When I see people running they appear to be gliding so smoothly. My steps when I'm running, feel like earth-shattering. 😎 Hoping this techinque in the video helps.
I used to be a big athlete in high school (soccer, kicker for football, and basketball, cross country in middle school). In 2014 I was in a severe single car accident and spent 13 days in a coma. I had to relearn how to walk and everything. I signed up for a 5k in October because I want to learn how to run again. My chiropractic/functional neurologist suggested looking into this chi running technique. Thank you for laying things out so clearly in this video! I will definitely be coming back to this many times as I continue in my journey.
yes these advices are easier for me to remember during running: (1) treat ground like eggshell don't break it (2) body straight slightly lean forward, chest up head up look far ahead like chest getting hanged 45 degree by crane ahead (3) handa relaxed like holding potatochips (4) use back leg and heel to propel ahead instead of front leg trying to reach furthest possible thanks
1) Footstrike (heel) - Stride and Cadence 00:42 2) Leg Motion 01:44 3) Core (Hips and Torso) 02:38 4) Arm Motion 03:22 BTW should also mention not to bounce, to go too vertically (wasting energy).
Been trying to run 10k under 1 hour for 2 months, got very close but still havent been able to break the 1 hour mark. Thanks to the back swing of the leg advise I achieve my gol. Great video guys!!!!
so basically I am running on eggs holding potato chips I am trying not to break, deep penetrating while my torso is being pulled by a rope attached to a skyscraper, I'll try to remember everything while running so I don't look like an idiot.
I don't really agree. We rely too much on our natural form of running although we might have bad technique since the beginning. I needed people to show that I had bad technique to improve. @@mujin70
@Samuel Bilskie mine is terrible too, i love running but am getting tired easily and that's why i'm here. also i noticed that my cadence is very low at around 120 per minute and i sometimes land on my toes, sometimes on the heel... It's a mess!! XD
I've always been a terrible runner. I always come in last and today I applied these techniques and I was not last! I noticed I used to do the heel strike which now that I think of it may contribute to hip pain I usually have after running. Thanks so much Sage and Sandi. I just got the couch to 5k plan on your site and I'm hoping to run longer and faster.
My coach taught me more about the Arms. He taught, and it works amazingly well, that the motion is more about pulling back on the elbow to throw the body forward. Also that while the hands do not cross your body, you bring them from the chest height to approx hips. He said that when you watch pro marathoners from the back, you can not see their hands...
Glad there is a video and not just audio, if i had have listened late and there was no visual, and heard deepest penetration, doubt i would have thought it was about running
BRO every time during my runs when my upper body leans downward all I remember is "the moment of deepest penetration" 😂and then I get back in right posture. Thank you 🤔I guess
Been watching a lot of running videos. I’m a new runner who picked it up about a year and a half ago. Been running a 5k every other day for year (obviously with lapses here and there because of life), and this is a great tutorial video. Straight to the point, great basic (and really important) tips for a successful healthy run, and well elucidated with the visuals. Thanks and good job! : ) )
Super useful this. Short and to the point. Currently stuck at 20:23 for 5k and aiming to get below 20mins. I know my form can improve resulting in better efficiency and power. It's all about practice until it becomes natural
I'm a soccer/football player and I just need to focus on my running. This video was very helpful, not only showing the techniques, but what the wrong way to run is. Thanks heaps!
Huge help with the arm swing, heel strike, and my tendency to lean forward. Thanks so much b cause your tips makes me feel more comfortable and the run is more enjoyable and less painful. I thought it was my shoes which was causing the pain but after watching this vid and making the adjustments I am a better runner.
I love that my online PE course included this video in a lesson. I legit had to take the biggest double-take in my life when I heard the deepest penetration part, it had me laughing for way too long.
This video is pure gold and it is a huge shame so "few" people have seen it. Will share with any of my friends interested in running. Excellent and well understood analysis, thank you.
@@jackburton6998Nah shes a teacher its her job to stay appropriate. when you have a bunch of imature teenagers its better to exclude this type of thing.Also what do you mean socially akward if anything were more social than ever.
I know you uploaded this video 4 years ago, but it completely changed how I run this week. I am so happy. It's the most comprehensive, easy to understand, breakdown of form Ive found online. Thank you.
I tried your tips... they work!! The legmotion is supereffective, made me beat some PRs on Strava. Unfortunately due to my less-then-runners-physique it's really draining my endurance. (some runners have sixpacks, me a barrel) But hey, practice makes perfect, right?
Just what I needed. Years ago, bad form set me into a state of perpetual lower leg injury. Achilles, calf problems. Slowly - very slowly - I'm getting back into running and desperately trying to not f things up. Great work!
Thanks for the tips....they worked and really helped! Getting back into running after 25yrs!! Used to be uk southern counties cross county champion back in my school days. Have found it hard to start with due to fitness levels and the strain on my body (currently 43). I couldn't believe how much this worked. I was able to run longer and after the run my legs felt good. Just need to work on my fitness as still had a walk twice over the 3 mile run. Thanks again.
This was so easy to follow. I'm into my 2nd week of couch to 5k and this has helped me a lot . Have you got any tips or advice on stretches based for runners ?
