In running form there are an infinite number of individual differences.
The first important difference occurs when the foot strikes the ground.
The exercises in Running Drill 1 are one way to improve perception of the way the bodyweight interacts with the ground.
Understanding and practicing these drills may help reduce the impact on the Soldier’s body and develop running skill.
The Running Drill 1 exercises consists of the following exercises:
- Heel Strike
- Heel Run in Place
- 8-Count Foot Strike
- Run in Place 1
- Run in Place 2
HEEL STRIKE
The Heel Strike is the first exercise in Running Drill 1.
This exercise increases awareness of the stiffness and locked joints of the leg when the heel strikes the ground first—a rear-foot strike.
Figure 7-1 on page 7-2 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Foot Strike is the Straddle Stance position with hands on hips.
Movement
● From the starting position, take an exaggerated step forward with the LEFT leg deliberately landing on the left heel keeping the forefoot off the ground.
Repetitions
● Repeat this exercise 5–10 times.
HEEL STRIKE NOTES
- Take note of the way the heel, ankle, shin, knee, hip, and low back absorb the impact.
- Note how the muscle in the front of the shin keeps the foot off the ground.
- Note how the quadriceps muscle works to lock the knee.
- Note the bend at the hip as the leg reaches out.
Figure 7-1. RUD1.1 Heel Strike
HEEL RUN IN PLACE
The Heel Run in Place is the second exercise in Running Drill 1.
This exercise increases awareness of the braking effect and backwards motion created with a heel strike.
Figure 7-2 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Heel Run in Place is the Straddle Stance position with arms relaxed at the side, knees slightly flexed.
Movement
● From the starting position, run in place for 10–15 seconds.
● If conditions permit, repeat without shoes on.
HEEL RUN NOTES
- Note the tendency to move backwards and to lean at the waist to avoid this.
- Note the locked position of the knees.
- Note the impact on the heel, shin, and tension in the low back.
- Note the difference with and without shoes.
Figure 7-2. RUD1.2 Heel Run in Place
8-COUNT FOOT STRIKE
The 8-Count Foot Strike increases awareness of ground contact on the whole foot, including the ball of the foot.
Figure 7-3 on page 7-4 breaks down the exercise as Soldiers conduct it in formation at slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the 8-Count Foot Strike is the Straddle Stance position with hands on hips.
Count
● On count 1, step forward onto the left heel.
● On count 2, allow the left foot to fall flat on the ground.
● On count 3, raise the left heel from the ground.
● On count 4, return to the starting position.
● On count 5, from the starting position, step forward onto the right heel, keeping the right toes off the ground.
● On count 6, allow the right foot to fall flat on the ground.
● On count 7, raise the right heel from the ground.
● On count 8, return to the starting position.
Repetitions
● Repeat this movement 5–10 times before running a short distance or 3–5 seconds.
Figure 7-3. RUD1.3 8-Count Foot Strike
RUN IN PLACE 1
Run in Place 1 is designed to increase awareness of weight-bearing through the ball of the foot.
Figure 7-4 breaks down the exercise as Soldiers conduct it in a formation:
Starting Position
The starting position for the Run in Place 1 is the Straddle Stance position with arms relaxed at the side.
Movement
● Run in place with a ball-of-foot strike for 30 seconds.
● As skill improves, increases the height of the foot lifted from the ground.
RUN IN PLACE 1 NOTES
- Note how the heel slightly touches the ground and does so in a controlled way.
- This form should feel easy, with little effort.
- Note how the knees are bent and springy and are not locked.
- The calf should act like a spring so that you are bouncing, not pushing off the ground.
Figure 7-4. RUD1.4 Run in Place 1
RUN IN PLACE 2
Run in Place 2 increases awareness of weight-bearing through the ball of the foot.
Figure 7-5 breaks down the exercise as Soldiers conduct it in formation:
Starting Position
The starting position for the Run in Place 2 is the Straddle Stance position with arms relaxed at the side.
Movement
● From the starting position, run in place.
● Run in place with a ball-of-foot strike for 30 seconds with and without shoes.
● As skill improves, increases the height of the foot lifted from the ground.
RUN IN PLACE 2 NOTES
- Note how the heel slightly touches the ground and does so in a controlled way.
- This form should feel easy, with little effort.
- Note how the knees are bent and springy and are not locked.
- The calf should act like a spring so that you are bouncing, not pushing off the ground.
Figure 7-5. RUD1.5 Run in Place 2