Run Faster with LESS Effort by Fixing This Simple Mistake
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- čas přidán 11. 09. 2024
- Finding your body's perfect running form will help you to run faster with less effort. In this video, I'll show you how to improve your running technique to get you running faster, more efficiently and help to prevent running injuries.
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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The video summarized in 1 second: lift your feet higher 🤯
You know this is a poorly made advertisement for his other instructive videos. Most of positive comments here are awkward or with unnecessary details such as "I’m a physiotherapist. Very informative. Subscribed." only to show as if someone with expertise approve this video worth watching. There are so many views but really few comments and among them are two donners, lol, another way to make ppl think this is something to watch. Marketing is a brain game and this guy thinks youtube viewers are pretty stupid.
I feel like this video could have been half the length 😮💨
Yep but CZcams has hoops and targets if you want to make a living and have your videos get eyeballs.
Very much don't hate the player
yust double velocity. its also very slow spoken
In other words, not much information but need length
There’s some irony
This dude can’t get to the poiiiiint
I play this video with 2x speed, and still feel it's too long. You should fix your video's cadence I think 😅
Content creators paid on time spent watching 😅
You should fix your autention span
@@sehrhobbylosits not my attention span it’s value/time ratio that’s unbalanced. It could be literally 30 secs talk
😂😂
This type of comment is so subjective. Depends on how familiar you are with the content and how much you want an explanation rather than a quick fix. Just speed it up if you already get the gist...
4 weeks of metronome training has helped me increase my cadence by almost 10%
The issue for me is increased cadence usually increases my heart rate beyond zone 2. Zone for most of my runs.
Same here, I have a quick shuffle without heel strike but slow pace
I have the same problem. When I increase cadence my HR increases and then I have to walk. Any suggestions
Maybe focus on the bigger picture, rather than the priority of solely staying in zone 2. James is describing technique improvement which has a long term benefit to your running efficiency. Switch the hr monitor off whilst you are working on technique until it becomes second nature. You will find by the time you've adapted to increasing heel lift and a higher cadence that your perceived effort will drift back into zone 2. It may take a month or two to get there depending on your weekly mileage but the long term benefits of enhanced run mechanics and efficiency gains are worth the time spent.
I give myself the gift of 1-2 runs a week with no HR monitoring. Pushing yourself is how you run faster, once you've built a decent base. Worrying about HR during those runs would only negate the purpose of the run.
On my zone 2, I focus on that. Tempo/ strides focus is on speed, no HR. Hills are on strength and technique, no HR. Focus on the purpose of each run, and you'll make progress. Best wishes!
What If I told you Zone 2 doesn't matter that much if you run 3 to 4 times a week? Its mostly for people who run over 100 km divided in 7-10 runs.
It is the technique I have been looking for years; unfortunately, I needed to jump to 6:25 of the video to discover the technique.
Indeed. They really milked the reveal
Be grateful your even able to learn a technique online for free. This is an experienced runner giving you training...
thanks a lot bro
@@SuchiKyusachihe is literally selling a course in the end of the video lol. It is not like he is doing it because he is cool. CZcams is monetized and time is money. I skipped straight to the point so I had time to waste sending this message. Cya
@@SuchiKyusachiGive me a break. Running and knowledge are for everyone.
Could have been a 10-second video
not really.
Anything could be something else if you think about it
My first parkrun 26:37 in 2016, and nearly heart attack, 2 days of headache, but back next week and done 20s faster. Today im 45 years old, and week ago I done my pb 18:11.
To convey mechanical principles in dynamics visually is not easy (pendulum great), then to apply them to running visually is equally as difficult, you got me there enough to try. Thank you.
Thank you James.Just getting back into jogging (6th day of 4 mile runs) and was doing the old plodding shuffle at 160 spm 12:30 minute miles and today picked my heels up, ran more upright and automatically engaged abs,glutes,and hammies a bit and ran 11:15 minute miles at 168 spm and my stride length increased from .81 to .89 meters.I'm excited to get back to my normal 10:00 mile soon.Free energy baby!!!