Thanks!. After 4x surgeries ( both achilles & both knees) n 3x marathons, wish I would of learned this method 27 years ago. But will do this from now on.
It's not a big deal. Keep in mind that Sage is not a sports medicine person and he's just parroting what is the latest trend. I will say one of the fastest guys I know has a slow ass cadence and does fine. Just run the way you feel most comfortable. If you keep getting injured and have some sort of weirdness to your stride, then go get a stride analysis by real experts who won't pigeon hole you with a one size fits all approach.
I think you´ll find evidence for both points of view/both ways of running. This, for example, is evidence backing up heel strike; 1. Kleindienst F, Campe S, Graf E, et al. Differences between fore- and rearfoot strike running patterns based on kinetics and kinematics. XXV ISBS Symposium 2007, Ouro Preto, Brazil. 2. Kleindienst, F.I. (2003). Gradierung funktioneller Sportschuhparameter am Laufschuh. Shaker. Aachen, 234-235. 3. Walther, M. (2005). Vorfußlaufen schützt nicht vor Überlastungsproblemen. Orthopädieschuhtechnik, 6, 34. ... and I'm guessing you'll find alot of evidence backing up mid/front foot landing too. As a physical therapist, my reasoning would be that if you do have a heel strike whilst running, the weight gets transfered over your ankle joint in a way that I would view as 'less intensive' compared to a front/mid foot landing. Then again, slight anatomic variations among people are something to keep in mind. If you have proper body awareness, you can actually feel what's less straining for your joints. Pain is a useful sign of our bodies, that some people are willing to neglect because someone else told them to run in a certain way.
I just tried these techniques. I am a natural sprinter (even though I'm a girl I was fastest in my graduating class beating all the boys- always the fastest) but I have never been a long distance runner- quite bad at it really. I tried these techniques (Part II Leg motion was HUGE for me) and for the first time I was able to run my longest distance and not stop...I cannot believe it!!!! Thank you! THANK YOU!
This is the best running video I have ever watched. The tips are great for a beginner like me and I appreciate the metaphors and drawings. Thanks a lot!!!
This is a great video! Really awsome format for sharing the information. Efficient and straight to the point. This is the best one I've seen from you so far, especially for newer runners. I'd love to see more videos like these that break down some of the more complicated aspects of training for beginning runners. I did my first marathon last September and first ultramarthon (100k) in May, both trail races. I live in Vietnam, so I don't have much access to coaching or running groups. Your videos have been tremendously helpful on my journey, and the quality of them keeps getting better. Thanks sooo much. You two keep up the great work!
that deepest part made it simple tho. Kudos man. Some people make it sound way too more complicated than it supposed to be. Thanks for keeping it simple. Subscribed!
Thanks alot for the tips . I used to land on my heals thinking thats the best way to run, secondly i love your shoes , can i know the name please Thank you
"For a lot of people, a right angle at the elbow is the most efficient. There are a few exceptions for some really fast runners..." *shows clip of himself running with arms bent at an acute angle*
Thanks been out of the run game for a few years know and just wanted to get some basics back in my brain. I used to clock 2-7 miles a day and now I struggle running ONE mile unbroken. Back in the saddle and thanks again!
Helpful video...I’ve been searching for some running techniques and finally, someone who was able to break it down literally step-by-step...somewhat pun intended. Thanks guys.
This line is apparently an homage to the movie Without Limits. In the movie, Coach Bill Bowerman (Donald Sutherland) is coaching Steve Prefontaine (Billy Crudup).
I was watching this focusing on his movements so as to visualize when I run, then this line. I lost it laughing. On my run today I will have a chuckle thinking about correct posture.
a few weeks ago i had bad hip pain from running terribly. the following two changes stopped my hip pain. firstly, i changed from heel striking to mid/forefoot striking by running barefoot/with barefoot style shoes with no heel drop. secondly, i increased my cadence to 180 by using a metronome as i ran. if you have skeletal pain from running i HIGHLY recommend making these changes. although, expect more muscle ache in the lower body.
I'm a novice to running/jogging with the correct form. I never knew there was a technique to doing so 🏃♂️ They should be teaching these techniques to kids in high school.
I really liked this video; it's awesome to see what the form looks like in two different runners! Unfortunately, however, I don't run that fast. Can you please make a video of what good running form looks like at a slower pace (9-10 minute or slower)? Having a fast cadence at a slow pace feels difficult to do.
I been suffering shoulder pain after every long distance run until i watch this video, i learned to put my shoulder and arms relax and it's really efficient for me to go longer!
While I was doing cross country I ignored a lot of this stuff I had learned about form and pace. I should have listened to it still. I also have/had shin splints so it may have to do with this. I also have kyphosis which I had before.
What are your thoughts on barefoot running or minimalist shoe....landing on toes/balls of feet? I am just researching runners and have binge watched some videos on this recently.
Thank you for these tips. I walk doing the wrong step, I use my heels to land first then my toes. Maybe that is why my whole body went out of alignment. I have been working out other parts of my body to see if I had muscle imbalances, but maybe that is not the case. Going to walk with my midfoot landing first to see if that changes anything.
