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/* ══════════════════════════════════════════════════════
6-QUESTION MINI QUIZ
Each answer scores one or more runner type codes.
SH=Shuffler HE=Heel Striker BO=Bouncer
CR=Crosser LE=Leaner EF=Efficient Runner
The 6 questions are the highest-signal discriminators
from the full 15-question set.
══════════════════════════════════════════════════════ */
var Qs=[
{q:"Was fällt dir auf, wenn dein Fuß den Boden berührt?",
opts:["Meine Ferse trifft zuerst auf, meist weit vor mir","Mein ganzer Fuß landet ziemlich flach","Ich lande leise — bin mir nicht sicher, welcher Teil zuerst aufkommt","Meine Füße schleifen oder schlurfen ein wenig"],
maps:[["HE"],["EF","BO"],["EF"],["SH","HE"]]},
{q:"Wie würdest du deine Arme beim Laufen beschreiben?",
opts:["Sie schwingen quer über die Brust — ziemlich weit","Sie schwingen gerade vor und zurück","Sie bewegen sich kaum — ziemlich still","Sie hängen ziemlich tief und tun nicht viel"],
maps:[["CR","BO"],["EF"],["LE"],["SH"]]},
{q:"Wie würdest du deine Haltung beim Laufen beschreiben?",
opts:["Ich beuge mich ziemlich weit nach vorne — ich merke, dass ich oft auf den Boden schaue","Ich fühle mich aufrecht — Hüften über den Füßen","Ich fühle mich, als ob ich in den Lauf sinke — leichtes Einknicken in der Hüfte","Ich neige mich leicht nach hinten"],
maps:[["LE","HE"],["BO","CR"],["SH"],["EF","LE"]]},
{q:"Wo spürst du nach einem Lauf am häufigsten Beschwerden oder Verspannungen?",
opts:["Schienbeine oder Unterschenkel","Knie oder Hüften","Unterer Rücken oder Hüften","Ich spüre nach dem Laufen eigentlich nichts"],
maps:[["SH","HE"],["CR","HE"],["LE","BO"],["EF"]]},
{q:"Wenn du beim Laufen müde wirst, was fällt dir als Erstes auf?",
opts:["Ich hüpfe mehr — gehe nach oben statt nach vorne","Meine Füße schleifen und schlurfen mehr","Meine Schritte werden kürzer aber schwerer","Ich halte meine Technik ziemlich gut — es ändert sich nicht viel"],
maps:[["BO","HE"],["SH","HE"],["SH"],["EF"]]},
{q:"Was bringt dich meistens dazu, langsamer zu werden oder aufzuhören?",
opts:["Meine Beine fühlen sich schwer an — wie Stapfen","Meine Knie oder Hüften fangen an zu schmerzen","Mein Rücken oder meine Hüften verspannen sich","Meine Atmung — meine Beine fühlen sich eigentlich gut an"],
maps:[["SH","LE"],["HE","BO"],["LE","CR"],["EF"]]}
];
/* ── Profile data ── */
var P={
SH:{name:"The Shuffler",subtitle:"Low knee drive · short stride · cadence below 163 SPM",
desc:"You run with minimal leg lift and a low, dragging stride. Energy gets burned fighting the ground rather than using it — which is why running feels effortful for the distance you're covering. The good news: this is the most correctable pattern in the library.",
looks:["Feet barely clear the ground — occasional scuffing","Cadence is low (typically 155–163 SPM)","Knees don't rise much during swing phase","Stride length is short despite effort"],
costs:["Long ground contact time — muscles absorb impact instead of using elastic recoil","You tire faster and run slower than your fitness level suggests","Shin splints from forward heel drag accompanying the low stride"],
drills:["High Knees March (01)","A-Skip (02)","Quick Feet (11)","Metronome Running (10)","Strides (13)"],
hook:"As a Shuffler, your biggest gains come from raising cadence and knee drive. The Foundation course gives you the exact drill progression — High Knees March and A-Skip daily before runs, plus a metronome protocol that re-patterns your stride in under three weeks."},
HE:{name:"The Heel Striker",subtitle:"Foot lands ahead of the body · braking force with every step",
desc:"Every step, you send the foot out in front of your body and land on the heel. This creates a small braking force — like someone grabbing your ankle — on every single footfall. It dramatically increases load on the knees and shins, and it's the most common cause of running injury.",
looks:["Foot lands clearly ahead of your centre of mass","Heel makes contact first, often with a heavy sound","Shoe wear concentrated on the outer heel corner","Shin splints and knee pain are common companions"],
costs:["Impact forces 2–3× higher than landing under the hips","Primary driver of shin splints, stress fractures, and patellofemoral pain","Every heel strike is a micro-braking event — it costs you speed"],
drills:["Straight-Leg Running (05)","Wall Lean Drill (06)","Falling Starts (09)","B-Skip (03)","Single-Leg Calf Raise (17)"],
hook:"As a Heel Striker, the Wall Lean Drill is your highest priority — do it for 5 minutes before every run in week one. The Foundation course gives you the full drill sequence and the foot-contact cue that most Heel Strikers use to fix this within 4–6 weeks of consistent work."},
BO:{name:"The Bouncer",subtitle:"Excessive vertical movement · energy leaking upward not forward",
desc:"You convert running energy upward rather than forward. Every step has too much spring — the body rises and falls excessively, turning running into an exhausting vertical exercise. All that bounce looks energetic but it's inefficiency in motion.",
