Instant Form Fix Run

Instant Form Fix Run

Workout - Instant Form Fix Run

  • 10min @ 7'00''/km
  • 5min @ 7'30''/km
  • 25min @ 6'15''/km
  • 4 lots of:
    • 20s @ 4'00''/km
    • 1min rest
  • 10min @ 7'30''/km
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Intro

Ben Parkes walks through How to Run Properly & INSTANTLY Improve Your Running Form & Technique - 3 SIMPLE TIPS! in this video. Here’s a breakdown so you can start right away. Watch the full video for more background.

Key points

  • Forward lean. The pivot is the ankles, not the hips or shoulders. Tilting from the ankle redirects gravity forward and sets up a mid-foot (tripod) strike.
  • Barefoot running. Short stretches without shoes on soft ground (grass or sand) teach the feet to land on the ball of the foot, not the heel.
  • Strides. Finish an easy run with 15–20 second bursts at about 95% effort, then recover easy for ~30 seconds, to practice good form at speed.

Workout example

  1. Forward-lean drill. Stand tall, then tip forward gently from the ankles. 10–15 reps, then jog 100 m holding that forward angle. Run several rounds per session to build the habit.
  2. Barefoot sprints. On soft ground, take off your shoes and run 100–400 m easy. Start with 100 m and work up as the calves adjust. Put shoes back on and finish your run.
  3. End-of-run strides. After an easy run, do 2–7 strides (pick the number for your fitness):
    • 15–20 seconds at near-max (roughly 95% of sprint pace).
    • Walk or jog ~30 seconds.
    • Focus on quick turnover, a slightly longer stride, and mid-foot contact.

Closing note

Bring all three into your next session and scale distances and reps with the Pacing app to your current fitness.

References

Inspired by Ben Parkes

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