Amir Zarif depends on how fast the feet are moving. Try inhaling in for 4 steps and exhaling in 3. Breathe in through nose and mouth and keep your jaw relaxed. As you run faster and farther, your body may end up needing to breathe for 3 count inhale and 2 count exhale. As the miles pile on, keep the jaw and wrists relaxed. Keep pulling in air from the belly.
Very useful tips. Thanks for sharing this video. A lot of begginers really do it in a wrong way thats why they’re not enjoying running. Injuries my occur if were not fucong on proper form from head to toes. Thats the key to get better on running. This video gives overview of what to do to correct your form little by little and be a better runner. Thanks sage!
First of all I send a great greeting from Mexico to all the friends of Sage Running. The reason I am writing to you is to ask your permission to use some excerpts from your video "Essential Running Technique Tips for Proper Form & How to Run Faster!" on my instagram account, this in order to exemplify good running technique to my followers. Obviously mentioning that you are the creators. Greetings again and thank you in advance.
Really helpful - thanks, guys ! I had to stop running in May because I thought I had P.A.D. I couldn't run for more than a couple of minutes without my right calf and/or thigh tiring or cramping up. That persisted for over 2 months, but gradually the symptoms went away, so it can't have been P.A.D. I guess it could have been caused by my running technique, so now that I am back into my regular run, I'm paying great attention to technique. Thanks again - really appreciate this video.
Increase your stride rate, decrease your stride length. Even try to exaggerate at first. If you still find it too hard, prioritize technique over distance: Run in bursts and walk in between.
I’ve been trying this. Still adjusting, old habits hard to break. But being more aware of these tools. Hope to master this soon. It does seem more effortless though. Smooth ride. Thank you!
I was taught that you're supposed to heel strike and to "make your foot roll nicely" but it always felt unnatural to me, but I thought it's just because I'm a tip-toer. Thank you for correcting that belief.
What should cadence be for slow runs. My easy runs are usually at about 10 mins per mile and it feels very strange to run even at 170pm. I'm usually around 165. Once I get to a marathon pace run or faster, then my cadence naturally jumps to 170-175. Only when I do a lactate threshhold or faster do I get up to 180 or better. Any advice?
I second this question. I'm in almost the same boat (cadence in the mid-low 160's after improving from mid 140's), and I run around the same pace for easy runs. I'm also on the tallish side (6'1) as far as runners go and wonder if that has anything to do with the slightly slower cadence.
I'm glad I'm not alone. I just cannot seem to get my stride rate anywhere near 180 on my long slow runs. It's always between 165-170. Any other run and I'm right where I want to be. But I suck at running slow and efficient. But hey, how about stride rate going down hill? Is it supposed to be 180 as well?
Since I wrote my post a month ago, I've been doing mostly easy running and trying to focus on cadence a bit. I've gotten my average cadence on slower runs up to 170-172 and it does begin to feel more comfortable the more you do it. Don't see myself ever getting to 180 on a 10 min mile, though.
This was the conclusion I came to the other day on my slow run. I feel incredibly awkward trying to pump out 180 and run slow. But if I pick it up some I can usually get around 180-183. SO I'm ok with lower stride rate on slow days.
While I try to stick to a 180-step cadence it sometimes feels weird, especially when going really slow. In addition I'm quite tall (6'4") which makes it all the weirder. Altrarunning also suggest to alter your cadence with speed: 165 plus: 10:59 min/mile to 9:00 min/mile 170 plus: 8:59 min/mile to 7:00 min/mile 175 plus: 6:59 min/mile to 6:00 min/mile 180 plus: 5:59 min/mile and 5:00 min/mile (source: www.altrarunning.com/run-better) Dr. Marquardt, a German specialist on running form suggests not only to make cadence dependent on speed but also height: 2.bp.blogspot.com/-aZjA7ymHmGc/UeaM3JIBY9I/AAAAAAAABag/6_p6HL85E30/s1600/schrittfrequenz.png He even offers an online calculator for any given height, and speed (note though that it is in Germna, and metric, but it's kinda self-explanatory: www.marquardt-running.com/einsteiger/lauftechnik/schrittfrequenz/?tx_wwcalculators_calc%5Baction%5D=schrittfrequenz&tx_wwcalculators_calc%5Bcontroller%5D=Calc&cHash=b413dec64194d58cccdac8b0c4ec8da2)
I had a perfect midfoot strike and shin splints for a year and a half. I tried literally everything to heal them and nothing worked as soon as I switched to a heel strike my shin splints went away and I’ve been able to keep my highest milage ever without injury and no shin pain at all
I have a question regarding leg motion/back swing of the leg. My legs do NOT want to get up there. I'm kind of a "shuffler" when I run. Can I fix this? Can I really re-train the way my body naturally goes to get my leg up higher behind me? If so, how do I make it go up? I know that sounds like a silly question, but I'm serious. I can only make it come up a little higher if I'm consciously thinking and trying really hard at "flipping my legs up behind me", and if feels ridiculous when I do it. Is there something else I can do to make it happen easier and feel more natural? *Just want to add that I'm in good shape, I can jog a 10K... but in very poor form. Someone help me!
Lemon im the same. But the reason why im a shuffler runner is because im lazy to raise my big thighs as this will tire me fast. If i run without lifting thighs so high i could go on longer. Maybe im just not fit and no stamina
I'd say it's a problem of pace. If your pace is low your feet will tend to stay closer to the ground. Try to correct how you lift your heels over shorter distances so you can increase your pace. With time it should feel natural even when you jog at a low pace.
