How To Run Properly | Running Technique Explained
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- čas přidán 17. 05. 2024
- Running doesn’t come naturally to all of us, however, it’s something that we are never exactly taught. Whether you’re completely new to running or a seasoned runner, Heather is going to take it back to basics and revisit how to actually run!
Welcome 0:00
What is wrong with my running technique? 0:22
Correct running posture 0:44
Foot placement for running 1:19
Torso when running 3:55
Using hips when running 4:33
How should I keep my shoulders relaxed running? 5:03
How do I use my arms when running 5:23
Head position when running 6:58
How to breathe when running 7:45
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We were born to run. To some of us, this statement might feel a little far from the truth, running doesn’t come naturally to all of us however it’s something that we are never exactly taught.
Whether you’re completely new to running or a seasoned runner who isn’t entirely happy with their gait, today Heather is going to take it back to basics and revisit how to actually run.
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
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I've followed this video exactly, and now I run great. The only downside is that now I have a British accent,
You wont talk while youre running anyway or do you? Lol
I wouldn't say that's a bad thing haha
Best accent in the world 🇬🇧
🤣
No offence but some accents coming from India are not “better” 😜
Cops still got me
Hahahaha
😂
LMAO
Hahahaah
That's because you haven't watched the next video "How to escape from cops - properly"
One thing that she didn't say and many beginners will probably not realise immediately is that once you get fatigued, the body starts to hunch and you lose good posture and coordination. That's your cue to stop or slow down. Beginners in particular have a tendency to go faster than their current level of fitness would allow (I've been there...). Try to be relaxed while running. There will be a time for huffing and puffing workouts but it's NOT at the beginning of your journey.
And on this note: if you have an overenthusiastic friend encouraging you to keep up tell them to either slow down to YOUR pace or not to bother. Your goal is to stick with running in the long term, not injure yourself like an idiot the first few times you do run.
What if im at a martial art and then i need to run 3km time limit is 10 min and there is somone pushing you from the back to make u run, so im here for searching how to get better stamina on running , any tips?
I love that and yes I definitely agree
Exactly what I thought. Thanks mate.
Thank you great advice! Been running for 3 weeks and I feel it in my knees 🥺 have to take it easy
thanks for the tip
My parents say I run like I’m carrying a fridge on my back😭😭
Wait your not supposed to run with a fridge?
@@deadash7321 nah - you're only supposed to take on round Ireland
Don’t worry mate I run like a penguin
Lol. You do that thing were you lean foward excesively. Don't worry, that means you are a runner
Well my parents say I run like a headless chicken
Feet/Ankles:
- Slightly bend knee (so not extended)
- Land flat/mid foot
- Foot lands underneath body (not out)
- Land while the other foot starting to move backward
FOOT UNDER BODY PRACTICES:
- High knees (focus landing on the mid-foot & being springy)
Do Half way, then to waist, 10 sec reps
each
- Hand Butt Kick (Focus on keeping upright
Posture & landing on mid-foot)
Do Half way, To hands, Then moving forward
45ft (jogging back)
Hips:
- tummy tucked (easier to lift knees)
- Strong Butt
- Hips not too tight
- Hips Facing forward
Shoulders:
- shoulders open
- Relaxed (otherwise will restrict movement)
- Shoulders only move when the arms move forward
Arms:
- Elbows should be bent & near the torso
- Hands are relaxed
- arms only moving forward and back (never sideways)
ARMS ONLY MOVING FORWARD & BACK PRACTICE:
- Pump arms forward & back (Focus on keeping shoulders
relaxed)
Do w/ Feet together, Then one foot in front switching after 10 pumps
Head:
- Head aligned w/ body (head shouldn't be leaning or moving)
- head looking far & straight ahead, held high
Breath:
- Breathe with BOTH the belly and chest
- Do the exercise below before running (Makes you relaxed and prepared)
CORRECT BREATHING PRACTICE:
- Hand on belly & lift the hand by filling up the belly AND chest
Do Laying down, Then Standing
Body:
- Strengthen the core & the muscles around hips
- Body should be standing upright (Imagine a line going from the feet to the head) & tilt a lil forward
BONUS TIP:
FOCUS ON ONLY 1 TIP TILL IT BECOMES A HABIT, THEN MOVE TO THE NEXT TIP (To avoid getting lost in information)
Thanks
Gracias. Mi amigo
Thanks so much
you are awesome. thank you!
