Form Running: Improving Technique and Efficiency

with Troy McDonough,
Certified Strength and Conditioning Specialist;
Physical Therapist and former Assistant Track Coach at Iowa State University;
NCAA Division 1 All-American Decathlete, Member of 2006-2007 United States Bobsled Team,

Running efficiently is the difference between running slow or running fast. Good running form and mechanics equate to that light, efficient, smooth running that leads to faster race times and improved performance.

Troy McDonough discusses, and has his athletes demonstrate, his ideas behind proper running form and why they lead to running more efficiently, which equates to faster race times. He provides insight into his dynamic flexibility routine, posture drills, heel recovery drills, and the cadence drills that lead to the technical changes to make a more efficient runner.

Dynamic Flexibility Drills

Develop a personalized dynamic flexibility routine. McDonough presents 12 flexibility drills that are a good way to warm-up and maintain strength. These flexibility drills are not just a general strengthening routine - they also target all the major muscle groups.

Posture Drills

The difference between running slow or fast is putting an emphasis on good body posture. McDonough uses five form drills to teach proper running progression. These drills will train your athletes to maintain a neutral position while running.

Heel Recovery Drills

A key component of good form running is the time the foot spends on the ground. You'll see nine drills used to emphasize heel recovery and pulling the foot off of the ground quickly. These drills lead to active foot recovery, which equates to faster running.

Cadence Drills

Cadence is described as how many steps an athlete can run in a minute. McDonough demonstrates six cadence drills that he uses to improve running speed. He also introduces the use of agility ladders and metronomic training to improve cadence. Through these drills, you'll see that if an athlete is trying to improve or run at a given speed, the only way to improve is to over-emphasize cadence.

This video demonstrates all the drill progressions needed to develop proper running technique. It explains why body posture, quick feet, and running cadence are so important behind successful running and racing results. This is a must-have video for a coach that is trying to develop efficient, smooth runners.

55 minutes. 2017.