Run Position: Figure 4 Hold

Here's a simple running drill you can practice anytime, anywhere: the Run Posture hold. The longer you can hold this position, the stronger you'll be over the distance of your endurance event. Work up to 5-minute holds/leg.

✔️ Start out by securing your midline: you'll need enough tension in your glutes to keep your pelvis neutral. Pull your ribcage down to secure your core.

✔️ Pull shoulder blades down toward back pockets. Arms are close to body, hands are relaxed.

✔️ Head is neutral; chin is parallel to ground, eyes look straight ahead.

✔️ With relaxed knees and ankles, pull one ankle toward your hip and hold, building up to 5 minutes per side. Keep supporting knee unlocked and make sure ankles stay relaxed.

✔️ It's OK if you need to touch your foot down; just make sure you reset your body position every time.

Use this drill as much as possible, to build strength in your run position and to reinforce muscle memory. Keep us posted on your progress!

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