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 to help you get started right away—watch the full video for more background and context.

Key Points

  • Forward lean: Your ankles are the pivot, not your hips or shoulders. Tilting from the ankle redirects gravity to drive you forward and naturally sets you up for a mid-foot (tripod) strike.
  • Barefoot running: Short stretches without shoes on soft ground like grass or sand teach your feet to land on the ball of the foot rather than 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 higher speeds.

Workout Example

  1. Forward-lean drill – Begin by standing tall, then tip forward gently from the ankles. Do 10–15 reps, then jog 100 m while maintaining that forward angle. Work through this several times per session to build the habit.
  2. Barefoot sprints – Head to soft ground, take off your shoes, and run 100–400 m at an easy intensity. Start with 100 m and work up as your calves adjust. Once finished, put shoes back on and continue with the rest of your run.
  3. End-of-run strides – After your easy run, complete 2–7 strides (choose the number based on your current fitness):
    • Run 15–20 seconds at near-maximum speed (roughly 95% of your sprint pace).
    • Walk or jog easily for ~30 seconds to recover.
    • Zero in on quick foot turnover, a slightly longer stride, and contact through the mid-foot.

Closing Note

Pull all three into your next session and scale the distances and repetitions based on where you’re at right now using the Pacing app. This regular work will sharpen your technique and boost efficiency in every run. Enjoy it!

References

Inspired by Ben Parkes

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