@@DJ_TRON no. its a perfect balance between heel landing (which puts tremendous stress on your whole body since theres no shock absorption and your leg lands in front of you which means youre slowing yourself down, or braking) and toe running, which makes your achilles tendon absorb all the ground impact every time you land. midfoot provides both spring and lower stress on the achilles tendon while being able to land directly beneath you so you just hammer your way forward and dont slow yourself down
@@subscriberswithnovideosc-mk3up This is not entirely correct, heel striking is fine if you land under your hips, this negates the breaking effect. Also depends on the shoe, some stability shoes are conducive to certain striking patterns.
I just wanted to come back and say thank you! I watched the video and went for my regular Monday run, and just a mile into the run, I started getting a sharp pain behind my knee cap. Now after multiple major injuries and surgeries, I am no stranger to knee pain, but I decided to try your recommendation. I was able to make a slight shift pushing my weight farther forward on my mid-foot, and within 8-10 strides the pain was gone! Thank you,My Knees
Try running with the thinnest pair of sandals you can find with straps to secure the ankle (not flip flops). Or just see how children in poorer countries run barefoot. It's all these big heeled thick soled shoes that cause problems.
Very true, heel striking and relying on super thick shoes causes soooooo many problems. Hurts your heels, ankles, knees, hips, and back. Transitioning to midfoot striking makes you really sore, since your using all the natural muscles you would never use heel striking, buts it is so worthit. Used to heel strike for 3 years of track and XC, I always had problems and injuries. After a month of midfoot striking that stuff was all gone.
Really speaking, you wouldn't have to think about it if you moved like the body was designed to. It was Nike that had the idea to come up with that big heel because they thought you could take longer strides. When you used canvas shoes, you ran naturally.
@@srinitaaigaura yup, I run everyday, sprinting a couple miles at a time, have the thinnest shoes possible, practically non-existent soles and my form is excellent in my opinion. My feet are stronger than ever bc of the high impact. We don't allow our feet to adapt to the stress with these cushy ass shoes.
@@Inspire-m7 r u still felling pain when you do it? I tried it once and couldnt walk properly for a while, so I decided to not use it anymore, but I reached a Nice pace with it, so its pretty sad to me that I cant use it often
the tip about activating your glutes while running at 5:40 was huge for me. I started using my glutes, not quads, to propel forward, and my pace has improved a lot on the track. Thank you as always Mr. Cavaliere!
+Charles Chan I used to get hurt all the time when I first started running, in most cases its bad running techniques. Watch videos on proper running and get fitted by a pro running shop. A good running shop will put you on a treadmill and watch for pronation problems.
This has seriously improved my running! Had a knee injury earlier this year, just got back into running and checked this video out (had previously been a heel striker) and it has made such a difference. I used to feel impact in my knees after a hard run and still haven't had any issues getting back into it with this technique, thanks for the great video Jeff! PS Got a new pair of running shoes, same as my last model that had been heel struck in. I compared the two and to keep things simple, I'll just say the the heel support where I had been striking was absolutely crushed, almost had the profile of vans. After putting some miles on the new pair the wear pattern is already evident that there's less impact happening.
bottom line: if you have knee or shin problems, you need to rum more towards your toes. On the contrary, if you have achilles pain, you have to go more towards your heel.
@@imjonathan6745 It's like having to learn how to take a piss, while you are already an adult. That being said, it is something what sometimes is needed.
I watched 14 running videos and you sir, you covered it all. And explained it well with medical terms and all. Nice video! And I'm a Marine Corps runner. Nothing special.
mainly we all seem to hit heel first is because of our shoes and the thick soles. Notice when you run bare foot, you run how you're supposed to? crazy science.
Nah I've never had an instinct to run on my heels. I always thought I might be doing it unnaturally since I always saw people on their heels. Does this mean squats should not be focused on putting pressure on the heels or is that different?
I watched the video I ran I had 0 pain Thank you Jeff! I just got rid of shin splints and I could feel the same pain creeping back, now I only feel sore muscles in a good way! Only gym youtuber you need to watch is right here, helped me out with so many things!
Huge HELP! I trained with young men and women getting ready for the military boot camp. Top questions they had was how do I run? I laughed at first until I started to understand while running with young people, they over think it. This would have been awesome to help explain. Glad it's here now!
Hey Jeff, I'm a 19 year old personal trainer and I've only been working in the industry since November last year so I'm trying to take in as much knowledge as I can. I'd just like to say that your videos and detailed but clear explanations have helped me develop my knowledge so much, every time I have a lunch break or some spare time I'll spend it learning something new from one of your videos. You're an inspiration, Thank you Jeff - Jack Fisher
When I started running I never took into account a good foot strike.I became a “heal runner”. I am now mortified I didn’t look into this sooner!! Explains all the swollen knees and hip pain. VERY thankful for stumbling upon this.
I run on the balls of my feet and people keep telling me "you have a problem where you don't run correctly, you keep landing on the palm of your foot, instead of your heel, and with this video I can rub it in their face that I was right all along 😈
Bailey Woodward if you are jogging, I assume you are doing higher mileage and you sure as hell don't want build shock on your joints for a large volume. Proper running form should be held at every pace.
Omfg I use to run on the balls of my feet but my aunts boy friend told me that you're supposed to run on your heels so I switched to that. Thank you for telling me I was right.
Hey Jeff, VeganMarine here! Without a doubt, your channel has made such an improvement in my quality of life! I wanted to take a minute to tell you that you've seriously impacted many many lives for the better, & thank you so much! Your videos saved my joints!! 1.) Proper Posture, 2.) pelvic tilt, & 3.) running/lifting techniques, all of these were VITAL!! In 2015, After 4 years in the Infantry, my lower back was like an old mans; & I decided not to re-enlist. Now, after SEVERAL years watching your videos, (aka free physical therapy) I can positively say that I feel like a kid again. Thanks man keep it up!
