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We talk with Coach Cath Spencer about why “perfect running form” is personal and how small technique tweaks can make running feel easier and reduce injury risk. We also dig into the mindset and practical steps that help runners move into triathlon without doing too much too soon. 
• Cath’s background in martial arts and how it shapes discipline and coaching 
• The real reason running technique matters: reducing wasted energy into the ground 
• Fast feet as a simple cadence drill for beginners and experienced runners 
• Using the alphabet to check breathing, pacing and relaxation 
• Common injury drivers: overstriding, heel striking, under-fuelling, excess load and rapid volume increases 
• How we introduce form changes without overwhelming athletes 
• Wall-lean practice to feel ankle-led lean and core engagement 
• Arm swing basics and the “thumb from hip to nip” cue 

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