Sam Stow, an Australian ultra runner and functional movement specialist, shares insights into the crucial role of movement efficiency and technique in running. He discusses the importance of glute activation, the benefits of barefoot running, and common mistakes like overstriding. Stow emphasizes a personalized approach to running form and the significance of enjoying the journey while balancing performance goals. Listen in for practical tips and a fascinating story about his record barefoot marathon on a non-motorized treadmill!
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Barefoot Marathon Record Story
Sam ran a barefoot marathon on a non-motorized treadmill during California wildfires when outdoor running was impossible.
He finished in 3:01, a record despite missing his under-three-hour goal.
insights INSIGHT
Evolving Running Efficiency
Running efficiency evolves through technique and body awareness, not just training harder.
Learning and teaching running mechanics can drastically improve performance and reduce injuries.
volunteer_activism ADVICE
Efficiency for Longevity
Focus on efficiency for longevity and injury resistance in running.
Proper movement allows you to train more consistently and recover faster.
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This book recounts Cathy Freeman's journey from a little girl who loved to run to a world champion athlete. It includes her experiences growing up in a loving family, her relationship with her severely disabled sister who inspired her, and her rise to the top in athletics. The book also touches on the challenges she faced, including racism and personal losses, and how she overcame them through hard work, self-belief, and the support of her family. The narrative is honest and simple, making it relatable to young readers. The book is accompanied by black and white photos, some of which are family shots, adding a personal touch to the story[2][4].
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!
The Running Explained Podcast 
