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Running Drills With Brian MacKenzie: Part 4 by Brian MacKenzie - CrossFit Journal
Video Article

In this series on improving your running performance, Brian MacKenzie and Doug Katona of CrossFit Endurance demonstrate drills utilizing the Pose Method of running.

In this segment, MacKenzie develops the five-degree angle of lean during Pose running. Katona’s first drill is hopping in place and then leaning from the ankles to create the bare minimum angle necessary to create forward motion. In another drill, MacKenzie spots Katona as he falls forward with his body weight, being sure he doesn’t break at the hip.

MacKenzie stresses the importance of foot placement underneath your center of mass.

“Anything that lands in front of a forward-moving body is just putting on the brakes,” he says.

The heel also puts on the brakes to forward motion. MacKenzie explains why a heel strike is “not conducive to running,” demonstrating how the arch serves as a shock absorber when landing on the ball of the foot.

6min 47sec

Video by Again Faster.

Additional reading: The Basics of Pose Running Techniques by Brian MacKenzie, published Dec. 1, 2007.

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5 Comments on “Running Drills With Brian MacKenzie: Part 4”


wrote …

So Brian, what's with eleven?


wrote …

Hey Brian!
Many Thanks for posting these videos. Awesome information!


wrote …

The video's are awesome. This has changed the way I run, I've only been practicing for a few weeks but I'm getting immediate results.



wrote …

Since my seminar experience, I have everybody in our box doing at least two drills, three times a week. Poor form in running is far more detrimental then poor form sub-max squats. Really important to drill, as this is where so many injuries come from.


wrote …

I am loving these from Brian. Very helpful.

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