Only today I learned about shuffling (and that it IS my gait, the same I can run a FM under 4h with) and hence I started looking around and see that back kick kinda thing ... same question, can (and how) I retrain this ??? And should I even? I know that my race pics look a bit silly (as if I am walking) ... but it appears to be pretty energy efficient.
Thank you for the video. Looking at some of the elite endurance runners, it seems like most of them not only keep their hands much higher, as you mentioned, but also swing their arms across their center line, up towards their chest.
Get balls deep into running with Sage Running.
LOL exactly !
All the rest of these comments about deepest penetration weren't really funny to me, but I almost spit out my drink when I saw this.
Ryan Omfg 😂💀
Just leavin’ nuts hangin’ out
I nearly spat my tea out brilliant
As soon as he said "deepest penetration", I went to the comments. I was not disappointed.
me neither man, me neither.
THE HIP THRUST AS HE SAYS IT
@@EnderAnimals4 pppppppp
Pppppppppp0000000000000000000000000000000000000pppp
Pppppppppppppp0pppppp
Ppppppp llevo pppp
Ppp ppppppp
Ppppppppppppppppp
Same😅
BRO you can't just casually throw out "the moment of deepest penetration" like that! I wasn't ready!
😂 me neither! I immediately scrolled down to the comments to see if I was the only one who heard that😁
Right??!! Lolol
Same!!!!
I am always ready for anything and therefore I was able to relish the comment
Top 5 bruh moments
When I see people running they appear to be gliding so smoothly. My steps when I'm running, feel like earth-shattering. 😎 Hoping this techinque in the video helps.
Same
did it help?) same here. They cut away sounds of running so may be it normal to run loud
Their shoe foam looks 2 inches thick also, maybe that's why
Same 😂
@@emilyburke3762 ds k
I used to be a big athlete in high school (soccer, kicker for football, and basketball, cross country in middle school). In 2014 I was in a severe single car accident and spent 13 days in a coma. I had to relearn how to walk and everything. I signed up for a 5k in October because I want to learn how to run again. My chiropractic/functional neurologist suggested looking into this chi running technique. Thank you for laying things out so clearly in this video! I will definitely be coming back to this many times as I continue in my journey.
How did it go?
Lol, I was just casually watching the video, until 2:52.
Then I scrolled down to look at the comments.
did exaclty the same to see if i heard correctly lol
100%
Same here.
Same. Ha
Haha that made me laugh. Me too!
yes these advices are easier for me to remember during running:
(1) treat ground like eggshell don't break it
(2) body straight slightly lean forward, chest up head up look far ahead like chest getting hanged 45 degree by crane ahead
(3) handa relaxed like holding potatochips
(4) use back leg and heel to propel ahead instead of front leg trying to reach furthest possible
thanks
Moment of deepest penetration
What about dp?! 😂
Deepest penetration got insinerated into my soul@@mayaboban
1 is wrong anyways.
Man this is so informative and professionally made!
Sage Running: *"D E E P E S T P E N E T R A T I O N"*
oh
Love it
Unexpected sense of humour
1) Footstrike (heel) - Stride and Cadence 00:42
2) Leg Motion 01:44
3) Core (Hips and Torso) 02:38
4) Arm Motion 03:22
BTW should also mention not to bounce, to go too vertically (wasting energy).
Breathing?
Thanq
@@KENNETHTXMMA Your comment should have more likes than the original :D
@Creepy wick OK you creep!
Thanks bud
Great breakdown of proper running form, Sage! Also, moment of deepest penetration has to be THE most relatable coaching cue I've ever heard 😂
I thought that advice a bit one sided personally. ;)
Actually, I don’t see the point of creating a higher knee lift and reducing the push-back with the posterior pelvic tilt.
oh Mr Dunne..why?
of the soul right?
"Moment of deepest penetration" originated from Bill Bowerman in the movie Without Limits. Great movie!
Been trying to run 10k under 1 hour for 2 months, got very close but still havent been able to break the 1 hour mark. Thanks to the back swing of the leg advise I achieve my gol. Great video guys!!!!
What did he say for the back swing part
@@effortless4588 how about watch the video
@@derek4177 no tell me
Day before yesterday I did it in 47 minutes.....i have become really fast runner in course of losing weight but still 10 kgs away
so basically I am running on eggs holding potato chips I am trying not to break, deep penetrating while my torso is being pulled by a rope attached to a skyscraper, I'll try to remember everything while running so I don't look like an idiot.
You are the top student in the course. That’s exactly what he explained, but you made it sound funny.🤣😂
Hahaha! This will make it easier to remember 🤣
I'm laughing so hard at this. 😂
beautiful comment : D
Please post a video
WOW, I've been doing it all wrong. No wonder I hated running. You guys make it look easy
Just run. Your body will figure what works best for you 95% of the time. Don't mess around too much.
I don't really agree. We rely too much on our natural form of running although we might have bad technique since the beginning. I needed people to show that I had bad technique to improve. @@mujin70
@Samuel Bilskie mine is terrible too, i love running but am getting tired easily and that's why i'm here. also i noticed that my cadence is very low at around 120 per minute and i sometimes land on my toes, sometimes on the heel... It's a mess!! XD
Yes, my natural running style is all heel striking and it led to me having knee problems at 19 years old
@@marielambert4107 have you managed to correct it?
