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. Today’s episode is brought to you by Hammer Strength. Check out the newest mini-course, Sprint Drills Reloaded on how to maximize sprint drills, their specific strength development, building of major sprint actions, along with better integration of sprint drills into sprinting technique. (https://justflysports.thinkific.com/courses/sprint-drills-reloaded) Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) 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 Quotes (12:55) "If you cut a chicken's head off, it still runs around, you know. So those are your central pattern generators…. a lot of running or bipedal movement is just totally ingrained in us and you know, and our heritage from anthropology." - Lawrence van Lingen (14:47) "Trust your movement better...that sort of deep, unshakable trust in your movement patterns that you really want on big occasions, that's what the big athletes have got." - Lawrence van Lingen (19:28) "When I was in South Africa with African runners, these guys, there was no coaching, no drills, and it was very, very organic and it was just amazing. I mean, money can't buy the beauty and, and the elegance and the grace that they moved with." - Lawrence van Lingen (27:37) "You have to relax into competence and let go to express yourself. And when you're forcing and trying too hard, it just doesn't work." - Lawrence van Lingen (32:10) "I like to say curiosity and play and neuroplasticity requires play and curiosity. And you, when you're in a parasympathetic mode, you tend to be curious." - Lawrence van Lingen (42:36) "Solve movement patterns as high upstream as possible because the consequences downstream tend to fall into place." - Lawrence van Lingen (1:17:23) "The line of force production is big toe, VMO, glute, max. And if you've got VMO issues, your first met head's not finding the ground." - Lawrence van Lingen About Lawrence van Lingen Lawrence van Lingen is a globally recognized movement coach known for his unique ability to blend biomechanics, biology, mental states, and intuitive coaching into transformative movement practices. With over two decades of experience working with elite athletes, high performers, and everyday movers, Lawrence helps people move with greater ease, efficiency, and purpose. Drawing on his background in sports science and chiropractic care, Lawrence developed a distinctive approach that focuses on restoring natural movement patterns, improving structural integrity, and enhancing overall body awareness. He is the founder of the Anatomy of Movement series, which breaks down complex concepts into accessible, actionable insights for coaches, therapists, and athletes alike. Lawrence’s work has taken him around the world, collaborating with Olympic teams, professional cyclists, runners, and top-tier fitness organizations. His coaching style is intuitive, precise, and deeply rooted in the belief that how we move reflects how we live.