Whether you’re just starting or looking to improve your running, a few key form adjustments can help you go faster, feel stronger, and reduce the risk of injury. Today, we’ll dive into some fundamental tips, including the importance of triple extension—a game-changer for efficient running—and drills to make these habits second nature. Mastering these two concepts is the best way to improve at running.

Triple Extension: The Key to Efficient Running

One of the most important aspects of running form is something called triple extension, which is the simultaneous extension of your ankle, knee, and hip. When you fully extend these three joints while pushing off the ground, you maximize power and stride length, making your movement faster and more efficient. Triple extension is essential because it helps you push off the ground with more force, transferring that energy into forward motion.

Every time you see someone’s heel coming up it’s not because their hamstring is pulling it up. It’s because they're hitting triple extension and their hamstring is snapping up. When you do butt kicks you aren’t trying to kick back, you are pushing off.

An essential tip to achieve triple extension naturally is to push off your big toe. This small adjustment can greatly improve the mechanics of your stride, helping you reach triple extension effortlessly. When triple extension is effortless, you are on your way to improving at running.

Finding Your Natural Form

One aspect of running that often confuses people is the idea of the “right” foot strike or stride length. In reality, running form is highly individual. There’s no single, “perfect” way to land on your foot—whether you’re a heel-striker, midfoot-striker, or forefoot-striker. Instead of forcing a change, focus on what feels natural and efficient for your body.

The most critical thing is to ensure that your shoes are well-suited to your foot shape and running style, providing comfort and support.

Pushing Off Your Big Toe: A Running Powerhouse

Using your big toe to drive off the ground is crucial for effective triple extension. When you push off your big toe, you’re actively engaging the muscles in your legs to reach that full extension. Think of it like this: the harder you push off your big toe, the more powerful and efficient each stride becomes.

When sprinting, you should feel as though you’re trying to “take a chunk out of the road” with each push-off. For a more moderate pace, like jogging, you’ll still want to push off your big toe, though perhaps with less force. Even if you’re running at a slow shuffle, maintaining a gentle push off that big toe can prevent you from dragging your feet and boost efficiency.

No matter what your running form is, pushing the big toe will get the appropriate leg movement involved in your stride and help you improve at running.

Drills to Build Better Running Mechanics

Here are a few drills that target both triple extension and toe push-off, which you can incorporate before runs or as part of your training routine:

1. Triple Extension Wall Drill

This drill warms up the muscles and joints that support triple extension, reinforcing the movement pattern.

How to Do It: Stand facing a wall, place your hands against it, and balance on one foot. The foot on the ground is the one that will go into extension, while the opposite leg goes into flexion.
Execution: Push off your big toe on the grounded leg while driving the opposite knee towards the wall. Focus on achieving full extension at the ankle, knee, and hip. Repeat five reps per leg for two to three sets.

2. Single Leg Quadruped Kickback

This drill helps strengthen the muscles that contribute to pushing off your big toe during your run.

Equipment Needed: A slider and a resistance band.
How to Do It: Come on to your hands and knees and hold on to the resistance band in one hand. Then put the other end under your toe on the same side of your body that you are holding it. The band is on top of the slider and your big toe is on top of the band. Engage your core, keep your hips square, and drive your foot back into extension, keeping the pressure on your big toe as you move. Repeat with control, keeping your glutes and hips engaged.

3. Double Foot banded Curtsy lunges

This is a great exercise for reinforcing toe engagement and balance, simulating the dynamic demands of running.

Equipment Needed: Two mini-bands and an anchor.
How to Do It: Anchor the bands, placing your foot through the back one and stepping on the front band with your big toe. Perform a curtsy lunge by stepping back with one leg while maintaining pressure on your big toe, then return to standing. Aim for five reps per side, ensuring the pressure on your big toe remains constant.

Wrapping It Up

Consistency in these exercises can make a noticeable difference in your running efficiency, speed, and overall form. By focusing on triple extension, individualizing your form, and honing your toe push-off, you can make every stride count.

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Thank you for reading this article. Cheers!

-Patrick

The Best Way to Improve at Running