Beginner runners just starting out in the sport of running need to become more aware of their body mechanics. In order to “get faster”, one must first learn how to slow down.

Slowing down the running gait cycle will help a runner focus on developing the body mechanics necessary for greater speed generation and injury prevention.

  1. Face forward in a neutral upright stance looking straight ahead and chest up.
  2. Driving the knee of your lead leg up, contracting your hip flexors.
  3. As you pull your leg up, drive the opposite arm up at 90 degrees; keep your other arm down at 180 degrees.
  4. Return the heel of your active leg to the ground.
  5. Perform the same motions with the opposite leg.


  • The Linear March is a running drill that emphasizes proper biomechanics. It is often observed that overextension of the spine, uncoordinated arms, lack of dorsiflexion of the ankle are common attributes of a beginner.
  • This running drill helps address deficiencies with hip flexion. However, don’t forget to practice your newly learned skills in real-world scenarios.

Targetted Muscles Groups

  • Hamstrings
  • Plantar/Dorsiflexors
  • Glutes
  • Hip Flexors/Extension
  • Quads
  • Torso Stability
  • Calves


Beginner: Start in a slow march to familiarize yourself with the movement pattern

Intermediate: Once you are familiar with the movement pattern, proceed to increase the speed in which to execute the movement in a forceful but precise action

  • For the duration of the drill, cue “chin up, chest up, toe up (dorsiflexed) and heel up over the opposite knee.”
  • Make sure your active foot lands no more than a half-foot in front of your support foot.
  • Linear March in a group setting