Seems like the kind of thing that should have been taught in P.E. class, but never really was. Their focus was on other things for the days they focused on track type activities, so you either did well naturally or always suffered through it.
Ah, P.E Lessons. Make everyone run round the track as fast as they can, then shout at the ones at the back for being useless.
Linda would benefit from counterbalance her leg movement by changing her upper body movement. More spine rotation and less arm movement. By doing that she can keep moving her legs the way she does.
Good luck Linda! Don't let all the hate get to you
The physics part is correct but I believe the form is still a bit off - the tell is the landing on the tip of the foot, missing proper ankle dorsiflexion to land mid foot (the shin will cry ...), thus missing out the running efficiency from energy store/release of plantar facia. (I believe it's also not landing straight below. The little angle could still cause injury in the long run.) The "butt kick" should be under, not behind.
7:00 my new move on the dancefloor.
Sir, let the haters fuel you. I found this video very helpful. If someone said raise you feet higher I would not have known what they meant. I Immediately went from a 14 minute pace to 13 minute following this technique. Been following for about 2 weeks and I thank you
Great video Linda and James! Made me realise at least part of what I am doing wrong! I need to get a video done for you!
Thanks! Yeah get a video sent over and I'll take a look for you!
What I have noticed with fixing my cadence is that I started running more efficient instantly. Because you focus on smaller and more controlled steps beneath you. Your upper leg is used to lift up your leg forward, while the lower leg is to slightly catch yourself and push off slightly (or more depending on your running pace). The trick is to lift up that foot (and knee) ever so slightly more and it should feel effortless in the right pace. To pick up pace my upper body becomes ever more so important to get this fluidity and makes it feel much easier to settle in the right, faster pace. Another thing overlooked imo is having your core engaged and keeping your back straight (not hollow or stooped forward). This gives you the right posture, better and easier to swing your legs right and gives you more support from your upper body swing. All this togethered with breathing controlled really upped my running speed without much effort.
At 6'01" ~ 185cm, long legs, my runs average cadence 160 any more than that I am racing! I struggle with the idea cadence should be this or that. A short person (short pendulum) a 170-180 cadence makes sense. I do agree with raising your leg higher makes a big difference but it takes practice. Great video as usual!
With focus i can run 170 cadence at easy pace as slow as 6:30min/km so 10+min/mile and i am 189cm. It just takes practice and time i guess
@@AG-hw1uz just checked my run from this morning. It included sprints but the average was 160 cadence with 9:40min/mile on the rest/recovery portions. The series 15sec sprints were about 188 cadence with 5:53min/mile. I will try to focus a bit more. Thanks.
No problem i am also still figuring it out. Just don't try and jump all the way to 180 maybe just start with trying to stay around 165 because i can feel awkward at the start.
A nice and easy tip I figured out: listen to music with your desired cadence as bom and don't hop too high too soon! If you're running at 160, try 165 or 170. After a while it will feel more natural. A year ago my cadence was the same as yours, now its in the high 160s, when racing 5k/10k or doing intervals, it's more in the low 170s.
@@PatrickWoerner Thanks, I will give a try.
I’m a physiotherapist. Very informative. Subscribed. 👍🏼
I hate to say it, but your videos take a long time to get to the point
Thanks for putting this video together, James! You explain the leg mechanics better than most videos I have seen. One question I can't find an answer to: is there any correlation between an individual's height and their ideal cadence? I am 6' 3" and really struggle to get my cadence much above 170. Do longer legs mechanically affect the amount of steps per minute that are possible/feasible?
Thank you, Nick 🙏 I'm 6'6" so I totally understand this question! Typically height, and leg length in particular does have the effect on cadence you might imagine, but not overly dramatically. Just a few strides per minute. For me, what matters more is what happens to your baseline cadence two thirds into a long run when your legs start to feel tired. Regardless of what your individual baseline cadence at long run pace is, I don't want to see it drop with fatigue.
An interesting and well explained video. I assume someone has done very detailed research on this. Presumably there is a point where the small amount of extra energy required to lift the lower leg is exceeded by the saving in energy required by the (now shorter) leg pendulum swing. So horizontal progress is gained for less energy expenditure. Would that represent the "sweet spot" you mention?
