I Did A Running Analysis. I Was Shocked By The Results!
For most of my life, I hated running.
You know that person who says, “I’d rather step on a LEGO during a 3am diaper change than go for a run”?
Okay fine, no one says that. But that was me.
That all changed in 2020. When the world hit pause, I hit the pavement. With the gyms closed and stress levels peaking (I had just quit my job to start my own practice), I needed something to clear my head. So I ran.
At first, it was just to sweat. But over time, it became a mental reset, so I kept it up.
My Foot Obsession Began At The Same Time
Around the same time, I got obsessed with foot mechanics, how the position of your feet affects everything above it. It's almost common sense, but no one in my field talked about this connection, let alone know how to take advantage of it.
I started experimenting on myself using little foam foot wedges.
By day, I’d study how the foot impacts posture, alignment, and movement efficiency.
Then when I needed a break from studying and experimenting, I went outside and ran.
I wasn’t trying to be a great runner. I was just trying to understand the body and relieve some stress.
A couple months ago, I decided to get a running analysis from Human Powered Health. (Side Note: If you're a PX client, you get exclusive discounts at their lab because of our partnership)
And to my surprise, it turns out I’m a pretty damn efficient runner.
Here's 1min recap of my session with them. (Yes, it's fast-forwarded and I kept the squeaky voices because it's funny...)
Here Are My Results — What It Means and Why It Matters For Pain Free Movement
These are the two metrics I want to break down for you from my test. Even if you’re not a runner, understanding this will help you move better, hurt less, and feel lighter in your body:
Elastic Exchange
This is your body’s spring system.
Every time you land, your muscles, tendons, and fascia store energy like a stretched rubber band, then release it to propel you forward.
Good elastic exchange = free energy.
Mine was in the top range (42-45%), which means most of the force I put into the ground is reused to move me forward.
The better the elastic exchange, the more efficiently you move. It's the difference between bouncing like a spring vs feeling like you're trodding through mud.
What if Elastic Exchange is poor?
Imagine you’re trying to bounce on a trampoline, but instead of landing and bouncing back up, you kind of sink and have to climb your way back up. That’s what poor elastic exchange looks like.
When elastic exchange is low, you lose free energy. That means your body has to work harder to do the same thing, whether that’s running, walking, jumping, or even standing for long periods.
Here’s what that can look like in real life:
🔋 1. You Burn Out Faster
Your muscles have to do all the work because the tendons and fascia aren't helping much. So you fatigue quicker, especially during long walking, running or high-impact movements.
😣 2. More Joint Strain
Without that spring effect, your joints (ankles, knees, hips, spine) take on more impact, which can lead to wear and tear or pain over time.
🐢 3. Slower, Less Efficient Movement
You lose that bounce or snap in your step. Movement feels more sluggish, less athletic, and you’ll often feel heavier or clunky when you run.
⚠️ 4. Higher Risk of Injury
Low elastic return means your body has to compensate, often by overusing certain muscles or loading areas like the lower back, shins, or hips more than they’re built for.
👟 5. Poor Performance
Whether you’re an athlete or just trying to stay fit, you’ll see a ceiling on your speed, explosiveness, and endurance when the elastic system isn’t firing well.
Bottom line:
Low elastic exchange = More effort + Less return + Higher risk.
Running Economy (Joules/kg/m)
Running economy is basically how much energy your body uses to run a certain distance.
Think of it like miles per gallon, but for your body.
The unit joules/kg/m means:
How many joules (energy) it takes to move 1 kilogram of your body 1 meter forward.
Lower is better.
It means your body is smooth, springy, and efficient.
✅ Low score = better energy use, longer distances, less fatigue
❌ High score = wasted motion, poor mechanics, tired fast
Turns out I had great running economy too. But here’s the twist...
I Never Trained For Any Of This
The exercise physiologist running my test was shocked.
“This is what we’d expect from someone with an elite running background,” -His words, not mine!
So how was it that I was able to achieve these scores?
My Secret?
I’ve just spent a lot of time fiddling with my feet. Not in a weird way (okay… maybe a little), but because I discovered something wild:
Small changes in your feet create massive changes everywhere else.
When your feet move well, everything above them starts moving better too. Automatically.
That’s because running isn’t something we “learn,” it’s hardwired into us.
We’re literally built to run. It’s how we chased dinner (or ran from becoming it).
And after working with hundreds of runners, I saw the same thing again and again:
👉 Improve the feet → The rest of the body follows.
👉 Improve the feet → Smoother strides
👉 Improve the feet → Less effort, less pain
And their running form improved AUTOMATICALLY.
Because efficient movement isn't trained.
It’s unlocked.
How To Unlock Your Feet 🦶🏼
You didn't think I was going to leave you empty-footed right? 🤪
Here are some foot exercises you can do to unlock your mechanics
How to Fix Bunions the Right Way (1:16)
Build Better Arches without Orthotics (2:08)
Fix Overpronation- Flat Feet (1:26)
Fix Overpronation- Flat Feet part 2 (2:50)
BONUS Client Testimonials You've Probably Haven't Seen Before (Because I forgot about them too)
Kassandra ran her first marathon with no pain and even saw ELIMINATION of her callouses on her feet after we used some foot wedges on her.
Karen had tried many running specific clinics and all of them failed until we were able to address her foot mechanics.
Kate came into one of our "Foot Posture Classes" and found immediate results
Work With Us 1:1?
Want to know exactly how we work with runners? Watch the video on this page.
https://www.phyzixpt.com/running
Stay curious,
-Dr. Jia