looks:["Head bobs noticeably with each stride","Too much spring in the step — energy goes up not forward","Ground contact is brief in the wrong way","Running looks effortful despite good fitness"],
costs:["Energy that should propel you forward is wasted going vertical","Faster fatigue and slower pace per unit of effort","Higher risk of ankle and plantar fascia issues from repeated spring-load"],
drills:["Cadence Running (10)","Posture Wall Drill (06)","Quick Feet (11)","Bounding (07)","Hip Circle Activation (21)"],
hook:"As a Bouncer, your fix is converting vertical energy into forward propulsion. The Foundation course includes the cadence drills and posture cues that teach your body to stay low and drive forward — most Bouncers feel the difference within the first two weeks."},
CR:{name:"The Crosser",subtitle:"Arms crossing centreline · torso rotation · hip drop",
desc:"Your arms swing across the body's centreline rather than straight forward and back. This drives rotation through the torso and causes the hips to drop with each step — creating asymmetrical loading that's the root cause of IT band, hip flexor, and lower back problems.",
looks:["Arms swing inward, crossing the chest with each stride","Visible shoulder rotation as you run","Hip drops on one side with each footfall","One-sided injuries are common: IT band, piriformis, hip flexor"],
costs:["Torso rotation wastes energy that should drive you forward","Hip drop increases lateral stress on the knee and hip","Asymmetrical loading leads to recurring one-sided injuries"],
drills:["Arm Swing Drill (04)","Straight-Line Running (12)","Glute Activation (20)","Single-Leg Balance (22)","Hip Circle Activation (21)"],
hook:"As a Crosser, fixing your arm mechanics has the fastest impact — arms drive the torso, and the torso drives everything else. The Foundation course includes the Arm Swing Drill and Straight-Line Running protocol that most Crossers use to eliminate rotation within three weeks."},
LE:{name:"The Leaner",subtitle:"Forward collapse at the waist · hips behind feet · back pain",
desc:"You bend forward from the waist rather than leaning from the ankle. This puts the hips behind the feet, overloads the lower back, and switches off the glutes — turning every run into a battle against gravity that you're fighting with the wrong muscles.",
looks:["Forward lean comes from the waist, not the ankle","Hips lag behind feet — body in a slight sitting position","Glutes feel inactive despite running feeling hard","Lower back tightness or pain, especially on longer runs"],
costs:["Hips behind feet means glutes can't fire properly","Lower back absorbs forces it shouldn't — leading to tightness and pain","Reduced stride efficiency and power output"],
drills:["Posture Wall Drill (06)","Hip Extension March (08)","Glute Bridge (19)","Falling Starts (09)","Dead Bug (23)"],
hook:"As a Leaner, the Posture Wall Drill is your foundation — it teaches the body what ankle-led lean actually feels like. The Foundation course gives you the full posture progression and glute activation sequence. Most Leaners fix the lean within two weeks and feel their glutes working for the first time."},
EF:{name:"The Efficient Runner",subtitle:"Solid mechanics · room to optimise not correct",
desc:"Your running mechanics are solid. You land well, maintain posture, and have good cadence awareness. The Foundation course will identify the remaining 10–15% of efficiency — typically in cadence refinement, arm mechanics, or terrain-specific technique where even efficient runners leave time on the road.",
looks:["Foot lands close to under your centre of mass","Posture is upright — hips over feet","Cadence is in the efficient range (170–180 SPM)","Running looks relatively effortless at comfortable pace"],
costs:["Occasional form breakdown under fatigue","Terrain and breathing often become the next limiters","Room to find speed through optimisation rather than correction"],
drills:["Strides (13)","Arm Swing Drill (04)","Cadence Running (10)","Glute Activation (20)","Single-Leg Calf Raise (17)"],
hook:"As an Efficient Runner, your gains come from optimisation not correction. The Foundation course shows you exactly where your remaining inefficiency lives — and the Terrain and Breathe courses are where most Efficient Runners find their biggest next improvements."}
};
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/* ── Quiz engine ── */
var cur=0, sel=new Array(6).fill(null);
function render(){
var q=Qs[cur];
document.getElementById('qNum').textContent='Frage '+(cur+1)+' von 6';
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document.getElementById('ecSlideHead').textContent='Noch nicht bereit?';
document.getElementById('ecSlideDesc').textContent='Hol dir deine 3 '+shortName+'-Übungen gratis. Probier sie beim nächsten Lauf — der Kurs wartet auf dich.';
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if(source==='slide'){var s=document.getElementById('ecSlide');s.innerHTML='Schau in dein Postfach
Deine Übungen sind unterwegs.
Cheyne A. · Bouncer
Dan P. · Shuffler
