{"id":96421,"date":"2025-10-01T07:20:13","date_gmt":"2025-10-01T05:20:13","guid":{"rendered":"https:\/\/runlovers.it\/?p=96421"},"modified":"2025-09-25T20:39:22","modified_gmt":"2025-09-25T18:39:22","slug":"improve-running-footstrike-drills","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/","title":{"rendered":"Improving Your Running Footstrike: 3 Drills for a More Reactive Push-Off"},"content":{"rendered":"<p><em>An efficient footstrike doesn&#8217;t just depend on which part of the foot lands first, but on the reactivity with which it does so: through specific drills like pogos, skips, and butt kicks, you can train a stronger, more elastic foot for a faster and less injury-prone run.<\/em><\/p>\n<ul>\n<li>There is no single &#8220;perfect universal footstrike&#8221; (heel, midfoot, forefoot); there is an efficient footstrike, one that minimizes ground contact time.<\/li>\n<li>A reactive footstrike turns the foot and ankle into a spring that returns energy, rather than a brake that dissipates it.<\/li>\n<li>As children, our instinct would lead us to a more advanced and less traumatic footstrike than a heel strike.<\/li>\n<li>Drills borrowed from track and field, like &#8220;pogo&#8221; jumps, skips, and butt kicks, are fundamental for training this reactivity.<\/li>\n<li>Integrating these drills into your warm-up 2-3 times a week improves technique, specific strength, and helps prevent injuries.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"the-perfect-footstrike-doesnt-exist-but-an-efficient-one-does\">The Perfect Footstrike Doesn&#8217;t Exist, but an Efficient One Does<\/h2>\n<p>For years, one of the most useless and damaging battles has raged in the world of amateur running: heel versus toe. We&#8217;ve been told that heel striking is &#8220;wrong,&#8221; that real runners run on their forefoot, that there&#8217;s only one correct way to move. This is a dangerous oversimplification. The truth, as always, is more complex and much more interesting.<\/p>\n<p>There is no perfect footstrike that works for everyone. The biomechanics of an elite marathoner are different from those of a sprinter, and different again from those of an amateur. The real question we should be asking isn&#8217;t &#8220;<em>which part of the foot lands first?<\/em>&#8221; but &#8220;<em>how does the foot behave when it&#8217;s on the ground?<\/em>&#8221;<\/p>\n<p>The goal isn&#8217;t to force yourself to run in a way that isn&#8217;t natural to you, but to teach your body to be more <strong>efficient<\/strong>. And in running, efficiency has only one name: reactivity.<\/p>\n<h2 id=\"the-secrets-of-a-reactive-push-off-what-elite-athletes-feet-do\">The Secrets of a Reactive Push-Off: What Elite Athletes&#8217; Feet Do<\/h2>\n<p>If you watch a high-level athlete in slow motion, you&#8217;ll notice two things. First, their foot lands almost directly under their body&#8217;s center of gravity, not out in front. Second, the time it spends on the ground is incredibly short. As we&#8217;ve seen, this metric is called <a href=\"https:\/\/runlovers.it\/en\/2025\/ground-contact-time-running-efficiency\/\">Ground Contact Time (GCT)<\/a>, and it&#8217;s the secret to a fast run.<\/p>\n<p>An efficient footstrike transforms the complex system of muscles, bones, and tendons in your foot and ankle into a powerful spring. The impact with the ground isn&#8217;t passively absorbed but instead stores elastic energy that is immediately returned during the push-off phase. It&#8217;s the principle of a rebound. An inefficient footstrike, on the other hand, acts like a brake. Landing heavily on your heel with a straight leg far in front of your body brakes your momentum with every step, sending a traumatic shockwave up your entire leg.<\/p>\n<p>As children, when we ran barefoot on the grass, our instinct led us to a natural forefoot or midfoot strike, precisely to take advantage of the foot&#8217;s natural cushioning. We can relearn that reactivity.<\/p>\n<h2 id=\"3-drills-to-build-a-stronger-more-elastic-foot\">3 Drills to Build a Stronger, More Elastic Foot<\/h2>\n<p>These exercises, borrowed from track and field, are not a full workout but a set of technical &#8220;drills.&#8221; Their purpose is to retrain the neuromuscular system for a quicker, more elastic footstrike.<\/p>\n<h3 id=\"1-pogo-jumps-for-ankle-reactivity\">1. &#8220;Pogo&#8221; Jumps (for Ankle Reactivity)<\/h3>\n<p><strong>What it&#8217;s for:<\/strong> To isolate and strengthen the &#8220;foot-ankle complex,&#8221; teaching it to function like a stiff, reactive spring.<br \/>\n<strong>How to do it:<\/strong><\/p>\n<ol>\n<li>Stand with your legs nearly straight and your feet together.<\/li>\n<li>Begin hopping in place, always staying on the balls of your feet.<\/li>\n<li>The movement should come almost exclusively from your ankles. Your knees should bend as little as possible.<\/li>\n<li>Try to be light, quick, and as quiet as possible. The goal is to minimize your time on the ground.<\/li>\n<\/ol>\n<h3 id=\"2-skips-for-coordination-and-forward-drive\">2. Skips (for Coordination and Forward Drive)<\/h3>\n<p><strong>What it&#8217;s for:<\/strong> To improve coordination, posture, and to teach the foot to actively push the ground backward.<br \/>\n<strong>How to do it:<\/strong><\/p>\n<ol>\n<li>Start by marching in place, bringing your knees up high.<\/li>\n<li>Gradually increase the dynamic, turning the march into a skipping motion.<\/li>\n<li>The focus is on the push-off: the foot should land under your hip and push off forcefully, propelling your body up and forward.<\/li>\n<li>Use your arms in a coordinated and powerful way to give you balance and rhythm.<\/li>\n<\/ol>\n<h3 id=\"3-butt-kicks-for-a-quick-heel-recovery\">3. Butt Kicks (for a Quick Heel Recovery)<\/h3>\n<p><strong>What it&#8217;s for:<\/strong> To speed up the leg&#8217;s recovery phase. A quick heel recovery toward the glute shortens the leg&#8217;s pendulum, allowing it to return to position for the next stride more quickly.<br \/>\n<strong>How to do it:<\/strong><\/p>\n<ol>\n<li>Run slowly, focusing exclusively on your heel recovery.<\/li>\n<li>As soon as your foot leaves the ground, actively pull your heel toward your glute as quickly as possible.