10 year runner with thousands of miles as a heel striker.... This video makes me feel like all my running was done in vein. Lately started having knee and hamstring soreness like never before. My coach suggested diagnosing my running form. Can't wait to try this.
Hello Jeff, I hold you in high regard, but this video could use some clarification. As a former sports conditioning coach, I just wanted to note a few key points. I terms of the casual, untrained runner, sure, I would agree that 90% are probably heel strikers. However the "top" runners (collegiate on up to pro), middle distance (800m) on up, are primarily mid to forefoot strikers. Sprinters (400m and shorter) almost exclusively are forefoot strikers based on their sport's demands alone. Now when talking about "fast" distance amateurs, say anyone that can do a marathon in under 3 hours, you are going to get closer to that 90% stat. Not to plug anyone intentionally, but runblogger has a few findings and some additional insights on the fast amateur end of the spectrum. The second point I would like to make is your advice to "push-off" deliberately. While I take it that this is probably a coaching key, even seasoned runners transitioning from heel striking to mid and forefoot running would be better advised to focus instead on driving their knee forward and up, let the leg drop naturally and be conscious about the landing, and the push off will come naturally based on their biomechanics. One contributor to heel striking is over striding, which is exacerbated by focusing on pushing off rather than driving the knee forward. Hope to hear your thoughts on this.
As a competitive runner, these points in form are taught really often, especially with new people to the sport. I remember getting grilled on my form in my first season of track when I was 12. I wonder where / how so many runners develop these bad running habits.
@@mohammednajeebahmad9712 It shouldn’t as long as your not accidentally heel striking. If you video yourself while running, then you can do an analysis of your form and see what you may need to work on.
If you have always been a heel runner (like me). Don't just go over and follow these advices to the letter. If you start to just run on your toes, or the front part of your feet, your tibia will most likely get overloaded. Slowly start to transfer to running on your toes or else you will end up hurting yourself.
The point is that if you're used to walking or running in a certain way your entire life, your entire system is used to the way you're dealing with gravity. If you're just going to switch the way you run overnight, your body is going to be stressed in a way it isn't used to. Your muscles will hurt, your tendons will be sore and you're going to run right into an injury.I've gone through it a couple of times. You want that perfect form ASAP, but it has to be a gradual transition, and it takes time and patience. If you're not super fit, decreasing your training intensity is a pretty good idea while you're making that transition.
As far as foot health goes, it's recommended to walk barefoot as much as you possibly can. This will reshape your feet correctly so that when it comes to running, you're able to run more effectively. Source: Podiatrist and Physical therapist recommendations when I had fucked up feet.
@Fernando Guimaraes Walking barefoot is the most natural thing you can do with your feet. I mean, perhaps if you never expose your feet butt naked you'll get calluses, but then again callus is the natural "armor" and reinforcement of your skin so either way, it's fine. Just don't step on a glass shard. Also, for those who are not used to walking barefoot, the grass is your friend. It feels really nice to walk barefoot on grass.
Really useful video! I have started to notice bruising on my knees after my runs. My injuries are restricting my ability to increase my running distance. I'm pretty sure than I run on my heels, hence the knee problems. I'll try these tips out during my run tonight...fingers crossed! Thanks
Brilliant! Spot on and fits in with all research done in barefoot running. I've just got some Vibram five finger shoes. Been wearing them for 2 weeks. My walking and running have completely changed - but I've had to make the effort to change. No longer do I heel strike. I try and land on the mid-foot when walking and running. Sometimes I forget and I can feel the shock go up my leg and immediately adjust. I've been getting Doms in my feet and lower leg as atrophied muscles from years of wearing raised heel shoes and weakened my feet. Already I feel stronger and the best part of it? It takes less effort to run! Think about it; as Jeff says at 4:28 heel striking decelerates you. Run smart, run natural... you don't NEED to go minimalist, but if you can fix how you land, you will feel better for it in the long run!
Excellent video.I was coached into a heel strike stride.I ran a sub 3 hour marathon and numerous 10ks. Several years later I needed total hip replacement surgery. The orthopedist said the cause was part congenital and now I'm thinking part training method.Landing on the ball of the foot makes good ergonomic sense.Now, I’m running shorter distances and I'm going for the ball of the foot this time.
A switch from heel running towards mid-foot or toe is hard (been practising for 3years now), but especially hard it would be with a normal over 1cm toe drop (heel) that most jogging/running shoes have. Big toe drop drives people to land on their heel when using the shoes without a thought of technique. That has been a good way to market running shoes since the 80´s to over weight/unshaped people since mid foot running requires more elasticity from the legs. Heel running is like rolling the well cushioned shoe from heel to toe step after step. What I do now is land on toes under my body-> heel touches ground because my weight balances on that foot + hamstrings and glutes drive the leg down/back ->heel rises before toes. I try to use calves as little as possible since with my 220lb weight makes achilles to inflamate very easily because of the stress. I feel that trying to minimize the usage of calves has driven my unperfected technique to a right direction. I´ve also found that smaller steps faster is a way to go as i´ve heard as an advice especially to barefoot runners.
He's not lying; I used to be a classic heel-runner and developed terrible shin splints that lasted a year. Mid-foot running is definitely optimal. Appreciate the knowledge.
The trick is to keep your feet close to the ground and increase your cadence to get speed. ie.GLIDER. Once you have that mindset your body will work properly without thinking
I have been heelrunner till i got kneepain. In 2016 i read a book about running and i am running on my midfood since that time and everything is fine now. Wish i had seen this video sooner. Awesome content!
For me it's because I do fencing which we have to be on the balls of our feet for the most spring and thus speed for our lunge and advances, etc. Although our most common problem is using the toes instead by accident. (Guilty xD)
I run on my heels. And it's so hard to change that habit. Feels so different and makes u slower when u try to run a different way cuz the body has naturally adopted heel striking through months and years of running long distance.
