More Train, Less Pain; Engineering the Adaptable Athlete S6E11: Running Models and 6 Tenets for Fast, Injury-Free Running with Craig Depperschmidt, PT
Jan 12, 2026
Tim welcomes Craig Depperschmidt, a physical therapist and run coach specializing in injury prevention and performance for runners. They explore various biomechanical running models, emphasizing the importance of effective models in coaching. Craig shares insights on relaxing the back to enhance running form and discusses drills to promote heel-driven hip extension. They also touch on the significance of shorter, quicker steps and lateral shifts for efficient gait, concluding with practical drills to elevate performance and reduce injury risk.
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Calm Your Back And Lower Your Ribs
- Relax your ribs down toward your belt to reduce extension and neck/back tone while running.
- Use exercises like the reverse gorilla lunge and wall-supported belly lift to train that relaxed shape.
Use Backwards Marches To Teach The Catch
- Practice retro marches and backwards skips to teach settling into single-leg support and sensing the heel under the center of mass.
- Progress speed after mastery so the runner learns controlled absorption and alternate trunk rotation.
Push The World Behind You With Your Heel
- Push the world behind you using heel pressure and hip extension rather than reaching forward with the knee or toes.
- Use retro stairs, heel stair descents, and reverse gorilla lunges to train glute and hamstring-driven extension.
