Podcast Guest Appearances

COUCH to ACTIVE Podcast, hosted by Lyn Lindbergh

Jae Gruenke–Top Running Myths  listen here

What are the top three running myths that may have incorrectly closed your mind to the idea of trying to run? Released April 8, 2020

COUCH to ACTIVE Podcast, hosted by Lyn Lindbergh

Jae Gruenke–The Human  listen here

In this episode we get to know the human side of Jae Gruenke. I hope you enjoy the second of three conversations I had with Jae. Released April 7, 2020

COUCH to ACTIVE Podcast, hosted by Lyn Lindbergh

Jae Gruenke–The Balanced Runner  listen here

Most of us are somewhat allergic to running, however Jae Gruenke gave me hope and inspiration that left me with a desire to give running another try. I hope you enjoy the first of 3 conversations I had with Jae. Released April 6, 2020

THE JUNK YOU SHOULD KNOW SHOW, hosted buy Dr. Heather Denniston of Well Fit and Fed

How to Correct Your Running Form and Run Faster and Easier

Want to run faster and easier? Want to go running and feel more comfortable in your body? Stop muscling through your workout and learn how to apply form changes with running educator Jae Gruenke the creator of The Balanced Runner System and a certified Feldenkrais practitioner. Jae is interviewed on The Junk You Should Know Show with Dr. Heather Denniston and she reveals three practical running form changes you can make right now. Dealing with injuries or pain? She can help with that too. Released February 5, 2020.

THE ENDURANCE PLANET PODCAST, hosted by Tawnee Prazak

Jae Gruenke: Fix Common Running Issues – Knees Caving In, High Hamstring Pain, Feet Splaying Out, and More! listen here

Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner™. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural running form, minimalist footwear, and barefoot running. She teaches in the US, the UK, and Germany and also offers online programs at www.balancedrunner.com. You can also join Jae’s Mind Your Running challenge from anywhere worldwide.

We’re excited to announce that Jae will be a new regular guest on Endurance Planet, coming on to answer your questions on running mechanics, injury prevention/healing, and more in the world of biomechanics and movement efficiency. Send your questions for Jae to questions@enduranceplanet.com.

On this show:

  • Knees are buckling in and feet splaying out at the end of a longer race, e.g. a half marathon and marathon.
    • What weakness up the kinetic chain is happening here? What specific exercises can be done to fix?
    • Internal rotators are being overly used in these situations
    • Anterior tib and peroneals are also over-used and overly active
    • Not letting the pelvis tilt enough
    • Peroneals can be causing knee to swing in
    • Our left leg tends to the the stability leg
    • Our right side tends to be the dominant side
    • The fix: Support your ability to side shift weight
    • Exercises:
      • Hip drops – glutes and obliques, gets pelvis to tilt, do your “easy” side first
      • Free Your Feet
      • Relax shins and tops of feet
    • The “American Ankle” syndrome
      • Premature dorsiflexion
      • Caused by too soft of shoes
      • Fires hip flexors more, so hip extension will be lacking
    • Why Jae doesn’t like bands around the knees for run-specific strength exercises
    • Bilateral exercises aren’t the answer for runners
    • Squats are NOT run specific (Jae’s recommendations vs. Tawnee’s thoughts on this)
  • High hamstring pain and problems:
    • What is the cause and fix for a dull ache in the upper hamstring? How did you get rid of this particular problem?
    • Usually it’s the tucking of the pelvis (posterior tilt) and fighting a natural anterior tilt
    • Differentiation of thigh from pelvis
    • Hip hinges
    • Why we need and want the right amount of healthy anterior pelvic tilt (vs. excessive anterior tilt issues caused by overly tight hip flexors)
    • Pelvic tilt’s relationship with the head – straight?
  • Help for a pretty bad externally rotated right hip, and coincidently, an hamstring on the same side. Is this something commonly seen in runners, and how would you recommend in dealing with it?
  • Any advice to prevent this hamstring from flaring up again?

Released February 7, 2018

THE ENDURANCE PLANET PODCAST, hosted by Tawnee Prazak

Jae Gruenke: End That Injury For Good! Re-Train Your Brain To Run Faster, Smoother and Injury-Free For Life listen here

On this show we’re joined by Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner™. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural running form, minimalist footwear, and barefoot running. She teaches in the US, the UK, and Germany and also offers The Balanced Runner Online Running Technique Camp and other online programs, find out more at www.balancedrunner.com.

