Here is a neat technique for minimalist transition training: run backwards. How do you run backwards? On your toes of course. It's nearly impossible to land on your heels running backwards while staying upright. Go ahead, try this right now.
The truth is, once you're landing on the balls of your feet, you can run any direction you want including forwards, backwards, and even sideways with practice! This is good as it shows you how nimble you can be while running. Don't be one of those runners who complains about cobblestones or uneven sidewalks. A couple bumps and rocks add spice to your runs.
Find some place without too much traffic or too many people, perhaps a grassy field. Can you run backwards for a block? How about a half mile? Run backwards for a mile then apply everything you learn and feel the the forward type :-)
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