Will try this once back from injury. Picked up an IT band injury 😢
Interesting throughout, and looks useful - I'll certainly bear it in mind on my next run.
The example of a strenuous running style was quite vivid. Am intrigued as to whether Lynda took your advice and feels better for it!
The video length is perfect sir thanks!
Ignore the comments
This one was very helpful
I agree - all his videos are helpful I’d be lost without his advice
You know, it'd be really helpful if you could show us an example of this running form with you doing it, instead of using charts and schematics and random people running.
This is helpful James. I followed you for years and really enjoy your content, I always appreciate your knowledge . I started running again after years and it felt foreign to me. I never had this issue before. I’m definitely going to try these techniques in order to improve Thanks again✨
Great tips on improving running form! This will definitely help me run more efficiently and avoid injuries. Thanks, James! #Running #Fitness #RunningForm
Great video, i think this is going to help me a lot
What if you have >180 cadence but very low knee drive? A fast shuffle... Should you work on lifting the knee in this case?
The runner at 1:20 of this clip is heel striking.
I really enjoy this channel and the advice is excellent but, somehow, much of it just doesn’t reflect my own experience. I’m now 71 and I’ve been running as a method of maintaining fitness for well over 40 years. The trouble is that before I owned a running watch I had no idea about cadence or stride length, just time and distance (estimated at that). Since I’ve owned a running watch I’ve discovered that my cadence is 188-190 no matter what speed I’m running. I can look back to several years ago when I was running quickly compared to now (sub two hour half marathons) and my cadence was 188. 5 years ago my running really dropped off and I was running 12 minutes miles. Again 188 cadence. Now I’ve improved again and am running inside 10 minute miles. Same cadence. To be clear, I can see from my charts that I do increase cadence at certain points, such as to speed up or go uphill, but then I settle back so the average is maintained.
Just realised I’ve commented on the earlier video I was watching to do with running form.
I tried this and my calves were extremely sore after! That either means I'm doing something wrong, or I was doing something wrong, haha. Is that normal? My pace was slower too, but I think my cadence dropped a little bit. Definitely felt lighter/less impact on each step. Not easier yet, and heart rate is still high.
Very complicated, can this be told in simple words. I have not understood what's core point. Just quantify 2-3 points to measure optimum stride or whatever needs to be measured. Just words won't help, changes need to be measurable.
Interesting, I do make mistake of that on walking but not running. I find more easily to put toe first to boost up when I run. As for walk, I just lazy.
I been exercise since grade school I’m over 50 and only do slow jogging months more than 30 minutes nonstop 😄
James, as always your videos make a lot of sense. Pendulum analogy is so easy to understand. I found your video link in my email. One area I struggle with is when I’m trying to run in Zone 3 or Zone 2, I find myself forcing to drag my feet to keep that HR low. How can I keep a low heart rate when trying to pick my feet higher.
Fun fact: The secret to running with less effort is to run more and run harder sometimes. Those are the the biggest factors. The more you run, the better your form will get without you even thinking about it. And, faster running will make you more efficient as you're forced to be more efficient when you run faster.
1:12 Please don’t force me to buy a course for this now
You in the beginning. The runner at 4:15. What’s with the toe strike running? All I’ve read/watched says this is not the way to run. You’ve shown it twice which makes me not want to watch any of your videos. Is it good to do or inefficient??
James this is great information! Do you have some tips for going for walks? I have been non-active for over 5 years when I was fighting cancer. Now I am getting lower back aches when walking. I also am trying to get back in shape for tennis and pickleball. I have to get back in shape. I realize you are helping runners. Do you have anyone trying to get back at it? Thanks James
I actually do have some resources you might like, Sandy. I'll message you!
6:13 is like the Bro Jeff (Nippard) of running
Guys it all boils down to actually running not speed walking. If your foot lands on the heel it's called walking, when you land on front of your foot it's called running. 75% of "runners" are doing it wrong in their massively cushioned shoes, which also slow you down, but I digress. How to fix it? take of your "running" shoes and try running on asphalt/concrete/pavement bare foot. If you run correctly you won't feel a thing - if you speed walk you will start feeling pain in your heels after 30 seconds. Afraid of this test - do it on a sandy beach first. Read Gordon Pirie's "Running fast and injury free" and run like a boss.
