PERFECT RUNNING FORM - Techniques PRO Runners use to Run Faster
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- Äas pĆidĂĄn 2. 05. 2024
- In this video I'll be sharing the running technique tips used by elite runners to run faster and with an efficient running style. Learn how to run with proper running form by following the tips in this video, as we study some of the world's best runners. If you're wondering how to run faster, this video is for you!
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00:00 - Introduction
00:46 - The first key to efficient running form
01:40 - The perfect stride length for every pace
04:42 - Does it matter if you heel strike?
05:45 - What do your arms do when running?
đ Special Thanks to Buyinred Tienda Online for the Slow Motion Footage: / @buyinred
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TWITTER: / jmgdunne
FACEBOOK: / kineticrev
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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.
WEBSITE: www.kinetic-revolution.com
#Running #JamesDunne - Sport
đŽ WATCH NEXT â Secret to running faster without training harder (NOT WHAT YOU THINK): czcams.com/video/ItW5R-dakG8/video.html
Hi James, I always watch your 5 min warm up and cool down videos, before and after my runs. I found them to be the best, quick and effective routines as a beginner runner myself. Thanks for making all these videos!
Only truly perfect running form I've ever seen in my life is the ultra poor Larry d Atkins that was from west Virginia with just a little of these guys funding and he'd smash 3:43 mile and sub 1:40 800.
Watch the runner in green singlet behind Kipchoge....Severe heel striker. Glad you pointed out that this can be done with success with proper stride.
Not only that, Kitata (in the green singlet) went on to win London this year! Bit awkward as Iâd given him a hard time for his over stride and pronounced heel strike in a previous vid đ Good example of world class performance in spite of his biomechanics being theoretically âsub optimalâ!
I'd argue if he had corrected his form, he might very well be the fastest marathon runner in the world. Regardless of how far you make it, correcting form will increase running economy, I'd bet my life that Kitata is far less economical than Kipchoge.
@@stephenkober4209 some people prefer heel striking and are faster than other mid foot or front foot strikers
@@stephenkober4209 the human body is not that simple. Biomechanics is not an exact science.
@@HkFinn83 no, biomechanics is an exact science. It's just we have relatively poor understanding of it especially when it comes to individualized athletic performance.
James thanks for the content. I followed your half marathon plan. Started training in January. Just finished my first half marathon at age 61, in 2:35.
thats like the olympics time
@@slickdick6969 he said half marathon, not marathon
Great to have you back, your videos have been a big help since I started running in the summer - I ran my first half marathon distance last week. Cheers pal.
just discovered your videos James after a 24 year break from running. At 50 its quite a challenge getting back to it. your videos are a great help. Keep up the good work for us old fogies!
I only recently found your videos and l wondered whether you had stopped making them, glad to see some new content! You completely fixed my knee issues I had for years and I still use your videos in the gym every week, I love them đ
Great to see you back James, really missed your technical content - very unique!
Glad youâre back in the game! Love your content. Always well thought out. Itâs even better then some paid subscription runners content, because itâs so informative and not full of fluff about everyday things about themselves and family. I would pay to hear your content about running.
Great video James, well explained. Enjoyed thatđ Something I definitely need to work on as a heel striker when pushing or fatigued
Great to have you sharing your knowledge again
Top notch content. The most advanced advice that goes beyond the analysis but also tells you what to do.
Excellent work still this is kind of a video for more advance runners. Still even beginners should learn about this.
It is not just about (felt) stride length * cadence. It is so much more.
Brilliant, I have missed you and this sort of stuff James đ
Man, your videos are so good - please keep them coming!
watched many running video to improve my posture, so far, this is the best
These videos are always worth revisiting as you progress just to make sure you are staying within the technique that is recommended.
Thank you James. Great video!
What a great video, really useful cues and straight to the point, thanks James!
Thanks, Steve! Glad you enjoyed the video. How's your running getting on?
thank you! This was very helpful. Best wishes from Copenhagen
Glad to have you back! Love your content!
I get answer in my knee problem for long running.
Great video
So happy your making videos again :)
Me too! Thanks for the support :)
Strong comeback James! Great video as always :)
Great to see your video upload again. I began the low heart rate training months ago. It took about three months before I saw any improvement. Looking forward to the off season to continue this.
how is the low HR training progressing?
