Proper Running Techniques: Head Over Foot

The WeckMethod Running Clinic is a transformative experience that will make you a fundamentally better runner for the rest of your life. Whether you want to be faster, more agile and resilient for sports, you love road running or track or you simply want to find more joy in running, the WeckMethod Running Clinic will make every step you take stronger.

I'm going to teach you an exercise in this video that is the most productive ground-based training exercise you can do because it enhances locomotion at the most fundamental level. It's all about balance. Running, walking, one foot at a time. In order to find balance on one foot with a neutral spine, the head has to be aligned directly over that foot. So, my foot on the ground and my head have to have perfect alignment (if I have a neutral spine), in order for me to balance. You can test this for yourself by just standing normally. Don't move your head and lift your foot. You'll find that you don't have balance.

So, I hope I've inspired you to adopt the technique and learn it because every single step you take will be stronger as a result. Test it for yourself, master the movement, and tune in for more. There's a lot coming with the Head Over Foot Technique.

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Pose running, marathon, bosu, triathlon training,

[dockdowdell]

So pimp walking is a perfect fundamental for proper running... nice!

[gw]

Your detractors are not feeling the power accessed through the spinal coil. It's a proprioceptive thing that they haven't got the feel of. Yes if you take any movement to its hard end range repetitively and forcefully you will cause an injury but adding this nuance to your gait can be major bio mechanical advantage. This technique properly utilized loads and unloads the fascial "coil" giving a springy rejuvenating feel to your gait, lovely!

[TeeJayD]

Very interesting and totally makes sense. High school football coach taught us to "run on top of your cleats in poor field conditions" so you don't slip as much. Turns out you should always run on top of your feet, or as you say, head over foot. It totally makes sense. I was consistently going down when making hard cuts because my head was so far out of balance with my feet. You mention not wanting to train side bend beyond your base, but I wonder if you've adjusted that after meeting Ben Patrick, knees over toes guy. Just yesterday I learned about you because I try to follow him, and saw the video you did with him and his wife. Thank you for doing that! You kind of blew my mind. 53 today and getting my mind ready to start his zero program with the book, and simply love what you had to say about head over toes too. Will definitely apply this and watch more of your stuff. I want to drop the fat I've accumulated over the years and heal foot, knee, low back, hip, shoulder and wrist pain. Then I want to see about the possibility of actually becoming pain free and athletic again, maybe even reach the rim. You two guys have inspired and equipped me with hope and practical skills that I need to even think it's possible and worth giving it a go...

[kjlkathandjohn]

I tried this method on a treadmill this morning at 2 to 2.5 mph. This allowed walking with the swagger, then slowly converting to a jogging step while keeping the swagger.
I did the walk-to-jog sequence because I couldn't seem to incorporate the swagger just running (too many old habits).
I did now notice that when landing head over foot, my foot automatically becomes a fulcrum or link-pin to the ground, letting gravity pull me over that point rather than having to use extra muscle to pull and push my head and body over my foot.
72 years old, still learning.
btw: I got a set of your Pro Pulse weights a couple weeks ago, using them on 4 mile runs, and now hope to improve with this head over foot.

[LenkaSaratoga]

Just listened to you talk on Original Strength. New subscriber. Happy Friday!

[joecoolin]

I tested this out. It works and makes sense. Thank you David for this.

[darunninman]

History in the making. Thank you Coach Weck!

[legendARY]

This is very similar to what I've learned in Taichi which emphasizes that we should always be leaning into one side even if it doesn't look like it so that there is balance over that one leg and the other is free to move out from the center

[lovplaytn]

I love your revolutionar techneques. This video is helping me walking better. So glad I found this. Looking forward for additional information on walking videos!

[UbayLanas]

Thanks for your advice on "Side bending while the head is being maintained on top of it". Cheers.

[walkingaway]

Wish I would have learned about you when I was a strength coach. Woulda stayed in the game longer

[Dan-tsdj]

Genius! Love it! your techniques and methods are unique and important for everyone to know!

[lovplaytn]

Wow! Very interesting concept. This might help me to walk in balance and more efficiently. Thank you!

[matteoalani]

I was already sold by seeing you wearing barefoot shoes
Great great instructions
Thank you

[takeahike]

Watch a muay thai fighter...destructive knees doing exactly this. Power through torque.

[yaesmucho]

Awesome, I love good tips and straight to the point. I'll try it out shortly

[truthandintegritywarrior]

You move like a Dragon in the air. With precision.

[The]

Lol I started doing dumbbells side to side and then he said thats the worst thing you can do 😂

[freedomcanada]

I think marathon runners do this somewhat. Almost like a penguin run

[lexmaque]

I don't know about "side bending" but head over foot seems about right. Especially for longer and slower runs.