Great explanation of those body mechanics, i used to run quiet a lot many years back. being an MTB rider as main activity for a few years made me forget those rules of running properly. now back to running additionally because of my Belgian mallinois
47 year old. Just ran 5 miles. Have not ran in years. Felt good. Just seeking running advice for safety reasons to prevent injury. Thank you again Jeff. Remember it's ALL in your head. You Can Do It.
because of shoes. Try to heel strike barefoot, trust me that shit hurts like hell, you won't be able to run like that for even 10 minutes, once I was playing basketball barefoot and I learned to run like ATHLEAN is telling us to run because it was literally impossible to run the other way.
I used to run really fast without any pain but when is started football and accidently kicked a big rock which was stuck under the ground i got ankle pain and not only that i felt anke and joint pain on both of the legs
This makes complete sense! My left knee hurts and my right achilles tendon hurts as well, meaning I've been heeling with my left foot and compensating by toeing on my right foot. Jeff didn't mention it here, but it's also a good idea to strengthen your gluteus medius, he talks about it in other videos, as always, you're a genius Jeff!
That's how people naturally run barefoot or with thin sandals or flat bottomed thin shoes. Just get rid of those thick heeled shoes. I run only with a pair of thin beach sandals - thin, flat sole, straps of course (do not run in flip flops!) for securing the ankle at the back. One thing he doesn't tell you is that this heel striking in the long run causes stuff like planar fascitis. The second thing here is that joggers run with terrible form. Sprinters run with nearly perfect form (or they couldn't do it).
You should have an odd total count ,like 3 in -2 out ,This alternates on when you take your last breath which reduces you landing on the same foot everytime .It will help your knees a lot .
I am so glad i watched this video. I have been running with a knee pain and have been looking for things that will help me heal, and get stronger in running. I have been trying to loosen up my tight quads to ease up stress on my knees. And when you said to push with our glute it made a lot of sense.
Thank you sir for the info. I have bone spurs on top of ankles due to many years of karate training. I had debridement on the right one. I’m 60 I had to re- learn mythologically the mechanics of running to compensate my limitations to reduce the pain.
the safest and most effective way of running is the one that comes the most natural to you. Landing on heels pressures your knees and landing on mid foot pressures your ankles. There is no the safest way
Don't run when you can walk. Don't walk when you can get a bus. Don't get a bus when you can drive a car. Don't drive a car when you can sit on your arse watching TH-cam videos.
Hello, Check out this cool new tech they came out with for feet pain. Does anyone know if it legit? www.kickstarter.com/projects/467006807/edensoles-sole-to-soul-comfort-with-dynamic-custom?ref=nav_search&result=project&term=edensoles
Can you post a video of how it actually looks in action? I now see how all you mentioned makes so much sense but where i am a bit confused is where you say to lean your torso/body forward where other videos say stick your chest out and draw your shoulders back as if trying to run with your chest in front and in a straight line. I cannot envision how your mechanics and theory unless i see you actually run i tried it and cant seem to run that way i keep striking my heel first. I really need help I need to prep for a test that requires alot of running. Thanks
So I’ve been running with my mid foot this whole time, I was trying to look for a video to teach me how to do a heel strike, because someone said I was running wrong 😂
All that shock used to go straight into your knee cartilage, now it is going into your calf soft muscle tissue where the body can absorb, repair and adapt to it. What do you think is better for your knees?
Graham c yeah you'll definitely feel it in your calves. I've ran this way my entire life out of habit not even knowing any of this information and now my calves are enormous lol
Holy cow Jeff thank you! I’m getting ready for the police academy (running 1-10 miles 5 days a week) and I was told when I was in track and field to land on my heel. Boy am I glad I watched this first!
Hey Jeff! I have been following you now for about 6 months and I am halfway through AX1. I was wondering if you could make a video on shin splints! I get them really bad and have just about my whole life. I personally will get them down the front center of my leg and it will actually be sensitive to the touch. I have read so many things from so many people saying so many different things. Your videos have helped me with many other issues I have had due to being extremely unathletic my entire life. For example, having to work on some of the smaller muscles to help my joints. I can't seem to find a video specifically by you on the topic of shin splints. Please help!!
OMG going back and watching baby Jeff videos is weird. It's amazing how much the raw production quality has improved since the early days. Looking at you, mic quality.
Totally correct. I had knee pain but read elsewhere, (and from local running shoe shop), that landing on ball of foot would stop that. I now never get knee pain. What Jeff omitted to say is that you have to switch over gradually; work it into your running in intervals which you increase as you get used to it. There then gets a point you are able to flick over to it full time. Like he says you Will get Achilles tendon injuries if you are landing on just toes/very front.
Mid foot running with a forward lean is amazing. I am getting back into running & focusing on technical aspects of distance running & working on building the muscles to run properly in the mid foot.
Awesome presentation Jeff. I've been telling people for years that toe running is better. As a species, we originally spent most of our time on the ball. This was especially useful when traversing rough terrain because you would feel the ground ahead of you with your toes before moving your weight to that position. Also helpful when walking on ice. With the development of society and shoes we began moving less and relaxing on our heels for a majority of our time, which created a dependence for walking and running on our heels.
Thanks. I am one of those suffering from severe knee tendinitis. So i will try running more from over my heel, rather than my toes. Thanks a million.... xx
Jeff, Just watched this. Man...the production quality of this is horrible! And I still love it. Nowhere near your production quality today. I love your videos and this one started after a newer one and man. I love the progression. Just like working out and seeing the benefits much later. So, Great video 5 years ago. Keep up the great work! Love the videos in 2014 and 2019.
im a sprinter so we ALWAYS run on our toes. anytime you want speed, you run on your toes. the heel and flat foot does nothing for generating power, its just wasting precious milliseconds each step, add that up to 100m and you're not remotely in contention for winning.
When you sprint you are accelerating for almost the whole race, so you run on the front of your foot. For long distances you are at steady speeds, but it is still more efficient to run on front/mid foot.
