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Joe Friel introduces and demonstrates a drill that works on your footwork.
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The most effective way to learn optimal foot strike placement is a drill called running in place. Without forward momentum from the previous stride available to waist, a runner has to keep his foot strike directly beneath his center of mass.
Alternately, shift your weight from one foot to the other, simulating running, but without moving forward. With one leg up directly beneath the hips, just a few inches at first while bouncing on the other, establish a quick rhythm.
As you lift the legs in this drill, the knee move slightly forward and the heel move slightly backward. Lift the leg until the lower leg is parallel to the ground with the knee as far in front of the body as the heel is behind it.
Notice that during this drill your feet always hit the ground directly underneath your hips. Try to do this drill with a foot strike that is six inches in front of your hips. If you can do it at all, significant energy will be wasted on balance and support, energy that should be used for proportion.
Most people cannot do it at all. Some can, but actually move backward.