6 Tips To Run Smoother!
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- čas přidán 3. 06. 2024
- Being smooth & efficient is key for saving energy when you're running, often simple little changes in run technique can make a world of difference! Heather is here with 6 tips to take your running to the next level.
Intro - 0:00
The Lean - 1:00
Cadence - 2:28
Upper Body Movement - 3:32
Foot Placement - 4:06
Core Stability - 5:15
Line of Sight - 6:20
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Photos: © Triathlon / Getty Images
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Whats your favourite training session? Let us know !
Second!
Parlauf! It's a great way to workout with a partner.
Honestly the long run I did earlier today, just 10 hours before watching this video. Form stayed smooth, heart rate stayed reasonable, and didn't actually feel that fatigued, despite running the 4th longest distance I ever have run with minimal pauses
I focus on low heart rate, breathing, and my sensations with the ground. When I factor all of those, running feels effortlessly.
Not wearing thick padded shoes. Ruins the entire bio-mechanics of the body and practically forces heel striding, which is not the natural way of running and walking. It ruins the technique, weakens many muscles, messes with mobility and of course leads to injury.
Runner since 1994. As a 53 year old runner, I can appreciate these tips. The only thing I can say is running is not effortless but full of efforts to stay injury free and motivated. Health and mobility is my reason to continue my running. Thanks for your content! 👍🏻
Pls give me a tip about side stitches
@@deedonguila3074 run slower
All my life, running is an effort. Nobody can run effortlessly. Otherwise all of us would be in the Olympics.
You don’t look a day over 33!
Struggling with upper Achilles tendon on my right leg. Seems to hit me around 7k? Any tips on getting over this?
I’ve been running 20-30 minites every day for the month of November. Should finish around 110miles. I’m not fast, but consistent which makes you fitter and faster. Thanks for the tips!
So you’re running at about 7 minute pace but you aren’t fast?
Europe
Keep up the great work!
Try to make some free days instead, and get also some longer runs. So not 30 minutes every day. But 3 days with 20 to 30 minutes, one to two days off, and at least one day with 60+ minutes
Thats what i thingking, already running for this year with very slow pace but i run 5 days a week with minimum duration 1 hour and got me 150km in 3 weeks. MAF training in almost all my run, and i do feels some improvement.
After 5 years of not being able to run because of a back injury, I am so happy to be back. Yes I have to still keep it super slow, conversation pace I dare say, but I am happy to do it. I look forward to my daily morning runs. These tips are ever so welcome. ❤🇿🇦
Love all your videos, which has helped me so much over the years in trying to - well, run! I’m 73 and all your tips in so many videos made me transform my running style to really enjoying my runs finally. Actually, they are walk runs now and those little breaks help me stay in the groove and prevent injuries and more importantly it’s during those little walks I hear and feel nature all around me here on the Isle of Man.
When I started running first, I had huge football fitness coming into it and was always running way too quick than I should few races and 2 years later weird injuries came in and took nearly two years of walking and recovery, when I was getting back i strayed running again and had easy runs which by right I never really went easy, and now I'm learning more about running than I ever had before, this video is exactly what I needed to see at this time also, the algorithm knows all 😁😂👏
3 miles every weekday and then it’s 5/10 KM on weekend. Can’t be more happy as to what it has done for my well-being. Loving runners high ❤️
Hi, new runner here. But I was made to understand that you need to rest in between runs, for recovery purposes. May I know how do you manage to run daily? Appreciate the tips
I often have to run/jog to work to get there on time, sometimes with boots on. So this was a major help for me. Thank you.
Thankyou for this amazing video it has really helped to improve my running style. At the moment i am very messy and every body else at my level has quite a stable running style so now i can go out there and feel more confortable in my technique. Im only thirteen and already thinking of the olympics in a few years so thankyou!
Running is my drug. Never fails to always feel amazing after a strong challenging run 🏃
who would have thought that running isn't as simple as donning a pair of running shoes and off you go. There's technique to it.
Your foot placement ... how to breathing ... posture ... of how you hold your head ... leaning with your upper body ... your arms ... and lower body. I love it. I've been running every second day for the last 5 weeks now and can honestly say it's been a struggle. Will my endurance ever improve ... well ... I intend to persevere until I can run 5kn under 30 minutes. I am 61 and look forward to my first endorphin rush. I hear it's better than sex!!!!!!!
Thank you for this video, I just got back from jogging/walking. I haven’t jogged in several years. I got inspired by a movie I was watching last night, I think it was called Four Minute Mile. Anyway, I went to Academy and bought some Brooks Tennis shoes for like 150 bucks!!! So, I jogged/walked for about 15 minutes. Not much, but, it was a start. I intend to start running again, looking at this video gave me some great tips I intend to use, So again, thank you!
What I've found works for me: 1. That slight forward lean you mention 2. Focus on the push through and less on landing 3. After push off, relax the leg for a bit of recovery. I find it lands in a better position than if I pull it back forward.
I came to these same (similar) points years ago but could never explain them this way. I couldn't get more than a mile before my knees would start acting up and swell. I taped the soles of my shoes to see what I was doing, heel running. So I went completely barefoot and that let me feel exactly what was going on and how to fix it... although it took an entire season I can now run for many miles with zero knee issues, faster and smoother. The main key for me was getting the strike from my heel to midsole by shortening my stride and upping the cadence accordingly. Although it's not easy for everyone to run completely barefoot due to running surfaces I just chose a park that I could alternate grass and fine gravel and I was fine. I would recommend it to anyone who wants to really get a feel for what's going on.
Thanks for the tips! 😀
Chi Running and the Pose Method point out these things as well. Implementing them is the difficult bit. Although I just run for fun, I’ve increased my cadence and reduced my ground contact time (according to Garmin Connect) but I’ve got an arthritic knee that now causes my ground contact balance to be way off (it was 50/50 not long ago). I also pronate excessively which I’m trying to fix. I finally invested in NURVV insoles which confirm the pronation (and my belief that I am a midfoot striker). I’m currently working on “line of sight”.
Glad you cleared up the lean, I’ve been bending at the hips and been running around like in bowing to the queen.
😆
Great information!
Thanks a lot. Makes perfect sense. I think core workout may assist.
Nice explanation thankyou 🙏
Thanks for the information ℹ️.
Thats what i thingking, already running for this year with very slow pace but i run 5 days a week with minimum duration 1 hour and got me 150km in 3 weeks. MAF training in almost all my run, and i do feels some improvement. Thanks for the tips.
What more can I say, but thanks for giving us "six of the best". Really useful tips, and a great backdrop. The question is how to build all those elements into your running so it happens subconsciously!
Practice practice practice… I was out of running for a year due to a runner’s knee or ITBS. Changing completely my running gait and strengthening the core helped me overcome and hopefully start reaching PB’s soon. Basically I did all what is said here. When changing your running style focus on 1-2 things at a time and don’t try to do them all at once. Also don’t listen to podcasts or something that might distract you. You basically have to learn to run again! So crazy but so true
100% well said
Great tips as always but it would be helpful to see examples of good and bad for each one, even if just a diagram?
This video helped out so much. Especially that cadence tip; it was the difference maker in me passing or failing the running section of the Navy’s PT requirements 🤝
Fantastic! Great Job, and best of luck :)
I’m practicing for pt too!
@@christinavanhouten2504 heck yeah! Good luck!!
Great tips 👍
Leaning always implies being supported, falling always implies motion. Running is falling forward while changing support to maintain said fall. The more we fall the faster we go, but the smoothness comes primarily from changing support at the right moment once the hips have passed the foot (point of support) & having the foot on ground is no longer useful. There’s a perfect point at which the given fall angle, cadence, & moment of pulling the foot up intersect & it’s effortless & elegant.
Thanks for the tips
Great show as usual! I hope you'll hold a running clinic here on the Treasure Coast of Florida!
Hi. I am going to start running to lose weight. I downloaded a running app to learn to run and enjoying your videos. I lost 70 pounds from walking and would like to start running. I plan on starting tomorrow. I am learning the warmups and tips like drink water, which I do well, electrolytes like potassium and salt, lots of fruits and vegetables and avoid fried, processed and excessively salty foods. It is 8 minutes after midnight so I will get some sleep. I will keep my motivation.
I suffered with depression most of my life and was addicted to self harm. I am living a much different life, one that I'd never thought was possible. I am learning to love myself and heal. I hope to continue to thrive and learn to run and find purpose and set and achieve new goals. Walking has changed so much in my life. My depression used to keep me in bed. Now I walk an average 3 miles a day. Now I want to challenge myself to run. I want to eventually join a running club in my city and enter a 10k.
Hope your running is going well. I did something similar lots of walking initially then a couch to 5k app. I've got my 5k parkrun on the 30th of July. 60 odd lbs down now.
Good luck with your journey and be kind to yourself. 👍
Hey fellow horse girl here hehe. Just wanted to say I'm amazed at teh change you have undergone and that God has been with you every step of the way and that He loves you so much He gave His One and Only Son to pay the price for you because that is just how much He loves you! God bless sister :)
How's it going so far
update?
Fantastic, keep at it!
One of the most humbling experiences I've ever had was getting a gait analysis from a physio. I'd been running for decades & figured I knew what I was doing. Uhh, nope. I was a disaster! My single-minded focus on getting my cadence to 180 left me with a "stulted, shuffling gait" (not my words). I've been trying to improve ever since. It's still very much a work in progress... Thanks for the video.
What did you change in your run form since then ?
@@FRANCJ02 First of all, I stopped worrying about cadence! I don't want to over-stride & heal strike, so I still think about my feet landing directly under me, but focusing on a number is not helpful. Beyond that I think about getting my knees higher in front and more of a leg-kick (90 degree-ish) behind. I should go back one day to get another gait analysis, though, to see if anything I'm doing is showing up on video(!)
@@atlosass thank you, Good tips !
@@atlosass Is the leg kick at 90 degrees demonstrated in the video by how the runners are lifting their foot to a 90 degree angle with their thigh, after they kick off the ground? This term is new to me but seems important, since I too am wanting to properly get to a good cadence of 180 steps per minute, without compromising my gait. Thanks!
Ah nevermind, I think I found it: czcams.com/video/ZrCm6UA2U1k/video.html
Keep doing your thing, educating the people #Global #Triathlon #Network. I have made a pact with myself. The new goal has been, to focus on my form, and be more consistent, for the long haul, God willing. #Godspeed road runners & happy Thanksgiving everyone.
1. Do Patrick step ups
2. Increase ankle flexibility where you can squat ass to grass and stay in that postion for a very long time
3. Strengthen your tibialis
4. Its true the less time your foot is on the ground the more force you can create. However many non-athletes cannot explain this. Most of your leg muscles relaxes and is less tense while in the air and comes down. You tense your muscles on the impact to the ground to create the force for the movement and lift. This is what is taught through martial arts to create a powerful force while keeping your stamina. Same applies in most sports.
5. Yes workout your core
6. While the arm movement is swinging back and forth the movement sync comes from hips and shoulders. Your hips and shoulders swing opposite directions does not have to be dramatic but if done right the whole motion will allow your arms to swing with minimal energy! Similar physics concept from 4.
Bonus tip learn to run without shoes on all different surfaces, grass, beach, concrete, gravel etc
This are the real sports tips from an ex athlete... most of this tips in the vid are not properly explained or just plain useless
Love it...Hope to start running soon.
Did you start?
Nope.
awesome, thanks
Good tips, I think Abs are the main synchronizer of all the movements, upper and lower!!! We always talk about Abs strengthening but not how to engage them when running. When engaged , you have more power to move your legs and arms! Just like kick boxer’s knee kick! To give it more power, they use their core muscles to lift the knee up, much more powerful kick. Same thing in running, you have to use core muscles and feel their engagement! 👍🏻🏃🏼♂️☀️
Nice training
THANK YOU SO MUCH!!!!!
No problem!
Excelente felicitaciones
Heathers form is immaculate!
Thanks
My knees be gone, but regardless I still run...or shuffle or plod or whatever gets me to the end...good tips and great channel guys.. keep up the work
Have the same problem. Restarted running after 40 years (66now) I just learned this week that I can avoid knee pain running intervals. I stop running just before it normally starts hurting (5 kilometres) walk and stretch for 1 or 2 minutes and repeating this. So happy. This morning ran 12kilometers with only 3 stops of 1 to 2 minutes.
"When you look at the pros, they look effortless..."
*Lionel Sanders has entered the chat*
haha I came straight to the comment section to say that lmao
yeah... that's Lionel talking about chatting-pace when he's running at 4'10"/km
@@nomdutilisateur yup. He doesn't have a nice flowing form like Jan or Gustav but he is effecient af
I’m doing a 5k in my city in march and I want to look my best. I run 3-4 miles 5 days per week. The other day I decided to just see how much more I could do and I did 10 miles like nothing. I wasn’t even ready to call it quits. I run without music because I like training my mind to only be motivated by my thoughts. I love running.
Thankyou 🇰🇪👍
"Easy. Light. Smooth."
I've been running regularly for 14 years and I'd consider this one of the most useful "how to run" videos on CZcams.
I've been running consistently for about three years, and I don't think that this video would have made sense when I first started running, now it does!
Wow! Running constantly for 3 years!? That's some endurance power! Respect!
Thanks for the video and lovely seeing my beautiful homeland. So what about the breathing? Do you have any particular recommendations? Is it better breathing through the nose or mouth?
I have knee injury (meniscus tear) because of wrong running technic.
Keep safe running
God I love running lol it’s just the best feeling
Very interesting video! Thanks for sharing!
I was in Charlie battery, 1/1 Air Defense Artillery, 31st Brigade. That's a running battalion. I was in Patriot; a 14 Tango.
A tip from me:
Run with an Olympic gate;
Avoid running flat footed/run on your toes;
Curl your fingers but do not make a first;
Exhale for three footsteps and inhale for three footsteps;
During exhaustion, breathe deeply about every minute to regain control of you 3 footstep breathing rhythm.
Run with your head erect.
And when running long distance, stare off in the distance, and continue to move your feet.
Trotting is slower than a job, and is bad for your knees. Jogging is slower than a run, and is less bad for your knees. Running is slower than a sprint and hardly damages your knees. Sprinting is faster than a run and is good for you in every way.
Watching this video makes me believe I have a good running style - but great food for thought.
It's hard for me to run like that. I over pronate and I like to sprint intermittently to get my second wind. That said, I use compression socks whilst running which helps to prevent shin splints. I can run 2 miles now without pain.
Tips to copy and paste in to mind 🤸♀️
Best thing that works for me and I know people will knock me for it is one breath in thru nose and one thru the mouth I can run for long periods of time with this method…
They ground was so rocky at :30 that I rolled my ankle watching them.
That was very nice. Helped me become concious.
I love your accent!
This area looks totally like Fuerteventura!
I run on a lot of trails and have to run with eyes on the ground just in front of my feet. Probably not ideal , but when I look further down the path I usually end up falling
I have reactive arthritis on my right knee, I can do squats, I can climb stairs but running have been troublesome.
One biggie more than a few runners, especially new ones can work on is minimizing vertical bounce which is of course, wasted energy. My running coach would have us run next to a wall with a line and yell at us with all sorts of colorful insults if we bounded too much!
Cadence is a tricky one. I’ve read studies saying that it’s near impossible to improve cadence meaningfully… I think you have to work really damn hard to improve your natural cadence. For amateurs you’re better off just getting better running form & focussing on fitness.
The rest of these tips seems pretty good though.
Wouldn’t your cadence improve with all the other tips being done?
#gtncoachescorner Hello, I am a high school cross country runner, and I have recently been fortunate enough to podium at the Wisconsin State meet. My best 5k race this season was a 15:47. I want to take my training to the next level with more strength work, however I have heard a lot of different approaches to lifting for runners. What kind of rep range would you recommend? Also, which are the best lifts to focus on?
Thanks so much!
15 mins. My goodness!!
Go for strength training. 4-8 reps per set, longer rest period between sets, like 2-3 minutes. Last reps should be challenging but stille have room for 2 if needed to avoid failing if not assisted and injury.
Don't overthink it, stick to free weights and basic movements, ignore fancy, complicated machines. Aim for the big 4: squats/lunges, deadlift, bench press, military press. Include some rows. Add some complementary exercises such as skull crushes, biceps curls, rear delt fly, calves raises. And, no, not need doing them all in one session.
A good warm-up and good form is a must.
Dont forget plyometrics. They build enormous power and explosion
Thank you for the tips, I am running a 10 km race on the weekend! Wish me luck :)
GL :) !
GL
How’d you do?
@@sjonesteambrandi I did well! I did not stop and finished the 10 km race, also got a medal :)
I am from India want to be part of running group in Mumbai. Pls let me know . This is really good
Great tips, really like the sample videos and slow-motion. Would love to see more lines drawn on the video to demonstrate proper locations/motions and lose the sunglasses and sweater... show us your eyes and connect with your audience :)
Years ago when I ran cross country, I described it to my coach as "floating". I didn't like I was floating and running heavier. From there we worked on my form. Turns out, and I didn't figure it out years later, the answer was strength ( lack thereof)
Nice sunglasses 😎
I found starting the best way to build yourself up is running on grass or an athletic track.
The thing is, I can't run with an almost straight body posture, since I'm running on tracks where I DEFINITELY *NEED* to see the ground.
Do you just walk upwards but with your head down?
When i start to run my ankles hurt im not sure why or if it’s normal
what tennis shoes are those?
so actually you said. Just run 👍
where is this filmed at?
I'm trying to replicate these tips in my runs but let me tell you.... oh boy, this ain't no easy job 😢😢
Wich one?
I am training for my first marathon and I really don't understand how to increase my cadence without simply running faster. The vast majority of the runs in my training call for fairly slow pacing, so how do I run slower but still have a 170+ cadence? My average tends to be more in the 150-165 range.
As Sade would say, “No need to ask. He's a smooth operator. Smooth operator.”
I struggle with ground contact time being dead time. It’s the only time you can generate the force to fight gravity, and especially to fight the wind resistance you create by running forward. ???!
I'll be challenging myself to increase cadence. I've been doing high cadence on the bike so hopefully it'll transition.
I also have trouble pacing, my heart rate is always higher than I intend while running
I need to focus on all 6.
Isnt higher cadence = higher heart rate? I have to do very short strides in this case, otherwise my hr just skyrockets.
Your admirers desire that your spoken words be shown on screen for runners of Asian countries like India, not fluent in English, thanks
This means no more jogging. We call it fsll forward running which is aboit 7 min mile or 9 mph
Tip #7: Get new knees. Tip #8: Get new ankles.
1:54 heeeheee
Heeheeehehehe
How do I get my knees to stop bumping into each other
Subscribed! Thank u
Welcome to the club 🙌
I am running 11km everyday approx with 60-70 mnts. I am 40yr old female. Is it OK for me to run this much everyday? Many gym people makes me feel scared that it is not good for me to run this much.
Please suggest, your running video Inspire me a lot. 👍😊
#gtncoachescorner Hi, I'm coming back to running after almost a three-years-long health break, during which I could walk a lot and bike a bit. Is my aim of running a half-marathon at around 2:30 in April realistic? My weekly load is currently 13 km spread over fast, slow and long runs. Having first run erratically, now I'm following your advice from the channel. That is increasing the distance methodically by at most 10 %, running a day on a day off, with a warm up, warm down and a good stretch each time. My current pace is 9:16 min/km on a fast session, and I was able to knock down two minutes since September, effectively by walking less. While prioritizing health, I would still like to achieve my goal. Is it possible at the age of 46?
What's the longest you've ran at once?
@@jakerussell135 25km prior to the health break, 10km now.
@@nataliamartinkova I think it's possible to build back up to a half marathon, but with this much time I don't really suggest setting much of a time goal unless you can comfortably run 20+ kilometers without stopping.
@@jakerussell135 Thank you for taking time to talk to me. I appreciate your advice.
I decided to run a 5km witg daughter in less than two weeks. I just started training. Hopefully ill live to tell the tale!
I hope the thumbnail is correct...
I suck at running and yet, I have to run 3.000 m in 16 minutes 😭.
So far, I need over 25 minutes 😩.
what about breathing? is there any technique to recommend
It is a good idea to breath when running,. I’m an expert who has been breathing from birth.
Hihi
BreathE.. first learn to spell it
I was taught to imagine holding a penny between your thumb and pointer finger.
Hold it light enough to almost drop it.
i still dont get it
run 6kms every morning❤️
Great tips?
God..her voice is so soothing..lol
I am really trying to run but i can't because of shin pain its been day i have tried every stretching but can't seem to shake the pain
We have a video that could help you out 👉 czcams.com/video/p8wzyVX2cTs/video.html
Was anyone else expecting Will Hunting to appear from the side to make a smart comment?