Just asking, so what I need yo do?! I have large legs and that's what makes me run fast. I do 60m in 6 seconds. But I'm going to do a competition with other schools and I'd like to run faster. Any help? Should I make bigger steps? Flat or toe land? It is okay to move my arms to get speed? I will really like some advice 😫😫
+Santiago Dominguez Ochoa always run on your toes. high knees and long strides. also the start of the race, your head should be down and accelerating for the first 15m.
I used to love running and would run 10-15 miles per day. Eventually the knee pain was so bad, I couldn't run 1/8 mile. This video made me realize I was destroying me knees with heel striking. I followed this advice, and my first run after watching this was a mile with no pain at all. I couldn't believe it.
Honestly dude, videos like this, ESPECIALLY like this, should be taught young. I promise you that a lot of the physical problems people get when their older is traced back to bad walking/running form and excessive sitting. I can guarantee that a lot of potential in people is thwarted because they think something is wrong with them mentally or their just fat and weak, when in reality, their body has been conditioned since childhood to the modern idleness of life (sitting, lazy posture, etc). These kinds of physical changes and physical awareness is soo soo important; it's life changing.
1. Lean your trunk forward
2. Land the feet under the hip
3. Land on the midfoot
4. Use buttocks to push forward (not quads)☆☆
Landing on the midfoot is a nice recipe for serious injury
Count of Monte Fisto how ?
@@DJ_TRON no. its a perfect balance between heel landing (which puts tremendous stress on your whole body since theres no shock absorption and your leg lands in front of you which means youre slowing yourself down, or braking) and toe running, which makes your achilles tendon absorb all the ground impact every time you land. midfoot provides both spring and lower stress on the achilles tendon while being able to land directly beneath you so you just hammer your way forward and dont slow yourself down
@@subscriberswithnovideosc-mk3up This is not entirely correct, heel striking is fine if you land under your hips, this negates the breaking effect. Also depends on the shoe, some stability shoes are conducive to certain striking patterns.
@@generalqwer heel striking is fine when you're running downhill or doing corners.
Otherwise, heel running is just worse thing you can do.
I just wanted to come back and say thank you!
I watched the video and went for my regular Monday run, and just a mile into the run, I started getting a sharp pain behind my knee cap. Now after multiple major injuries and surgeries, I am no stranger to knee pain, but I decided to try your recommendation. I was able to make a slight shift pushing my weight farther forward on my mid-foot, and within 8-10 strides the pain was gone!
Thank you,My Knees
Try running with the thinnest pair of sandals you can find with straps to secure the ankle (not flip flops). Or just see how children in poorer countries run barefoot. It's all these big heeled thick soled shoes that cause problems.
Very true, heel striking and relying on super thick shoes causes soooooo many problems. Hurts your heels, ankles, knees, hips, and back. Transitioning to midfoot striking makes you really sore, since your using all the natural muscles you would never use heel striking, buts it is so worthit. Used to heel strike for 3 years of track and XC, I always had problems and injuries. After a month of midfoot striking that stuff was all gone.
Really speaking, you wouldn't have to think about it if you moved like the body was designed to. It was Nike that had the idea to come up with that big heel because they thought you could take longer strides. When you used canvas shoes, you ran naturally.
@@srinitaaigaura yup, I run everyday, sprinting a couple miles at a time, have the thinnest shoes possible, practically non-existent soles and my form is excellent in my opinion. My feet are stronger than ever bc of the high impact. We don't allow our feet to adapt to the stress with these cushy ass shoes.
@@eatnbathsalts9599 what shoes?
I’m a marathon runner and toe running is so effective. Thanks for the paw run tip 👍😊❤️
It is good but at first when i start to run on toe getting too much pain even i wont walk so thinking is it good to run on middle foot 😴
@@Inspire-m7 r u still felling pain when you do it? I tried it once and couldnt walk properly for a while, so I decided to not use it anymore, but I reached a Nice pace with it, so its pretty sad to me that I cant use it often
You never run on toes but the middle foot.
This guy saved my ass before my half marathon.
LMAO, more like heels knees and hips.
the tip about activating your glutes while running at 5:40 was huge for me. I started using my glutes, not quads, to propel forward, and my pace has improved a lot on the track. Thank you as always Mr. Cavaliere!
This is probably the most helpful running video I've seen.
Now i know why i've got problem with my knees. I have to start learn running :D
+Kamil Zegnalek yup I also have a problem with my knees and people say I run like a balerina on my tip toe so
If it is, then you probably havn't tried to put them all into practice yet...
Kinder surprise
666th like
Even running is complicated wtf
I know WTF lol
+Ernesto Ledezma its not complicated, run a hundred yards bare foot at a fairly fast pace, it all comes together.
lol
+Charles Chan I used to get hurt all the time when I first started running, in most cases its bad running techniques. Watch videos on proper running and get fitted by a pro running shop. A good running shop will put you on a treadmill and watch for pronation problems.
All he said was use the balls of your feet, lean forward and use your damn glutes. the rest was explaining why.
And this was the last time we saw jeff wearing a shirt
Jeff wears a shirt often even in recent vids
Nice try being funny bro
@@imanya552 yes he was funny
@@imanya552 imagine being such a crappy person that you need to troll a dad joke
@@imanya552 020000000
This has seriously improved my running! Had a knee injury earlier this year, just got back into running and checked this video out (had previously been a heel striker) and it has made such a difference. I used to feel impact in my knees after a hard run and still haven't had any issues getting back into it with this technique, thanks for the great video Jeff!
PS Got a new pair of running shoes, same as my last model that had been heel struck in. I compared the two and to keep things simple, I'll just say the the heel support where I had been striking was absolutely crushed, almost had the profile of vans. After putting some miles on the new pair the wear pattern is already evident that there's less impact happening.
Just rewatched this, just wanted to say the video quality has improved incredibly. Content was always great but production value is much better now.
Plus we have Jesse and the intros now!
@@fe5018 ye Jesse is mostly why the production went up that’s what he was hired for loo
bottom line: if you have knee or shin problems, you need to rum more towards your toes. On the contrary, if you have achilles pain, you have to go more towards your heel.
