Essentials of Distance Running Mechanics

Coach Bobby McGee has taken the time to record the great 5min video above, explaining many of the key points in developing a more effective and efficient running form.

Some runners who buy-in to the fashionable “we must all learn to mid/forefoot strike” party line will probably try to disagree with his comments in the video about heel striking. I however believe that Coach McGee has hit the nail on the head!

The suggestion that some heel strikers are better-off remaining as heel-strikers shows an uncommon degree of wisdom, often lacking in coaches who preach a one-size-fits-all mid/forefoot methodology.

In my experience, many runners are better off working on changing their heel striking point of contact to land closer to under the hips, with a shorter contact time, and quicker (less violent) rocker action. For those who are interested, I develop my thoughts on this point specifically in my article entitled Forefoot Running for Ironman Athletes.

The points about posture (lean) and power are well made. Particularly the comments suggesting that many runners drive off and upwards excessively through mid and late stance phase. I’ve found that focusing the effort away from the “push-off” helps many runners overcome long-standing Calf / Achilles / Plantar Fascia injuries.

All in all, worth while video to watch and good points to digest for us runners!

Last updated on March 2nd, 2021.


  1. Many thanks to you @kinetic revolution for your constant tweets and posts the latest in exercise physiology to the masses.

    My main question in this video is regarding when to apply force. the narrator states force should be applied at the point when the knee is at its highest until the foot touches the ground. can you elaborate more on when to apply force?

    Thank you!

  2. Good video for sure. The comment on the midfoot strike vs heel striking i do not disagree though i favor forefoot. I think that soneone should give it a go and see if it works for them. It works for alot but definately not all just like someshoes are for some and not all. I definitely believe there is a what works for you. If your not getting hurt why change unless your going to improve speed. I also think it is natural to forefoot strink the faster one goes even if they are naturally a heel striker. Definitely still up for discussion. Love the ellastic loading tip!