Running speed stems from 3 joint actions. The knee drive (hip flexion), the pawback (hip extension), and the push-off (ankle joint extension).
Below, you can see the knee drive and ankle extension in action. After the knee drive, my shin whips out, dorsiflexing my foot, bringing that leg straight back underneath my hips (or close) before pushing off for the next stride. For us distance runners, it’s okay to contact the ground slightly before you, but try to keep your mass/center of gravity stacked upon landing. This cycle repeats every stride during every run.
More miles are not always the answer. Running efficiently and making use of your energy with every stride comes first, especially if you’re like me and don’t have a childhood track background; we need to learn how to run fast and efficiently before running more with improper form, which could lead to injuries and burnout, and we don’t want that! Train the skill first, then condition yourself with other modalities like cross-training to add aerobic work while fine-tuning your running technique before tacking on too much mileage.
The technique mistakes I see runners make. Common mistakes include overstriding, a lack of a knee drive, tension in the shoulders, and no push-off, which can all be fixed by working on them!
How I've helped hundreds of runners improve. Mentored by Dr. Yessis, I was inspired while chasing my first sub-3-hour marathon to improve my technique and learn a skill I didn’t have. Learning how to run fast. I still work on my technique. We’re all a work in progress. Since 2020, I’ve worked with hundreds of athletes of all ages, both in person and virtually, to fine-tune their running technique and mechanics so they can run better and use their stride more effectively. From adult male runners to high schoolers, here are some case studies and sessions to highlight our work with incredible individuals as they refine their technique! A new dad, a Corporate pro, a busy Mom and realtor, another Corporate pro and Dad of two, all who’ve seen progress in the way they feel during their runs, not just their running times.
Running is a SKILL. You don't need a track background to become a stronger, more efficient runner. You do need to practice the mechanics that help you move better! Whether you're training for a 5K, half marathon, marathon, or simply want to improve your running form, 12 weeks of consistent strength and technique work can make a meaningful difference in how you run.
This program below is especially valuable if you're:
New to running technique drills and don't know where to start.
A self-taught runner without a track or competitive running background.
Looking to improve your running mechanics, coordination, and strength.
Dealing with recurring injuries and wanting to address potential strength and movement limitations.
Chasing your next PR and looking to become a stronger, more efficient runner!
More miles aren't always the answer. More often than not, it's about learning HOW to run better.
I've helped hundreds of athletes improve their running mechanics and chase PRs by incorporating these principles into their training. Now it's YOUR turn!
Grab My 12-Week Runner’s Strength & Technique Program Here!
Start building strength, refining your technique, and developing skills that carry into every stride. Train smarter. Run stronger. Make every stride count!
You Did The Work! Let’s Celebrate Your Progress!
12 weeks. Countless repetitions. Stronger strides. Whether you've noticed improvements in your running form, coordination, strength, or confidence, every bit of progress deserves celebration!
I've helped hundreds of runners work toward personal records and become stronger, more efficient athletes by incorporating these principles into their training. Now, I want to hear about YOUR experience!
Here's how to share your progress:
Tag @runwithalli on Instagram and show your favorite drills, workouts, or technique improvements!
Share your Week 1 vs. Week 12 running-form videos, if you recorded them.
Complete the 12-Week Program!
What’s Next For Your Running?
Your 12-week Program may be complete, but your journey toward becoming a stronger, more efficient runner doesn't stop here!
Ready for personalized feedback on your running mechanics, or a training plan tailored to your next big goal?
Explore RunWithAlli® 1:1 Running Technique Sessions and Personalized Run Coaching to keep building on your progress. Your next breakthrough starts with your next step!