This pointless comments amusing
fatbaboon 28 he quoted what Jeff said starting at 6:35. Someone didn’t watch the video
I like Jeff, always knows how to fix our stupidities
true
How is running normally stupid?
@@imjonathan6745 It's like having to learn how to take a piss, while you are already an adult. That being said, it is something what sometimes is needed.
I watched 14 running videos and you sir, you covered it all. And explained it well with medical terms and all. Nice video! And I'm a Marine Corps runner. Nothing special.
👍🏼
"Go Jeff go!" - Jeff's left foot 2014.
This comment is so underrated 😂
@@samaira1981 i don't get it EXPLAIN >:(
wait now i get it i was just 3 minutes in earlier :p
I run 60 minutes every day. I just get on the threadmill or go outside and run. Just pretend you're running away from the police. Always works.
TruthHunter Ha,that sounds fun 😂
gonna try it tomorrow
Actually running from the police is even better
In the police scenario, I actually sit down and my tongue runs,"Lawyer now..Lawyer now...have nothing to say...Lawyer..."
myncraft1 until you get caught
Lmao
mainly we all seem to hit heel first is because of our shoes and the thick soles. Notice when you run bare foot, you run how you're supposed to? crazy science.
+Greg Smith Exactly, that's why African runners are so good...most probably didn't have shoes when they were kids.
+neil shannon lol
+neil shannon
I'm old enough to remember Zola Budd, world record breaker 5000m in the 80s. She trained and raced barefoot.
Mike Blain I'm old enough too...I remember as a kid watching footage of her...she could run...
Nah I've never had an instinct to run on my heels. I always thought I might be doing it unnaturally since I always saw people on their heels. Does this mean squats should not be focused on putting pressure on the heels or is that different?
I felt the jolt when Jeff was jumping on his heels
So what you're saying is you want us to go from being quad runners to being glute runners. In other words you want us to run our asses off
😂😂
I watched the video
I ran
I had 0 pain
Thank you Jeff!
I just got rid of shin splints and I could feel the same pain creeping back, now I only feel sore muscles in a good way!
Only gym youtuber you need to watch is right here, helped me out with so many things!
Huge HELP! I trained with young men and women getting ready for the military boot camp. Top questions they had was how do I run? I laughed at first until I started to understand while running with young people, they over think it. This would have been awesome to help explain. Glad it's here now!
I was a quad runner. Not anymore. Thanks Jeff. Now I'm a glut runner.
no problem!
Thanks Jeff. I just wish I'd known this 10 years ago. I stopped running 3 years ago because of exactly these problems.
Well you aint dead are you? Get up on that horse again ;)
Lmfao
Treadmill
forsenHead Excersise after this game bro
Jeff is smart , Be like jeff
Love these older AthleanX videos. Jeff is truly timeless and has been on his game since day one!
Hey Jeff, I'm a 19 year old personal trainer and I've only been working in the industry since November last year so I'm trying to take in as much knowledge as I can. I'd just like to say that your videos and detailed but clear explanations have helped me develop my knowledge so much, every time I have a lunch break or some spare time I'll spend it learning something new from one of your videos. You're an inspiration, Thank you Jeff - Jack Fisher
Brilliant. Thank you Athlean X . You have helped me improve my lifestyle for years.
Best fitness you-tuber hands down.
Want to run faster? Get shoes that light up.
seems legit
Want to run lighter? get shoes that light up ;)
I drew flames on mine, i run like 10x faster.
they also have to be red in colour
I got me some PF Flyers
I'm watching this video because I need to beat the fastest kid in my school!
Same here 👍
+Callum Reynolds Did you? I don't know why, but I'm rooting for a random person on the Internet. Go Callum!
me to
+Alexandre Mouton too*
Today I did my mile and I'm in 8th grade and 14 years old I ran a 5:48 min mile and an A+ is 4:30 that's crazy
When I started running I never took into account a good foot strike.I became a “heal runner”. I am now mortified I didn’t look into this sooner!! Explains all the swollen knees and hip pain. VERY thankful for stumbling upon this.
At 23 years after 1 whole year of running (and knee pain) you just taught me how to do it properly. Your simply the best.
I run on the balls of my feet and people keep telling me "you have a problem where you don't run correctly, you keep landing on the palm of your foot, instead of your heel, and with this video I can rub it in their face that I was right all along 😈
sergey gribov no need to rub faces, just show them the sense of the move.
Ur name matches that comment
Same I thought is was common sense! It feels more natural
I Have No Care for Your Opinion That's because landing on your balls makes your run (or especially walk) look very stupid and odd.
Bailey Woodward if you are jogging, I assume you are doing higher mileage and you sure as hell don't want build shock on your joints for a large volume. Proper running form should be held at every pace.
I've been running midfoot, or the on balls of my feet as I call it, for years. Thank God I learned how to run properly when I was young
Omfg I use to run on the balls of my feet but my aunts boy friend told me that you're supposed to run on your heels so I switched to that. Thank you for telling me I was right.
+Joe Joe Little extreme, but he definitely needs to keep his mouth shut if he doesn't know what he's talking about.
Yep, similar thing happened to me
Allot of people assume running on the heel is natural, because they always do it. Its quite hard to convince them with science.
Hey Jeff, VeganMarine here! Without a doubt, your channel has made such an improvement in my quality of life! I wanted to take a minute to tell you that you've seriously impacted many many lives for the better, & thank you so much! Your videos saved my joints!! 1.) Proper Posture, 2.) pelvic tilt, & 3.) running/lifting techniques, all of these were VITAL!! In 2015, After 4 years in the Infantry, my lower back was like an old mans; & I decided not to re-enlist. Now, after SEVERAL years watching your videos, (aka free physical therapy) I can positively say that I feel like a kid again. Thanks man keep it up!
10 year runner with thousands of miles as a heel striker.... This video makes me feel like all my running was done in vein. Lately started having knee and hamstring soreness like never before. My coach suggested diagnosing my running form. Can't wait to try this.