Could we make this the top comment instead of those nonsense comments. Thanks
"Stand up right, head held high, shoulders nice and open, tummy tucked in, hips facing forward" ....damn i feel knackered already.
Lol
It's like SpongeBob trying to blow the perfect bubble
She makes running look effortless, I wish I can get like this.
B B learn about mewing. The tonge and teeth effect the whole body
ANYONE CAN DO IT IF YOU TRY !!!!! I hate when people say that they wish they could do something lol, all you have to do is practice and take your time
Did you seriously just say that mewing is the answer to good running form? Thats the dumbest thing I've heard in a bit
@@grapefruitrunning lmao right
ofc this 1 that actually compliments her and means it is the only comment that gets a heart
my brother says i run like a dying giraffe so i’m trying to fix that rn
@@hydroflasksarecold4831 hahaha great coach
my dad said i run like i’m a wobbling penguin :)
I want to see u running since i haven't seen dying giraffe
Giraffes are fast
😂😂😂😂😂same
My running form deteriorates to the point of me looking like the hunchback of Notre Dame.Great video,simple and to the point.
Nice I run like my leg is going to be dislocated
@Chet Ripley hahahahaha
😂😂
All of these are me. Lol dangit
Oh my lord 😂😂😂😂😂
Thanks for this video. Makes complete sense. I'm 62 and a brand new runner. Still at the walk 1 minute then run 1 minute phase, but I suppose you all started there. Fairly fit from walking 5km each day. Wish me luck!
Good luck!
How has it been going? I started jogging just over 2 months ago but realised I need to learn technique
Good luck, mister!
Do we get an update?
Good luck sir. I'm start running this month consistently. This video help me what I'm lack off.
After a year of running "wrong" i tried this, and my calfs exploded.
In muscle mass? XD
Thats how you know its working lol
Don't get her wrong. Running on the front side of your foot is wrong as well. The point is to make a push with the middle of the foot and under the center of mass. It can be achieved both ways with running using the heel and using the tip of the foot as well. But the trick is that in both cases it's just a touching point meanwhile the main hit and push is in the center. Forcing new "technic" with mistakes can lead to injury, beware. If you wana change it anyway - better do it with a coach.
Hahahah
What part of your legs were you using if not your calves?
I just ran a five-mile-loop I do regularly focusing only on technique I watched in this video and ended up running it faster than normal and felt better than normal at the end. Technique made all the difference. Especially relaxed arms and midfoot. Thank you.
Tried to run 5mi yesterday (normally I can do this but had medicine change and was already exhausted) I got to 2 and couldn't do anymore. Going again tonight and hoping for better results. Never know about the mid foot thing, but I'm hoping I can have a redo! Feeling confident!
I'm here because I forgot how to run during COVID-19 lockdown.
Same
Im here because i learned i don't know how to run during covid19
"i'm in this comment and i don't like it"
😂 😂 Same
Hahahaha same
So this is all fine, but what about Naruto running? I feel like we missed a crucial running style
'we'?
Real mature, jackass
right!?
@@FUCZcamsCensors real badass, jackass
@@FUCZcamsCensors r/woooosh
With regards to arm movement, your arms are really important if you want to increase your steps per minute. Don't move your legs faster - move your arms faster. Your legs have to keep pace due to the contralateral nature of walking/running. Doesn't sound intuitive but it does work.
Thanks very much. I’m a 54 year old man and I’m in the process of replacing some bad habits with good ones. I’ve never really ran before but I’ve now completed Couch To 5K, and I’ve found running to be a really fundamental part of my life improvement. Having said that, I’m still rubbish at it and I’m finding the help and advise from your channel invaluable.
¹×
Awesome! I wish you luck
How has it been going? I just finished couch to 5 k last week and have come here to improve my technique. I think I'm hooked
I also consider running a great tool to replace the bad habits! Wish you good luck!
I’m starting couch to 5K and it’s been really hard.
I spent most of my life landing on my heels when I ran, and I felt like an elephant. I was always the slowest runner, even when I was a very fast swimmer. Even as a slim person, I was slower than the obese kids. It was humiliating. I always thought that bad running was just in my genes. Then, my husband told me that I should try landing toward the front of my foot. Now, running is so natural and fun. WHY didn't they teach this is PE when I was little?!
