A person using a tablet with a digital form titled 'RGA Intake Form' and a checklist. There is a water bottle, a notepad, and a pen on the table. Text on the image indicates it is a step in filling out an online profile.
Illustration of two individuals, one running on a treadmill and the other holding a mobile device, with a monitor displaying a heartbeat, footprints, and a heart rate of 180 SPM, emphasizing fitness and health tracking.
Illustration of two people preparing for a running session, one kneeling and one standing, with a table, all in black and white with orange accents. The text says 'Step 02 Dynamic Movement Assessment' and describes arriving at a track for a warm-up session supervised by a coach.
Line drawing of a shoe with socks, a stopwatch, and a shoelace, illustrating a test to collect real-time data from running gait for shoe recommendation.
Illustration of two people running on a treadmill, analyzing their gait with heart rate and heart rate data displayed on a screen.
A diagram illustrating a data-driven plan to review and improve your final running gait report, featuring a computer screen with a 12-16 week training plan, an individual with arms raised celebrating, and a finish line sign.


Running is a skill and a craft you can spend your whole life refining. And that's fun.

There's no such thing as perfect form, nor does "fixing" your gait really make you a better runner. But there are imbalances and movement patterns that can be optimized to reduce risk of injury and enhance performance.

The RGA+, involves a movement diagnostic and use of the latest accelerometer tech that provided objective data that will help us craft your running optimization strategy.

This assessment includes a comprehensive report covering:

  • Running mechanics and stride efficiency
    An analysis of your gait in relation to your specific race distance, performance goals, and timeline, with a focus on optimizing efficiency and reducing unnecessary energy expenditure.

  • Footwear assessment and recommendations
    A detailed review of your current footwear, along with tailored recommendations aligned to your race goals, biomechanics, and preferences. We can adjust suggestions based on preferred brands and budget, as most leading brands offer strong options across multiple performance categories.

  • Asymmetry and injury risk analysis
    Identification of any mechanical imbalances or asymmetries, along with targeted strength and mobility exercises to help improve movement quality, durability, and overall running economy.

  • Race readiness (optional, included at no additional cost)
    Based on your current mechanics, heart rate profile, and performance goals, we can provide guidance on race readiness, assess feasibility of your targets, and offer recommendations to either improve your likelihood of success or adjust your approach to stay healthy and progressing over time.

  • Heart Rate Zone & Threshold Estimator
    Use this guide to ensure you are running the right paces in your running workouts and easy runs

  • Race fueling recommendations (high-level - general)
    Make sure you arrive to the start line with the right fuel and the finish line strong

  • The HDN Personalized Plan Includes:

    • Personal online session with Jack Shea that will help him get to know you as a runner and build a plan around your needs.

    • 5K, 10K, Half Marathon, Marathon and Ultra formats. Plans typically range from 8 weeks to 16 depending on the distance and needs of the runner.

    • Built-in progression (base → threshold → race prep)

    • Delivered via Final Surge and syncs with your Garmin or Corus Watch

    • Warm-up, cool down, activation drills

A male athlete running outdoors, wearing a USA cross country shirt, with a serious expression and short dark hair.

Dhani Oks
HDN Track Founder | Head of Programming
Leads Strength & Optimization