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Six fixes. One methodology.

The Switch Program is a neuroscience-backed gait correction system built on one idea: your brain controls your movement, and your movement can be retrained in a single session.

Your running archetype determines which fixes matter most — but every runner benefits from all six.

Take the quiz to find YOUR fixarrow_forward
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Posture Reset

The Ballerina + The Posture Hug

Your head, shoulders, and hips in a straight line.

Sounds simple. Takes consistent practice to make automatic.

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Pelvic Neutral

Keep the Cup Full

Your hips are a cup of water.

Not the Kardashian pose, not the constipated banana. Right in between. This is where your running power actually lives.

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Foot Alignment

Race Car Wheels

Your feet should be parallel — not a V.

This isn't a drill. It's an all-day practice that reduces the asymmetry behind many running injuries.

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Whole Foot Strike

Land Flat, Roll Off the Toe

Not heel. Not forefoot. Whole foot.

Not heel. Not forefoot. The whole foot — then roll off the big toe.

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Knee Drive

Knee Someone in the Groin (Seriously)

Drive your knee up and forward with force.

Your biggest muscles do the work. Your smallest muscles stop getting injured.

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Ankle Turnover

Staple Your Ankle to Your Butt

Compact ankle path = faster turnover = less energy.

The fix you can feel in your cadence and ground contact time.

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The Stomp

Free Speed From Your Shoe Foam

Your shoes are springs. You're not using them.

One cue, and you unlock energy you were leaving on the ground.

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The Static Switch — putting it all together.

All six fixes combine into one drill you can do anywhere with a wall for support. Three intensities: slow, consistent, fast. Three minutes before every run. That's the entire maintenance program.

Beginner Set

20s slow, 10s consistent, 10s fast

× 3 reps

Intermediate Set

20s slow, 20s consistent, 15s fast

× 3 reps

Difficult Set

5s slow, 15s consistent, 20s fast

× 3 reps

Before, during, and after your run. Build to 5 reps per week.

Take the quiz to find which fixes matter mostarrow_forward
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