November 3, 2026
Here and Human Wellness
Ep 89: The Balanced Runner with Jae Gruenke
Episode summary:
In this episode, Jen sits down with Jae Grunke, running form expert, Feldenkrais practitioner, and founder of The Balanced Runner, to explore how we can move with greater ease, efficiency, and confidence. Drawing on her experience helping runners from beginners to Olympians, Jae challenges the common belief that running is inherently hard on the body and shares how understanding our movement patterns can help us reduce pain, improve performance, and keep doing what we love for years to come.
Together, Jen and Jae explore the role of Feldenkrais in developing greater body awareness, the impact of footwear on running mechanics, and some common habits that may be getting in the way of more natural movement. From letting the pelvis move freely to rethinking how we use our arms when running, Jae offers practical insights that encourage us to work with our bodies rather than against them. Whether you're a seasoned runner, returning to running after an injury, or simply hoping to stay active and mobile throughout your life, this conversation offers a refreshing perspective on finding more freedom and joy in movement.
More About Jae Gruenke:
Jae Grunke is a running form expert, Feldenkrais practitioner, and founder of The Balanced Runner. For more than 20 years, she has helped runners of all levels, from beginners to Olympians, improve their movement and discover a more comfortable, natural way to run. Through her unique approach, The Balanced Runner System, Jae combines movement education and practical running guidance to help people build body awareness, move with greater ease, and enjoy running for years to come.
Favorite Quotes:
“Running is a fundamental human gait. And would you say to a bird, it's really going to be hard on your body to have this goal of flying for the rest of your life? No, you would not say that.” -Jae Gruenke
“When problems crop up, you need to know how to address them by working with your body instead of fighting it.” -Jae Gruenke
“This is a learning method and not like a massage or body work.” - Jae Gruenke
“When we do it this way with no struggle, no force, just a really good explanation for how it's easier and more comfortable to coordinate your body, then it's very safe.” - Jae Gruenke
“Your core is supposed to make specific movements that you can optimize, but you should not try and eliminate.” - Jae Gruenke
“Arms are actually super important. They should not be an afterthought.” - Jae Gruenke
“The more you can feel, the better you regulate your movement.” - Jae Gruenke
Resources:
Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
Balanced Runner Website
Balanced Runner Online Camp
Feldenkrais Method
Born To Run by Christopher McDougall