Thank you James, missed you, where have you been? I love your VLogs, wish you the best. Keep going plz
Watched several running techniques videos on YT so far, this is really great.
Welcome back James! Been hanging for some new tutorials, hope you're doing well :)
I'm currently working on my forward lean, thanks for the video!
What really interests me is what is good running form at slow paces? Like healthy technique for jogging.
Great topic, and definitely something I've had to work on! Have you seen this video on it?: czcams.com/video/R7TpxcNwkgQ/video.html
I wish I watch this before I did my first IM70.3! So easy to understand! Thank you!
REally useful and clear illustrations , thanks very much
This is by far the best running technic video Iâve ever seen.
What a brilliant video. Will try out what IÂŽve seen on my morning run tomorrow.
Thanks, Jim! Let me know how it goes!
Thanks for the great tips!
Great summary video đ . Love it
Many thanks for this â„ïž
3 things I'd like to add:
1/ it's super important to keep the shoulders relaxed, which is really hard at high pace. The tip is to think of extending the head, which will relax the shoulders. Hard to practice with the forward lean.
2/ The feeling under foot is never talked about but is super important. Imo (please correct me if I'm wrong) we need to "scratch the surface" with the foot and applying horizontal forces only, minimizing vertical forces
3/ the feet should have a circle or oval path at high paces
đâ â đŻ absolutely right. Shoulders have to be free but forearms movement have to be parallel for the points 2 and 3 you have mentioned to be followed. IMHOđźđł
I use this forward lean ( which also allows you to strike with a flexed knee )for running due to knee injury and it came about after I became an Alexander technique coach.
Pleasure to have you back, James!
Jakob Ingebrigtsen's stride almost gives the impression that he's going to heel-strike, no? But he lands just that fraction bit later and his hips are aligned over his heels at the point of contact, that's quite amazing I think! Also, your cue about focusing on the arm movements to manage cadence when tired in the legs has helped me a lot personally, thanks!
Once again, great to see you on again. Thanks for all your work!
Great video- thanks! đ
Great explanation
Very good video. You great videos about these topics, especially for new runners like me. Most sub elite, but very good runners, for example 1.15 half maraton, can have technique that seems "off" like not proper heal lift. That doesnt mean that is the wrong technique for them. Higher speed means more stretch in hips, longer step and higher backkick. If I tried stretch in hips like Jakob Ingebrigtsen or healkick like Kipchoge it wouldnt benefit my thick bodybuilder legs , 220 pound frame or 5:10/km treshold pace. But off course I can be inspired to run with better technique.
Aweome video, glad you're back !
Hey, thanks! Looking forward to uploading more regularly again!
What a great video. I gonna break this down in a video! đđđ
Very interesting. Thank you.
It's very helpful
Very difficult to follow though
Very well explained
Any more tip on keeping high hip
I learn something ,thank you!
Thank you for that explanation on arm action ⊠I was getting hot and bothered about my arm swing (almost noneđ€Ł)
Best in the game, James! How is the MAF journey coming along?
Great video
1:45 đ
One thing to keep in mind when watching footage of elite runners 'heel striking' is the stack height of the shoe. The heel _of the shoe_ might technically be hitting the ground first, but one might speculate that the earliest substantial force transfer is actually happening further up on the foot. Along the same lines, a runner might appear to have midfoot strike but actually be catching the ground further up on their feet.
Hey James excellent content as usual. I am running a group of young fast middle distance guys and i just keep hammering to them the need to drive with hips and knee and aim to achieve kind of "cycling" leg running motion with a bit of heel pull back under the buttock. Apart from the standard dynamic drills, and being a bit "creative" with the s&c (we use bands, ankle weights and even a weight belt), what else is there to improve the hip/knee drive? There are a couple of tall guys who could cover so much more ground if they were able to drive their knees more. Sometimes is maddening... ))
Thanks!! Glad youâre enjoying the content. To be honest, in that setting where you might not be able to dedicate as much 1-on-1 technical work to each athlete as you like, Iâd get them doing lots of form focused hill work. Thatâll force the hip flexion (compared to flat running)! Also, you may already be familiar with it, but if not look up: âArthur Lydiard Hill Trainingâ for lots of technique focused work on hills to improve stride.
amazing content
Best vid on running form out there
Thanks Randy! Thatâs very kind.
