Performance Running: Foot Strike and Knee Drive

Understanding proper foot strike and knee drive is critical for healthy run form.

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Comment by Murray Beer on June 5, 2014 at 5:57pm

Thanks for the drill tips Eric.

Let me know if you get an NZ trip planned :) Maybe fit in a wee run along the Hakarimatas. Not that high (sub 400m) but a great technical run through NZ bush.

Comment by Eric Orton on June 5, 2014 at 5:08pm

Hey Murray - hope to get out your way some day!  And glad you enjoy the site and I hope it does help.

Look to do the skipping for distance drill and the powerful stair running to improve that stance leg extension. 


Comment by Murray Beer on June 5, 2014 at 4:17pm

Hey Eric! 

Thanks for your reply & encouragement. I will add focus on the drills. I've been more focused on the strength exercises & run distances / pace so far.

The book is great but this communication through your web site is excellent for those of us "down under" in New Zealand :)

Comment by Eric Orton on June 5, 2014 at 10:29am

Good to hear Murray.  As I mention in my book, run form is fairly easy, it is the muscle memory that takes practice and some patience.  So be sure to focus on the drills to help with the stance leg and the arm carriage should fall into place thru time.

Comment by Murray Beer on June 5, 2014 at 4:42am

Thanks Eric, the video helps a lot!

Fore foot strike has been easy to pick up but straight stance leg & arm carriage have been hard to get sussed. 

Comment by Jane Bruce on July 10, 2013 at 10:44am

Thanks for the information, I was told to run heel first.  I well start utilizing the form you recommend as I am new to running.  Hopefully this will help in establishing a better time in my 5K races. 

Comment by Atul Razdan on March 25, 2013 at 3:29am

Your video is great! Thanks for focussing on the basics which need to perfect!

Comment by Matt Roberts on February 5, 2013 at 6:34am

Thank you for the video Eric!  Great info, going to head out and give it a try!

Comment by Eric Orton on January 21, 2013 at 9:22am

Great Hans and James.  For those of you who run in the snow and ice, as great drill for technique is to run on icy/snowy terrain WITHOUT slipping back.

And keep in mind that I use running barefoot for drills and learning, throw the shoes on.

Comment by Hans Danielsson on January 21, 2013 at 6:29am
Jim although ill probably never will be a purist barefoot runner I agree with your comments regarding friction. With a smooth efficient technique you shouldn't have much friction. Unfortunately,I'm not there yet but working on it.



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