Hello Jeff, I hold you in high regard, but this video could use some clarification. As a former sports conditioning coach, I just wanted to note a few key points.
I terms of the casual, untrained runner, sure, I would agree that 90% are probably heel strikers. However the "top" runners (collegiate on up to pro), middle distance (800m) on up, are primarily mid to forefoot strikers. Sprinters (400m and shorter) almost exclusively are forefoot strikers based on their sport's demands alone.
Now when talking about "fast" distance amateurs, say anyone that can do a marathon in under 3 hours, you are going to get closer to that 90% stat. Not to plug anyone intentionally, but runblogger has a few findings and some additional insights on the fast amateur end of the spectrum.
The second point I would like to make is your advice to "push-off" deliberately. While I take it that this is probably a coaching key, even seasoned runners transitioning from heel striking to mid and forefoot running would be better advised to focus instead on driving their knee forward and up, let the leg drop naturally and be conscious about the landing, and the push off will come naturally based on their biomechanics. One contributor to heel striking is over striding, which is exacerbated by focusing on pushing off rather than driving the knee forward.
Hope to hear your thoughts on this.
As a competitive runner, these points in form are taught really often, especially with new people to the sport. I remember getting grilled on my form in my first season of track when I was 12. I wonder where / how so many runners develop these bad running habits.
Does running on midfoot causes bad knees?
@@mohammednajeebahmad9712 It shouldn’t as long as your not accidentally heel striking. If you video yourself while running, then you can do an analysis of your form and see what you may need to work on.
If you have always been a heel runner (like me). Don't just go over and follow these advices to the letter. If you start to just run on your toes, or the front part of your feet, your tibia will most likely get overloaded. Slowly start to transfer to running on your toes or else you will end up hurting yourself.
The point is that if you're used to walking or running in a certain way your entire life, your entire system is used to the way you're dealing with gravity.
If you're just going to switch the way you run overnight, your body is going to be stressed in a way it isn't used to. Your muscles will hurt, your tendons will be sore and you're going to run right into an injury.I've gone through it a couple of times. You want that perfect form ASAP, but it has to be a gradual transition, and it takes time and patience. If you're not super fit, decreasing your training intensity is a pretty good idea while you're making that transition.
I run on my toes because I used to run barefoot outside a lot as a kid
This video literally saved my running life. I cannot thank you enough. God bless you forever. Tears of joy
He is really doing us all a big favour by spending time on explaining good stuff to us ... a big thanks Jeff you are really helpful
It's easy to learn, just try to run without shoes
Grizz Frank yes, you can't run on concrete on your heels, so you have to run with the other method
Grizz Frank I don't say you should run barefoot, but try to run barefoot one time to get the right feeling
As far as foot health goes, it's recommended to walk barefoot as much as you possibly can. This will reshape your feet correctly so that when it comes to running, you're able to run more effectively.
Source: Podiatrist and Physical therapist recommendations when I had fucked up feet.
@Fernando Guimaraes
Fucked up feet 🤣🤣🤣🤣
@Fernando Guimaraes Walking barefoot is the most natural thing you can do with your feet. I mean, perhaps if you never expose your feet butt naked you'll get calluses, but then again callus is the natural "armor" and reinforcement of your skin so either way, it's fine. Just don't step on a glass shard.
Also, for those who are not used to walking barefoot, the grass is your friend. It feels really nice to walk barefoot on grass.
You published this on 2014, still I see value in 2020, really value addition
Running is a pretty normal human function. I don’t see it changing anytime soon
Really useful video! I have started to notice bruising on my knees after my runs. My injuries are restricting my ability to increase my running distance. I'm pretty sure than I run on my heels, hence the knee problems. I'll try these tips out during my run tonight...fingers crossed! Thanks
Did you understand the video? could you please tell me what he's saying?
How did it go?
Brilliant! Spot on and fits in with all research done in barefoot running. I've just got some Vibram five finger shoes. Been wearing them for 2 weeks. My walking and running have completely changed - but I've had to make the effort to change. No longer do I heel strike. I try and land on the mid-foot when walking and running. Sometimes I forget and I can feel the shock go up my leg and immediately adjust. I've been getting Doms in my feet and lower leg as atrophied muscles from years of wearing raised heel shoes and weakened my feet. Already I feel stronger and the best part of it? It takes less effort to run! Think about it; as Jeff says at 4:28 heel striking decelerates you. Run smart, run natural... you don't NEED to go minimalist, but if you can fix how you land, you will feel better for it in the long run!
Excellent video.I was coached into a heel strike stride.I ran a sub 3 hour marathon and numerous 10ks. Several years later I needed total hip replacement surgery. The orthopedist said the cause was part congenital and now I'm thinking part training method.Landing on the ball of the foot makes good ergonomic sense.Now, I’m running shorter distances and I'm going for the ball of the foot this time.
A switch from heel running towards mid-foot or toe is hard (been practising for 3years now), but especially hard it would be with a normal over 1cm toe drop (heel) that most jogging/running shoes have. Big toe drop drives people to land on their heel when using the shoes without a thought of technique. That has been a good way to market running shoes since the 80´s to over weight/unshaped people since mid foot running requires more elasticity from the legs. Heel running is like rolling the well cushioned shoe from heel to toe step after step.
What I do now is land on toes under my body-> heel touches ground because my weight balances on that foot + hamstrings and glutes drive the leg down/back ->heel rises before toes. I try to use calves as little as possible since with my 220lb weight makes achilles to inflamate very easily because of the stress. I feel that trying to minimize the usage of calves has driven my unperfected technique to a right direction. I´ve also found that smaller steps faster is a way to go as i´ve heard as an advice especially to barefoot runners.
I tried midfood runnig today and I having the same issue.