Thanks. Not incompatible with Shane Benzie's book, which I have just finished, though he would add a "run tall" cue to promote an engaged core with a bow shape (from toe to forehead) to use the elasticity of fascia. With hips up and forward he says a tripod landing (on the three bases of the three foot arches in a triangle) results.
Yes this is amazing technique today i tried and better result is I get it
Thanks for the video. What is your definition of long distance, 10km and higher?
Amazing đ€đœ đ„âș
Thanks, Kyle! Glad you enjoyed it.
Great runners focus more on using torso torque to counter balance leg action rather than a heavy arm swing, a runner like Matthew Centrowitz is a great example of this, his arm swing is very controlled and less pronounced than most runners.
I find it easy to focus on one goal: planting foot on ground quickly into a perfect kick position for maximum force: 1) foot surface is planted horizontally on ground, land with entire bottom foot surface touching the ground, 2) knee is bent and vertically above the ankle, 3) lean forward with center of body mass only slightly behind planted leg. Ignore stride. Get the foot on the ground as fast as possible into a kick position so immediate kick is possible when foot touches the ground. Stride will adjust with running speed automatically. Kick forcefully to get heel just below my buttocks. Some core body rotation helps with hips and shoulders, but too much may slow down the kick; keep arms close to body for balance and minimize fatigue. Too maintain a certain speed I deliberately pause the kick to keep running speed down, but at the same time I can deliberately reduce this delay to run the fastest I can based on my endurance.
Thanks for another helpful, concise video!
Re stride: Show your sole to the angles. This will force a natural pendulum swing and follow through propelling you on the front of your stride.
Arms: Bend elbows >90° hand loose enough to hold a potato chip making small circles as they cross over the center of the body with each stride.
Good to see James back
(Looks like I missed your last video)
Thanks, Danny! Glad to be back :) I appreciate the support.
@@JamesDunne thank you for the great content đ
Short sprints (40 yards or meters) then striding out to ease the pace down while focusing on your form is great for form, you will notice the forward lean and landing on the forefoot will happen naturally when doing this. I also like hill repeats for strength, form and speed, you need longer hills and shorter hills for the repeats.
This is a good video
Really interesting content. Marathon day gel strategy. How often should I take. Every 30 or 40mins? I'm aiming for my first sub 4hr and it will be my third marathon. Previous marathon 4hr 25
Another great Athlete and his running form is Cameron Brown from New Zealand. An ironman triathlete still competing in late 40's. He has an amazing running style. Regular 2:40 marathon after swim, bike distance of 104.4 miles!!!!
Heâs BACK
Sure am! Hope you're doing well, Jack!
I used to lean forward at the hips when running and my back would get sore. Took me ages to figure out why my back was so sore/tired when running. Once I straightened up it was a world of difference
Quite interesting at 2:40 the runner in green, just behind kipchoge is a heel stiker, I am far too happy to be running right behind kipchoge so I guess, I could keep heel strike..
Thanks a lot for this great video. It explains a lot in a consistent and easy to understand manner. Btw,. @06:52 thereâs is a scene shot in Kyiv, Ukraine. Very nice place. Thank you for that as well :-)
Is that where the running track is over a bridge ? Looks amazing
Esh just saddens me to hear that now
@@DP-sh3nk really hope that is still there đ
Odd part for me I have been able to run with arms or an arm not moving at all often not fast though a few times fast more common with using just one arm. What this tells me from what you are saying is I am running with very little side to side or my core is rather stable despite not looking that way.
The thing I have found is but kicks when running, this is trying to kick your butt with your heels while in a normal running gate. When doing this, I often tend to run like most of the elite runners including some ultra runner who are not doing super rugged terrain where they need to be more upright when running though often still good lower form of no over striding, no matter the speed I am going. The other thing the speed often gets a tick faster when doing/thinking about the butt kicks. This form often includes a proper lean naturally as simply you could have a high chance of falling or tripping if not using the lean during the but kicks. If you can kick the butt using the same leg as that butt cheek then you should not try this at all, trying to kick the butt.
Can You give some conseil To upgrade my level in running
I truly appreciate EVERYTHING you put out here James, i apply it and it made my life and running so much easier!! Thanks a lot!!
You're welcome. That's so great to hear! Thanks for the support :)
A lot of this just comes with running fast and running a lot. The more often you run fast, the better you can fine tune things and the more comfortable you feel. When you try to run fast without being used to that pace, you will struggle a bit more and your form/posture/stride will suffer. Just keep running and don't worry about this stuff too much. The exception is learning how to use your arms when you run, the more you swing them, the more energy you waste.
