Flow
Realign with Your Design
Realign with Your Design
There is a human blueprint for movement. Our AI is able to pick out key frames based on these universal biomechanical principles, showing if the energy you're generating is propelling you forward, or if it's being absorbed into the body, slowing you down and leading to injury. To help you make sense of it all, our expert analysts record slow-mo video feedback and prescribe correction programmes to coach you towards more sustainable and enjoyable running.
The powerful, yet simple, science-backed steps to help you to run as humans are designed to.
Hover over the words to reveal how...
Grow - Landing underneath your centre of mass reduces breaking forces and puts your core and glutes in a much stronger position to activate. As they fire, it then allows your shoulders to relax.
Rhythm - You can access 'free' elastic energy from your muscles and tendons by running around 180 strides per min. The resulting shorter, lighter strides can reduce vertical impact forces by 20-30+%
Align - Running is controlled falling. Tilting 5-10 degrees forward and up from the ankles with a strong posture allows you to access gravity as a free source of energy. This can improve running economy by 2-8%.
Circle - Aim to feel like your legs are a wheel underneath you, using all energy push you forward functionally instead of bobbing up and down excessively. Picking your heels up to create the wheel allows you to access significant power from your posterior chain.
Enjoy - Running induces BDNF, serotonin, anandamide and kynurenine aminotansferase release i.e. hormones and enzymes that and tangibly reduce stress, anxiety and depression.
Get even more guidance on how to inject some Grace into your pace through our free course:
Benefits
FLOW:
RUNNING
FLOW:
MOVEMENT
FLOW:
FULL
FLOW:
LIVE
Lifetime access to ever evolving technique, S&C and injury prevention resources
✓
✓
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✓
Slo-mo video of analysis of running form + GRACEfull score
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X
✓
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Slo-mo video of analysis of 6 key movement patterns + strength tests
X
✓
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Summary images and cues
✓
✓
✓
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Correction programme: strength, mobility and drills
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3 key exercises
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3 key exercises
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Full programme
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Full programme
Live form feedback on screen plus coaching cues whilst running
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X
X
✓
Before and after comparisons
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X
X
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Technique coaching on correct exercise form
X
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X
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Discounts on events and camps
10%
10%
15%
15%
Price
£75
£75
£150
£250
After purchase, videos can be sent via WhatsApp to +447855943236 or emailed to gracefullrunning@gmail.com. If you prefer email and the file is too large to attach, please either upload them to cloud storage and share a link or use wetransfer.com (preferred as it preserves the quality of the footage the best). Please make sure you provide your name and the email address used when purchasing your service when submitting. Many thanks! Instructions and tips for filming your videos are provided on the Flow platform you get access to from your purchase confirmation email. This ensures your submissions meet the standard we need for our technology to work and so we can provide you with the best possible feedback.
What is good?! But no. Our mission at GR is to make running accessible to all! The principles we teach are grounded in science and based on the universal blueprint for how humans are designed to move. Once the feel is embedded, the principles evolve in line with your evolution as a runner.
Straight away…potentially! Experience has taught us that people vary greatly in their ability to feel for movements. But there are certainly simple elements that people can implement with immediate benefits. Running really is an art, so once you have your reports, we encourage you to go away and ‘play’ with your technique. It will take time to embed new movement patterns such that they become second nature, but it is a very worthy investment.
It will take 2-4 of weeks for you to start noticing changes in your form and 6-8 weeks until new movement patterns are ingrained into your technique. We therefore recommend a follow up around 2-4 weeks to ensure the changes you are making are beneficial. If left for more than a month you may start falling back into old habits.
Your purchase gives you lifetime access to our Flow course platform where we share generic monthly runner's S&C workouts. It is also possible to keep updating your bespoke strength and conditioning programme through our 'Grow Stronger' services (get in touch to apply).
We also provide tips and motivation through our social media channels, as well as offering running camps for more intensive technique work with coaches present.
Younger athletes (11-18 years) can benefit from our weekly online strength and conditioning sessions subject to availability.
Don’t lose faith! You should first of all congratulate yourself for taking very positive steps to addressing your injuries. They will pay dividends, but if you still struggling with niggles in the meantime, it’s just that we’re still revealing the whole picture. Our reports can provide valuable insights for hands-on specialists to help get to the root cause. And remember, strength and mobility gains required to support healthier movement patterns often take time to build. Good old patience and persistence is often all that's needed.
Around 8. But of course it depends on the maturity of the child. From experience we find that from this age they are able to appreciate the principles we teach and respond to feedback. It’s especially powerful at this age for them to receive visual feedback. Indeed the earlier a runner can be taught the principles that better to avoid embedding bad habits! Runners younger than 8 would still really benefit from watching and trying to copy good form.
Yes, but by application only. Please get in touch to discuss.