In This Issue:

• Running Fast Starts With How You Move

  • Q&A with Lawrence: What makes an efficient runner?

  • Three Exercises To Train Better Movement Patterns …

  • Revamp Your Running

Running Fast Starts With How You Move

There’s no shortage of advice out there on how to become a better runner: lift routines, form drills, different workouts, stretches. While many of these can help, they often miss the root cause of injuries and inefficiencies: how you move. You can get stronger in the gym or more aerobically fit with threshold work, but none of that will fix poor movement patterns.

Movement coach Lawrence Van Lingen believes running should feel empowering. You should feel smooth and confident when you run, not like you’re fighting your body or risking injury with every step.

If you’ve followed HAX for a while, you’ve probably already heard Lawrence on The HAX Show (returning soon, by the way). From coaching elite athletes around the world to even working with some of our own HAX coaches (Drew, Emily, and Connor), Lawrence has dedicated his career to helping runners move better and trust their bodies again.

Today, we’re highlighting Lawrence’s expertise and sharing three fundamental exercises he gives runners of all levels. These exercises unlock stiffness, improve fluidity, and create more efficient movement patterns that let you run stronger and safer.

Plus, if you’re interested in taking it a step further, Lawrence is offering a 12-week “Revamp Your Running” course for any runner who wants to rebuild trust in their movement and rediscover the joy of running. Hit the button below to register today.

Q&A with Lawrence: What makes an efficient runner?

What are the most common inefficiencies you notice in runners?

Lawrence: “I think most runners have timing, shape and emphasis problems - not necessarily their strength. For instance, your hip may drop because you move in the wrong pattern or have the wrong timing, not because your glute medius is weak. Another common mistake is the emphasis on picking your feet up fast instead of honing a more delayed, soft landing followed by a strong step off the ground. And third, many runners emphasize moving forward (horizontal forces) even though 80% of running forces are vertical. The real focus should be on getting airborne to get faster.”

How would you describe the hallmarks of proper running mechanics?

Lawrence: Fluid and efficient running starts with these four things:

1. A balanced or stacked runner in the field of gravity

2. A sense of drive or step from the hips

3. The knee or leg straightens as it extends past the hip

4. The shoulder on the same side moves away from the hip of the driving leg (creating length on one side)

Three Exercises To Train Better Movement Patterns In Running

Lawrence has three core exercises he consistently prescribes to the runners he works with: the flow rope, backwards walking, and the happy hip hack. Together, these drills reinforce three essential movement principles: 1) moving from the center out, 2) creating length and space in the body, and 3) finding the correct timing and sequencing of running mechanics.

When these patterns are in place, a runner can land, absorb, and load elastic energy as they move forward over the stance leg, then straighten the leg in sequence—hip, knee, ankle—to release that stored energy effectively. A helpful way to visualize this is pushing a swing: you move with it as it comes toward you, absorb the energy, and then release it as you push away.

In running, propulsion only works when force is applied at the right time and in the right direction. Many runners shorten through the hamstrings during the gait cycle and never fully release the elastic energy they’ve stored, limiting their ability to move smoothly up and forward. With proper movement patterning, running becomes a relaxed, well-timed motion rather than something forced or tense.

Learn more about these three exercises below:

The Flow Rope

The flow rope teaches the timing and shape of running, and helps unwind tight or stuck fascia patterns. Swinging the rope backwards helps people integrate the concept of moving from the center out. It is an excellent tool to decompress the spine; most users even find that they regain at least an inch in height!

Backwards Walking

This exercise is one of the fastest ways to relax and open up the hips for running. It trains a smooth transfer of weight over a stable, active pelvis and hips, and reinforces an effective roll off the toes. Backwards walking helps smooth out the running stride by emphasizing the sequence of landing, traveling forward over the stance leg, and then propelling.

Happy Hip Hack

One of the simplest and most fundamental ways to organize your running mechanics is learning to coordinate the shoulder and hip on the same side. As you step onto one leg, the shoulder moves slightly away from the hip, creating space, balance, and stability through the center of the body.

Lawrence’s expertise offers a different perspective on the traditional “fixes” often prescribed for running health and biomechanics. For runners dealing with injury, or those who simply feel held back by tightness or a sense of being “stuck” in their gait, developing awareness of core movement patterns is a strong place to start.

Revamp Your Running

Follow Lawrence for more of his insights, and if you’re ready to go deeper, his 12-week Revamp Your Running course is designed to do exactly that. The program provides a structured, step-by-step approach to rebuilding movement from the ground up and helping running feel smoother and more sustainable.

At Hammer & Axe, our mission is to provide expert guidance and mentorship to runners of all abilities through effective training methods and meaningful relationships. If you’re ready to train with intention and pursue your running goals with purpose, explore our coaching services and training plans.