OK, small rant. This will be the 4th time I have tried writing these comments. My apologies if the comments are overly brief, I'm on hour 3 today trying to get the comments to stick to this video, not counting the several hours I have already spent in previous attempts. (rant over, sorry)
The comments below are based on the "After!" section.
1) Upper body is good, but you are Overstriding (landing with your leg extended in front of you) and that forces you to heelstrike. Work on Midfoot/Cadence drills, and consider spending some time barefoot or in minimalist shoes to help encourage a lighter footstrike.
2) Form is pretty good, but you are running very tense. Relax a little, and bend your knees just a little more.
3) That is a prety solid heelstrike/overstride. SPend some time getting friendly with your midfoot :)
4)Small overstride/heelstrike- see my comments under #1. Also, pretending you are holding an egg when you run; light grip, not floppy in the wrists. floppy wrists encourage bad mechanics in the upper body.
5) Pretty good! Work on your Posture a little bit, try to avoid craning your neck forward, and try to keep your hips under your shoulders, not behind them. Run "tall".
6) Good posture and lean, but you're landing with your leg fully extended and hard on your heels. Midfoot/Cadence drills will help with that. Also, consider spending some time barefoot or in a minimalist show to discourage that heelstrike.
7) Great form for a sprinter, not so much for a distance runner. No need to pump your arms, 90 degrees the whole time should work nicely. And relax a little! Do what you're doing here, but don't drive the knees and elbows quite as hard.
8) Two big things. Bend your arms! Elbows at 90 degrees, please. Next, work on driving your knee through and not reaching your lower leg out in front of you. That will help cut down on the heelstrike/overstride.
9) See my comments for #1- heelstrike and overstride. Nothing that'll put you in the hospital, but if you work on getting that midfoot down, you will be much more efficient. You're also allowed to swing your arms a little more than that ;)
10)work on your Posture through the shoulders, and work on your Midfoot drills. You are a moderate heelstriker, and getting away from that will do you some big favors.
11) Not bad, but try to avoid pointing your toe down as you run. I know this makes it easier to land midfoot, but pointing your toe down requires you to tense your calf, and landing on a tense muscle is a fantastic way to cause injury.
12) A little more work on landing on the midfoot, and you will be doing great!
13) This is what I call the cadence shuffle. You're trying so hard to get the cadence high, you end up leaning backwards. Move that lean to forwards, and you'll be headed in the right direction (no pun intended)
14)Nice! Try to think about driving your knee through as you swing your leg forward, instead of leading with your foot. Everyone should pay attention to her upper body form- its great!
15) Keep your head up and looking forward, not down. More practice with your Midfoot/Cadence drills will help get you off of those heels, as will spending some time running barefoot or in minimalist shoes.
16) Try to focus on your Posture a little more, get those shoulders rolled back and the hips up under your body instead of rolled out behind it. Once you get that down, focus on the Midfoot drills.
17) Upper body posture could use a little work, and there is a pretty solid heelstrike/overstride going on. Consider looking at adding some barefoot running or minimalist shoes to your repetoire, especially at the beginning of runs.
18)Not bad, minor heelstrike. Work on your Upper Body Posture, get those shoulders back, no hunching. Keep your lower leg relaxed, don't pull your toes up before your foot hits the ground, keep your foot/ankle relaxed.
19)Posture/Lean is pretty good, but definitely overstriding/heelstriking. Midfoot and Cadence drills, focusing on where your feet are landing in relation to your body.
20)Pretty good! Make sure you don't tense your calves up, and get a little bit more bend in those knees as you touch down. Don't make your calf absorb the shock you knee is supposed to.
21) Work on your posture on the upper body, head up and looking forward, not down. Try to keep your knee bent a little, don't lock the knee when you're swinging it forward. Focus on driving your knee through, not your foot.
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