Home » The KIPS Podcast » Running Fundamentals feat. Dr. Jason Karp

In episode 10 of the KIPS Podcast, we have Dr. Jason Karp, a running specialist based in San Diego, California. Dr. Karp has a PhD in Exercise Physiology from Indiana University and was the 2011 IDEA Personal Trainer of the Year. Throughout this episode, Dr. Karp will share his insights on running drills, treadmill running benefits, the differences in running shoes, and how strength training fits into a running program.

Running Mechanics
Running mechanics refer to how the body moves during running, directly impacting performance and injury prevention. At its core, running involves a series of phases: the stance phase, where the foot strikes the ground, and the flight phase, when both feet are off the ground. Proper mechanics begin with posture. Runners should maintain an upright torso with a slight forward lean from the ankles, which helps propel forward momentum.

Foot strike plays a crucial role; ideally, landing should occur mid-foot, allowing for better shock absorption and energy efficiency. Overstriding can lead to increased impact forces and a higher risk of injury. The arms also contribute to running mechanics. Elbows should be bent at about 90 degrees, swinging back and forth to help balance and drive the legs.

Cadence, or the number of steps taken per minute, is another essential aspect. A higher cadence, generally around 170-180 steps per minute for most runners, can reduce impact while promoting quicker turnover. Finally, proper strength and flexibility in the muscles involved, particularly in the legs and core, support efficient running mechanics. Understanding and refining these elements can enhance performance and reduce the risk of injuries.

For his work and contributions to his industry, Dr. Karp was awarded the 2011 IDEA Personal Trainer of the Year (the fitness industry’s highest award), is a two-time recipient of the President’s Council on Sports, Fitness, & Nutrition Community Leadership Award (2014, 2019), and was a 2019 finalist for Personal Fitness Professional Trainer of the Year and 2020 finalist for Association of Fitness Studios Influencer of the Year. Dr. Karp received his PhD in exercise physiology with a physiology minor from Indiana University, his MBA from San Diego State University, his master’s degree in kinesiology from the University of Calgary, and his bachelor’s degree in exercise and sport science with an English minor from Penn State University. His research has been published in several scientific journals, and he serves as a journal expert peer reviewer.