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 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.
Comment by James ("Jim") Keane on January 20, 2013 at 9:07pm

right on!  I'm also a completely recovered former heel striker.  Now I run in minimalist shoes with a forefoot strike under my center of gravity, and never felt better.  Here's a training thought: like a true barefoot runner, I try to minimize any friction between the ground and my feet.  Friction implies a lack of efficiency in form.  All of Eric's stuff leads to an almost frictionless, smooth gait.  Fewer blisters.  anyone else think about it this way?  

Comment by J-F lemay on January 20, 2013 at 6:18am

Exellent vidéo good job! It's very clear and well explained

Comment by deepak aggarwal on January 19, 2013 at 2:52am

The drill teached me how to support mine body natural way

Comment by Lori Enlow on January 18, 2013 at 2:20pm
This drill is what helped/helps me the most!
Comment by Hans Danielsson on December 7, 2012 at 3:29pm

Over the last 4-5months I've been trying to transition from being a horrible heel pounder (with custom orthotics and stability/ motion control shoes) to a forefoot striker using lighter shoes. I've done a lot of reading and experimenting and although I've made progress, it still did not come together. Today, I watched this video and immediately headed out for a short run and voila, it all suddenly made sense. I still have a long way to go but now it all makes sense. While almost all other descriptions and videos focus almost only on the foot, the focus more on the hips and knees in this video is what did it. I just started running in one spot and then started moving forward keeping the mental image of running over logs. I relaxed my ankles and didn't worry so much about how my foot landed and just kept focusing on my upper legs and knees and I could feel how I landed on my forefoot and naturally brought my whole foot down. Before this I either slammed my foot down or tensed up in my ankles and never fully put my heel down.

Eric, thank you very much for providing this video to us all.


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