This is exactly what I have..
You’re not supposed to land on your heels??????
PE doesn't teach anything
Exactly, except I'm obese, so if I run for even an ⅛ of a mile, my shins literally feel like they're going to break, and I've never understood why other kids who were bigger than me could run further
I'm not gonna lie, I knew I was shallow but I didn't think it extended to my breathing too!
don't be embarrassed by your running techniques, your doing great, progress is progress no matter how small.
Phoebe Buffay are you watching this?
Pheobe has perfect form
@@davidoftheforest3822 That's not what I meant.
I was referring to the episode"the one where Phoebe runs"
😂😂😂😂
@@Epycgirlie84 I like your username 😂
@@vidhikhurana8173 I know lol
Even after all my years in the Marine Corps and exercising all these years, I learned so much from your video on running form. I wanted to be able to run better, longer. I followed the tips in your video and my run this morning felt so much better. Thank you for making this video. :)
I’ve always loved watching how Heather runs. Her running form is near perfect!
Thank you Ken, now I just need to get fit!
Heather Fell ....... You’ll do fine. 🙂
All the best in your 2020 endeavors. 💪🏃♀️🚴♀️🏊♀️🏆🥇
I always think, "Yup, the Olympics is showing."
Nice to hear some of the reasons behind common running exercises. I'm currently practising to tilt forward more as I'm leaning back and pulling with my legs too much
I felt dumb for searching "how to run" online but I actually learnt something today and it's this kind of information we should get in school during PE. My feet keep on tangling together and that's probably because of my posture so THANK YOU SO MUCH for this video!!!
Thanks for the vid. I'm 52 and have always been in occupations that required me to run, military, diver and fireman. I did it, but, hated everyminute of it. Now I know I've been running flat footed and corrected it. You're awesome thanks!
Visiting this video as I think my horrendous running posture is causing me knee injuries (runners knee, luckily not tendinitis)...... bad heel strike, foot rolls out to in as it tries to mirror my walking style, taking all these points away and practicing my new learnt form in the garden tomorrow! Thanks GTN!
i ran cross country in high school and had to stop after dealing with stress fractures and shin splints. i picked up running again last month and started dealing with the same problems - so glad i found this video, wish i would’ve learned proper form sooner. thank you for the help!❤
Thanks, this was really straight to the points with really good practice ideas.
Thank you so much for this, my knees hurt so bad after running! I cant run everyday because i need to take breaks... I tried running flat foot instead of heals first or toes first, and no knee pain happened! thank you ❤️
most importantly, run slowly! If you're breathing hard you're going too fast or the terrain/elevation is too much for you.
My ankles really hurts when i run, this kept happening for 2 years whenever i train and it did not improve at all, i lost my motivation for training, became fat and lazy and now i want to come back, even when my ankles hurt so much, i had a good body, because i kept training even when it presses hard on me, i even took breaks, came back, same pain...
I asked my boxing coach, he just made me do "put your leg on a high place, then move forward with you body and come back, repeat" which helped temporarily but it gets back at me when i start running again, frustrating
This really helped me overcome the challenges i faced in my running times.
thank you so much!
Hey thanks guys. Studied a ball of this over the years. But this condenses much of the really best advice .... no bull. Quality content. Thank you!!!
Amazing video! Just I was looking for... Thanks for the great content
I learned how to sprint by taking cab rides when I had no $🇨🇦.
Great informative video. I have been suffering from lower back pain my acupuncturist suggested I worked on my running technique and found myself landing on my ankle all the time, that is very hard on your lower back so I will implement the tips on this video to correct my posture.
This is an EXCELLENT video. Thank you so much for the clear and concise explanations. No long winded anecdotes no one cares about or B-Role fluff.
This was actually so helpful. B4 this video when I used to run really fast I’d fall over and stumble by becoming off balance and my feet couldn’t keep up with the momentum. but after I kept my upper body straight I have so much control
I’ve been running on and off for about 7 years and I took some track and field, but my sister is just starting to run and I want to help coach her. Could you do a video on how to train for mid distance? This video was really really great!
Awesome! It’s about time that somebody did this. Many thanks.
Great video. Thanks for uploading!
