Jun 18, 2025
Discover how an aerospace engineer turned ultra runner is helping athletes unlock their full potential by optimizing running techniques for peak performance and injury prevention.
In this episode of The MOVEMENT Movement, Steven Sashen speaks with Samuel Stow, an accomplished ultra runner with over two decades of endurance racing experience, who has carved a niche for himself in the optimization of running techniques. With a unique blend of aerospace engineering and biomechanics expertise, Samuel has effectively enhanced his own performance and that of his clients by integrating Chi running principles since 2009. He advocates for the utilization of the posterior chain, emphasizing the importance of proper body alignment, posture, and core activation, not only to boost performance but also for long-term health and injury prevention. A certified personal trainer, Samuel underscores the role of strength training in developing muscle awareness and biomechanical efficiency, making him a sought-after expert in optimizing running mechanics.
Key Takeaways:
→ Proper form and biomechanics are essential for efficient barefoot running.
→ Activating key muscles through proper posture can enhance running efficiency and prevent injury.
→ Maintaining correct posture and core engagement is crucial for running efficiently and maintaining overall health.
→ Activating the gluteus medius muscle is key for maintaining hip level and preventing movement inefficiencies.
→ An efficient leg swing with correct knee bending can significantly enhance running performance.
Samuel Stow is the owner and founder of Pop! Running and the
movement expert behind The Functional Step, a powerful technique
designed to improve biomechanics, efficiency, and reduce injury
risk through a more conscious, connected approach to walking and
running. As a world-record holding ultramarathoner and author of
'Pop! Running: Engineering Flow State', Sam combines movement
education, breathwork, and mindfulness to help people find ease and
efficiency in their movement patterns.
What
makes Sam's approach unique is his focus on the integration of
physical awareness, mental presence, and mindful movement. Through
Pop! Running, he and his team have helped thousands of athletes
globally achieve their goals, from beginners to international-level
runners. His innovative courses and programs help athletes move
better, breathe better, and think better - creating sustainable,
enjoyable movement practices that enhance both performance and
wellbeing.
Sam's
method has helped thousands of people transform their relationship
with movement, from professional athletes to seniors rediscovering
the joy of pain-free walking. His upcoming book 'Pop! Running:
Engineering Flow State' explores the powerful connection between
movement, breathing, and mindset, offering readers a comprehensive
approach to achieving flow in their running
practice.
Connect With Samuel:
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