He might not have been a triathlete, but the great boxing champion Muhammad Ali’s words to “float like a butterfly” are no less true for triathletes. While elite athletes appear to float across the running paths and tracks, amateur runners often stop their momentum by striking the ground with the heel of the foot first.

Soft, swift strides with the midfoot connecting ground under your center of gravity will give you a fast rhythm on the run. Watch this week’s video for more tips on gliding over the ground, foot position and maximum muscle output.