Unfortunately, hill strides in the Netherlands are out of the question 😅
Guys i am wearing Size 12 on sb dunk lows, does anyone know what size i need for the alphaflys or vaporflys?
Damn Linda got cooked
Great video James. I am wondering if there is a role for rucking for runners?
I thought the good parts were @2:44 for 5 seconds, then @6:46 for 35 seconds for a couple of drill ideas.
Thank you! I can't complain about free information, like some people are doing on here.
That's why I always thought running uphill feels "better" and easier?
Simple fix: Get rid of the shoe, starting training your barefoot and your fascia system
One of the best videos I have seen for improving running style and reducing injuries 😊
Good tips
This is like when swimming crawl and it's easier to rotate the shoulder with a bent elbow.
Nice! I like that comparison.
As an amateur triathlete, this comment is gold
Thanks
Thank YOU! 🙏
Damn it, already knew all this. Also, don't heel strike.
Now I'm not an expert, but at 0:05 that looks like a toe first run. One of the many ways to ruin your legs. And the lady's run form... Ouch! She looks like she's fighting for every step. I hope she's just exaggerating for the sake of the video.
Good info here. Thanks, James!
Think Linda could do with a bit of yoga every morning her muscles look so tense
Nice video
I can never understand 'heel strikes'
I've even tried to run that way and I can't do it.
I suppose it's what's best for you.
Its not like TRY too, its our muscle memory and mechanics over decades.
i tried that many times too and even if i succeed it looks very obvious i'm giving too much effort to do it. zero drop or 10mm drop shoes, it's hard to land on heels for me
Abd heel strikers cannot understand fore foot strikers. It's not about what part of the foot contacts the ground first anyway. It's about where your centre of gravity is at the moment of impact. If COG is behind the impact, you are over striding. If not, then you are not over striding!!
Great video. I think problem is people like the Lynda example also always told you don’t want any vertical oscillation as well so they end up sucked to the ground and can’t make use of their elastic system to spring them up AND forward effortlessly with longer stride length as a natural consequence. So only option is that long pendulum to drag them forward and get the stride length which as you say, ends up massively overworking the big muscles.
so we need train buttkick or maybe kick some butts :))
My personal „simple“ change would be loosing 50lbs 😅
Which body height (leg length) is advantageous for long distance running I asked myself the other day. I researched. Turned out, exactly as at 3:35, the pendulum model. Long legged folks cover more distance per step BUT their leg (lever) is longer so they must use more force to swing it forward than us short legged folks. For runners it's true: get your heels up when moving your legs forward WILL shorten the pendulum (i.e. momentum), save energy and make you faster. I remember a tiny petite Rosa Mota becoming Olympic Marathon champion. Twice. She was like a had smaller than the rest and I now have no excuses left! :'-)
Found this through the email
What kind of times can you run for 5k, 10k etc ?
3:26 marathon
@@JamesDunne I heel strike and can run 2:45 marathon .. I'm not sure it makes much difference tbh
I run on my toes
The faster the more harmful!✨✨✨✨😎💥💥💥💥
Very good explained. Thank you
Hope it was helpful!
tl,dr: don't run like a boomer, or like if you were race walking.
1 min video it should be
Good video thanks 👍
Glad you enjoyed it
Wouldn't Linda gain a "better" stride easier if she ran a little bit taller? It looks like she is hunched forward.
She would, and you’d be surprised how the change I’m proposing usually improves posture as it helps posterior chain work better.
@@JamesDunne Front Squats rly helps for bad posture.
@@Cienki_Bolek Massively underrated exercise!
Never done an IronMan have you?
The secret is EPO.
Is this comedy or for real?
It's just nonsense. The author is pretending to be knowledgeable about biomechanics.😒
Can anybody translate all this word salad into plain English? Good Lord dude, it’s just running. Keep it simple
Slow runners like to complicate the sport as if there's actually anything more to gaining success in running besides training hard and natural talent.
@@djlovesyou8302 seems like it