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It might be one of the silliest looking drills you’ll ever see, but the straight-leg run is an effective way to promote a mid-foot strike while encouraging quick turnover and improving coordination.
How To Do It:
Step 1: Find a flat stretch of road, trail or grass with trustworthy footing.
Step 2: Keeping your legs straight and your ankles dorsiflexed (toes pointing upward), run forward for 50 to 75 meters, landing on your mid-foot while not allowing your feet to come too high off the ground. Keep your torso straight, swing your arms to build speed and momentum, and focus on running with a quick turnover.
Step 3: Following your first repetition, recover for 30 seconds before heading back in the opposite direction. Perform two 50-meter reps, progressing to four as you build coordination.
Do this drill twice a week after easy runs and as part of a comprehensive warm-up routine before workouts and races.