Watching this so I can outrun all the Naruto-runners and get to the alien homebois first when we storm Area 51
duckieebeatd0wn no way i was not expecting to see an area 51 comment here lmao
We out here
This comment had me dead
almost 20th September, be ready😂🙋♀️
Sorry but you can't outrun the naruto runners *naruto gang signs*
I figured out I was a mid foot runner and that's really interesting as I didn't focused at it earlier.
well thank you for the valuable tutorial
He's not lying; I used to be a classic heel-runner and developed terrible shin splints that lasted a year. Mid-foot running is definitely optimal. Appreciate the knowledge.
wow this explains my knee pain and back pain.. I am heel runner.. I will now focus on midfoot landing. Thanks a bunch.
thank you for teaching me how to run, buff david schwimmer
Very helpful explanation in regards to proper landing placement and how it affects leg pain...
***** regarding?
kind regards?
Clear Regard?
The trick is to keep your feet close to the ground and increase your cadence to get speed. ie.GLIDER. Once you have that mindset your body will work properly without thinking
I have been heelrunner till i got kneepain. In 2016 i read a book about running and i am running on my midfood since that time and everything is fine now. Wish i had seen this video sooner. Awesome content!
Jeff is a rock star of the fitness world. Transforming peoples lives through fitness. Keep it coming.
Me : standing
No one :
Literally no one :
Jeff : you are doing it wrong
I run midfoot naturally. I think it's because I sprint too.
I do too.
For me it's because I do fencing which we have to be on the balls of our feet for the most spring and thus speed for our lunge and advances, etc. Although our most common problem is using the toes instead by accident. (Guilty xD)
me to mates.
I run on my heels. And it's so hard to change that habit. Feels so different and makes u slower when u try to run a different way cuz the body has naturally adopted heel striking through months and years of running long distance.
victor jeong , every thing is about yoir uperbody inclination!
I wish my physical "education" taught me this but mainly I just learned through pain.
Great explanation of those body mechanics, i used to run quiet a lot many years back. being an MTB rider as main activity for a few years made
me forget those rules of running properly. now back to running additionally because of my Belgian mallinois
47 year old. Just ran 5 miles. Have not ran in years. Felt good. Just seeking running advice for safety reasons to prevent injury. Thank you again Jeff. Remember it's ALL in your head. You Can Do It.
Would have liked to see some demoing of the running techniques ;D a few laps outside, so we could see what the different styles look like
Google 'Lee Saxby' - he gives good video demonstrations of this technique.
Awright thanks! I checked it out :P he has some very good demonstrations
I read that as demon-ing lmao
I wrecked my lower back and knees running with heel running. Never knew that was the problem.
i thought majority ran correctly naturally (i do). what causes people to run improperly?
many people run like they walk
everyone walks hitting their heel
I think it's wearing shoes all the time as well. If you run barefoot, your body won't let you heel strike, it'll hurt too much.
because of shoes. Try to heel strike barefoot, trust me that shit hurts like hell, you won't be able to run like that for even 10 minutes, once I was playing basketball barefoot and I learned to run like ATHLEAN is telling us to run because it was literally impossible to run the other way.
I used to run really fast without any pain but when is started football and accidently kicked a big rock which was stuck under the ground i got ankle pain and not only that i felt anke and joint pain on both of the legs
Let s run with sneakers guys !
This makes complete sense! My left knee hurts and my right achilles tendon hurts as well, meaning I've been heeling with my left foot and compensating by toeing on my right foot. Jeff didn't mention it here, but it's also a good idea to strengthen your gluteus medius, he talks about it in other videos, as always, you're a genius Jeff!
You’re a real one Jeff. Used these tips today and beat my 5k time by 37 seconds, much appreciated man
Awesome video !! can you also do drills on how to run faster?
That's how people naturally run barefoot or with thin sandals or flat bottomed thin shoes. Just get rid of those thick heeled shoes. I run only with a pair of thin beach sandals - thin, flat sole, straps of course (do not run in flip flops!) for securing the ankle at the back. One thing he doesn't tell you is that this heel striking in the long run causes stuff like planar fascitis.
The second thing here is that joggers run with terrible form. Sprinters run with nearly perfect form (or they couldn't do it).
jeff can u post a video on how to breath while running
breath in thru your nose, out thru your mouth.
Harsh Vardhan Even Breathing Is Complicated...
In - in -out -out. step,step,step,step
Every step you breath nose in mouth out.
You should have an odd total count ,like 3 in -2 out ,This alternates on when you take your last breath which reduces you landing on the same foot everytime .It will help your knees a lot .
Breath when you need oxygen
I am so glad i watched this video. I have been running with a knee pain and have been looking for things that will help me heal, and get stronger in running. I have been trying to loosen up my tight quads to ease up stress on my knees. And when you said to push with our glute it made a lot of sense.
Thank you sir for the info. I have bone spurs on top of ankles due to many years of karate training. I had debridement on the right one. I’m 60 I had to re- learn mythologically the mechanics of running to compensate my limitations to reduce the pain.
My calf muscles hurt like shit when I run cause I avoid landing on my heels
the safest and most effective way of running is the one that comes the most natural to you. Landing on heels pressures your knees and landing on mid foot pressures your ankles. There is no the safest way
i agree
Don't run when you can walk. Don't walk when you can get a bus. Don't get a bus when you can drive a car. Don't drive a car when you can sit on your arse watching TH-cam videos.
I'm lying down as I watch this video. HA!
+PrettiestDogEver Nothing wrong with watching this (very informative) video. Just take that knowledge to the gym afterwards.
lol
The bus will takes far less calories than a car, but i doubt using calories is your brain s speciality.
I doubt your brain is good at using calories***
So simply shown and down to Earth genuine, you're a lovely person to listen to feller.
Thank you Athlean X. You've provide so much value for free on TH-cam. It's greatly appreciated. I'm a novice runner and this helps a lot. Thank you.
