TOP-TO-TOE TECHNIQUE

• Head up with eyes on the horizon.

• Run tall with your chest out, creating a bow shape with your upper body.

• Keep your shoulders relaxed.

• Good arm swing is dynamic but not mechanical. The elbow leads from the rib cage at a right angle and moves to the rear, so the hand goes where the elbow started. The arm should then relax so that the elbow naturally returns and the process is repeated.

• Fingers gently touching your thumb to avoid unnecessary tension.

• Cycle your legs so that your foot lands beneath you (not in front).

• The foot has an amazing set of arches that combine to form a dome for us to rest on. We must land on this natural tripod (not on our toes or our heel) to dissipate impact correctly and maintain balance and symmetry.

• Aim for a cadence of between 170 and 180 steps per minute.