Brian Mackenzie of CrossFit Endurance offers seminars on efficient running techniques. In this video from Again Faster Mackenzie emphasized that foundational work on skills and drills must come first. Getting faster comes second.
Mackenzie told seminar participants, “There is a reason we do a workout with running in it. It's to show you how quickly it can go to shit” if technique is lacking. “If you don't have the skills and the conditioning, you're not going to get the power and speed,” Mackenzie said.
Elite runners run quietly, often on the balls on their feet. But the masses run noisily. They are heel strikers who pound away and waste a great deal of energy.
Coach Carl Borg led the seminar participants in partner drills that reinforced these points. They learned to pull the foot from the ground using gravity. The technique is quite different from what most other coaches use.