Bad Form/Good Form
A form exercise that teaches and reinforces efficient running technique


  1. The activity can be done standing in place or while running.
  2. Model elements of poor form and have all runners imitate you.
  3. Ask runners to identify specific problems with the form they are demonstrating.
  4. Once runners identify the problems, have the group make the necessary corrections to assume good form again.
  5. Continue modeling different aspects of good and bad form while runners imitate and provide feedback. For ideas and tips on different aspects of form to model, see the Form 101 segments.

Performance Points:

  • Make sure all athletes copy the bad form and then correct it so they feel the differences.
  • For runners whose adjustments are incorrect or incomplete, take time to help them adopt the best form.
  • Make sure your own form is good.
  • Keep it fun and unpredictable.

Training Specifics:

When: Before the main workout


Teaches runners to adjust and control their form for greater efficiency and performance