Hello, Check out this cool new tech they came out with for feet pain. Does anyone know if it legit? www.kickstarter.com/projects/467006807/edensoles-sole-to-soul-comfort-with-dynamic-custom?ref=nav_search&result=project&term=edensoles
Can you post a video of how it actually looks in action? I now see how all you mentioned makes so much sense but where i am a bit confused is where you say to lean your torso/body forward where other videos say stick your chest out and draw your shoulders back as if trying to run with your chest in front and in a straight line.
I cannot envision how your mechanics and theory unless i see you actually run i tried it and cant seem to run that way i keep striking my heel first. I really need help I need to prep for a test that requires alot of running.
Thanks
Just look any 100m race in slow mo
So I’ve been running with my mid foot this whole time, I was trying to look for a video to teach me how to do a heel strike, because someone said I was running wrong 😂
I used to run on my heels, hut I switched to mid foot and I feel it in my calves, is that normal?
Yes. :)
Christian Edwards THANKS BRO
All that shock used to go straight into your knee cartilage, now it is going into your calf soft muscle tissue where the body can absorb, repair and adapt to it. What do you think is better for your knees?
yeah man, feels a lot better. I was just fucking myself up lol
Graham c yeah you'll definitely feel it in your calves. I've ran this way my entire life out of habit not even knowing any of this information and now my calves are enormous lol
Holy cow Jeff thank you! I’m getting ready for the police academy (running 1-10 miles 5 days a week) and I was told when I was in track and field to land on my heel. Boy am I glad I watched this first!
Fixing plantar fasciitis and running better. Thanks Jeff. I’m a heel runner, but I’ll do my best to make you proud!!!
Hey Jeff! I have been following you now for about 6 months and I am halfway through AX1. I was wondering if you could make a video on shin splints! I get them really bad and have just about my whole life. I personally will get them down the front center of my leg and it will actually be sensitive to the touch. I have read so many things from so many people saying so many different things. Your videos have helped me with many other issues I have had due to being extremely unathletic my entire life. For example, having to work on some of the smaller muscles to help my joints. I can't seem to find a video specifically by you on the topic of shin splints.
Please help!!
This is informative. Learnt a lot of things. Thank you.
can you maybe do an updated version of this? :D
The info in this vid is still sound and relevant.
OMG going back and watching baby Jeff videos is weird. It's amazing how much the raw production quality has improved since the early days.
Looking at you, mic quality.
Totally correct. I had knee pain but read elsewhere, (and from local running shoe shop), that landing on ball of foot would stop that. I now never get knee pain. What Jeff omitted to say is that you have to switch over gradually; work it into your running in intervals which you increase as you get used to it. There then gets a point you are able to flick over to it full time. Like he says you Will get Achilles tendon injuries if you are landing on just toes/very front.
Jeff, how do you walk?
Jeff busting some MJ moves!
Bruhhhh you're so right! 😂
I'm here cuz I was in pain from my ankle and I'm trying to prevent that from happening again
OB dagoat same and this nerve that keeps bugging me on my calv
*calves
Mid foot running with a forward lean is amazing. I am getting back into running & focusing on technical aspects of distance running & working on building the muscles to run properly in the mid foot.
Awesome presentation Jeff. I've been telling people for years that toe running is better. As a species, we originally spent most of our time on the ball. This was especially useful when traversing rough terrain because you would feel the ground ahead of you with your toes before moving your weight to that position. Also helpful when walking on ice. With the development of society and shoes we began moving less and relaxing on our heels for a majority of our time, which created a dependence for walking and running on our heels.
LMAO I've been running wrong my whole life! Thanks Jeff
I live on the second floor and did the jump with my toes lifted. It shook the whole floor.
I was kinda expecting a clip of him running this way...
yeah, explaining without showing is easy
Thanks. I am one of those suffering from severe knee tendinitis. So i will try running more from over my heel, rather than my toes. Thanks a million.... xx
Jeff, Just watched this. Man...the production quality of this is horrible! And I still love it. Nowhere near your production quality today. I love your videos and this one started after a newer one and man. I love the progression. Just like working out and seeing the benefits much later. So, Great video 5 years ago. Keep up the great work! Love the videos in 2014 and 2019.
im a sprinter so we ALWAYS run on our toes. anytime you want speed, you run on your toes. the heel and flat foot does nothing for generating power, its just wasting precious milliseconds each step, add that up to 100m and you're not remotely in contention for winning.
When you sprint you are accelerating for almost the whole race, so you run on the front of your foot. For long distances you are at steady speeds, but it is still more efficient to run on front/mid foot.
well duh. That's not efficient for midlenght or long distance though.
Just asking, so what I need yo do?!
I have large legs and that's what makes me run fast. I do 60m in 6 seconds. But I'm going to do a competition with other schools and I'd like to run faster. Any help? Should I make bigger steps? Flat or toe land? It is okay to move my arms to get speed?
I will really like some advice 😫😫
+Santiago Dominguez Ochoa always run on your toes. high knees and long strides. also the start of the race, your head should be down and accelerating for the first 15m.
+Santiago Dominguez Ochoa if you do 60m in 6 secounds you are one of the best in the world. thats 10 meters a second!
I swear this is the only thing that helps. Got a second faster (100m sprints).
WHAT ARE THOSE?!
+glamerite i wish i could like your comment twice.
I don't even know
LMFAOOOOOOOOOOOOO
They are spikes that are actually roughly 140-200 bucks that are made for your foot😂
I used to love running and would run 10-15 miles per day. Eventually the knee pain was so bad, I couldn't run 1/8 mile. This video made me realize I was destroying me knees with heel striking. I followed this advice, and my first run after watching this was a mile with no pain at all. I couldn't believe it.
Honestly dude, videos like this, ESPECIALLY like this, should be taught young. I promise you that a lot of the physical problems people get when their older is traced back to bad walking/running form and excessive sitting. I can guarantee that a lot of potential in people is thwarted because they think something is wrong with them mentally or their just fat and weak, when in reality, their body has been conditioned since childhood to the modern idleness of life (sitting, lazy posture, etc). These kinds of physical changes and physical awareness is soo soo important; it's life changing.