve got the ultimate toolkit. As Shane says: “The best coach you’ll ever have is yourself.”

Final Thoughts: Human First, Athlete Second

Shane’s message is beautifully simple. Focus on human movement first, and athletic performance will follow. Prioritise rest. Run for joy. Take ownership of how you move all day—not just in your trainers.

Because ultimately, better running isn’t about running harder. It’s about remembering how to move well, breathe deeply, and stand tall in your own sea of tension.

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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance. Simon

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