The deluxe version includes an overview of the methodology
behind becoming an efficient runner as well as photo examples to
illustrate key points. The second half of the guide contains the
PTS Run Drill Progression - a set of specific drills to improve
your run form. Photos and videos are included to help you adopt
your new running technique! Videos
available in IM Run training eBook- Purchase it here.
| 1. Use
Your Credit Card: The purpose of this drill is to experience
the forward lean that we will incorporate in our running
technique. Starting from an upright, relaxed position
(Photo 1.1), slowly lean forward, centering your weight over
the ball of your foot (Photo 1.2). Notice how the subtle
difference in the angle at the ankle results in a pronounced
forward lean with the torso. This is also a great drill
to do with a partner (lean forward on his/her hands) to see
if you really do trust the lean. |
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Photo 1.1 |
Photo 1.2 |
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| 2.The
Inseam Drill: Perform
standing in place, preferably next to a mirror (Photo 2.1).
Lift left closest to mirror off the ground (Photo 2.2)
and bring it up the seam of the leg that is still planted
on the ground (Photo 2.3) The focus of this drill is on
clean motion of lifting your leg (as opposed to driving
it forward). Alternate legs as you gain comfort and then
incorporate speed. |
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Photo 2.1
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Photo 2.2 |
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Photo 2.3 |
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| 3. Foot
Scrape - Single Leg: The purpose of this drill is twofold;
we want to activate the ball of your foot by engaging it
in this exercise and we want to relax your leg. Standing
in a relaxed position (Photo 3.1), raise one leg using your
hip flexors (Photo 3.2) and then bring it down and back with
a snap (Photo 3.3), allowing the loose foot to "slap" the
ground at the mid-foot and drag back into place next to the
planted foot (Photo 3.4). (Note: Foot strike occurs
about 4-6 inches in front of the planted foot.) Your
hands should move in opposition to the leg strike - as if
you were running. Do 10 repeats, then switch legs. An
advanced version of this drill would have you balancing on
the ball of your planted foot. |
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Photo 3.1 |
Photo 3.2 |
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Photo 3.3 |
Photo 3.4 |
| 4. Foot
Scrape - Double Leg: Same as the single leg version,
except now you are alternating legs one at a time. Work
on being fluid with your legs and your upper body (keep those
arms moving). Alternate your focus from standing to
balancing on the ball of your planted foot to add difficulty. If
you are really good, you should be able to walk forward as
you do the drill, albeit slowly. |
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| 5. Skipping
On The Ball: The purpose of the skipping drill is to
focus on landing on / leaving the ground using the ball of
your foot. Focus your energy on moving more forward
than up and down. Again, please keep your arms up and
relaxed - as if you were running. Do this for 25 yds,
then return. Photos 4.1 and 4.2 show relaxed high hands
and forward motion - notice how the hands move forward with
the opposite leg (as they do when you run!). Photo
4.3 shows how the hands and leg both travel forward - no
crossing over the center of the body. |
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Photo 4.1 |
Photo 4.2 |
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Photo 4.3 |
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| 6. Shuffle
to Run: The purpose of this drill is to physically
incorporate the forward lean into your running form. Starting
from a standing relaxed position, you will first get your
lean (Photo 5.1), then begin shuffling forward (Photo 5.2).
Once your have established the shuffle, begin accelerating
into a run (Photo 5.3). Once you are up to speed you
can ease off on the shuffle but keep your forward lean (Photo
5.4). |
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Photo 5.1 |
Photo 5.2 |
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Photo 5.3 |
Photo 5.4 |
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