Great presenting, Heather, clear and precise. I’ve been enjoying your C25K series too.
Thanks for the upload, very informative as always. I've suffered from ITBS in the past and trying to get back into running gradually to avoid further injury. There's so many interconnections with your points here. I read that simply keeping your head straight and looking far ahead is a big help, as if you're looking down at your feet it comprises your entire structure and probably causes you not to utilise glutes as much. Likewise having a weak core also seems to compromise the form a lot. Will try the exercises you've mentioned here for glute activation and keeping knees under the body during stride - would it be good to do those directly before a run as part of a warm-up?
Wow, I never thought about how my head placement affected my runs! Now I understand one of the reasons I struggled so much today! Thanks for the video!!
Exciting, good luck implementing this in your runs!
Thank you for this! I liked how you broke everything down and kept it flowing. Will definitely share this useful info with my students who train for obstacle course races.
Really nice video, great advices and awesome production. Thank you!
Exceptional tutorial. Thank you so much! I will incorporate these drills and give running a try. I'd like to become one of those ppl who are good at so they both fully enjoy their run time and abstain from injury. God bless you for this detailed vid.
This was a very well thought-out video. Usually running tips concentrate on one or few specifics. E.g. I wasn't aware of the benefits of tilting the hips backwards. And the breathing part, though kinda common knowledge, still touched a sore spot.
In a word: great!
Brilliant video! Thank you 😊👍🏻
Incredibly informative and helpful. Thank you!
i was making an animation of someone running and this was very helpful. thanks!
I can almost certainly swear I cured my runners knee by switching my walking style from heel first landing on the ground to mid-foot landing first. It activates my entire legs muscles and that's how my runners knee disappeared overnight.
At first, you look like you are limping but it works.
I tried this and I tired EXTREMELY quickly. One mile in and I was done.
Normally I run for about 3 miles before I get tired at all.
I’m hoping that it’s because I’m using a lot of muscles I’ve never used before. 🤞
@@TheMichiganFisherman I hope your knee improves.
And yes, you activate some muscles that have gotten weak from non-activation.
Just what I was looking for! Thank you! I'll get to work right away!
Awesome content .. many thanks
I appreciate this channel a lot. It was mark's video on breathing which made me like instantly go form 8km/h on my aerobic block to 12km/h. I used to inhale from the nose and exhale from my mouth. Now 2 step inhale and 1 step exhale and I run fast.
I'll put this technique to use today and for the next 2 weeks and I'll report my results.
Do you use a treadmill? You might like checking out my channel, if you do. Cheers!
Result bata bhai
i have been coming back to this comment every day for the past 3 years in hopes of an update... i'm starting to get fatigued...
I've been able to slowly work my way up from running 5 mph for 10 minutes to running 7.3 mph for 10 minutes. THEN I became interested in running form and came across many videos that have similar advice to this one. This video is particularly good because of the explanations and exercise tips.
Anyway, after applying the principles and changing my form to avoid heel striking and to adjust landing points, I am actually only able to run for 5 minutes! And I also got shin splints. What I take away from this is that the parts of my body that are needed for proper running form are weak, and need time to strengthen up
I used to get shin splints each time I would try to get into running again. Then instead of running I started walking up and down hills each day. With a very steep hill at the end. After 3 months of that I tried jogging, and now some actual running, and no shin splints. My knee hurts from running downhill, so I won't do that again for awhile.
I had surgery on both of my knees at 19 and never fully learned how to run again. I am now 28 years old and can’t wait to get back into It because of your video. Thank you! 🥰
Incredibly helpful. Looking forward to adapting these techniques
you know you're at rock bottom when you have to look up how to properly do something you've been doing since you stood on youre feet
you were walking not running, even if you were running it's just basic run that doesn't last for long
Im a terrible runner and ive just started a 16 week beginner's program to train for my first triathlon this upcoming spring. It's gonna be a long road and fundamentals are key to growth and covering long distances. So, thank you for this video and here's hoping it makes a few future running days and brick sets ahead just a little less painful!
Terrible runner, beginner and you're going to do a triathlon? I'm struggling to be able to run 2km's after almost a month. How did you do?
I’ve never been a fast runner for as long as I can remember. At first I thought “maybe it’s because I’m not skinny.” But now I realize that it was my posture the whole time. I gave this video a try and now my calves are burning. Gonna keep your tips in mind next time I run. Thank you.
