1) Foot Placement⁣

⁣Most beginner runners land in front of their center of gravity and essentially pull themselves forward. By landing in front of you center of gravity you are breaking and increasing force on your body. This increase of force can lead to overuse injuries over time.⁣

⁣Ideally runners learn to land underneath their center of gravity and PUSH themselves forward. This drill forces athletes to land correctly. Try to do this drill by landing in front of your center of gravity…it is near impossible!⁣⁣

2) Load Placement ⁣

⁣As you begin this drill you realize that your bodies ability, or lack there of starting out, to flow through the heel to toe movement. You will want to evenly distribute your body's weight over your foot. I recommend you wear the shoes you normally run in for this drill so you can best prepare for your foot to work with the shoes and not against them. ⁣⁣

3) Building Spring Motion⁣⁣

Think about quick ground contact time! The movement starts in the ankle as you pop (or spring) up to your mid foot and big toe. At first you will feel like you are learning to walk all over again, but rest assure with time you will build your spring as your muscle elasticity and body awareness increase.⁣⁣

4) Runner’s Posture⁣

As most runners fatigue they begin to sit back in the hips and lose that sense of running tall they started out with in the beginning of the run. Throughout this drill I challenge you to try and stay tall. Use a mirror or record yourself on your phone to help with reminding yourself! ⁣⁣

5) Arm Carriage ⁣⁣

Are your arms working with you or against you? You will quickly learn in this drill if your arm are one with your legs. Start slow and find that rhythm. Don’t think that you master this drill once your feet learn what to do! The arms are just as much apart of this drill! Tip: Carry the arms higher and closer to you than what is normal for you while running for this drill. ⁣