24 Hour Run Training, Phase 1 Recap: Toenails, Carbon Plates & Biomechanics

May 1

Phase 1 is officially complete, and I’m proud to report that all toenails are still accounted for… despite a very close call!

This training cycle started off strong — and ended with a 15-mile run followed by 5 miles of walking in a brand new pair of carbon-plated shoes. And, I’ll be honest… it hurt. Not because the shoes were “bad,” but because they’re different.

If you’ve ever laced up carbon-plated trainers for the first time, you know exactly what I mean. The plate stiffens the shoe and changes how ground reaction forces move through your body. Translation? Your running mechanics shift — whether you’re ready or not.

Carbon Plates & Old Running Habits

As someone who used to be a chronic heel striker, I’ve done the work to shift toward a more forward-leaning, toe-dominant stride. The problem? If you go too far that way, you end up with things like runner’s toe, calf overload, and zero tolerance for high mileage.

Carbon-plated shoes, though? They pull you back toward your heels — not to make you heel strike, but to encourage midfoot loading and distribute force more efficiently.

It’ll feel wrong at first. But biomechanically? It’s more stable. More sustainable. More powerful.

Let’s Talk Biomechanics (I’ll Keep It Brief)

Running is a full-body effort. Every joint matters. And in Phase 1, I focused on restoring and reinforcing full functional range of motion (ROM) — the kind you can actually use under fatigue.

Here’s what matters and why:

Feet & Toes

Big toe extension: You want at least 65°, ideally 70–90°, to properly activate the windlass mechanism (a.k.a. your natural spring during push-off).
Other toes: Around 40° of extension and flexion keeps your forefoot stable and responsive.

Ankles

Dorsiflexion (pulling your foot up): 20–30° is ideal for smooth ground clearance and preventing overstriding.
Plantarflexion (toe-off): 20–25° gives you the forward roll you need to transition efficiently through each step.

Knees

Flexion: During the swing phase, your knee should bend up to 120–150°.
Extension: For simplicity-sake, stable landing (5-10°) is crucial to avoid collapsing into your stride and throwing off your whole kinetic chain. There will be a brief full extension moment (0°) once you’ve moved to hip extension.

Hips

Flexion: Around 50–55° to allow for enough lift and drive during swing and stance.
Extension: You want 20-30° of backward motion to create a strong, controlled push-off at the end of your stride (refer back to the above).

Spine, Trunk & Head

Lumbar spine: 45–50° flexion, 20–35° extension.
Thoracic spine: Needs good rotation for counterbalance — your arms and trunk should be working with each other, not against.
Cervical spine (neck): At least 90° of rotation and 50° of flexion/extension — because your head needs to stay steady while your body moves beneath it.

Why Functional ROM Matters

Because it’s not about how far a joint can move passively — it’s about how well you can use that movement when you’re running, tired, or adapting to terrain.

✅ Efficient Movement
✅ Reduced Injury Risk
✅ Better Stride Length & Push-Off Power

Terrain, speed, and gear all influence how these segments interact. It’s not just about how far or how fast — it’s how well the body coordinates under changing conditions.

What Phase 1 Was Really About:

This wasn’t just a mileage-building phase. It was about laying the foundation:

Improving joint coordination
Building symmetry and rhythm
Developing durability under load

Because anyone can “get the miles in.” But I want to run well — and run long.

Phase 2 is coming in HOT.
More volume. More tempo. More adaptation.

Clara Moon