EfficientRunning
Become a Highly Efficient Runner
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  • Chapter 1: Phase One Drills

  • 1

    1-2-3 Run!

  • 2

    Fast Feet

  • 3

    Four Square

  • 4

    Heel Lift

  • 5

    Jump Rope

  • 6

    Karaoke Grapevine

  • 7

    Karaoke

  • 8

    Ninja Squat Jumps
  • Chapter 2: Phase Two Drills

  • 9

    A skips

  • 10

    B skips

  • 11

    C skips

  • 12

    D skips

  • 13

    ABCD Skips

  • 14

    Run with Tether

  • 15

    Strides Pickups
  • Chapter 3: Assessments

  • 16

    Assessment - Dorsiflexion of the Ankle

  • 17

    Assessment - Dorsiflexion of the Big Toe

  • 18

    Assessment - Hamstring

  • 19

    Assessment - Hip Extension

  • 20

    Self Assessment

  • 21

    Assessment - Isolating the Big Toe

  • 22

    Assessment - Quad Dominance

  • 23

    Assessment - Single-Leg Squat

  • 24

    Assessment - Vertical Compression and Postural-Alignment
  • Chapter 4: Corrections

  • 25

    Correction - Dorsiflexion of the Big Toe

  • 26

    Correction - Hip Extension

  • 27

    Correction - Hamstring

  • 28

    Correction - Isolating the Big Toe

  • 29

    Correction - Quad Dominance

  • 30

    Correction - Vertical Compression and Postural-Alignment
  • Chapter 5: Bonus Resources

  • 31

    Mark Cucuzzella Air Force Marathon

  • Lesson 32:
    NRC goingforarun

  • 33

    Principles of Natural Running with Dr. Mark Cucuzzella

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Become a Highly Efficient Runner

Efficient Running is a 3 module multi-media and interactive course designed to teach all military members and civilians to be healthier and better runners. Running is a critical component in the USAF Fitness Assessment as well as an excellent activity for overall health. We hope to integrate this into the education of all military members preparing for their Fitness Assessment (FA). More specif...

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