Forward Lean Form Drills

Workout - Forward Lean Form Drills

• 10min @ 12'00''/km
• 30s @ 6'00''/km
• 30s @ 6'00''/km
• 30s @ 6'00''/km
• 30s @ 6'00''/km
• 30s @ 6'00''/km
• 5min @ 12'00''/km

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Quick summary of “Improve Running Form: the Lean Forward Effect” from Seth James DeMoor

This summarizes Improve Running Form: the Lean Forward Effect from the Seth James DeMoor channel. Watch the full video for the details. Here’s how to start practicing today.

Key points

• Lean forward, don’t lean back. Leaning back puts you on the brakes and encourages heel-striking. A slight forward lean drives a mid-/fore-foot strike. Faster.
• Use resistance bands to teach your body to stay upright while leaning. Builds core and knee-drive, helps the foot land under the body.
• Eyes up, arms high. Gaze forward, arms high, tall straight posture throughout the drills.
• Practice balance and toe-off. The band makes you rely on legs and toes to catch you. Balance and foot strike improve.

Workout example

1. Banded march (core + lean): band overhead, back straight.
   • 2 × 30 seconds marching with arms up, eyes forward.
2. Banded overhead skip: alternate legs.
   • 30 seconds per leg, hold the top for 1-2 seconds (boom-boom).
   • Switch legs every 30 seconds.
3. Banded knee drive: band around knees, waist-height.
   • 3 × 10 reps each leg (start single-leg, progress to alternating).
   • Knee drive, eyes up, toes lifting off the ground.
4. Shimmy lean: band lower to waist, tight but not pulling you back.
   • Run in place, knees up, hold top for 1-2 seconds. 30 seconds each side.
5. Full-length lean run: band overhead, lean forward while running.
   • 1 minute continuous (or 2-3 sets if you’re ambitious).
   • Tall, arms high, eyes forward, knee-drive.

Practical tips

• Use a timer for each 30-second interval.
• Start with a lighter band, add tension as you adapt.
• Keep your eyes up. Hardest part, but necessary for posture.
• Aim for a mid-foot or fore-foot landing.
• Use these drills as a warm-up or as form work after a run.

Closing note: try these drills and adjust the timing or band tension to match your pace in the Pacing app.

References

• Improve Running Form: the Lean Forward Effect - YouTube (YouTube Video)