A common method of thinking about running is about pulling or “pawing” the ground. This is an outdated and disproven method that is unfortunately still employed by many individuals. Pulling the ground has a double edged sword effect of both using the hamstrings as an accelerant and plantar flexing the foot, exaggerating the stride and in effect, teaching the body to brake with the quads.
The forefoot strike should be done with the toes pulled up, where the leg action is a punch.  This allows full extension of the leg and the hips are pushed in front of the foot.  This also means that the quads and glutes are the predominant force generators and the hamstrings can be saved for deceleration and control.

Jaime Gamache M.Ed., CSCS, is Owner and Head Strength Coach at The Way Human Performance Institute.  Follow us also on Facebook and Twitter.   Any questions or requests for future topics, please email jgamache@thewayhpi.com