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 all 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, which makes you faster.
• Use resistance bands to teach your body to stay upright while leaning, strengthening core and knee‑drive, and helping the foot land under the body.
• Eyes up, arms high: keep your gaze forward, arms high, and maintain tall, straight posture throughout the drills.
• Practice balance and toe‑off: the band forces you to depend on your legs and toes to catch you, improving balance and foot strike.

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).
   • Focus on 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, repeat for 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).
   • Keep tall, arms high, eyes forward, maintain knee‑drive.

Practical Tips

• Use a timer to track each 30‑second interval.
• Start with a lighter band; add tension as you grow comfortable.
• Keep your eyes up – it’s the toughest part but necessary for proper posture.
• Aim for a mid‑foot or fore‑foot landing, avoiding the heel.
• Use these drills either as a warm‑up or as form work after a run.

Closing Note: Give these drills a go and adjust the timing or band tension to match your pace in the Pacing app. Happy training—lean forward, stand tall, and keep moving faster! 🚀

References

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