Thank you so much for this video
I never knew I was a shallow breather.... this could be a game changer😂
Thank you for this. This will sure help. I have mobility issues and chronic pain due to injuries. I do walk, a minimum of 5K most days. I've done 3 virtual marathons in the past 2 years and a 50K just weeks ago. Knowing this should help hopefully to get beyond the pain.
Best video ever ! Showing right form, well educated explanation, amazing !
Beginner here, this has been the only helpful video I’ve found across CZcams. 👏🏽 thank you!!
I'm starting to run again after my second knee surgery and I hope I can use these techniques properly to not ruin my leg soon again :D
I'm a flatfoot and it just pains a lot after I run but I like running and am determined plus this video helped me a lot
Oh Wow!! Game changer!! I'm 57 just started running 5 to 6 KMs 5 days a week and after watching your video yesterday implemented some of your great tips and almost NO FATIGUE!! Runners High !! Thank you 🙏
Great tips as always! Thank you.
Thanks alot had to forward this to my friend I run with
Thank you for sharing your knowledge 🥰
Now I re-learned how to run 😂🏃♂️
*true story*
I haven't run since I was young. Now 55. First few weeks, only slow and very short distance of 20 - 30 yards then walk and keep that going for 5 - 10 minutes then break then keep this pattern going for about 30 minutes. Knees were in pain even thought I was stretching. Followed your video and the next time knees were a little sore but definitely not the pain from before. Big difference. I was doing everything wrong except the arms. Thank you.
Wow loads of things to work on and learn from thank you 🙏 was great video 👏🐶💕
I prefer to run with my torse leaning super far forward and my arms trailing behind me. Its faster.
🎶 she's a runner she's a track star 🎶
🎶she can run away when it gets hard 🎶
thank you for the advice 🤍
Finally the exact video i was looking for ❤️
That movement when you’ve been walking wrong your whole life
Before running-
NO FOOD FOR TWO HOURS BEFORE RUN. 15 minutes of warm up ( leg stretches, back exercises. Have correct running shoes that works for you. Having a sip of water before going on your run.
DURING RUN.
My breathing technique is breathe in through nose, hold for 2 seconds exhale through mouth. Then when I need to push myself ( change of pace/ inclined ) do the same and then breathe through mouth hold 1 to 2 seconds.
Keeping back straight while running, not slouching.
Listen to music, something high beat. Keep to a pace that works for you. For example
1mile - 7.30 mile
2mile- 8.30 mile
3rd mile 7 minute mile.
AFTER RUN
Run one day and then 2 days off. Have a water bottle ready for you when you're back to your start point.
Disclaimer been running more frequently, however since carrying out breathing/ correct gear/ warm ups/ pace etc I've improved speed by 5 minutes.
May I ask what exercises you do for a warm up?
@@naseebmalhiable I recommend first just shake your feet get the blood flowing into your lower body ( reduces chance of injury) each foot for 30 seconds.
Switch to hamstring stretches, use stairs for further support. So stay on base surface just lift your one leg on each step until you physically can't go any higher. Hold each leg on the stairs for 30 seconds while trying to reach your foot.
Next exercise Sit on the floor and try and reach both of your feet while sitting down. Hold for 30 seconds.
Next stand up, stretch your knees.. lift your foot up bend foot behind you. hold position for 30 seconds. Once you've got the balance just pretend to be kicking a ball while having your foot behind you. ( Should feel your knee feeling more flexible.)
Stretch Groin, so simply lift your knee and rotate 360 degrees slowly for 30 seconds without touching floor.
Lastly stretch lower back. Lay down on the floor, with your face facing the floor and do the Lumbar extension and the thoracic extension.
Even when not going for a run, its worth trying to do some sort off stretching exercise each day.
hope it helps!
@@jm23970 This is so kind of you! Thank you so much for taking the time to give me advice.
I just followed your warm up before running a 7.5km and felt so much stronger during my run and got a PB!
Thanks again :)
@@naseebmalhiable No problem! I am so proud of you! Any questions or anything I can help with I'm more than happy to help out as best as I can! Well done again!
You are an amazing teacher!!!🙌🏻
Thank you so much. This video perfect for me.
