1Land under your hips. No reaching out in front with the foot.
2Take slightly quicker steps than you do now: about 5% at a time, not a jump to a magic number.
3Build volume slowly. Change your form before you change your mileage.
Three elements: Pose (shoulder over hip over ball of foot), Fall (lean from the ankles, body like a board), Pull (pull the foot up under the hip, don't push off).
The drill routine
Do the 15-minute version twice a week, before or after a run. This is the dose FM 7-22 sets for building running skill (¶7-23). Short on time? The 8-minute version keeps the core drills, and the 3-minute primer hits pose, fall and pull as a warm-up before any run.
Cadence: run to a beat
Find your number: on an easy run, count right-foot landings for 30 seconds and multiply by 4.
165steps/min
One beep per footstep. Use earbuds on the run.
Use it for strides in week 3, then the first and last few minutes of easy runs. Stay at a new number for a couple of weeks before nudging it again.
Four-week transition
Finishing the full 15-minute routine checks off the next box. You can also tick boxes by hand. Your progress is saved on this phone only, nowhere else.
Bring it to Part 2 in February. In week 4, have a buddy film you from the side in slow motion on an easy run. Save the clip. We'll compare it with your November baseline and build on it: accelerations, rushes, direction changes, and coaching each other.
Faults & fixes
Have a buddy watch you and pick one cue at a time.
Soreness vs. pain
Landing under your body moves load from the knees toward the calves and Achilles. Hold your weekly running volume steady during these four weeks.
Expected: sore calves the next day or two.
Back off: pain that is sharp, gets worse during a run, or lasts more than a couple of days. See your H2F team or medical provider.
On a lower-extremity profile or nursing shin, calf, Achilles or foot pain? Do the pose and fall drills only and skip the hops and pony until you're cleared.
Drill videos
Official U.S. Army H2F clips, named to match ATP 7-22.02, plus one from Pose Method. Each is under two minutes.
Muster Readiness is an independent, unofficial resource. It is not affiliated with or endorsed by the U.S. Army or the Department of Defense. This page collates publicly available guidance from FM 7-22 (Holistic Health and Fitness) and ATP 7-22.02 for a unit class; it is not medical advice. Follow your unit's H2F team and your medical provider.