The Running Lab

Saturday Running Lab Camp: One-Day Intensive

One Last Chance (hopefully) Before the Snow Flies!


  • Saturday, 22 September, 9 AM – 2 PM
  • Saturday, 13 October, 9 AM – 2 PM
  • Saturday, 03 November 9 AM – 2 PM 


  • Register: IHF Front Desk: 607.277.3861
  • Fee: $89 Island Members, $99 Non

Each Camp limited to 6: Register NOW



9:00-10:00: Studio Lab: Bullet-proof your running with these functional strength exercises

10:15-11:45: Outdoor Lab: Build your running technique through a sequential process that enables whole body running.  Record “before” and “after” video.

12:15-12:45 Studio Lab: Improve balance and kinesthetic awareness with these standing drills.  Also analyze video from Outdoor Lab

1:00-2:00 Outdoor Lab: Articulate and adapt your running technique to varying terrain, and for ascending & descending hills with less effort and impact  (May include video)

Each participant receives: email summary, links to video demonstrations of all drills and exercises, links to “before” and “after”  videos of participant’s running technique

See Description Below

8-Week Course for Fall 2018: (Closed to new registrants, open for alumni drop-ins)

Two choices!!  Mornings or evenings

  • Wednesdays Evenings 5:30-6:50 PM: 05 September through 24 October
  • Thursday Mornings 7:00-8:20 AM: 06 September through 25 October   

Finesse is stronger than force  Oh! So true with running… and staying injury free.



Running Labs are not boot camps. They are Kinetic Intelligence Labs:
  • Investigate the essential elements of endurance running.  (See below)
  • Drawing on insights & methods from Chi Running and Pose Running
  • With essential insights & methods not taught by these popular brands
  • Improve your running technique
  • Elevate your running performance
  • Master your running craft – with “K.I.”
  • Refine your efficient running technique and your ideal running pace to stay injury-free, engaged and inspired to run, and able to realize your goals – from 5K to 50 miles!.
  • Improve over the “long run” as you gain the skills to be more aware of every stride.
  • Scroll down for specifics on our format and content


(Individual Run Technique Coaching Available: Contact Shane)


Train and prepare for consistent, engaging, efficient, sustainable and injury-free endurance running for varying terrain and surfaces


Novice-to-intermediate runners and triathletes, and experienced runners with a history of injuries


  • Learn and practice “pre-hab” exercises, drills and warm-ups to prepare your body and mind, targeting neuromuscular training and awareness training: Pre-hab instead of re-hab!
  • Learn and practice run-specific strength training for efficiency, stability, mobility and freedom from injury
  • Develop your personal efficient running technique through drills, focal points and video feedback

Spring Dual Run

For Testimonials scroll to bottom.

Bio for Shane (a.k.a “Zenman”) here.


Simple, effective strength conditioning for:

  • Spine alignment and articulation
  • Pelvic core stability
  • Lateral joint stability: hips, knees, ankles, feet
  • Eccentric strength to prevent impact injuries

Fundamentals of run technique:

  • Spine alignment and posture
  • Pelvic core and hip stability
  • Ankle and foot stability
  • Stride mechanics
  • Arm mechanics
  • Gravity sourced propulsion
  • “PAGES” movements: precise, aligned, efficient, graceful, seamless


  • Indoor drills and exercises for proprioceptive balance, connective tissue strength, and warm-up
  • Outdoor running drills for stride mechanics


  • Small Group Training Room, Island Health and Fitness
  • Fitness paths along inlet near IHF
  • Black Diamond Trail


  • Wednesday evenings 5:30-6:50 PM or
  • Thursday mornings 7:00-8:20 AM


$150 IHF members, $170 non-members. Register by calling IHF Front Desk: 607.277.3861

Specifics on Running Lab Method:

To improve running efficiency and performance, and to avoid injury, we can train awareness.  Specifically, we focus on:

  • How we source and stabilize our running strides
  • Our alliance with gravity and our ability to translate the (vertical) pull of gravity by 90 degrees into (horizontal) forward movement
  • Crafting precise, aligned, graceful, efficient and seamless strides (aka “PAGES”)

We gain that awareness as we train our attention to accurately perceive the myriad sensations that arise with each running stride.

As we gain awareness and improve attention, we sharpen our perceptive acuity.  Through this process of discovery and investigation, we naturally orient towards our optimal running form and technique in each moment.

In the Running Lab we are:clt-run2-16

  • Interfacing awareness with attention
  • Wiring attention to our sense felt experience
  • Targeting neural training, along with metabolic training. 

Neural training focuses on:

  • Developing pelvic core stability (that emphasizes awareness of your pelvic core as you move)
  • Developing lateral stability in the torso, hips, ankles and feet
  • Strengthening proprioception to improve your alliance with gravity
  • Developing awareness about the biomechanics of your running stride for “PAGES”
  • Developing specific mindfulness skills

To do this, we engage in:

  • Learning a basic set of floor/mat exercises
  • Standing balance and stability drills
  • T’ai chi – based proprioceptive and relaxation exercises
  • Running drills and sensation-based focal points to improve PAGES
  • Exercises to improve eccentric strength in the legs, ankles and feet

Running is an injury-prone sport.  This is due primarily to gravity-sourced impact with the ground during foot contact.  However, through an alliance with gravity, we can significantly reduce this risk of injury.  And with this alliance, we can significantly increase our efficiency through gravity-sourced propulsion.  Developing this alliance with gravity requires the four things listed above regarding neural training.


I recommend it strongly. I got lots of exercises to do, both pre-hab/core routines and warmups that get things going gently. Shane provided videos of them with excellent email summaries of each class, so it was much easier to learn them at home than if I’d had to go on just memory.

The other key part of the class was running. Typically we would run in short stretches (like 100 yards) and in each burst we’d try to think about some aspect of our strides, like leaning or knee-lifting or arms or breath. These were very valuable. I had 1-3 miles on my Garmin after a class. The running was very valuable for teaching me how to feel from the inside, to learn more deeply, how to modify my stride to fit my body and needs. Instead of trying to copy some external suggestion, I somehow learned how to work from within.
Another aspect of the class was community. I can’t promise the same communal feeling, but I felt included and supported, and we were a good bunch. People seemed to enjoy chatting and to help one another out, commenting on other people’s form in a nice way and holding each other together in the social fabric.”   – Tonya A.


A couple of years ago, running was causing me too many aches and pains, so I decided to switch to swimming – something I had never been very confident with.  You helped me to learn a more efficient way of swimming that i continue to follow and enjoy two or three times a week.

Swimming has become my main form of exercise, but I have missed running a 5K now and then, so I decided to take your Running Lab.  Learning a new and improved way to run has not been easy.  (I am “proprioceptive-challenged”.)

Your perceptive and detailed instructions, and your encouraging tone have enabled me to now run with ease- after nearly 70 years of running with pain.

And two weeks later…

So despite not being in great cardio shape and 10 pounds heavier than when I ran my last 5k, I was able to complete a 5k on Saturday, running all the way!  It was a comfortable mid 50’s temp and partly cloudy with a slight breeze–perfect.  I was able to stay consistent with my form throughout, noticing that I didn’t seem to tire as quickly as I usually do.  As well, there was a bit of uphill toward the end of the race but I was actually able to increase my pace going uphill, a new thing for me.

So now I can comfortably exercise with swimming AND running–thanks to your great instruction!” – David F.