Topics we cover:

  • Jae’s background in dancing and becoming a runner.
  • Jae thinks and operates a bit differently than most when it comes to how to build a solid runner. She explains her philosophy, techniques and what makes her different.
  • She teaches neuromuscular education techniques using the Feldenkrais Method – retrain the brain.
  • The mind-body connection to running.
  • Why classic workouts/strength training are often not enough for runners especially to resolve injury.
  • Why a lot of experts, physios, coaches, etc., still can’t help people resolve reoccurring running injuries.

Specific running issues and remedies:

  • When running we want our hips to shift – a little – and not be too stiff, why this is and how it should all work in the kinetic chain…
  • “The one thing that works is learning to shift your pelvis so your weight goes all the way over your right leg so your gluteus medius doesn’t need to overwork nor your knee turn inwards. This requires a movement of your pelvis and spine, and this brings us back to core stability and the more effective alternative, core action.”
  • What would prevent someone from moving their hips adequately? i.e. Tight hips: causes and solutions
  • How to fix a runner with chronically sore quads – more in Jae’s blog here.
  • Importance of arm swing (if we don’t get to it above)
  • Improving hip extension – is the couch stretch enough? 😉
  • Correcting R/L imbalances and why the R side is always dominant no matter if your left- or right-handed
  • Glutes: are the usually overworked or underdeveloped?
  • Mention of the book “The Talent Code” and how its themes tie in.
  • And much much more in this episode!

Released January 25, 2017

THE RUNNING LIFESTYLE SHOW, hosted by Kari Gormley

Running a Different Way with Running Expert Jae Gruenke listen here

Jae Gruenke, owner of The Balanced Runner™, rocks Kari’s world by taking a different approach in talking about proper running form. Learn how to run naturally and efficiently.

  • Jae tells listeners what a running form (US term) or running technique (UK term) expert does.
  • She details how she took her Bachelor’s degree in literary studies and being a professional dancer in college to become a running technique expert.
  • Listen to why she was offended by running and how she went about solving it.
  • She explores why gait and posture affect our running forms.
  • Learn about the Alexander Technique and the Feldenkrais Method of Somatic Education.
  • Sometimes when runners try to change their forms, that can be the worst thing to do.
  • She shares what makes her cringe as a form expert—including how runners swing their arms (which affects foot strike) and how people try to apply what are considered the rules of posture to running (“posture is for posts”).
  • Jae shares how to position your head when running, how to shift your hips properly (which can lead to IT band issues if done improperly), how to lean from your ankles, and how to tip your pelvis from side to side.
  • Learn why Jae thinks stability shoes are heavy, and they interfere with your ability to use your arch as a spring.
  • Find a way to make running feel natural and safe. Better running form should feel easier.
  • Jae offers free running lessons, so check out her website here.
  • She debunks the “run from heel to toe” theory and details why running tired can actually produce a better form.
  • She tells Kari the three reasons why cross country runners tend to have better form.

Released January 21, 2016

THE CONSCIOUS RUNNER PODCAST, hosted by Lisah Hamilton

Jae Gruenke: How to Make Running Feel Great Again & The Balanced Runner listen here

Hey Conscious Runners! Today, I’ve got another fantastic interview for you. I’ve got Jae Gruenke from The Balanced Runner on with me. And to say our chat was eye opening would be an understatement. Several times I found myself getting lost in Jae’s words and almost forgetting to ask the next question. Jae believes you can run in a way that’s comfortable, healthy, enjoyable and faster if you’re given the opportunity to learn the right things about running form. Not only will your running improve, but we will also experience less stress, tension, and stiffness in your daily life.

As a Feldenkrais practitioner Jae looks at your running form, identify the ways you’re moving your whole body that create stress in the place you have pain or injury, and then helps you feel what to do differently so your running form changes, even when you’re not thinking about it. As a result the pain goes away, injuries heal, and running feels like you’ve always wished it would.

Jae has helped hundreds of runners and taught workshops to the Nike Central Park Track Club, the New York Road Runners Foundation Team for Kids, the New York Flyers, the Bridle Path Track Club, Columbia University, Williams College, and more.

What we talk about

  • Better, easier and more fluid running movement through the Feledenkrais method
  • Addressing the root cause of pain
  • The importance of varying your training surface for injury prevention
  • Key running form guidelines and strategies to keep you feeling good
  • The importance of ensuring your cross training supports your biomechanical needs as a runner
  • How we unconsciously hold tension that restricts movement

Released December 8, 2015

INTERVIEWS WITH GENIUSES, hosted by Brooke Thomas

Jae Gruenke Interview

Jae Gruenke of Balanced Runner tells you all the running form information you’ve never heard before, and answers questions about common running injuries, the trouble with orthotics, and how to adjust to barefoot running.  Released August 6, 2013.