Getting faster usually means training harder. More miles, more sessions, more intensity. That works until it stops working, and for a lot of runners it stops working somewhere around the point where the extra load starts producing niggles instead of progress.

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There's a second lever, and most runners never touch it. How you move decides how much of your effort turns into forward motion and how much gets absorbed, wasted or fought against. Two runners with identical fitness can be a long way apart on the same course, because one is spending energy on movement that goes nowhere.

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Part of this is about a system that rarely gets trained deliberately. Fascia is the connective tissue running through your whole body, linking everything together. Load it correctly and it stores energy and returns it. What comes back costs you nothing, because elastic return needs no oxygen, burns no calories and produces no lactate. Runners who look effortless are generally the ones getting a lot of it back. 

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The gains here compound with distance. Over 5k, inefficiency is survivable. Over a marathon it becomes expensive, and over an ultra it decides your day, because form degrades as you tire and the cost of every wasted stride gets charged to you thousands of times over. This is also why efficiency tends to matter most to the runners who've been at it longest and are most convinced they've plateaued.

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The good news is that movement responds to training in a way that some other limiters don't. Fascia regenerates on roughly a seven month cycle, so how you move over the coming months genuinely shapes what your body becomes. Age is much less of an obstacle than most people expect.

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What this workshop does is teach you to see and feel your own movement, so you can find those gains yourself rather than needing someone standing beside you.