Instructions unclear - run a sub 2 marathon
I have to learn how to run the "right way" since everybody laughs at me in school and I am bullied for it. This one girl even came up to me (my friend) and said "They aren't laughing with you they are laughing at you, including me." she is still my friend and even though she said that months ago my anxiety won't let me forget about this, so thank you for this video. Maybe now I can fit in, so I am hoping that this works!
Top grade friends you have there.
Ok let's go deeper into the anxiety. It's not anxiety that lets you forget things, it's your memory. I still remember things that went wrong or people that did me wrong in my childhood, everybody does. Putting feelings in a box and calling them names likes anxiety or stress or whatever only fuels those names and makes them real. Being scared or nervous doesn't make you anxious or stressed, it just makes you scared or nervous.
Get in touch with your feelings without overexaggerating them.
That being said:
Be proud of how you run, train hard, maybe you'll outrun your "friends" in a few weeks or months, having a good running style doesn't only prevent serious injury in short and long term (if you have or get a medical background you can actually see how people are damaging parts of their body with certain running "styles") but it also makes you run faster and longer.
@@MrPoldekrosmol Anxiety is a real thing, not some scary word that makes things worse. I get where you're coming from but please don't assume that every people talking about anxiety is just "exaggerating", as it is harmful and unhelpful for them!
it's easy to be an armchair quarterback! Anyone who at least tries is doing far better than the fat asses critiquing.
Thank you so much for this video, it has been really helpful for me now that I´m trying to get back to jogging!
Great tutorial video, spot on, thank you❤
Great video!
Thanks :)
I have been running on my toes for over a decade and every time I start a running regimen I am forced to stop after a month or so due to shin splints and other injuries. I had two coaches help me see this problem and I have been trying to land farther back on my foot so that my entire foot makes contact with the ground while I run. I already notice a huge difference and am able to run farther and for longer without pain and no injuries yet!
actually running on your toes is in fact the correct way to run if you want to maximize efficiency, it maybe that
a. you are running to slow in which case landing farther back on your foot is preferable
b. you have a muscular or structural structural weakness that is causing your calves to work overtime.
When I started jogging I used to get pain on my quads, shins and lower back. I started working out and focused on strengthening these 3 things and now I get no pain at all because the muscles are much stronger and are all firing when necessary.
Once you make it a point to jog quicker you are gonna have to land on your toes and do more strength training
@@David-ej1ps Thanks for the advice! I actually do a lot of strength training (many years of physical therapy has taught me that lesson), but landing closer to my mid-foot rather than on my toes while running has been the difference between injury and not injury for me. Maybe that is not the case for everyone, but everyone is different.
You are correct that I am not much of a sprinter.
That is my problem as well. I ran track & field for years and you were told to run on your toes. I also ran cross country just to stay in shape. But now I just run a few times a week and it's painful, even with the correct shoes. I know it's my terrible form.
Ingrid Stolt also recommend getting someone to record you front on. You could be landing too much on the outside or inside of your foot and also your legs may be crossing over. Once I fixed this my shin splints went away
@@mostunique5941 That's great that you were able to make your shin splints go away! My coach filmed me running at all angles which is how we diagnosed my issues. I am still running pain free!
This was brilliant thank you.
So excited to test this out tomorrow!
Lots to think about which takes my mind off that whingey first km 😂😜
Run like COVID-19 is hot on your trail.
Savage Poet he dead 👀
oh if you only knew what we were heading into :(
High quality video! and videos in general. Thanks!
Thank you very much. The best explanation which I could find.
Awesome. Pools will be closed for who knows how long. So, time to transition into running and cycling!
Sadly for me it was my time to transition to swimming actually :-(
Aaamen, Bro!
nobody rows...
Pools closed
I just kinda meditate while running. My body did most of this on its own automatically once I turn my mind off.
that happens to me after 3rd mile and next thing i know im at 8 miles
teach me the ways
That’s so cool
This guy doesn't even need legs. He just floats around the trail.
itspugs the secret is to distract yourself. Put a video and get to it
Thank you for your tips. I am going to try it right now!
Thank you so much truly needed it
Is anyone learning how to run in case of a zombie apocalypse? i am, cuz i cant run over 10 seconds without twisting my ankle
i thought that the heel kicks to the bum - drill - looked like an audition for Riverdance 🤣
Thank you, so informative!
great tips! Thank you!