It’s one of 4
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Even 1% more like Mo’s performance sounds like a revolution. Is resolving as simple (not easy) as a taut abdomen, or is it more complex than that.
Are the other 3 areas linked or independent, and can I start guessing yet? 
nothing to do with a taut abdomen as such, although running with good form will help develop the core…
all the main four are linked to some degree…
guess away…
Posture
Cadence
Foot landing
Arm drive
Am I close?
Close, but no cigar…
Hmm
Posture
Lean
Food landing / weighting
Cadence
?
Wasnt sure if arm drive is in there.
Based on this, my cadence is a little low and VO a little high. Think overall posture starts off good but gets worse with fatigue (normal I presume) when core no longer holds posture well
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Heel flicks static - not the fashionable ones, the ones that bring the foot up behind you.
3x 12 reps. Relaxed. Upright posture. Looking forward. Relaxed shoulders. Relaxed arms driving forward and back. Don’t over lift or stress the hamstrings
Then 3 x 12 reps static and lean forward from the ankles for a maximum of 15m
Then 3 x 12 reps static and then Jean forward from the ankles for 15m and take into running for 15m retaining forward lean.
Repeat. .
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I have no problem with food landing, weighing it is a bit of a drag though
Brill, can get that done in the ‘Spoons.
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- Consistent forward lean
- Something to do with hips, angle or rotation?
- The angle of the recovering leg, or whatever determines that
- Knee flexion at landing point
From ankles is key. Ive had runners lean into a tree for balance to sense it. I remember on one of my btf days out, a “drill” where you stand still , start to lean forward and as balance is on the edge move a foot forward and into “stride” holding the lean you achieved for 20 or 30 steps
Always seemed to help people understand
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That’s the one I strive for. It can be hard to maintain, especially when you’re stop/starting at road junctions.
I find that I lapse into a ‘bend from the hips’ when I get tired.
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Close but not even a pack of 20 duty free
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The problem with that the first foot contact is a deceleration
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yes might be my explanation of it rather than the practice of it, or not?
Indeed it is. The research measures from the torso but triathletes are generally already bent at the waist. In part due to poor postural control and partly coming off the bike.
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Upright posture with consistent forward lean from the ankles
@joex, I appreciate that others are far more qualified than me to offer an opinion.
However, if I may, if your goal is to run quicker then perhaps start with the low hanging fruit.
-
lose some timber
-
run hard intervals (a coach once said it’s difficult to have bad form when you’re going all out)
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lots of isometrical movements in the gym to help the smaller running muscles that big compound lifting doesn’t specifically target
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Try and build a big old V02 base
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‘Nothing gets stuff done like doing stuff does’ 
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Don’t mind people offering opinions, this is a forum after all - we’re here to discuss.
- If this was low hanging fruit, I would’ve ‘lost timber’ years ago
- Yes, I do this already
- Yes
- Yes but with caveats.
Running sloppily for hours a week could be a limiter. I’m more interested in say 2-3hrs consistent, quality weekly than 5+ of heel dragging misery one week followed by an hour the next week.
More general running population wise I think it would be a bit nave to think I don’t have a considerable aerobic base, it’s just that others here have even more 
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Dagnabbit.
So I’m looking at Mo’s toe push off pic. The first thing to notice is the lean.
Second thing that strikes me is the knee drive forward.
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