Me: *Runs*
Internet: *Wrong*
Me: *Breathe*
Internet: *Wrong*
😭😂😂
Me: Eats
Internet: Wrong
Me: Deepest Regrets
Internet: Deepest Penatration
I've always been a terrible runner. I always come in last and today I applied these techniques and I was not last! I noticed I used to do the heel strike which now that I think of it may contribute to hip pain I usually have after running. Thanks so much Sage and Sandi. I just got the couch to 5k plan on your site and I'm hoping to run longer and faster.
My Gym teacher showed this to me in Class and I'm writing a Summary for it while I watch. Thanks for the tips!
Thank you for the tips and deepest penetration go uncomfortably well together.
My coach taught me more about the Arms. He taught, and it works amazingly well, that the motion is more about pulling back on the elbow to throw the body forward. Also that while the hands do not cross your body, you bring them from the chest height to approx hips. He said that when you watch pro marathoners from the back, you can not see their hands...
Glad there is a video and not just audio, if i had have listened late and there was no visual, and heard deepest penetration, doubt i would have thought it was about running
BRO every time during my runs when my upper body leans downward all I remember is "the moment of deepest penetration" 😂and then I get back in right posture. Thank you 🤔I guess
Been watching a lot of running videos. I’m a new runner who picked it up about a year and a half ago. Been running a 5k every other day for year (obviously with lapses here and there because of life), and this is a great tutorial video. Straight to the point, great basic (and really important) tips for a successful healthy run, and well elucidated with the visuals. Thanks and good job! : ) )
Super useful this. Short and to the point. Currently stuck at 20:23 for 5k and aiming to get below 20mins. I know my form can improve resulting in better efficiency and power. It's all about practice until it becomes natural
Idk how old u are but that's a good time for us older folks lol
I'm a soccer/football player and I just need to focus on my running. This video was very helpful, not only showing the techniques, but what the wrong way to run is. Thanks heaps!
Huge help with the arm swing, heel strike, and my tendency to lean forward. Thanks so much b cause your tips makes me feel more comfortable and the run is more enjoyable and less painful. I thought it was my shoes which was causing the pain but after watching this vid and making the adjustments I am a better runner.
I love that my online PE course included this video in a lesson. I legit had to take the biggest double-take in my life when I heard the deepest penetration part, it had me laughing for way too long.
"Deepest Penetration" was literally - the best example ever!!!!
effective cueing
This video is pure gold and it is a huge shame so "few" people have seen it. Will share with any of my friends interested in running. Excellent and well understood analysis, thank you.
Was thinking of sharing this with students and then the moment of deepest penetration happened, lol.
Cecelia M Stop being so prude, the content is great
This is why kids are so socially awkward these days and getting worse. WAY too much censorship and political correctness. You suck.
Cecelia M
Amor mio
@@jackburton6998Nah shes a teacher its her job to stay appropriate. when you have a bunch of imature teenagers its better to exclude this type of thing.Also what do you mean socially akward if anything were more social than ever.
Cecelia M I coach a CC HS team and that is EXACTLY what I was thinking
Thank you Sir and Madam. This is very useful information for me.
literally one of the best running tips i had watched
I know you uploaded this video 4 years ago, but it completely changed how I run this week. I am so happy. It's the most comprehensive, easy to understand, breakdown of form Ive found online. Thank you.
I tried your tips... they work!! The legmotion is supereffective, made me beat some PRs on Strava.
Unfortunately due to my less-then-runners-physique it's really draining my endurance. (some runners have sixpacks, me a barrel)
But hey, practice makes perfect, right?
RiGhT!
Just what I needed. Years ago, bad form set me into a state of perpetual lower leg injury. Achilles, calf problems. Slowly - very slowly - I'm getting back into running and desperately trying to not f things up. Great work!
Thanks for the tips....they worked and really helped! Getting back into running after 25yrs!! Used to be uk southern counties cross county champion back in my school days. Have found it hard to start with due to fitness levels and the strain on my body (currently 43). I couldn't believe how much this worked. I was able to run longer and after the run my legs felt good. Just need to work on my fitness as still had a walk twice over the 3 mile run. Thanks again.
Very nice guys! Thank you. Going for a run now, wish me luck :)
This was so easy to follow. I'm into my 2nd week of couch to 5k and this has helped me a lot . Have you got any tips or advice on stretches based for runners ?
Thanks!. After 4x surgeries ( both achilles & both knees) n 3x marathons, wish I would of learned this method 27 years ago. But will do this from now on.
Oh man, I'm so guilty of the heel strike.
It's not a big deal. Keep in mind that Sage is not a sports medicine person and he's just parroting what is the latest trend. I will say one of the fastest guys I know has a slow ass cadence and does fine. Just run the way you feel most comfortable. If you keep getting injured and have some sort of weirdness to your stride, then go get a stride analysis by real experts who won't pigeon hole you with a one size fits all approach.
me too...my shins are reminding me
The heelstrike is a HUGE deal. It is proven, not a "trend." There have been some serious studies on this issue.
