468: Lawrence Van Lingen on Gait Specific Strength and Fluid Movement Patterns
Today’s guest is running and movement coach, Lawrence Van Lingen, a world-renowned movement coach known for helping athletes move better by blending scientific principles, psychology, biomechanics, and intuitive coaching methods. He’s worked with a range of athletes, from Olympians and elite runners, to everyday movers to unlock efficiency, fluidity, and performance.
Running and what we would refer to as “functional strength” are closely related. Strength-based movements that train the gait cycle are amongst the most natural and effective versions available. In working the keys that make for better propulsion and effectiveness in locomotion, we can get insight into better strength practices in general.
In this episode, Lawrence van Lingen shares how crawling, backward movement, foot training, and resisted walking can strengthen critical elements of the gait cycle. He explores the connection between natural rhythmic movement and running performance, the ways fear can disrupt quality motion, and how play and curiosity drive better movement learning. From syncing strides to music to mobilizing the feet, Lawrence offers a range of practical, creative methods to enhance coordination and speed.
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Timestamps
3:30- Barefoot Origins: Impact on Human Movement
9:40- The Impact of Fear on Athletic Performance
20:55- Enhancing Running Performance Through Rhythmic Variation
29:00- Syncing Music Tempo with Physical Movements
37:38- Optimizing Athletic Abilities through Strong Hips
40:08- Enhancing Running Mechanics Through Resisted Walking Exercises
42:19- Enhancing Movement Quality through Central Patterns
45:51- Enhancing Ankle Mechanics Through Foot Mobility
52:35- Enhancing Mobility Through Unique Movement Practices
59:06- Enhancing Muscle Activation and Injury Prevention
1:12:02- Enhancing Running Mechanics Through Foot Mobilization
Key Takeaways
[3:30] – Barefoot Origins: Impact on Human Movement
Lawrence digs into why humans move so differently compared to animals. His take? Our lifestyle has pulled us far from our natural roots. Kids growing up barefoot, outdoors, and constantly playing tend to move better—more fluid, intuitive, and efficient. But if you’ve spent your life in shoes, cars, and classrooms, you’ve likely lost some of that.
Takeaway:Reclaiming efficient movement may mean “unlearning” modern habits and returning to play, curiosity, and organic exploration—just like barefoot kids who never saw a car before age ten. Drills can help, but you won’t drill your way back to instinctual movement if your foundation is disconnected.
[9:40] – The Impact of Fear on Athletic Performance
Fear, even subtle, can hijack movement. Lawrence emphasizes that emotional blocks—doubt, hesitation, trying too hard—are often the root of poor performance. Confidence doesn’t just show up on the scoreboard, it’s embedded in your nervous system and your patterns.
Takeaway:Fear shows up in the body before it shows up in results. Addressing performance isn't just about skill—it’s about safety and trust in your movement. Don’t just train mechanics—train confidence in your central patterns. You can’t out-coach fear with drills alone.
[20:55] – Enhancing Running Performance Through Rhythmic Variation
South Africa