AlertThe application for the 2017 United Airlines NYC Half is now open. Enter the drawing or claim your guaranteed entry today!

Funky Run

A form exercise that promotes body control and specific aspects of good form

Tags: middle school, form



  1. One at a time or in small groups have your kids begin jogging down a straightaway normally.
  2. When they're about a third of the way down, call out "Funky Run" and have them run with any kind of terrible or exaggerated form they can think of.
  3. When they've covered two-thirds of the straightaway, call out "normal run" and have them switch to their best running as quickly as possible.
  4. Vary the activity by instructing your kids to adopt and then correct specific funky flaws. For example, have them run with "funky long steps" or "funky arms" and then return to good form.

Performance Points:

  • Reinforce specific elements of good versus bad form.
  • Discuss basic elements of good form beforehand, for example reminding runners to run tall with their heads up. See our Form 101 section for the essentials of good form.
  • Emphasize making the transition back to good form. Leave plenty of room for that portion of the run and help those who are having trouble by giving them pointers while they run. Just make sure to stick to one pointer at a time.
  • Encourage your runners to pay attention to how they feel while running funky compared to running with good form.

Training Specifics:

Duration / Reps: 3-7 runs down a 50-100 meter straightaway

When: After the warm-up routine

You Need: A 50-100 meter straightaway


  • Promotes body control and specific aspects of good running form

Other Form Videos

Form 101: Introduction

Form 101 is a five segment series that explains the fundamentals of good running form. This segment covers the importance of teaching good form and six guidelines for approaching form training.

Tags: middle school, form

Form 101: Leg Movements

This segment focuses on elements of the leg movement that lengthen the running stride and increase turnover for faster running, and that promote comfortable, injury-free running.

Tags: middle school, form

High Skips

A form exercise that develops powerful push-offs and greater knee lift; trains the body to use the elastic energy stored in the muscles and tendons; and develops strength, power, and endurance of the quads, hamstrings, and glutes

Tags: middle school, form

Youth and Schools

New York Road Runners Mission