Movement, Form, & Exercise Basics

See below for basic information regarding foundational movements and how to improve them.

EXERCISE LIBRARY

RUN FORM

RUCK FORM

EXERCISE LIBRARY

Exercise Videos

RUN FORM

Running is a skill that requires practice. To improve running, the answer is not always run more. Sometimes, the answer is run better (more efficiently). Running form can be improved to increase speed and efficiency and decrease injury. FM 7-22 uses the Pose Method to teach and demonstrate the skill of running. However, it is not the only way.

Practice running drills and the skill of running for shorter distances, then gradually increase the distance. While you're working on improving the skill, build aerobic capacity or endurance using an alternate cardio machine (rower, Assault Bike, Jacob's Ladder, Stair Master, etc). For a progressive return to run plan, click here.

General Running Tips

Pose Position - establish a running stance (Pose Position) which is a S-like stance that is balanced and comfortable.
Heel Pull - focus on getting your heel under your hips as quickly as possible. When you focus on the pull (heel under hips), the rest will naturally fall into place.
Forward Lean - lean forward at the ankles to use gravity to help propel you forward. Gravitational torque is your free gas pedal. Instead of leaning forward at the waist, gentle fall forward at the ankles (think Leaning Tower of Pisa).
Effort - minimize excessive effort (striding out, pushing off, excessive arm swinging) as these are all counter productive to efficient running. Keep arms in tight, minimize excessive torso movement
Foot Strike - land softly underneath a bent knee so your muscles can absorb the force, avoid over-striding. Over-striding or landing ahead of your center of mass will look like you're braking. When you land with your foot our in front of you and your joints extended, there is more force going through the joints rather than the muscles.
Cadence - shoot for 180 steps/min to minimize time spent on the ground. Less time on the ground, less force of the joints and less risk of injury.
Footwear - choose shoes that are comfortable and have enough room to breathe. Switch out your running shoes about every 6 months or 300-500 miles. See infographic below for footwear selection.