JP Gloria

Hey it's JP! I am a physical therapist and performance coach that specializes with running.
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01/11/2026

Fastest Marathon vs. Marathon World Record
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On the left, we have Eliud Kipchoge during the INEOS 1:59 challenge as he ran the marathon in under 2 hours.

In this specific moment (last km), he is at a 4:27 min/mile pace (2:46 min/km).

On the right, we have Kelvin Kiptum during the Chicago marathon where he broke the official marathon world record.

In this specific moment (~38 km in), he is at a 4:31 min/mile pace (2:48 min/km).

The point of displaying these people side by side is to appreciate the nuances of running technique.

Running technique does not have to look the same person to person.

It is influenced by many factors, including the individual’s unique anatomy and relative fatigue.

However, you can also appreciate the similarities as well.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.

If you are looking for more professional guidance from a running expert, check out the link in my bio!

01/07/2026

Some well-meaning coaches swap sprinting advice for endurance running—but the two demands involve different techniques.

🔹 Arms: Sprinters tend to drive elbows back to 90°, while marathoners relax at a smaller angle.
🔹 Leg Turnover: Sprinters tend to present with a much higher step rate/turnover compared to longer distance events.

Swap styles?
➡️ A sprinter, running like a marathoner, loses out on speed.
➡️ A marathoner, running like a sprinter, will burn out at the beginning of a race.

Technique isn’t universal.

How you run can differ based on the kind of race you are running.

And even within the same discipline.

So don’t get too caught up in how other people run.
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This is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
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01/04/2026

What are the common denominators here?

People are always quick to try to find differences in running technique.

However, it is also important to consider the common patterns seen.

If you see a common pattern in running technique for elite runners, it may be something to consider most closely.

Here we have a front view of 2 incredible runners.

Jacob Kiplimo (on the left): He ran the fastest half marathon (56:42); however, here he is running the Chicago marathon which he completed in 2:02:23.

Kelvin Kiptum (on the right): He is the current marathon world record holder. Here he ran that record in the Chicago marathon in 2:00:35.

While this discussion is more geared toward running technique, remember that there are much more variables to consider when looking at performance.

For example, Jacob Kiplimo was starting to fatigue at this point, while Kiptum was speeding up.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.

If you are looking for more professional guidance from a running expert, check out the link in my bio!

12/31/2025

When you watch top elite runners racing, you may notice a high heel position as the leg transitions into the swing phase of running.

This kind of positioning is supposed to help the leg move forward efficiently.

One mistake people make is that they try to imitate this position by PULLING the foot up to this position.

If you actively focus on bringing the foot up, it may just slow you down.

This kind of positioning is supposed to help the leg move forward efficiently... not just up.

However, do not get too hung up on this.

It is typically more of a byproduct of just running faster.

You can see this when looking at Kipchoge at different speeds.

During an easy jog, you will notice his foot does not go as high.

However, when he runs faster during a race, you will see it naturally rise to a higher position.

It is not something he actively focuses on.

Follow for more running technique tips!
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This is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
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12/28/2025

Your body can influence how you run.
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Here is an example of Kenenisa Bekele running at the same pace.

One took place during the 5000m World Championships in 2009.

The other takes place during the Berlin Marathon in 2019.

Keep in mind that the paces shown were not the average pace of the race, but rather the specific splits when the footage was taken.

There can be multiple reasons behind this:

For certain runners, they may find that a slightly higher cadence feels more efficient for them.

For others, a higher cadence may be an adaptation for the decline in power/propulsion as we age (specifically in the ankle plantar flexors).

And there is plenty more to consider.

Remember that cadence can ADAPT from other factors as well.

It can adapt based on the environment you run in.

It can adapt based on your own body, like your leg length.

It can adapt based on your fatigue levels.

It can adapt based on your shoes.
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Keep in mind that this is for educational purposes only. This does not replace medical advice.

If you are looking for more professional guidance from a running expert, check out the link in my bio!

12/24/2025

Cadence will change depending on how fast you run...

🗣️"It is nonsense to compare sprinters with ultra marathon runners"

🔑That is the point of the post.

When going for an easy run, your cadence may be lower.

As you run faster, your cadence will typically increase.

🦎This is because you may ADAPT your cadence depending on things like:
1️⃣Pace
2️⃣Terrain
3️⃣Shoes
4️⃣Pain
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🥇Take a look at some of the most dominant runners in history.
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🏃‍♂️They don't all run at 180 steps per minute... all the time.
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💎During these clips, they probably don't even care about their cadence.

They are just moving in a way that works best for his/her own body for that specific moment.
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😊So do the same... find your own rhythm.
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I hope you found this post helpful. I would love to hear your thoughts in the comment section below. And please don't hesitate to ask any questions you have for me too.

Keep in mind that this is for educational purposes only. This does not replace medical advice.

12/21/2025

Here is an example of Kenenisa Bekele running at the same pace.

One takes place during the 5000m World Championships in 2009.

The other takes place during the Berlin Marathon in 2019.

Keep in mind that the paces shown were not the average pace of the race, but rather the specific splits when the footage was taken.

There can be multiple reasons behind this:

For certain runners, they may find that a slightly higher cadence feels more efficient for them.

For others, a higher cadence may be an adaptation for the decline in power/propulsion as we age (specifically in the ankle plantarflexors).

And there is plenty more to consider.

Remember that cadence can ADAPT from other factors as well.

It can adapt based on the environment you run in.

It can adapt based on your own body, like your leg length.

It can adapt based on your fatigue levels.

It can adapt based on your shoes.
-
Keep in mind that this is for educational purposes only. This does not replace medical advice.

If you are looking for more professional guidance from a running expert, check out the link in my bio!

12/14/2025

That facial expression at the end💀
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Who can relate?

What is your favorite gel/go to for getting fueled for runs?
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Footage from: Bridesmaids

12/10/2025

Let's look at Eliud Kipchoge’s training, who has been able to run under 2 hours in the marathon and has had a long career.

As mentioned by his coach, “There is a cycle throughout the year.”

After each marathon, he typically takes 3-4 weeks off from training.

Then, transitions into basic training.

And when he gets dialed in for a marathon, the training duration can vary; however, it is typically 16 weeks.

The point to highlight here is that he does not train all the time.

This creates sustainability, which allows for consistency.

And being able to train consistently eventually built him up to do incredible feats.
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This is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
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12/07/2025

Look at the interaction of the foot, shoe, and ground...

Your running form can be influenced by a variety of things.

One of these factors being shoes.

You can see the difference of how the foot interacts differently with different shoes from watching Joshua Cheptegei (world class distance runner).

This can also be influenced by other things like pace, fatigue, and other personal characteristics.

Keep in mind that this is for educational purposes only. This does not replace medical advice.

If you are looking for more professional guidance from a running expert, check out the link in my bio!

12/03/2025

People assume that if someone runs with a lower cadence, they MUST be over striding.

Instead of just focusing on the numbers, LOOK at the person running.

In this video, I use Jim Walmsley as an example.

Here, he presents with a cadence of 165 steps per minute, which can be considered relatively low.

But is he actually overstriding?

You will see that it lands relatively close to the body, even though he has a lower cadence.

Now, let me clarify something...

Increasing one's cadence or step rate as they run can still be beneficial to help one learn to land closer to the body.

HOWEVER...

Perhaps you should still learn to get that foot to land closer to the body no matter how high or low the cadence is.
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This is for educational purposes and should not replace medical advice.

If you are looking for more professional guidance from a running expert, check out the link in my bio!
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Sacramento, CA

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https://www.jpgloria.com/, https://stan.store/Jpgloria

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