s5/e15 Move Better, Run Faster: The Key to Efficient Running with Samuel Stow
The Running Explained Podcast
Running Explained
4.6 • 534 Ratings
🗓️ 23 May 2025
⏱️ 69 minutes
🧾️ Download transcript
Summary
Ever wonder how much your running form really matters? In this episode, ultra runner and coach Sam Stow joins me for a deep, honest, and slightly nerdy conversation about the underrated importance of movement efficiency, body awareness, and technique. We dig into why how you move matters just as much as how far or how fast you go—and how the right tweaks to your movement patterns can unlock more enjoyable, injury-resistant, and sustainable running.
We also get into:
- Why there’s no one right way to run
- The common mistakes many runners make (hello, overstriding 👀)
- Why glute activation matters way more than you think
- How barefoot running can actually help you feel your body better
- What “mindful movement” actually means in training
- And why balancing performance goals with fun is the long game
Sam’s got a fascinating story—including a world record barefoot marathon on a non-motorized treadmill!—and a coaching philosophy that’s equal parts grounded and empowering. If you're ready to run smarter, feel better, and actually enjoy the process? This one’s for you!
Learn more about Sam & work with him:
www.thefunctionalstep.com
www.poprunning.com.au
www.instagram.com/sam.poprunning
Research & production assistance by Sophie van Leeuwen
Transcript
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| 0:00.0 | Welcome back to the Running Explained podcast. Hi, I'm Coach Elizabeth and I'm here to break down the science of running in a way that actually makes sense. |
| 0:10.1 | Whether you're training for your very first race, aiming for a new PR, or just trying to be a more balanced runner, this podcast is your go-to spot for all things running. |
| 0:19.7 | At Running Explained, running is more than just about logging miles. |
| 0:23.4 | It's about becoming the best version of you. |
| 0:26.2 | That's why we talk about more than just improving your fitness, but how to support your |
| 0:30.1 | physical, mental, and emotional health too, so you'll see improvements that go far beyond |
| 0:35.3 | race times. |
| 0:36.5 | And if you're looking for more support, I've got you |
| 0:38.8 | covered. Whether you're interested in one-on-one coaching, following a structured training plan, |
| 0:43.2 | or joining our supportive group coaching, I've got options to meet you where you are and help you level up. |
| 0:49.2 | Ready to dive in. Let's go. Hello, my friends, and welcome to another episode of the Running Explained |
| 0:55.3 | podcast. My name is Elizabeth. I'm very glad you're here today, and my guest this week is |
| 1:00.0 | Samuel Stowe. Sam is an Australian ultra runner, run coach, and functional movement pattern |
| 1:06.2 | specialist, and his whole thing is helping you become a better runner through better movement. |
| 1:12.6 | Now running form, running gait, a lot of stuff that we don't quite get as runners sometimes. |
| 1:19.2 | We force it. We're focusing on the wrong things. We wonder why we have to work so hard all |
| 1:24.4 | the time. We read about overstriating and cadence and footstrike and all these |
| 1:29.5 | things and it can get really overwhelming and confusing. But Sam's whole thing is helping you understand |
| 1:34.9 | the way that you should be moving so that you can feel better, run better, run faster, maybe even |
| 1:41.4 | that. This is a great conversation. We also talk about things like the bigger stuff, |
| 1:46.2 | the holistic parts, the mindfulness, the way that we want to be able to enjoy what we're doing, |
| 1:51.6 | even when it gets really hard. And this is from the guy who has a world record marathon time |
... |
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