Feet

Introduction: Running forms talk about feet more than any other body part. However, in many ways it is the end of the movement chain not the beginning.

Compare: Most forms agree that landing softly under the body is key….then the controversy starts: pick up foot, push off foot, and/or let leaning forward spring up back foot.

Do: Land soft under your body.

Don't: Land hard on heel in front of your body.

Why: Where you land relative to your body is a critical result of proper running form to decrease injuries from your feet up to your back.

How 1: Start with good posture, then lean from ankles, then belly breath. It is hard to stride in front of your body if you do these three things first.

How 2: Decrease your ground contact time by consciously nudging your front foot down as soon as can, and If needed, slightly lift up your back foot as soon as it touches the ground.

Imperfect Practice: Lean from ankles, then bend at waist, repeat. Take long strides, then short, repeat.

Feel: Less vertical bobbing up and down and feel more forward smooth movement. Less muscle energy to make you move since your faster shorter stride behind you more just prevents you from falling on your face.

Story: Seems like most adults are loppers: run with their head bobbing and down when the direction we want to go is forward. Some small vertical movement is good. Too much is inefficient. Watch other runners and you will be amazed.