Brian Mackenzie of CrossFit Endurance offers seminars on efficient running techniques.
In this video from CrossFit Again Faster, Brian works with Wendy, a seminar participant, to improve her running. He explains the wheel analogy, which compares a flat tire to a runner who spends a long time with their feet on the ground, both of which are less efficient.
There is video footage of Wendy before the instruction. Then Brian shows her several drills designed to keep her foot relaxed and her feet under her, thus minimizing time on the ground. Wendy’s running is analyzed after the instruction, and compared to the first clips. The improvement is obvious.