The Running Lab

What is the Running Lab?


  • This is not a “boot camp”: You aren’t expected or pressured to run set distances or maintain specific paces.  In an exploratory collaborative environment, you are supported and encouraged to discover and learn about the craft of running.
  • This is for new runners and lifetime runners.  (See testimonials at bottom of page – ranging from a world-ranked track runner to a cautious novice)   
  • The Running Lab is for those who run for enjoyment and meditation, and for those who structure training to run for performance goals – a faster pace or a longer distance.

The Running Lab is your opportunity to explore and discover:

  • What does your running feel like?
  • What are the essentials of running technique and how can you master them?
  • The lab is a sensory-immersive experience, free from the distractions of distance, time, pace. 
  • Discovery happens through just the right balance of guided step-by-step instruction and curious experimental play.

Read testimonials here

Check out this recent blog: Four Ways to Bullet-Proof Your Running

More info?

One-Day Run Lab: Saturday, 08 April

  • Island Health and Fitness
  • Saturday, 08 April, 9:00-2:00
  • Call Island at: 607.277.3861
  • Limited to 6 runners
  • Aquire your “running tools” in just one day
  • Use these tools along with post course email and videos to continue improving
  • Fee: $80 IHF members, $95 non-members

8-Week Run Lab

  • No 8-Session Run Labs currently scheduled
  • Great for local community, especially those who are new to or returning to running
  • 8 sessions with focus and feedback for maximum retention
  • Fee: $150 IHF members, $170 non-members

Both formats include email summaries, instructional on-line videos, and video feedback.

Why the Running Lab?

Discover what efficiency and economy feel like: 

  • Run with less exertion and with greater ease and enjoyment.
  • Run with less impact and ground time, and with more rebound and “flight time” – at any pace. 
  • Run with less risk of injury and a faster rate of recovery. 
  • Run with less struggle and with more articulation and mastery. 

At the heart of our Running Lab is this quest: Transform gravity from the enemy of impact into your ally for effortless power.

To host a Running Lab at your location or to arrange for personal run technique coaching:  Contact Shane



  • Bullet-proof your running with functional strength exercises
  • Improve balance and kinesthetic awareness with standing drills.  Also analyze video from Outdoor Labs


  • Build your running technique through a sequential process that enables whole body running.  This includes an interface of drills and specific focal points.  Record “before” and “after” video.
  • 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

Finesse is stronger than force

  • Drawing on insights & methods from Chi Running and Pose Running
  • With essential insights & methods not taught by these popular brands
  • Elevate your running performance – for enjoyment or specific goals
  • Master your running craft – with “K.I.” – Kinetic Intelligence
  • 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.

Personal run technique coaching or to host a Running Lab at your location:

 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, short segments of focal point running and video feedback

Spring Dual Run

For Testimonials scroll to bottom.

Bio for Shane (a.k.a “Zenman”) here.

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.


World-Ranked Track Runner

“I compete in the 65 to 69 year old age group in the 400 meter track race.  For several years I have realized that Shane’s PAGES technique (Precise, Aligned, Graceful, Efficient, Seamless) is helpful for any distance. But, it wasn’t until I took his Saturday Running Lab that I got it.   I felt immediate results: I can go longer and faster by running more precisely and efficiently.  Also, I have made the core body strength exercises Shane taught a part of my weekly routine. (And picking up a bit of Shane’s Zen attitude helps in all aspects of my life)!  It was an enjoyable day and time well invested.” – Bert Bland
Ranked 10th in the world in 65-69 400m,  7th in 2018 World Championship

Devoted “Lifestyle” Runner:

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.

Cautious Runner, Beginning Again

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.

New Runner, Starting a in her 50’s

“I had never been able to run before I participated in the Run Lab:  [I was] Born with a hernia, and had lead poisoning that was not diagnosed until I was an adult.  (I have a clear memory of eating paint chips as a child.), and being made fun of. 

Your Running Lab worked for me because it allowed me to start out slow and feel that it was okay to be slow.I am still running!  I’m a runner now.  I’m in awe of the fast runners I encounter on the Black Diamond Trail – those marvels of creation who bound past me.  I try to match their pace for as long as I can before I fall back into my own rhythm.

I love being able to do something I never thought I could.  I need running.  It makes me feel calm afterwards.

I have run spontaneously around the sanctuary of First Baptist Church, during a service no less, and got children to join me.  I parked my car and ran to snap a picture before it was too late.  I ran to catch up with someone who forgot something.  That is what gives me the most joy – just being able to run spontaneously even if I am slow.

Thank you for giving me the time and space to accept this important aspect of myself in a world that demands and rewards speed.” Andrea S.