Speaker: Okay, I will step back over here again. Off from one line we are going to run down to the other end. Okay, now what we are doing here? I am just trying to give you tremendous amount of information at you one time. If I was coaching you guys I have taught you the first thing, we would spend like two weeks working on that. And then we have gone to second thing and spend two weeks working on it.

I am trying for all this action in one hour and so you are going to be like swamped in information here. And so after a while, you are going to get to a point you can't think about all this stuff. So right now the easy things you ought to be able to do is, you ought to be very easily able to get your body in the right position, a proper posture, head up, and thumbs next to your waistband, knees slightly flexed, weight toward the ball of your feet.

That’s like the most basic thing. And you should be able to master that right away. Now the other stuff that’s going to be a little bit tougher as it takes more time to get this other stuff. Let’s run to the other end now. And all I want you to be thinking about is just picking up your right foot, just like you were doing here when you had your left foot back and you had your right foot going up and down.

Forget about your left leg for right now, just run to the other end, just think about your right leg. All I want you to think about is as you run, you are bringing your right heel up towards your butt and let it fall back down to the ground as you run. Don't think about the other leg, just to your right leg. No, it won't be that high. But idea is to bring it up this way. It could be only going that high off the ground. But the idea is to think about that heel coming up like this. Okay, are you ready? Let’s go!

Okay, now just turn around, come back thinking only about your left leg coming back, just thinking about your left leg as you come back. Pick that left foot up, just pick it up and let it fall back down to the ground. Okay, that’s a drill that when I am working with runners, we will do that kind of a drill every week. When we start making variations on, typically they will be like about a 100 yards of grass. They will be on a park some place. And I will do that drill just working on that sort of things over, and over, and over, until it becomes such a habit they no longer have to think about it, they can just do it. It becomes very easy, just a very natural part of their running. Now I should interject you that if you have been a heel runner. All of your career so far, you have been way back on your heels as you run which is very common for age group athletes to run like this. If you have been running that way for a long time and you have changed to start running this way with the weight toward the ball of your foot, what you will probably find is your calves get sore. And you may even find that if you keep doing this all the time initially, your achilles get sore, maybe even if you are you applying a fashion, you windup an injury.

You are going to be cautious with this, your body has to adapt, just like it is with anything else. Your body has got to adapt the new stresses you are placing on it. This will be seen by your body as a new stress. It happens to be the type of stress it's designed to handle. But right now it’s a new stress for you because you haven’t done that to it. It's kind of like you have been running with casts on and now all of a sudden, you take all of the casts off. And now you are finally able to do it the right way but your body is got to adapt to this slowly.

The best way to pick up these new techniques is by learning that in small segments, every few days. As oppose to all of a sudden trying to make all your running this way. So when I coach an athlete, I will have them, like in the winter time specially, do it like three times a week. They will go to a grassy park or a trade mill, if they can't get outside because of snow or something. And they will work on some aspect of technique. And we will do it like three times a week and we will just do drills rep