Is there a guide of things I can do to help keep conscious of my form when running and the sensation of it?
For the forward lean, the tip of hips up and forward is helpful, but not sure how i should identify the sensation of where my foot is landing on an actual run, it feels different to the drill of hands against the wall and putting my feet up and down. Same question with how can I feel my core is engaging correctly with my arms and pelvis rotation.
Shoot a video of yourself running and compare?
Jacob has ben tested along with his older brothers from a very young age, as documented in the Ingebrigtsen reality series. As a junior he supposedly had the best running economy of any runner they had tested!
I'm guessing that by always trying to keep up with those older brothers, he was simply forced to develop a technique which allowed him to keep up. đ
BTW, I strongly agree with your assertion about the need for core body strength:
My own sport has always been orienteering, where we run cross-country while navigating, and I have done significantly better during those years where I have been able to fit in 3-4 hours of indoor rock climbing every week over the previous fall/winter/spring period.
Regarding the forward lean, the pivot should be at your ankles. You lean at your ankles.
Will this reduce knee pain? Outer knee pain specifically
awesome
Dear sir
I m from India. I had started running afte seeing your videos. 1 years continue running now my both heels have retrocalcaneal bursuitis. I rest 3 months but still the pain is very sharp. Pls help.
What opinion do you have of Galen Rupp's or Mo Farah's running forms? They both seem to be on their toes and not much heel strike.
1:44 you're welcome
The clip in this video running in light and dark green jacket.Has a really go teknic.only one thingh The hand and foot realease out of rythmennotis E.K hand realease time in front of his chest shows time relaxe .but He has a really good running teknick ,a little more air distanse in the clip.I think E.K 95% His runner 75-65% Very impressiv đ
Personally I think we amateurs should stop worrying about what top pros are doing. The the top 3 of Tokyo Olympics women's marathon, you have 3 distinct styles, from very forward leaning and long strides (Jepchirchir) to the middle of the spectrum (Kosgei) to very upright with shorter strides (Seidel). Yet they all achieved extraordinary results. It's quite possible their good looks are a result of their competence. All great runners look good in different ways, but not all good looking runners achieve great results.
Hi! I have a question, is this normal that my heart rate is very low when resting, and when running heartbeat goes up quickly, i have minimum 150 bpm when running slow 6min/km, and it only increases to 160-165 when running at pace 4:30min/km? im 20yo, thanks for advice
Everything mentioned here increases my heart rate while running đ
For some reason, the 2nd cue seemed to speak to me. đ
i think barefoot style shoes are a great remedy for form, there is no cushion for your bad form so your body automatically corrects it, or you are at least more aware of it. I have only gone in a few runs so far in barefoot shoes but id say that its true that they help.
How do marathon runners get lean? Should you lift weights if you want to get lean like a marathon runner ?
A couple of important things I think you forgot to mention: 1) The direction the foot is moving relative to the ground when it strikes. In efficient running, the foot is âpawingâ back so that it has momentum before exerting force. 2) Ankle mobility. In good form, the ankle will flex up in the recovery, the down as you are pushing off. This mobility can be trained. Those without it canât seem to be almost hopping from heel to heel.
Great video James. I am wondering if you would like to collaborate on something. I am a person who believe at efficient running all starts with the technique.
Very nice presentationđ
So that means place hands closer to the heart and let them swing on their own don't force them towards back and forth right
Still canât believe how much bend is in the arms of these elite runners⊠my hands go numb and I have severe body twist when I bend my elbows this much⊠my hands are down at my hips. Thatâs the only form Iâve found to keep my shoulders steady and my upper body from twisting too much. Hands low and close to my body, just a slight bend in the elbow.
Sir, I use to run 8 k three days in a week.. I use to run road surface... People say u will suffer knee pain at your old age.. Is it right Or myths. I am 26 y old
bautiful examle with Bridigt
Thanks!
Highly appreciate your views JAMES, I am 60 years young and I've finished my half marathon 1:48:16 as a podium finisher.
I need your valuable suggestions cause I'll be doing my first full marathon in January 2023. Hardly one month left.
fire
Where have you been?
Hey Paul, just took a little time to look after the đ§ . Weeks turned into months... oops!