<\/li>\n<li>The movement is not a &#8220;kick back,&#8221; but a &#8220;pull up.&#8221; It should be quick and cyclical.<\/li>\n<\/ol>\n<h2 id=\"how-to-integrate-these-drills-into-your-warm-up-routine\">How to Integrate These Drills Into Your Warm-Up Routine<\/h2>\n<p>These drills should not be done cold. The perfect time to include them is <strong>after your warm-up jog<\/strong> and <strong>before a quality session<\/strong> (like repeats) or a race.<\/p>\n<p><strong>Sample Routine:<\/strong><\/p>\n<ul>\n<li>10-15 minutes of slow running.<\/li>\n<li><strong>2 sets of 20-30 meters for each drill<\/strong> (Pogos, Skips, Butt Kicks).<\/li>\n<li>Walk back to the start between each set.<\/li>\n<li>At the end, do 2-3 strides to integrate the new sensations into a more fluid run.<\/li>\n<\/ul>\n<p>Incorporate this routine twice a week. You won&#8217;t see results overnight, but with consistency, you&#8217;ll be making the most important investment in your running career: you&#8217;ll be building a more efficient, faster, and, above all, injury-proof technique.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Think you&#8217;re running the right way? Instead of obsessing over heel or forefoot striking, focus on reactivity. We&#8217;ll teach you 3 simple and effective drills for a stronger foot, a more powerful push-off, and a more efficient run.<\/p>\n","protected":false},"author":3,"featured_media":96416,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[15827,15122],"tags":[],"powerkit_post_featured":[],"class_list":["post-96421","post","type-post","status-publish","format-standard","has-post-thumbnail","category-running-main","category-technique"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Running Footstrike: 3 Drills for a More Efficient Run - Runlovers<\/title>\n<meta name=\"description\" content=\"Make your run more efficient and reduce your risk of injury. Discover 3 fundamental drills to improve your foot&#039;s reactivity and the power of your push-off.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Improving Your Running Footstrike: 3 Drills for a More Reactive Push-Off\" \/>\n<meta property=\"og:description\" content=\"Make your run more efficient and reduce your risk of injury. Discover 3 fundamental drills to improve your foot&#039;s reactivity and the power of your push-off.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-01T05:20:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"Improving Your Running Footstrike: 3 Drills for a More Reactive Push-Off\",\"datePublished\":\"2025-10-01T05:20:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/\"},\"wordCount\":948,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"articleSection\":[\"Running\",\"Running Technique\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/\",\"name\":\"Running Footstrike: 3 Drills for a More Efficient Run - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"datePublished\":\"2025-10-01T05:20:13+00:00\",\"description\":\"Make your run more efficient and reduce your risk of injury. Discover 3 fundamental drills to improve your foot's reactivity and the power of your push-off.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"width\":1800,\"height\":1200,\"caption\":\"\u00a9 depositphotos.com\\\/VaDrobotBO\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/improve-running-footstrike-drills\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Improving Your Running Footstrike: 3 Drills for a More Reactive Push-Off\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Running Footstrike: 3 Drills for a More Efficient Run - Runlovers","description":"Make your run more efficient and reduce your risk of injury. Discover 3 fundamental drills to improve your foot's reactivity and the power of your push-off.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/","og_locale":"en_US","og_type":"article","og_title":"Improving Your Running Footstrike: 3 Drills for a More Reactive Push-Off","og_description":"Make your run more efficient and reduce your risk of injury. Discover 3 fundamental drills to improve your foot's reactivity and the power of your push-off.","og_url":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-10-01T05:20:13+00:00","og_image":[{"width":1800,"height":1200,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"Improving Your Running Footstrike: 3 Drills for a More Reactive Push-Off","datePublished":"2025-10-01T05:20:13+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/"},"wordCount":948,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1","articleSection":["Running","Running Technique"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/","url":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/","name":"Running Footstrike: 3 Drills for a More Efficient Run - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1","datePublished":"2025-10-01T05:20:13+00:00","description":"Make your run more efficient and reduce your risk of injury. Discover 3 fundamental drills to improve your foot's reactivity and the power of your push-off.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1","width":1800,"height":1200,"caption":"\u00a9 depositphotos.com\/VaDrobotBO"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/improve-running-footstrike-drills\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"Improving Your Running Footstrike: 3 Drills for a More Reactive Push-Off"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/04-migliorare-appoggio-piede.jpg?fit=1800%2C1200&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/96421","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=96421"}],"version-history":[{"count":4,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/96421\/revisions"}],"predecessor-version":[{"id":96497,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/96421\/revisions\/96497"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/96416"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=96421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=96421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=96421"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=96421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}