Just a case of someone not knowing what their talking about. Heel strike is a no-no.
I think you´ll find evidence for both points of view/both ways of running. This, for example, is evidence backing up heel strike;
1. Kleindienst F, Campe S, Graf E, et al. Differences between fore- and rearfoot strike running patterns based on kinetics and kinematics. XXV ISBS Symposium 2007, Ouro Preto, Brazil.
2. Kleindienst, F.I. (2003). Gradierung funktioneller Sportschuhparameter am Laufschuh. Shaker. Aachen, 234-235.
3. Walther, M. (2005). Vorfußlaufen schützt nicht vor Überlastungsproblemen. Orthopädieschuhtechnik, 6, 34.
... and I'm guessing you'll find alot of evidence backing up mid/front foot landing too. As a physical therapist, my reasoning would be that if you do have a heel strike whilst running, the weight gets transfered over your ankle joint in a way that I would view as 'less intensive' compared to a front/mid foot landing. Then again, slight anatomic variations among people are something to keep in mind. If you have proper body awareness, you can actually feel what's less straining for your joints. Pain is a useful sign of our bodies, that some people are willing to neglect because someone else told them to run in a certain way.
Boy!! how are you going to sneak that in like it was nothing. It caught me off guard.
I just tried these techniques. I am a natural sprinter (even though I'm a girl I was fastest in my graduating class beating all the boys- always the fastest) but I have never been a long distance runner- quite bad at it really. I tried these techniques (Part II Leg motion was HUGE for me) and for the first time I was able to run my longest distance and not stop...I cannot believe it!!!! Thank you! THANK YOU!
This is the best running video I have ever watched. The tips are great for a beginner like me and I appreciate the metaphors and drawings. Thanks a lot!!!
Thankyou!! This is very helpful!
This is a great video! Really awsome format for sharing the information. Efficient and straight to the point. This is the best one I've seen from you so far, especially for newer runners. I'd love to see more videos like these that break down some of the more complicated aspects of training for beginning runners.
I did my first marathon last September and first ultramarthon (100k) in May, both trail races. I live in Vietnam, so I don't have much access to coaching or running groups. Your videos have been tremendously helpful on my journey, and the quality of them keeps getting better. Thanks sooo much. You two keep up the great work!
that deepest part made it simple tho. Kudos man. Some people make it sound way too more complicated than it supposed to be. Thanks for keeping it simple. Subscribed!
Be sure to subscribe for more running tips and videos! Thanks for watching!
Thanks for the tips!!!! Love it!
Done & Done
Sage Running tha shoes you use it the vidio is a good shoes
Thanks alot for the tips . I used to land on my heals thinking thats the best way to run, secondly i love your shoes , can i know the name please
Thank you
Sage Running thx a lot!! I am gonna use
The tips.
This video is Gold. Literally straight to the Point.
"For a lot of people, a right angle at the elbow is the most efficient. There are a few exceptions for some really fast runners..."
*shows clip of himself running with arms bent at an acute angle*
to be fair he is sort of at Olympic level :P
Had me rolling 💀😂😂😂
Thanks been out of the run game for a few years know and just wanted to get some basics back in my brain. I used to clock 2-7 miles a day and now I struggle running ONE mile unbroken. Back in the saddle and thanks again!
2:50 THE WAY I SLAMMED THE PAUSE BUTTON AND RAN TO THE COMMENTS
FR LOL
i think we all did lol
Helpful video...I’ve been searching for some running techniques and finally, someone who was able to break it down literally step-by-step...somewhat pun intended. Thanks guys.
It's amazing how my time has improved after following these advises. Thanks!
Sandi has the nicest, most relaxed arm swing I've seen in a long time. Very efficient.
The moment of deepest penetration?
Da fuq lol
Lmao it’s like everyone missed that part 🤣
As a women, I don't get the moment of deepest penetration
@@graceecannell Wait a second....
This line is apparently an homage to the movie Without Limits. In the movie, Coach Bill Bowerman (Donald Sutherland) is coaching Steve Prefontaine (Billy Crudup).
@@graceecannell wait what ? That sounds really weird lol
💯💯💯🙌🏻🙌🏻🙌🏻🙌🏻💯💯💯 the best running technique demo I have ever seen! Deleting all other saved. 👏🏻👏🏻👏🏻
"Deepest penetration" 2:50 😂 Ok, I'll grow up now..
It was funny after all
sandi is enjpoying that deep penetration
He knows exactly what he's saying and implying. It deserves a subscription. I'm in.
Blake thats how Bill Bowerman taught it. And if you dont know who that is, youre not a real runner, or fan of the sport.
I was watching this focusing on his movements so as to visualize when I run, then this line. I lost it laughing. On my run today I will have a chuckle thinking about correct posture.
a few weeks ago i had bad hip pain from running terribly. the following two changes stopped my hip pain. firstly, i changed from heel striking to mid/forefoot striking by running barefoot/with barefoot style shoes with no heel drop. secondly, i increased my cadence to 180 by using a metronome as i ran. if you have skeletal pain from running i HIGHLY recommend making these changes. although, expect more muscle ache in the lower body.
Tks so much, very well explained... my first half marathon in Cancún this december 7th!
