Traditional running shoes are airbags for poor running technique. We can coach you on the basics of the forefoot strike, but the quickest way to learn is to find a well-tended lawn (like the one across the driveway from PVCF), take off your shoes and socks, and run fast. You'll find that, without thought, you'll extend your foot with toes lifted and hit the ground just behind the ball of the foot. Your ankle will flex to absorb the impact, and then your hamstring will engage to flex the knee and lift your foot from the ground. The alternative is slamming your bare heel into the ground--it doesn't take long to realize that's not a good idea.

It's important to ease into this stuff. Buying a pair of minimalist running shoes like INOV8s or Vibrams and then running a 5k is a bad idea--it'll be days before you can walk without limping. But a WOD like today's, with its short runs and rests, is a great way to get acquainted with forefoot striking. Even if you hate running, just try it: it's basically impossible to "plod" with a forefoot strike, and feeling bouncy and graceful might completely change your attitude toward this most natural of movements.