In today's issue, I’m going to show you how to improve your foot strike and run faster.

The way your foot contacts the ground is crucial, and if we get this wrong, then everything else in our training won’t matter.

If we can master the foot strike we can reduce braking forces, shorten ground contact times, and improve our stride length.

Unfortunately, most people get this wrong and then get stuck at the same personal best for weeks even months.

Further strikes create Further braking forces.

We can tell a lot about our sprint by looking at the shins, it's one of the most honest indicators of how we are applying forces to the ground.

We can see this by looking at the position of the shin as it contacts the ground.

Let's say the ankle is ahead of the knee when looking from a side view.

This means that forces going into the ground are going backward, causing you to slow down the moment you hit the ground.

The further ahead we strike the more we create these braking forces.

Shorter strikes shorten contact times.

Instead what we want is to strike as close as possible to our center of gravity.

If you’ve been following me for some time you already know this.

But something that people often get wrong is assuming the center of gravity is the hips.

It will change depending on whether the athlete is low to the ground or upright.

Generally, it will be between the hips and lower abdomen.

Our powerful position.

In a perfect world, the foot strike is under the hips, but realistically the fastest athletes strike slightly ahead.

This means they reduce braking forces and ground contact times

In theory, the most powerful position is when the hips are ahead of the foot.

The faster we get into this position the faster we can push forward and increase our speed.

The longer it takes to get to this position, due to a poor foot strike, the more time we are losing.

Here’s 1 way to fix it.

Before and After.

These are actual side-by-side representations of one athlete’s technique when they first came to me for help.

Before their foot was striking way ahead.

After working together, their foot strike is completely transformed.

One of the things that helped the most was the dribbles.

This drill is a great way to build the mind-muscle connection for a proper foot strike.

I have examples of how to perform this in my “30 drills” video.

I suggest adding these at the beginning of your workout, for at least 3-5 repetitions of 10-20 meters.

When we strike the ground poorly we waste time. When we strike correctly, we run faster.

TL;DR

• The further ahead we strike the more we create braking forces
• Realistically, elite athletes strike slightly ahead of their center of gravity
• Use dribbles, (3-5 reps of 10-20m) to get into a more powerful position

Stay Fast,

Cesar

Whenever you're ready, here are 3 ways I can help you:

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