Debunking Running Form Myths with Coach Hugo at Kenya Camp

Running form. It's one of the most talked-about—and misunderstood—topics in the world of distance running. As someone who’s lived in Kenya for over 18 years and worked closely with amateur and elite runners alike, I’ve seen firsthand how biomechanics vary and how much misinformation circulates online.

At Kenya Camp, I’ve coached world-class athletes, and met with Olympic medallists like Sifan Hassan, and hundreds of everyday runners who come here to learn, improve, and experience the magic of training in the highlands of Iten. Today, let’s break down some common myths and look at what truly matters in running form, cadence, and stride—based not just on research, but real-world experience.

Foot Strike: Should You Land on Your Rearfoot, Midfoot, or Forefoot?

The internet will tell you to always land on your midfoot. Some say rearfoot (heel) landing is bad. Others say forefoot causes Achilles strain. But what’s the truth?

In 2017, World Athletics studied biomechanics during the World Championships. Their findings? The top eight marathon women showed equal use of midfoot and rearfoot strikes. One elite athlete—Edna Kiplagat—landed on her forefoot, and she’s a multiple-time world champion. Among men, 6 out of the top 8 were rearfoot strikers.

Key takeaway: There is no one-size-fits-all. What matters most is where you land in relation to your center of gravity. Landing with your foot directly underneath your body? Good. Landing way in front? That’s where injury risk rises.

Pro Tip: Record yourself in slow motion. Draw a line from your upper body down and check where your foot lands. This simple check can transform your form.

Cadence: Is 180 the Magic Number?

The golden number “180 steps per minute” is often cited as the ideal cadence. But is it?

Let’s break it down:

• Your speed = stride length × cadence.

• Elite athletes show cadence from 165 to 206 steps per minute depending on individual build and race distance.

• Taller runners generally have longer strides and lower cadence.

• Research shows that forcing cadence changes (up or down) often makes runners less efficient.

Mo Farah runs with over 200 steps/min. Amateur runners often average less than 170.

Key takeaway: Don’t copy others. Instead, train smart—work on your aerobic base, strength, and efficiency. Cadence will improve naturally.

Stride Length: Power Comes from the Ground

Many runners think running faster means stretching their legs further. That’s a mistake.

Stride length isn’t about reaching out with your foot—it’s about how much force you apply to the ground. Stronger runners can generate more power and “fly” further between steps.

Here’s how to improve it:

• Strength training (hamstrings, calves, glutes)

• Hill sprints

• Strides (short, fast accelerations)

  
  

Don’t try to artificially stretch your stride—it’ll hurt your efficiency and lead to overstriding injuries.

So, What’s the Secret of Kenyan Runners?

It’s not just altitude or genetics—it’s consistency, strength, mindset, and training that's grounded in biomechanical efficiency. At Kenya Camp, we help runners of all levels understand their unique form, optimize their training, and build the confidence needed to excel.

From video form analysis to running with Kenyan pacers, the experience is transformative.

Come Train With Us at Kenya Camp

Whether you’re preparing for your first marathon or chasing a personal best, a stay at Kenya Camp offers:

• Expert coaching

• Personalized form and cadence analysis

• Strength & conditioning for runners

• Exposure to the world’s best running culture

  
  

If you’re ready to take your running to the next level, join us in Kenya. Let’s find the stride that works for you—not the one the internet told you to copy.