Luke 11 Butt Squeeze
In the instant before your foot makes contact with the ground, contract the muscles in the hip and buttock on that side of your body and keep them engaged throughout the ground contact phase of the stride. This proprioceptive cue will enable you to maintain greater stability in the hips, pelvis, lower spine and perhaps even the knees as you run. It will also minimize wasteful (asymmetrical) long axis rotations.
Luke 12 Pounding the Ground
Most runners are taught to run as softly as possible. In fact, running speed is almost entirely a function of how forcefully you hit the ground with your feet. The typical runner--especially the typical overstriding runner--allows her foot to fall passively to the ground with each stride.
Instead, practice actively driving your foot into the ground. Be sure to give a somewhat backward pull to this driving movement rather than a completely vertical movement. Also, if you are currently a heel striker (overstrider), work on shortening your stride and landing heel first before using this proprioceptive cue, which teaches you to stiffen your stride, thrust earlier and minimize ground contact time.
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