2:49 Indeed!😂
I don't think so
I stay balls deep when I get horizontal, didn’t know I needed to do it vertically too! All day I’m balls deep
“Moment of deepest penetration” is also in the movie “Without Limits”. I had it on VHS as a kid. Watched it 100 times.
This is the best video on running form so far I have watched on TH-cam.
The background mountains. It must be so wonderful to run there
I'm a novice to running/jogging with the correct form. I never knew there was a technique to doing so 🏃♂️ They should be teaching these techniques to kids in high school.
I really liked this video; it's awesome to see what the form looks like in two different runners! Unfortunately, however, I don't run that fast.
Can you please make a video of what good running form looks like at a slower pace (9-10 minute or slower)? Having a fast cadence at a slow pace feels difficult to do.
Thank you guys, this time I’m running and not hurting. I’m having the best time. Thank you for teaching me proper form!
04:21 - "imagine you're holding some potatochips"
Man don't put that in my head. I will find any excuse to buy potatochips lmao.
Take some eggs instead
who in the world holds a potato chip while running ever...that is the weirdest analogy.
@@annao1694 Nobody. It's just for you to imagine how much relaxed your hands should be.
imagine saying "i like flat girls" and got slap with reality
@@aceluffy3337 wut?
I been suffering shoulder pain after every long distance run until i watch this video, i learned to put my shoulder and arms relax and it's really efficient for me to go longer!
While I was doing cross country I ignored a lot of this stuff I had learned about form and pace. I should have listened to it still. I also have/had shin splints so it may have to do with this. I also have kyphosis which I had before.
I'm beginner just starting. Thanks for the tips. More will help.
What are your thoughts on barefoot running or minimalist shoe....landing on toes/balls of feet? I am just researching runners and have binge watched some videos on this recently.
Thank you guys so much!!! You don't even know how helpful you are.
Simple and very informative 👍🏼 makes me wanna go run!
agreed! and clear and under communicative metaphors
2:49 best advice(the looks on hes face, priceless 😂😂😂😂😂😂)
This has given me a whole new way of thinking!
I open my palms while running. Helps release tension.
Great tips with the synergistic effect of the analogy! Thank you for the pointers!
The instant he said "deepest penetration" I scrolled to the comments. I am sick, I will admit it.
Hehehe :D
Thank you for this information ❤️❤️
Her legs 😫😫❤️
Believe me the hands and legs of these athletes looks like crabs
@@taamardhwajatleast better than potato-like legs
Only watching on a large phone screen but don't understand, what's wrong with her legs? The look great from here!
She has beautiful, strong legs. OP is just jealous
I mean they look pretty normal.
Thank you for these tips. I walk doing the wrong step, I use my heels to land first then my toes. Maybe that is why my whole body went out of alignment. I have been working out other parts of my body to see if I had muscle imbalances, but maybe that is not the case. Going to walk with my midfoot landing first to see if that changes anything.
Song at the beginn:
Twenty One Pilots - Stressed Out (Tomsize Remix)
"The moment of deepest penetration" was a nice usefull advise for begginer runner like me, thanks a lot.
What about best breathing technique while running?
Amir Zarif Breathe from the belly. Pull air deeper into lower sections of lungs.
@@keithkruse2595 how often is the breathe in? every alternate step? Mouth open or close?
Amir Zarif depends on how fast the feet are moving. Try inhaling in for 4 steps and exhaling in 3. Breathe in through nose and mouth and keep your jaw relaxed.
As you run faster and farther, your body may end up needing to breathe for 3 count inhale and 2 count exhale. As the miles pile on, keep the jaw and wrists relaxed. Keep pulling in air from the belly.
Very useful tips. Thanks for sharing this video. A lot of begginers really do it in a wrong way thats why they’re not enjoying running. Injuries my occur if were not fucong on proper form from head to toes. Thats the key to get better on running. This video gives overview of what to do to correct your form little by little and be a better runner. Thanks sage!
Hi Sage, at 2:50 we call it here the MJ lean 😂
First of all I send a great greeting from Mexico to all the friends of Sage Running. The reason I am writing to you is to ask your permission to use some excerpts from your video "Essential Running Technique Tips for Proper Form & How to Run Faster!" on my instagram account, this in order to exemplify good running technique to my followers. Obviously mentioning that you are the creators. Greetings again and thank you in advance.
Thank you so much, this really helped me a lot - I appreciated it.
Really helpful - thanks, guys ! I had to stop running in May because I thought I had P.A.D. I couldn't run for more than a couple of minutes without my right calf and/or thigh tiring or cramping up. That persisted for over 2 months, but gradually the symptoms went away, so it can't have been P.A.D. I guess it could have been caused by my running technique, so now that I am back into my regular run, I'm paying great attention to technique. Thanks again - really appreciate this video.
That's awesome Neil! Stay safe and stay healthy!!! 🙌🏽
they run so smooth! When i run the whole street trembles o.o xD
@@hi5_centipedes874 I've heard others of the opposite sex say the same. Unfortunately not a nice thing when running hahahahaha!
Increase your stride rate, decrease your stride length. Even try to exaggerate at first. If you still find it too hard, prioritize technique over distance: Run in bursts and walk in between.
