A form exercise that reinforces strengths and eliminates weaknesses in runners' techniques
- One at a time, have runners stride down a straightaway at a fast but controlled pace.
- Observe each runner.
- Immediately after they run, talk runners through what you saw and how they can improve on the next stride.
- Repeat several times, reviewing their form after each stride and shifting your focus to different aspects of form every few strides.
- Sprinters should run at 80%-90% of racing effort.
- Distance runners should run at finishing sprint pace and/or race pace.
- Keep your feedback specific and constructive.
- Clearly identify runners' strengths as well as areas for improvement.
- Focus on only one or two corrections at a time.
- Challenge runners to take the lead in identifying the strengths and weaknesses in their form.
- Confirm that they understand your instructions for improvements; you might need to think of different ways to give the same instruction in order to find something that resonates with a particular runner. Sometimes, a demonstration can be the clearest instruction of all.
- Never force adjustments; they shouldn't be uncomfortable or painful.
- Allow for complete recovery between strides.
- See Form 101 for form fundamentals to emphasize.
Duration / Reps: 5-15 strides, with recovery time in between
When: As the main workout
You Need: A 50-100 meter straightaway
Reinforces strengths and eliminates weaknesses in runners' techniques