Video analysis and Warm up

Welcome to Week 1 of the Running Fundamentals Program

Before beginning your training it’s good to first understand what your current technique looks like for a deeper understanding of your natural tendencies. This also serves as a great comparison towards the end of the program. This can be achieved simply by video recording your running technique.

Scroll down to learn about how to effectively film this.


First warm-up as you normally would prior to a sports practice session, take your time and make sure you are feeling warm. Once you are feeling good, run Three accelerations over a 20 metre (25 yard) course, increasing intensity on each effort walking back to the start on each sprint.

    • 1×20 metres @65%
    • 1×20 metres @75%
    • 1×20 metres @85%

Now it’s time to film.

Have your camera-person (a training friend, parent, coach or tripod) set up holding the recording device in landscape perpendicular to the running lane (see image). Once the camera is in position and recording, sprint the entire 20 metre course at 95% intensity through the shot.

What to look for:

Now that you have your footage, it’s time to analyse your technique, we break this into four sections. It is a good idea to go through these stages on both legs.

1. Initial Foot Strike 

Where you first strike the ground has huge bearing on how heavy your running technique is. You should be aiming to strike the ground on your mid-foot just slightly in front of your centre of mass.

***Photos caption: The centre of mass can be found by drawing a line directly down from the bellybutton. Take a screenshot of your technique to resemble this example

A mid-foot strike has huge benefits over a two or heel strike, watch the video below to understand why:


The two most common flaws we see are a a reaching heel strike and a weak toe strike

2. Peak Loading Phase

Scrub forward a few frames in your video to find the point where your leg bends and hips drop the most. this is the point of peak loading.


Four things to look for at this point:

  • The mid-foot should be directly under the centre of mass
  • Knees should be level with the trail foot tucked in close to the bottom
  • Head and chest upright
  • Joints should be soft, but not overly bent

3. Peak Knee Drive/Toe Off

Scrub forward once more until you reach the point of highest knee drive. This is usually the point just before the grounded foot leaves the ground.

***Photos of

At this point there are four criteria to look out for

  • Foot dorsiflexed + Sprung
  • Body angle – head to heel strong as steel
  • Heel straight up to hip
  • Minimal vertical oscillation of the body
  • Joints should be soft, but not overly bent

4. Full Speed and Slow Motion Playback

The last thing to do with your footage is play it back a few times at full speed and in slow motion to create an overall picture of your running motion.

Some things we look out for when doing this:

  • Head bobbing around all over the place
  • Hips rising and falling as you move up and down during the running stride
  • Arm action: is it frozen in place, tight and bunched up or loose and relaxed?
  • How long do you spend on the ground?
  • Is your back arching and flexing, or is the core staying strong

***Table of good and bad

We have included a few examples of ideal running and few different flaws, you might see components that are similar to yours, or you might find your running wasn’t as unco as first expected. Either way, now that you have a stronger picture of how you move keep it in mind as you work through the program.

On To This Weeks Training: 

Phew, Running technique analysis can be a lot to take in, but we find the exercise is always worth the effort, just being aware of your flaws has a huge influence on the effectiveness of the rest of the program.

For training this week you need to learn and start completing our athletic warm-up protocols plus some basic strength training. Our athletes do this protocol of rolling, targeted stretching and muscle activation before every single training session or competition.

NOTE: Making changes to your running technique needs to be a gradual process, being patient and allowing your tendons, joints and muscles the time to adapt is crucial to minimising the risk of an injury and to making the technique changes permanent.

To download the entire program outline CLICK HERE

You can learn more about each component on our blog but for now watch the videos and start performing this warm-up as often as possible.

Foam rolling can be quite painful on the muscles when you first start. It is important that you persist and continue rolling as this is critical to your Athletic Warmup. The good news is the more you roll the less it will hurt until eventually, it will even feel good!
You just have to push through the first few days where it really hurts the tight and weak muscles.

Athletic Warmup: 

Targeted Stretching https://www.coreadvantage.com.au/blog/2012/9/20/first-post 4-minutes


*Make sure you use something soft under your knees

*Our interval timing app has a custom stretching timer built in to make this easier.

Targeted Stretching

Muscle activation https://www.coreadvantage.com.au/blog/2013/3/25/one-muscle-to-rule-them-all-gluteus-maximus 2-minutes https://youtu.be/SeQPAP-VhpY

And add in some calf raises and glute bridges as well. Incorporating some basic calf and glute strengthening will help make the transition in technique over the coming weeks much easier

And that’s it, no extra running workouts or drills at this stage, but they will start next week. It might be a good idea to start incorporating our warm-up routine into your regular training schedule

Remember: You can sign up for check-in and update emails each week to help you stay on track through the program.

Click here to sign up for the email reminders

Muscle Activation