Learn an easy way to run
Presenting the 4M Method – Techniques used in clinical running analysis to help quickly improve running form and reduce injury risk.
Identify Risks
Identify key risk factors in mobility and strength that can lead to the most common running injuries.
Effective
Learn techniques that have been proven over 12 years of clinical running analysis. This system has helped runners get out of pain and run faster than before.
Fast & Easy
The techniques used to change running form are quick to learn and easy to implement. You can feel different in minutes, and be able to reproduce it every run!
The 4M Method is divided into the 4 – M’s…Mobility, Muscle, Mechanics, and Mental Cues
Mobility
Mobility is defined as: “The ability to move a joint through its range of motion.” This includes not only the flexibility of the muscle, but also the ability of the joint to move.
Muscle
Running makes us very efficient at moving in a forward direction, but does little for side-to-side stability. Weakness in this is probably the biggest cause of running-related injuries.
Our bodies must absorb over 2.5x our body weight with each foot strike. Muscular strength is critical to reduce injury risk and improve performance.
Mechanics
Just as learning any skill, it is much faster and easier to break a complex movement down to components.
Over the years of working with running form, I have found it best to have clients “reprogram” the way they run by breaking down the running motion into small chunks and repeat these over and over to teach your nervous system to fire the muscles differently.
Mental Cues
Mental Cue: a word or short phrase that brings your attention to a specific (and at times, complex) action.
Mental cues are techniques to use while running, to reinforce the changes made in the Mechanics section and help the new movement become the “new normal.”
They are meant to be simple to use, so you don’t have to overthink as you try to run. Examples of mental cues are “Run Tall” or “Imagine you are running with a crown on your head”.
The 4M Running System uses just a few simple cues to properly position your body so you feel light and fast on every run.
Signup for the 4M Course to see how it works.
A running form course for those who just want to run.