Here we are mid-run cruising at a pace of ~ 5:41. This translates to the foot & specifically the Tib Anterior needing to work at about 10 miles / hour. In skiing, we are frequently hitting 20-40+ miles per hour, yet we train often & 0 miles per hour.
The progression: Easy strides.
Start on level surfaces, then incorporate hills, cutting, varying speeds........
Add cones or trails as you progress.
Few would suggest hopping picnic tables, yet how many of us will be launching in a couple of weeks?!
Anatomy: the Tib Anterior
Foot contact at a fraction of a second reaction time. Note the anticipatory reach & eccentric lengthening of the anterior shin muscles. The same muscles responsible for saving you from the "back seat".
Take home message: speed & managing ground force reactions matter!!!
Adding a short trail run each week or some strides across your lawn, will add value to you routine.