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Lie flat on your back, then draw your knees up so they’re bent at 30 to 45 degrees while keeping your feet flat on the floor. Place your hands behind your head and interlace your fingers. Lift your upper body 2 to 3 inches off the floor by contracting your abdominal muscles. This refers to a technique where one jogs at a single spot on a flat surface. This technique can be used at home or at work for practicing forefoot running. For those who wish to practice this technique, I suggest that you lean forward slightly and jog at a fixed pace.

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