What is 321Run? 

We are here to provide the prescription for faster, pain free running. Whether you have been running for years, are recovering from an injury or you are ready to get into the sport, you will benefit from this FREE 5 Day program.

Lesson 1 | Neutral Stance

Neutral standing position: this is the position you need to be in to get into the running position as well as the skill drills, knees bent and body weight in ball of foot.

1. Stand with your knees bent (preferably barefoot), feel that the entire foot is touching the ground.
2. Rock back and forth, initiating movement from your hips (as you will in your run) feel the pressure of your body weight (bw) move closer to your toes as you rock forward, back to the heel when you move back. Add in some circles just to feel your bw all over the foot. 5-10 in each direction, note that you are initiating movement from your general center of mass (hips).
3. Try this with your eyes closed, to heighten your awareness of moving from your center, and feeling the pressure of your body weight in your foot.
4. Stand with knees bent, entire foot touching ground. Lift your toes and your heels at the same time this is the ball of your foot. Relax toes and heels, keep body weight in ball of foot, entire foot touching ground.
5. This is your neutral standing position, body weight in the ball of the foot, knees bent. Upper body is in alignment, ears over shoulders over hips.
6. Hop in place, feel the elastic response of the foot as you hop in this position.