@@ninanotturna I don't run as much nowadays, i bike! :D
Thank you for mentioning part 2!! I now have a good idea of how I’m supposed to look like when I run and now it feels more effortless
I think I understand now why my shins hurt almost as soon as I start running : heelstrike, people. Heelstrike.
And also the shoes! Only lost my shins pains when I bought the correct shoes for me.
I’ve been trying this. Still adjusting, old habits hard to break. But being more aware of these tools. Hope to master this soon. It does seem more effortless though. Smooth ride. Thank you!
When this penetrated my consciousness I was deeply affected.Its been a long time.
I was taught that you're supposed to heel strike and to "make your foot roll nicely" but it always felt unnatural to me, but I thought it's just because I'm a tip-toer.
Thank you for correcting that belief.
I need help with the moment of deep penetration technique
The video is full of simple and essential tips. Thank you.
What should cadence be for slow runs. My easy runs are usually at about 10 mins per mile and it feels very strange to run even at 170pm. I'm usually around 165. Once I get to a marathon pace run or faster, then my cadence naturally jumps to 170-175. Only when I do a lactate threshhold or faster do I get up to 180 or better. Any advice?
I second this question. I'm in almost the same boat (cadence in the mid-low 160's after improving from mid 140's), and I run around the same pace for easy runs. I'm also on the tallish side (6'1) as far as runners go and wonder if that has anything to do with the slightly slower cadence.
I'm glad I'm not alone. I just cannot seem to get my stride rate anywhere near 180 on my long slow runs. It's always between 165-170. Any other run and I'm right where I want to be. But I suck at running slow and efficient. But hey, how about stride rate going down hill? Is it supposed to be 180 as well?
Since I wrote my post a month ago, I've been doing mostly easy running and trying to focus on cadence a bit. I've gotten my average cadence on slower runs up to 170-172 and it does begin to feel more comfortable the more you do it. Don't see myself ever getting to 180 on a 10 min mile, though.
This was the conclusion I came to the other day on my slow run. I feel incredibly awkward trying to pump out 180 and run slow. But if I pick it up some I can usually get around 180-183. SO I'm ok with lower stride rate on slow days.
While I try to stick to a 180-step cadence it sometimes feels weird, especially when going really slow. In addition I'm quite tall (6'4") which makes it all the weirder.
Altrarunning also suggest to alter your cadence with speed:
165 plus: 10:59 min/mile to 9:00 min/mile
170 plus: 8:59 min/mile to 7:00 min/mile
175 plus: 6:59 min/mile to 6:00 min/mile
180 plus: 5:59 min/mile and 5:00 min/mile (source: www.altrarunning.com/run-better)
Dr. Marquardt, a German specialist on running form suggests not only to make cadence dependent on speed but also height: 2.bp.blogspot.com/-aZjA7ymHmGc/UeaM3JIBY9I/AAAAAAAABag/6_p6HL85E30/s1600/schrittfrequenz.png
He even offers an online calculator for any given height, and speed (note though that it is in Germna, and metric, but it's kinda self-explanatory: www.marquardt-running.com/einsteiger/lauftechnik/schrittfrequenz/?tx_wwcalculators_calc%5Baction%5D=schrittfrequenz&tx_wwcalculators_calc%5Bcontroller%5D=Calc&cHash=b413dec64194d58cccdac8b0c4ec8da2)
I think the best video on running posture! Simple and accurate! Thanks!
I had a perfect midfoot strike and shin splints for a year and a half. I tried literally everything to heal them and nothing worked as soon as I switched to a heel strike my shin splints went away and I’ve been able to keep my highest milage ever without injury and no shin pain at all
Bro I have the same problem and I've been wondering if it's the midfoot striking :(
So your saying you should over stride and lower your cadence to reduce shin splints? What the....
Thank you for your video, I'm right now trying to correcting my run to reduce injury
I have a question regarding leg motion/back swing of the leg. My legs do NOT want to get up there. I'm kind of a "shuffler" when I run. Can I fix this? Can I really re-train the way my body naturally goes to get my leg up higher behind me? If so, how do I make it go up? I know that sounds like a silly question, but I'm serious. I can only make it come up a little higher if I'm consciously thinking and trying really hard at "flipping my legs up behind me", and if feels ridiculous when I do it. Is there something else I can do to make it happen easier and feel more natural? *Just want to add that I'm in good shape, I can jog a 10K... but in very poor form. Someone help me!
Lemon im the same. But the reason why im a shuffler runner is because im lazy to raise my big thighs as this will tire me fast. If i run without lifting thighs so high i could go on longer. Maybe im just not fit and no stamina
I'd say it's a problem of pace. If your pace is low your feet will tend to stay closer to the ground. Try to correct how you lift your heels over shorter distances so you can increase your pace. With time it should feel natural even when you jog at a low pace.
Only today I learned about shuffling (and that it IS my gait, the same I can run a FM under 4h with) and hence I started looking around and see that back kick kinda thing ... same question, can (and how) I retrain this ??? And should I even? I know that my race pics look a bit silly (as if I am walking) ... but it appears to be pretty energy efficient.
Thank you for the video. Looking at some of the elite endurance runners, it seems like most of them not only keep their hands much higher, as you mentioned, but also swing their arms across their center line, up towards their chest.