• Stand straight 4 – 6 inches (10 – 15cm) from a wall with your arms extending out fingers pointing skyward
  • Fall forward until you hit the wall with your hands, heels touching the ground and back straight
  • Run-in-place with high knees for 10 – 15secs
  • Turn to the side and run for 10 – 15secs practicing the movement patterns you have just tried
  • Repeat for 3 – 5 sets


  • The theory behind Running Tall
  • Practicing good running form and its associated movement patterns allows your muscles and neuromuscular system to adapt. Over time it will become second nature (aka. muscle memory).
  • Running well requires a runner to connect their kinetic chain to generate power from every part of their body towards forward propulsion
  • Minimizes running injury, especially as the distance increases


Beginner: If you can't find a wall outdoors, use a tree or a post in its place.