Christopher McDougall, author of
Born to Run, published a
paper in the New York Times where, among many other things, he describes a good training to obtain a proper technique and a good posture: the 100-up exercise. With his talent as a narrator, he narrates how he digged up this secret, from
W. G. George. Here is the description of the exercise:
The 100-Up consists of two parts. For the “Minor,” you stand with
both feet on the targets and your arms cocked in running position. “Now
raise one knee to the height of the hip,” George writes, “bring the foot
back and down again to its original position, touching the line lightly
with the ball of the foot, and repeat with the other leg.”
That’s all there is to it. But it’s not so easy to hit your marks 100
times in a row while maintaining balance and proper knee height. Once
you can, it’s on to the Major: “The body must be balanced on the ball of
the foot, the heels being clear of the ground and the head and body
being tilted very slightly forward. . . . Now, spring from the toe,
bringing the knee to the level of the hip. . . . Repeat with the other
leg and continue raising and lowering the legs alternately. This action
is exactly that of running.”
Here is Christopher McDougall showing how it's done:
He then published two blog posts related to injuries, posture and the 100-up exercise:
the barefoot MD, in his own words,
100-up and the vampire bite (aka, plantar fasciitis).
Some interesting comments on McDougall's post: