Perfecting Your Running Form


5 Minute Running Form Fix

Video taken from the channel: The Run Experience


Natural Running Form | “Do’s And Don’ts”

Video taken from the channel: The Run Experience


Correcting running form

Video taken from the channel: Richard Diaz


Eliud Kipchoge’s RUNNING FORM 5 Simple Ways for YOU to Run Better

Video taken from the channel: James Dunne



Video taken from the channel: Vo2maxProductions


What Is Perfect Running Form? | Run Technique Tips For All Runners

Video taken from the channel: Global Triathlon Network


How To Run Properly For Beginners 5 Running Secrets

Video taken from the channel: Matt Cama

In other words, the better your form, the easier running feels —especially when you start to get fatigued. While everyone’s natural mechanics are different, here’s what you should be doing to. Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back.

Relax your hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don’t want to break it.

Avoid clenching your fists as this can lead to tightness in the arms, shoulders, and neck. Check your posture. Think; head up, back straight, and shoulders level. Keep your shoulders under your ears and.

Prevea Perfecting Your Running Form Pace, comfort and goal setting are important aspects of training; however, one of the most important things to focus on is form. Improving running form not only enhances performance but also reduces the risk of injury. Equally as important as running form and posture, is your breathing technique – which can also impact your overall running performance. Here are some expert breathing tips to help you through your.

The adage, “Listen to your body” is an important rule for maintaining good form. When we maintain good body position—head over shoulders, shoulders over hips, hips over the mid-foot upon landing and arms swinging directly ahead—we run with good form and use less energy to run faster. Do a short abs routine every day. Strengthening your core will help you to stay upright as you get tired during a run.

Try to take shorter strides and pick up your pace a bit. The goal here is not to run faster but to run the same speed in a different way. Lift up your head. This opens your throat and chest to make it easier to breathe and also minimizes slouching. If you consider distance running (not sprinting) a momentum sport where the idea is to maintain a desired velocity over a period of time or distance, then your running technique should enhance your ability to maintain that momentum.

Now consider the fluid grace of an elite runner—especially the Kenyans and Ethiopians. Proper Running Form 1. Feet. Above all else, we can’t stress enough the need to deck your feet in the best running shoes; running in basic 2. Calves and Shins. Your calf complex muscles work together with your feet to create push-off. Push-off is the primary 3. Knees.

After dorsiflexion and. If you are not injured one of the best techniques for improving running form is actually adding strides. For example, adding 4 x 80 metres or 6 x 8 second hill sprints to the end of some of your runs.

These short, high-intensity additions can also work the whole body in a very functional way that can directly benefit your running performance.

List of related literature:

Not to be cute, but I describe the ideal of the running form you’ll soon be learning as “performance” because “form” is at the heart of the word.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

One of the best ways I know—in fact, the only good way—to improve form is by running fast in practice.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005
from there, you should work on any aspect of your running form that you want to

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Concentrate on running with good form, and focus on one aspect of good form, such as relaxed arms or complete hip extension, during each acceleration.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Go out and run a lot, and your form will naturally become more efficient.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Maintaining the correct running form is an important part of hill training.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Study your form and style throughout the race and work on improving your pack running, hill climbing, or whatever areas of your technique need improvement.

“Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel” by Steven Ungerleider
from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel
by Steven Ungerleider
Rodale Books, 2005

Perhaps the perfect workout for improving your running efficiency, plyometric training combines fast running with a focus on form on a fairly soft surface, such as grass, and bounding drills between the fast-form runs.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Because running form is determined by your unique makeup, the best way to achieve a more-efficient form is by performing the flexibility and strength training exercises outlined earlier in this chapter.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

Concentrate on how closely you can match your running form.

“The Art of Sprinting: Techniques for Speed and Performance” by Warren Doscher
from The Art of Sprinting: Techniques for Speed and Performance
by Warren Doscher
McFarland, Incorporated, Publishers, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • When I increase my cadence to 170 I get tired much quicker in my long run and can’t maintain even my slow pace per mile constantly. While I can maintain my slow pace and 165 cadence for over an hour long runs. 170 just drains me too quick for some reason on long runs.

  • I thought its good to have foot contact under body center of gravity but seems like Kipchoge over strides at 10:54 with foot contact not underneath body?

  • Fairly new to running, I find if I practice good technique it takes much more effort and I can’t do slow runs like that. Or is technique less important for easy runs? Also how do you NOT heel strike when running down hill?

  • Is it good putting your hand in like a fist tight while jogging or running, does it tire me out? I heard doing that is bad but idk.

  • wow very helpful. I’ve been running for almost 2 months and i can do a mile within 10 min 20 seconds which is impressive for me but for some reason I’m not getting better. i get tired really fast and i feel like i’m not improving. This video might just help me improve. Thankyou.

  • Way too much garbage info. Watching at 2x speed and it’s taking forever to get to useful stuff. Just get straight to the point, cut out the fluff.

  • So, when I touched the doors, it caused covid-19? ��

    I’m sorry world. I’ll never touch them again. P. S. Can’t wait to try these tips.

  • “Slightly the wrong metaphor”…*thinking: let me try another one “If you run with your arms slightly too wide of your body then everyone in the universe dies.” ��

  • So I’m only 13 and I’m running relays and the medley for my track team. The problem is that I weigh 145 and I’m not a huge guy. Should I try loosing weight or try and gain more leg strength. Which would get me faster in a shorter amount of time?

  • I have been running for 7-years (in-college currently) for fun, but I haven’t joined any extracurricular activities ever in my life. I decided to watch this video to see if I had my running techniques in a bad form. Luckily I was already doing everything in correct form

  • I wonder if you basically jump in place how do you move forward running on the road? Do this works only on treadmill where it’s the road coming to you?

  • I’ve watched a ton of these videos on form and this is the first one I’ve seen explain how shoulder stiffness affects arm swing which leads to hip rotation which causes grape-vining. I had no idea I was doing so much wrong. Thanks for the quick fix!

  • Some very good, very well made points… The biggest mistake many triathletes (and indeed many triathlon coaches) make is to simply watch such a video as this and change some element of run technique, which is as grave a mistake as increasing an athletes mileage too much too quickly.  Yes, there is an ideal triathlon run technique, yet to change one’s technique safely I would argue takes 12-18 months of specific programmed implementation.

    Enjoy your running.

  • These videos are great. So happy they came up in my feed. Really solid info that I feel I can learn from and use. Already watched about 7 in a row and subscribed. Can’t wait to put some of this in practice. Thanks James, look forward to more.

  • Thank you! Tried starting to run by just, well, starting. Could not figure why I was having such a hard time and it finally dawned on me, I must be doing this wrong. Yep! 1st run after watching this, instant progress.

  • I disagree w the arm technique. You’re focusing too much on your arm movement and tensing your shoulders and upper arm thus waiting energy. As long as your shoulders are back and your posture is good, let your arms loose and let them do whatever.

  • There are 2 types of ways I ever ran…one of them is when my legs go back pretty far…people say it looks gay and it pisses me off so that created my other run….idk how to describe it but it ain’t normal and anything in my way breaks

  • Thanks to both you guys. You guys are so blessed to be able to run the way you do. But that keeping the foot strikes under me, I gotta concentrate on that maybe that’s why my calf’s are always hurting cuz I run the way you say not to with the foot pointed up and in front:( good luck at the Olympics Brandon, I’ll be watching and rooting for ya!!

  • Very good video ��… we do somewhat believe your form is your form… always trying to improve it is a good thing ��… Teeter Twins

  • • Look towards the horizon

    • Don’t push head too far forward

    • Don’t tense shoulders

    • Elbows close to side, relaxed, don’t cross imaginary line

    • Pull chest upwards

    • Make sure foot lands under the center of gravity

  • Thank you. It is very helpful. I am a 92 senior, and have brisk walked 5Ks for the past 7 years. I am re-learning how to jog and now preparing for the 5K Run of the Memphis District Senior Olympics next week (Sept 20) and the State Finals of the Tennessee Senior Olympics in June next year.

  • I’m gonna try this. I just hope people will be forgiving in these corona times when they see me approaching them with my arms out like a zombie.

  • Informative and helpful video, thank you! Personally, I’m always worried about the way that I’m pushing, pulling and bringing forward my leg. It would be nice to see a future video about that!

  • This video is very helpful. After reading Pose method and trying to completely change everything about how I run, I realized how forced it was and started to hurt. I did more research and saw many people who said it is an individual structural thing rather than the invariable. Guys in cushy elevated heel with mid or heel strikes setting world records. It is individual. I concluded the same things as in this video but wasn’t sure about it….. so I feel much better now that elite runners say the same thing.

  • I have only now started (35 years old) experiencing extreme soleus pain when running. No idea what’s changed but I start off fine. Then about 1k PING it goes. So frustrating

  • Will you recommend something for shin splints/ posterior tibialis in case you ever suffered from it? I over pronate and i guess this contributes to the pain but what did you do if you ever had this pain

  • Apparently those Nike trainers may be outlawed…………….however, Eliud probably ran most of his life barefoot and shoes don’t matter.

  • I HATE running, I’m watching this video because my country have compulsory conscription (Singapore) & I do not wanna fail my fitness test

  • There is no magic power called gravity, that lets us run forever. Pose methode is pure bullshit to everyone who knows physics a little bit. The only thing that matters is where you foot touches the ground, because it isn’t supposed to break on every step. The power at running comes exclusivly from your muscles. you are runnig a good technique, but that doesent have anything to do with gravity. Iam runnig almost exactly the same, but with a very upright upperbody.

  • Run barefoot and pay attention to your form while running barefoot, and then replicate it when u run with shoes. Always stay with ur natural form and natural stride to prevent injuries and strengthen important muscles

  • I’ve been working on correcting my running form. I had a hip injury years ago and I noticed it effects my mechanics on one side which eventually lead to ITBS. One of the things I’ve been doing is instead of lazily falling into the step is to try to get my foot purposefully to the ground. I feel that this has allowed my feet to strike flatter and more underneath me, and also makes sure I am engaging my hips. This has kept my knee from collapsing in on my one hip. However, I notice that doing this makes me more fatigued and raises my heart rate more for the same speed. My question is this the right approach? and is it normal for it to feel like more effort both physically and via heart rate initially?

  • Thanks guys, great video. I’ve been trying to change my technique lately by focusing on driving the knees forwards/upwards during strides, and I think the wheel tip is really useful. My cadence is stuck around 156 consistently and I’m struggling to get it any higher.

  • For my running form I always think about my body having a ply-board (meaning the posture and my head always locked in position) and my arms using a small momentum like a metronome but being bent. For a posture think of reaching your arms up to the sky and keeping the body equal apart from reaching position. Breathing in from my nose then exhaling though my mouth. My legs should be light like Bruce Lee does his footwork in beginning of a fight. Using only the fore/mid foot to run.

  • I never knew running could get so deep. I’m so glad i ran into this channel though. it has helped me lower my Spartan Race completion time this year! Now i need a video on how to run up a hill more efficiently.

  • Idk why but I instinctively look down on the floor when I’m running. It looks weird but it doesn’t cause me pain. When I look forward for an extended period of time I get neck pain lol.

  • I am over fifty so good form is so important to me to avoid injury to my aging chassis��������‍♂️ Sadly speed reduces with age but the enjoyment never fades. Thanks folks!

  • I just ran my first 5K Sunday and had back and shoulder pain all week. I used these principals to do a mini workout on my treadmill this morning just to become more aware of running mechanics. For one, I was always running with my head bent forward to look at my feet! I corrected that and tried to loosen my shoulders a bit and hopefully I’ll be back on track. Thanks Nate!

  • THANK YOU! Definitely was nasty heel striking and i’m certain it was affecting my running times. Excited to go out in a bit and practice the better running technique. Have a Great Day!

  • Instead of taking so much, can you guys give us more sample & image? I am not good at English, as my point of view, to see a good sample image is better and easily learn than to listen the guidance.

  • You can’t use a word class runner Kitata to demonstrate poor running form. This bad example undercuts your point, because it shows you can have all these “flaws” and be one of the greatest. The guy ran the NY Marathon in 2:06:01. This does not mean you are wrong ultimately, Kitata will flame out early if he does not fix these glaring flaws. He is almost off the radar at age 25. Kipchoge set greatest record of all time at age 35.

  • I stopped trying to run like other people who weigh a lot more or less than I do, along with different leg length, type of feet, and body mechanics.

  • I hate running with a passion but I need to lose weight for my career choice. Just here to try to make it as fluid and enjoyable as possible.

  • Really helpful tipssaw some race photos of myself recently and got a shock at my terrible form so psyched to improve it! How often should you incorporate these drills per week?

  • Thank you! Excellent analysis and also really appreciate how you have your 5 points summarized in the “show more” area.
    1. Footstrike
    2. Stride length and overstriding
    3. Cadence & contact time
    4. Torso rotation
    5. Relaxation

  • They’re all wearing Nike Vapourfly’s because that’s who’s willing to pay them the most money, surely? I’d be interested to know if those chaps grew up running in shoes with the same foam and air padding or if their technique was established in something more minimal.

  • This was great, I have been researching “how to improve on your running” for a while now, and I think this has helped. Have you heard people talk about Hiymelia Ziyddison Scheme (search on google )? Ive heard some great things about it and my mate got cool success with it.

  • I used to run in college and I can honestly say trying to correct a form is difficult. Sometimes injuries arise from this. I have found weight lifting to be the best to correctly incorporate better form.

  • I do appreciate the experience and tips from these two, but I can’t really see how you could teach someone to properly position the feet while wearing chunky trainers, which are essentially designed to insulate your body from the ground. If you really want to learn true running form, barefoot/zero drop/minimal shoes are the only way to go. Just my five cents 😉 Peace

  • Their stride length make me feel like I am such a shy virgin that can’t even stride half of their stride with same height as them…

  • Just to make it clear, good running form doesnt mean it always look great, but more efficient and effective during the run itself. Not just by how it looks

  • I weigh between 220-240 depending on season and what I want to eat and used to powerlifting/bodybuilding workouts..

    I just want to be able to do 3 miles without struggling ��

  • I always found pace to be the most important. Arm movement is important to, and picture holding a penny between thumb and forefinger as lightly as possible before it falls.

  • Just thought I’d share, for those looking to try these out. I mimicked Kipchpoge’s form and incorporated these tips into my 1st run in a week, out of curiosity. It was odd how quickly I was moving along, and it took some getting used to, because it felt almost like I was flat-footing for the duration of the run. Maintaining a consistent cadence and stride length resulted in an overall consistent pace, and I was able to match and almost exceed the pace of my average 5K, even though I’ve been increasing my distance incrementally for a couple of weeks now. That means that instead of losing progress over the course of a week, I progressed simply by altering my running form. Previously, I would land strictly on my toes as a sprinter would, but manipulating my weight distribution made toe planting obsolete. Now, I’ve averaged 6:35/mi, even beyond 5 km. I implore everyone to follow the tips in the video as closely as you can — the results may not be immediate, but they will be significant. Ciao!

  • I naturally run by swinging each leg infront of the other with each step so I end up kicking my feet while running a lot, what should I do about that?

  • After i run I have really bad pain in the side of my ankle everytime I lift it on the outer side is terrible and in the heel any ideas why or how I can stop it and how long to heal it??

  • My cadence is low, around 150 when I do easy long runs but I have long legs. But I’ll try running with 170 in a wheel motion tomorrow

  • I find myself lurching forward, hunched near few miles of longer runs…..face looking down. I think this is common, especially older runners. Having actual video of the faults in bad form would be helpful.

  • This was great, I have been researching “how to improve my running” for a while now, and I think this has helped. Have you ever come across Hiymelia Ziyddison Scheme (just google it )? Ive heard some amazing things about it and my buddy got great success with it.

  • At 6:12 you mention that pros land under their center of gravity. Are you sure?! There is a video where they show that Kitata is overstriding, the video is about Kipchoge but they contrast him with Kitata. And while Kitata is not the fastest marathoner, he’s in the top 10 or so.

  • Calves! I started park runs this year and after my 3rd one I have started getting painful right calf (in the soleus muscle). It is so painful it feels like i have pulled the muscle and I have to shuffle to finish run. Then when I do get to see a physio a few days later he gets me doing bounces and calf raises to prove it’s not a pulled muscle. Then it reappears the next run. I warm up and stretch before each run and wear long socks to keep my calves warm. It gets to the point now that I am scared to run for fear of it hurting again. Anyone else suffer like this? How did you get through it?

  • Watching the elites reminds of when I “technically” beat Gebresalassie in the 2014 Great Scottish Run he pulled up at 5 miles, but I finished. ��

  • These are world class runners. You absolutely CANNOT assumed and judged which running style is better. There are different running styles.

  • I just wanted to say THANK YOU for this video I have to run for academy I’ve never been running I watched this video right before I started with my group and I ran faster then I EVER had!!….. ����

  • I coach cross country at our middle school. I taught myself how to run, and know proper technique, but I really appreciate these videos to help explain that technique to students! Thank you for the great ideas and drills!

  • i’m a noob in running and when i began my freshman year i had a pretty bad heel strike and somehow managed to run 18:30 in the 5k (not a crazy time but surprises me). i plateaued my sophomore year so i thought it’d be a good idea to practice forefoot striking up until and throughout xc season of my upcoming and now junior year. although it was a failure due to swelling it caused in my calves and lack of improvement i gave up but when i went back to “heel striking” 3 months later i realized i now have a mid foot strike and my form is a whole lot better. looking forward to working hard this season to see what i can do with it:)

  • Thats why I dont do track and field cuz i believe running shouldnt be seen as a competitive sport or work. Running is fun and sometimes being forced to doing something required for a long time can end up in the loss of interest in running

  • Love this video and all the videos on GTN! Can you guys do a video on how to breathe while running? I find that’s where i’m finding I need the biggest help.

  • I’m pretty fast but I cant do races. So for instance I was doing P.E and we were doing 100m dash. I got 11.8 seconds. Then when I went to state i just went to complete ass and got 12.9

  • Man im a new runner and past 2 weeks my heels have been on and off with soreness also some Achilles pain. Im quite a big lump and am tryin to shed some weight but the pain is stopping me from having a comfy run? Any tips are appreciated

  • I have a question. I ran 400m back in high school and I always focused on long strong strides and it worked for it, but now I joined my college’s cross country team and applying that principle just makes fatigue worse and I feel I slow down, during my last race I tried a shorter/faster stride to keep up and I feel it worked but it felt more work on my calves, any suggestions?

  • I’m entirely self taught and trained at running, and I will admit it isn’t pretty. I’ve never seen a video or channel like this that actually breaks things down and constantly reminds you to be patient. I do have a question though. Do you have any advice for how to get better at a 2 mile time in relation of a military stand point. Let me clarify:
    I’ve recently joined the military and experience high levels of fatigue in my legs during every PT (Physical Fitness) Test we do. From the old APFT which comprised of just 3 events (2 minutes push-up, 2 minute sit-up, and a 2 mile run) it would feel like I have 25 lbs strapped to each foot at the end of the run.
    The Army is making/releasing a new ACFT test which is comprised of 6 events (Dead lift, 2 Minute Hand release push-up, 10 lbs Ball Toss, a Timed sprint, drag, carry, followed by leg tucks, then finally a 2 mile run). I fall under what is known as the “heavy” category for the ACFT due to my job. These tests wear me down quiet fast as I’ve only been working out for 7 years and only seriously started working out the last 3. any tips and advice would be greatly appreciated.

  • But number 2 and 3 both land the front foot in front of their knee………. are you saying they are “bad” runners? I’ll take that too?

  • I’m curious about Kipchoge’s foot landing position in terms of ankle inversion and toes pointing slightly outward at touch down. Looks to me like this results in a pretty pronounced amount of pronation as he carries through stance phase… dare I say “overpronation.” I use the quotes because I am a skeptic about the categorization of some pronation as excessive versus a lesser degree as “neutral.” It seems a rather arbitrary distinction, difficult to measure quantitatively (since the motion happens in fractions of a second), and may not be altered by various forms of technology in stability shoes such as “medial posting” or “guide rails.” I think a large part of it is just a false classification system embraced by the shoe industry to market products, and pushed by podiatrists to sell custom orthotic inserts (both parties have substantial conflict of interest in terms of selling something).

    Should we as runners even be thinking about such a small and fast motion at the end of our extremities? Or is it counterproductive to address specifically when there are larger gait mechanics at play up higher in the kinetic chain which may be potential targets to improve running efficiency/economy?

    It would be interesting to compare footage of him in marathons pre-vaporfly, when he was using the Nike Streak or other more traditional racing flats, to see if the high stack of soft zoomX foam may be contributing to more pronation.

    I don’t mean to come off as overly critical this is one of your best videos in my opinion. Appreciate all of your great content James, and any insights you may have on Kipchoge’s pronation here.

  • he’s incredible! his running gait is truly mesmerizing. if only I could run as gracefully…as a former swimmer, I tend to lean back and be a bit top heavy in the torso area:( working on it tho!

  • The reason I run is for fitness weight loss but mainly for mental health and the energy boost, I also find it amazing that a feel like a car when I run I can pretty much get anywhere in my city not that many minutes behind a car, you literally just glide over the floor when you are at fitness.

  • I just realized something… This dude is 34 years old here… Thirty fucking four!!! He looks like 50+… I wonder if it’s just unlucky genetics or if it’s caused by running all the time and exhausting his body…
    Just look at the enlarged thumbnail…

  • 1:37 look at the 3rd guy. and his landing position of foot. Most of us would named that as bad becase of heel first contact. BUT if he is able to run with eliuds tempo, he cant be bad runner.

  • I love all the experts here declaring heel striking as “bad” when none here ever ran a below 2:05 marathon or won Kona iron man and never will lol

  • My form used to be more like kitata with over extending. I mean, almost everyone runs like that. Last year I started adding more stable soldiers and straighter arms. during quarantine, I have been working on adding a little lean and foot strike below my body and it feels weigh more efficient and can make an off feeling day still feel relaxed.

  • (I don’t mean this in racist way at all) The runners from Africa, I swear, are such naturals it’s beautiful and absolutely amazes me!

  • I will say this, focusing on core strength through calisthenics improved my run time TREMENDOUSLY. My 1.5 mile run use to be 12minutes on my best days. Now my average times are around 9 minutes. And that’s me giving it about 75% effort. I don’t feel as tired either.

  • So I got confronted by this person who was actually doing running analysis of everyone. I got a comment from his saying that my head doesn’t move and the way how I run looks like a shaolin monk. But I also had a good athletic apperances which gave him a hint of that I might be in the military. The answers were I said “no, I am none of those.” Then I’m thinking because I got my head cut bald to purchase a orange jumpsuit and a leather cord to look like a shaolin prisoner. Or get a olive green shirt and shorts to train for basic training which two actually describes me ������

  • Hi so I’m actually in the army and was looking to drop my run time alittle and you actually pushed my run time almost a minute per mile.

  • I just ran a 10k last Saturday November 10, 2018. My husband recorded me as I was running and I look awful. My head and back was inward as I was running. Like I had a hunchback. Please help. I am running the turkey trot on Thanksgiving Day.

  • 5:20 man you didn’t explain the most important thing so where should my foot land? you say to go with the gravity but like where forefoot, midfoot or heel strike?

  • The problem with all these advisers is that all of them are pro. They just forget how to run “improper” and hence their advices are not really actionable. In fact, you CAN’T just put you foot under your center of mass (advice #1) because it is totally uncontrollable. Instead, foot strike vs. heel strike sensations ARE hugely differentiating and can be managed. Same with cadence (advice #2). You CAN’T just keep you cadence high, it is not directly manageable. So, theoretically all these advices are correct but fruitless.

  • I have a similar stride. Short and smooth, very economic. Ideal for long distances. The only difference is my arms. I swing them a bit lower.:)

  • The runners with the best form imo are Eliud Kipchoge of course, Meb Keflezighi, and Edward Cheserek, and Geoffrey kamworor. Other runners I watch with form great form are the Colorado runners and the also the elite high schoolers at footlocker nationals. Some of these guys have great form.

  • I’ve been watching lots of videos on cadence and I think the key point I’d missed that you point out well is it’s not just small quick steps picking feet up but important to have limb stiffness in legs so driving force into the ground to push you forward horizontally rather then too much vertical movement. That’s definitely helped me with my pace for same HR effort. Surely sub 2 hour can’t be far off now for me either….

  • I m running for a month and my lower legs are just bursting out of pain
    Should I continue it or am I making a mistake
    Plzzz explain

  • The stiff limb discussion is very interesting. It’s kind of like by having a lower ground contact time you’re putting less energy into the spring (leg) and therefore waste less in storage / release.

  • Thanks for this video is very useful! Ive been trying to adjust my technique and was wondering if I should do my gait analysis for insole fitting again having changed the technique. Or should I just try running without the insoles?? This is one topic Ive been looking a video about. Are insoles necessary? In which cases? Or is it most often a general technique problem causing the issues?

  • I really need help and i have had this issue my entire life… i’m always that kid that was scared to get into sports because i was a super slow runner, i also constantly ditch my gym class because i’m embarresed of how i run. My form is terrible, i struggle with bringing my legs up to my chest and driving with it. For the past 2 years i have been working out constantly and my bodies changed dramatically, i’m fairly lean and i’m 150 lbs. yet i can not run a mile in less then 15 minutes. I need a professional to help me, i believe i’m one of the only people in the world with this issue and its been this way my entire life. If anyones interested in seeing footage of me running please let me know in the comments below. Its strange because i can easily squat 225 no problem but when it comes to running and athletic movements i suck…. i’m always the last one in gym class and i hate living like this everyone sees me as an outsider i get bullied a lot and i am so dedicated to fixig this issue i have been trying so many things and nothing is working please somebody help me.. i’ve seen physical therapists and doctors, my body is healthy and everything is normal but when it comes to my hips and running it seems un normal..

  • I desperately want to keep someone I love healthy and alive. We have discussed on going on walks when I can walk (I am in a wheelchair) however, I would really appreciate it if you could please advise me on ways that will help boost our strength to get me permanently out of wheelchair and to keep our breath steadily. Much appreciation.

  • This is going to help a lot, thanks for the tips! People always complain that I swing my arms too much back and forth, and I calf scuff sometimes, guess I just have to focus on that stuff more and do the drills. Thanks for the help!

  • excellent analysis of running techniques, i noticed that more knee bend = more rise and fall of the body, which is using energy to combat gravity in a vertical direction, which wastes energy.
    Eliuds energy is used more efficiently for forward movement.

  • Just subscribed! Question, though. When I jog in place I can keep my arms out in front of me relatively straight as you demonstrate. When I’m actually running at an easy pace at stride, my left arm stays straight but my right one swings way out. I cannot hold it in. It kind of makes sense because my right leg does this wonky heel whip thing, so I think that’s related. Any drills, exercises, stretches or anything else that might help? Thanks, Coach Nate!:)

  • Another hippy sissy emaciated looking dude pushing running.

    Don’t do it. It will ruin your body and make you a beta male sissy just like this guy because running WILL lower your testosterone.

  • Thank you! Your tips and advice make me feel less bad about my awful running form because I always concentrated on my foot strike instead of everything else that might contribute to my problems. I will try these tips out and see how it goes.:)

  • Love this channel. Got so much from it. Still struggling with shin splits even after more than a year. But my running technique is improving gradually. Better cadence, better stamina, not much faster (or slimmer:-( ) but I am 56. Not an excuse I know. My experience has been it’s better to change one thing at a time. Over thinking while you’re running is not conducive to good form. So this video is spot on. So thank you TRE.

  • I’d add that you should point your toes forward when landing. Many runners point them outward, which puts a lot of stress on the bones in the foot.

  • I just started working on my channel!
    I’m a Filipino runner/adrenaline junkie based here in abroad documenting my journey. Promoting healthy lifestyle and inspiring many people.

    Any small youtuber that wanna help each other out. Let’s work together!
    Subscribe to my channel and i will subscribe to you in return.

    Thanks ����

  • Sorry running update. I tried your form in april and saw instant results with higher cadence and faster pace. I then got injured and after a few months I started back up again. I tried a different form and well I was really discourage. Struggling around 159 to 163 cadence. Now this last 10 days I went back to your basics in this video. Last few runs have been 165 and 166 cadence. Very smooth. I find myself in the 168 to 170s now! I almost have up. Thank you

  • Thank you for going over the foot strike. I feel like all these guys who aren’t real runners, just fitness dudes, heavily talking about the foot strike. But I have seen some amazing XC and track runners that don’t land on the forefoot when they run.

  • WATCH NEXT: Proper Running Technique for Your BEST 5k (or Marathon)

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  • Seems a lot of people doscussing the “heel strike” of the other runner. Watch the video closely and focus on him. He has the greatest dorsiflexion of any of the runners and even though the heel of the shoe hits the ground you can see he is still airborne when this happens and the foot falls in time with his body to essentially land the same as the other runners. I think its a bit of an optical illusion to compare what his feet are doing to a casual runner who has heel strike.

  • Great video! Incase it helps anyone else, I’d like to pass on a tip from my physio… be careful with the ‘line’ drill as it can put additional pressure on your knees if you naturally want to ‘tightrope’ your foot placement. Go more off feeling and don’t force your legs to straddle the line if it doesn’t feel natural. Let your legs fall naturally (unless you’re massively over rotating)!

  • I weigh 160-165 and wrestle…needless to say I’m not a marathoner and I only run because I want to join the military and I need to run 5 miles in 40 mins, so here I am ����

  • Great video, completely mind boggling pace to run sub 2 hour marathon. Most people couldn’t keep up with him on a road bike. Very informative explanation of running form, don’t think enough people give it the consideration it deserves in their training. Amazing to think he’s so good he’s causing the 4th place finisher to over-stride. Exciting times on the horizon in distance running I think.

  • Was part of the athletics team in school way back….Dad was a runner too, that’s when I picked up to always land on my fore/mid foot. Today, I can’t land on my heel even if I tried…!!!
    So this landing on the fore, mid or heel all has to do with the formative traning when we r younger….

  • While it is important, we generally swoon and analyze form more than it will actually benefit us. At the end of the day it is not going to be nearly as important as your physiological condition and how fit of a person you are.

  • Great videos as always, thanks! Can you add a video to consider your relationship between cadence, stride length, and pace? In 400s, 5k and marathon paces, how do those 3 interact and how much does each change? Blew my calf out taking my cadence from 156 to 172 over 14 months. Now aiming for 163 given I’m 6’5″, not sure how my height should affect your target of 165. Thanks.

  • Which comes first? (1) a good runner, or (2) good running form? Often i see too much focus on form, but rarely do see this resulting in good running times. On the other hand, good runners who get the training in, tend to develop good form (with a little a S&C). Chicken or egg?

  • Buy the most expensive gear. Then pick a hot day right after lunch, just flail your arms wildly, make a lot of noise and yell at people you pass. Also run topless and pour half your water over your head without stopping. And then break down and call an ambulance after 3km and never run again.

    Worked perfectly.

  • Awesome video! It is kind of funny though how most Kipchoge analysis videos always include a healthy dose of negging his running mates lol…there’s one really odd one where it’s literally just a bunch of snarky knocks on his training partners lol

  • Brilliant analysis James, do you do analysis for us mere mortal runners? I’m a fair runner but would like to get better and improve my running form.

  • Awesome analysis James, one more thing to notice is from the front side, the way he runs his foot is always in the mid of his body. As a result of which his centre of mass is always contained in the body, thus more stable run

  • Is the intention to keep cadence about the same and just reduce stride length when running different zones/pace (either Zone2 easy or Zone 4 tempo)?

  • Everyone says I run really weird and say that my back is too straight when I run, am I supposed to run with a straight back or not?

  • Never try to emulate someone else’s “running form” (great way to get injured). Running is NOT Rocket Science, there’s nothing to “think” about here or at least there shouldn’t be. Never try to work against you own bodies natural biomechanics (people are unique in this way). Run the way that feels the most natural to YOU not some random dude on YouTube.

    The “demonstration” is fine it’s just that people should understand that it’s not smart to try to emulate somebody else’s running form.

  • I have achillies tendonitis so I made my running form perfect to the point it didn’t hurt when I ran, a year later, it started hurting, my form is getting worse from the pain and the lack of stamina everyday, I’m now here because of that.

  • It’s incredible how I’ve never been taught correct forms at school.
    Form should be the very first thing you should practice at school, later in life most people are always doing exercises the wrong way.

  • I’m running with similar form and having an issue with my left calf cramping or straining the muscle and it’s causing me to stop running. Trying to stretch it out but it’s been nagging me for about a month since I switched to running this way

  • Wow you are AMAZING I have been running for 2-3 years and have read a lot of books and watched a lot of videos. You are the BEST! Will practice with your advice. Thanks

  • AWESOME Advice! Great info! You sound like you might also “skate” or do other sports as well… Your suggestions about “leaning into” your run for the correct footing position sounds a little similar to skating which takes a bit of “power” to power into turns and tricks and foot position is SO important in that realm because if you don’t execute properly, you can sometimes get really hurt… Funny thing is that I always just skated and I always power-walked, but I never attempted actual running… but now, as a beginning runner, I want to avoid learning any bad habits and I want to start off correctly right from the beginning… so thank you for all of your tips!

  • I’m trying to jog outside and don’t wanna look like I’m running away from something. I’m trying to get proper form. Thanks �� �������� ��

  • What the heck? I was taught to flat feet when running and this is the complete opposite.

    That may have been the reason of my injuries. ��

  • Great information…The explanation of the top down approach in dealing with foot strike is the best I’ve ever heard. Thanks for breaking it down and giving the reason why.

    Much appreciated!

  • 2 years ago I was obsessed with running and trying to improve (20min mile now 8:30) well all of my friends were really girly in middle school (which is fine but never were into fitness) and I watched this vid to improve myself and I did a lot! Well they would always make fun of my form cause I changed it to the way how this gentleman taught it and boy when I tell u I got way faster. And now I’m rewatching it to see if I can fix something I don’t know I do lol. I wanna drop to 8min and slowly ease myself to a 6min mile.

  • This problem is amplified by some of my physique traits. I partly identified it myself in highschoold. I approached two “trainers” at school to ask to help me address that. They had no idea what I was talking about. I was not about competitive running. I simply wanted to stop running like a dick on duck’s feet.

  • ok im gonna have to disagree. i would say to start with your feet. They are what contact the ground. I found running barefoot made the biggest impact to my running form. starting by only focusing on my foot placement/strike and working up the chain from there. By the time you get enough things right everything else falls into place. never focused on my arm swing ever.

  • Ils sont cons a regarder la foulée des coureurs champions. Chacun a sa propre morphologie/corpulence lorsqu’ils courent donc au lieu de faire ce que vous faites, allez plutôt vous entrainez dur comme ils font. Remarque: Pour avoir une bonne foulée lever la tête afin de vous agrandir et courez naturellement, vous verez que la poose de votre pied se fera comme sur la vidéo. 😉

  • thank you so much for pointing out that heel/midfoot/forefoot striking isn’t as important as where the foot lands ie right under your hips. Brigid Kosgei ( female marathon world record holder ) is a heel striker but i’ve heard she’s a decent runner!

  • I am a ballet dancer, and many people have told me I have excellent posture, but I often have back pain after a run. Is there a reason for this?

  • This guy is pigeon-toed. Learn to SPRINT HARD. BE AS FAST AS YOU POSSIBLY CAN FOR 20m, 30m…once you do, running will become easier.

  • I’d call myself an intermediate runner. I’ve struggled to run properly the whole time though. My calves or Achilles’ tendon would burn and sometimes my hips would ache.
    However, after watching this video, I practiced running like this, and it’s much more efficient. No aches, pains, or inflammation. I even ran a lot faster with ease.
    This video was a lifesaver. Now I can enjoy running without any pain.

  • Honest question about all these YT videos from US: What’s up with “consult your doctor before making adjustments to your running form” and similar? Is it some common belief among US citizens that all doctors in US are experts on physiology of running and every other sport ever down to such minuscule details as a proper angle of a foot during a movement? Because they are most certainly not, majority have probably never attended as much as a 101 course on such topics and to ask a doctor who is an expert on human anatomy about tips on expert level running seems just as smart as asking theoretical physicists for tips on diy optimising diesel engine fuel consumption in a 12 year old Audi. So why is such advice so popular?

  • THANK YOU FOR THIS! I literally got home from the gym like 15 minutes ago, down in the dumps because i can’t figure out this foot strike thing (I’m having some plantar fascitis if thats how you even spell it problems and its all about my foot strike), and hopped on to the Tube to find a video that might show me how to do it right or at least where to start. Your advice helped a lot and i’m sure it will make a difference on my run tomorrow

  • he cannot run alone? why he has 10 running buddies with him? only few meters behind, so most of them run below 2h??
    are they there for cheating/helping him? what about techno-doping? (shoes)

  • I’ve always been a decent runner but I’ve always looked like a twat doing it, I run like terminator. Thank you so much for this video, I’ve needed this coaching all my damn life.

  • I think the good running form should the most natural form the body choose by itself. There is no way to learn, just as a bird learn the best way to fly. Nobird teacher exists. Feel it yourslef.

  • looks more like he lands outside midfoot, then balls of foot for that pronation and spring off, then its toe off. 3 steps for the perfect strike

  • This is invaluable thank you!
    I have stated “running” thought I’d figure it out on the go…. the more research I do I realise just how incorrect approach was.

    This video will set me on the path
    Cheers lad!

  • Got the covers so much its really awesome. Thankyou for all your information Nate and the lovely way you present it. if my cadence for my 8 mile jaunt was 174 can I half it to get one leg?

  • I just got challenged to do the ‘Run 5K, Donate £5 (to NHS)’ challenge whilst in quarantine. I’ve never been a runner, and in fact, I didn’t realise how much of a sedentary lifestyle I lived until AFTER I tried to do this challenge. I’m a 26 year old 6ft5 male, weighting 175lbs I thought I was in decent shape. I went from doing no exercise to running this 5k (rather foolishly). It took me 39m 12s. All my friends completed in 20-25mins. This was the kick up the backside I needed, but enjoyed the run and I’m kind of addicted and want to improve my time!

  • About a year ago the end of my sophomore year my friends had noticed how bad my running form was. My foot strike horrible and posture was terrible. My foot strike has gotten better but is ok. My feet would flair out and I would arch my upper and lower back. I still arch my back I need help with that. Any suggestions?

  • For me, this was the single best piece of advice for preventing knee pain. As I get more tired, this still allows me slow down without going too heavy on the knees. If I feel good, the transition between times makes so much sense. I wish I had known this 30 years ago when I was younger. I feel this would have sent me to that next level of running

    It also explains how the world class runners looks the same between the beginning and finish. Consistent cadence with stride changes.

  • I’ve found I run best on the balls of my feet… I’ve heard both that that’s good and bad from different sources… Anyone want it weigh in?

  • This guy never shows the running formula? all his videos are the same it’s yust a sales pitch so you sign up to his online programs.

  • Thanks for the tips. Great explanations. I’m running again after a quad bypass. Taking it slow with doctors encouragment, I’m 77 and feeling great.

  • What shoe are you wearing at 1.59 sage? Looks like me and you have a very similar point of impact, and I like the look of that sole shape.

  • Great video! One advice I think people need to be aware of is: be patient and keep working on it, because it takes a lot of time and commitment, bad habits are hard to break. I shaved off more than 30 minutes of my half marathon running time, I’m pretty confident that half of it is just pure fitness but the other half is working on my running technique on and on. The margin looks pretty slim now but I still find stuff to work on like not being too “jumpy” and rolling the feet a bit more.

  • Running is something that people want to do and if you think only a few are chosen than you will never be chosen with that mindset being chosen is an choice of yours an idea and acting upon that idea

  • Very interesting. I did the minimal amount of sports science in school but I love to run and when I get back into it I will remember this advice and work on my strides.

  • I am training to get into Law Enforcement. At 49 I need all the advantage I can at increasing my running distance and time. These videos are really helping me. Thank you for all the hard work you all put into this.

  • Any advice on the breathing for someone who has trouble breathing with their nose? I tried doing the 2/2 with my mouth only but felt awkward?

  • Good job man, I’ve just recently realized my form was garbage. It was almost like learning how to run all over again in a way, the better my form up top forced me to use my hams and glutes in a way I have never used them in running before. I have to be honest, it felt totally unnatural at first but I noticed my speed and efficiency had improved almost immediately. My joints experienced less discomfort as well. I just wish I would have known this earlier as I’m sure I’ve done a lot of damage to my musculoskeletal system.

  • So I’ve compared how I jog and now I know why I get tired after 2 miles lol I have terrible form and was landing on my heel every time.

  • You like way too much listen you talking by yourself. More focused and reduced and a better prepared script in terms of didactics would have made a much better video.

  • Does having stupidly large calves change anything? I’m 5’ 9”, 168lbs with 17” calves. I would love to run 5-10k’s but I feel my calves won’t let me.

    I would greatly appreciate any feedback. At this point I think I suffer from exercise induced compartment syndrome as my calves become insanely tight during long distance runs.

  • If you attempt to draw your heel to your butt, you engage hamstrings. You don’t want that. If it happens as a result of reflex it’s fine.

  • That “nasty heel strike”, has really caused a lot of grief in the past because it sidelined me too often with plantar fasciitis. It took time to change my foot strike and at first caused slower runs but like anything else practice makes perfect. The information on this channel has been a huge help with getting me back in motion.

  • Thanks for posting this. What a difference it makes after doing these exercises. My biggest issue is not being able to catch my breath after hills. Should I slow down?

  • Nice a video that’s not 11 minutes long, I don’t need a fucking intro I want to know the proper form because my shoulders get fucked

  • Try look at all elite male Marathon runners, and tell me Again, that your legs cannot land in the middle. You would NEVER prefer to land with you feed wide, that would just get you injured… worst video EVER made on running technique, it should be taken Down immediately!

  • I got good running technique when running fast, however my technique vanishes, as soon as I run slow (zone 1 / 2)… what can i do about that?

  • Winner of a video, been searching for “make me run faster” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (do a search on google )? Ive heard some decent things about it and my work buddy got amazing success with it.

  • Great video. Curious as to where you stand on “pushing off.” As you know, Pose, Chi and other running “schools” teach that pushing off is unnecessary and inefficient/potentially injury-inducing. But I don’t know how one can move forward without technically pushing off. Thanks.

  • This is not a barefoot shoe, so I believe he is not striking with the heels it is actually with the front. But Im no expert. Nice video!! Thanks ��

  • This was great, thanks, been searching for “improving my running” for a while now, and I think this has helped. You ever tried Hiymelia Ziyddison Scheme (Have a quick look on google cant remember the place now )? Ive heard some extraordinary things about it and my brother in law got excellent success with it.

  • I started doing this tips as I run and my pace improve a lot but I will never run at that crazy pace as Brandon’s I can barely do a sub 21 minute 5K haha that’s like my best pace

  • Loved this!!!
    Explained everything so well I have subscribed. I suffer from pain from my knee along my shins so need to really focus on my posture. I have to wear orthotics as I roll my feet inwards. Any tips to help this.
    I’m actually doing a trek 50k on the Brecon Beacons Saturday and won’t to be able to run some of it.

  • If you watch the twin brothers of New Zealand on “Vice” who went to Kenya, they have practiced that motion of running with stride, just like this guy, so it’s a 80/20 where the 20% of his running is a slight spring type of stride. It’s amazing when you watch some one run with that type of stride. Also your so right the cadance is important too, but one thing is that they actually use a beat/ryhtum type of running. It’s amazing learn it.

  • Very very helpful fellas! This was exactly what I was looking to find. I’m just starting to run every day and this info will help me improve my running style. I appreciate it guys!! Stay healthy!!

  • I scuff the inside of my ankles and calves sometimes and also wobble occasionally straddling a line, both more pronounced because I’m pigeon-toed. Advice/exercises for pigeon-toed runners?

  • You wear shoes you change your standing posture by some factor, now to neutralise that offset you need to correct the running form means if you don’t use shoes you can’t run wrong.

  • What are your thoughts on the weckmethod? Just curious, because I just watched his video, and he talks about getting more power by bending, and rotating..?

  • Thanks im 16 but I haven’t run in years and I wanted to do something good for my health but when I tried to run it was so painful on my hips but this made a huge difference

  • Well, I will definitely keep these points in my mind and I would like to share these points with my family and friends. Wonderful video. KidSole is bring you the best foot pain relief products, designed exclusively for Kids! Visit today to explore our collection.

  • I used the tips in this and improved my min/miles so happy!! Still in the early stages of running so this was such a confidence boost!

  • I looked this up because I’ve been adapting my running form. I’ve trained before for PT tests and have gotten faster. But for the first time I really want to get very fast. Through altering my form I have noticed I am having more air and not having to breath as hard but my legs are burning twice as much. Is this normal?
    Edit: my form feels pretty unnatural, but time has increased. I’m not sure if it’s because of my form or just the fact I am running more.

  • Side to side trunk rotation is a natural counter movement to your hip movement in 3D. By stiffening your core, you will tire those muscles, put a lot of pressure on your legs, and have trouble breathing.
    Watch how Zersenay Tadesse runs to understand what I’m saying. Running is about letting your body flow, it’s not about contracting muscles like bodybuilders.