I did this technique this morning and OMG! It works!!! I was careful about alignment, foot placement, and the circular motion. I feel fantastic and my knees are NOT throbbing!!! Thank you!!!
I was the poster boy for lazy foot without realizing it. After recently taking a couple weeks off to heal, I just put these tips to use in my run this evening and I have zero pain. Normally I'd already be aggravated. Thank you!!
The 3 things that enabled me to massively improve my running capability were the following: 1) SLOW DOWN!!! I was running way too fast, which was exhausting me very early. I've found that they best way to go is to start slower, and naturally increase pace as you go along if you wish. I know that sounds strange but it seems to be the case for me 2) Get a better technique. This is very important too. With the correct technique (as shown in this video) you seem to just go faster with far less effort. Its amazing! 3) Eat healthier Ive stopped eating sweat treats (biscuits, cakes... I still have honey and a bit of sugar though) and drinking caffeine This may not work for you but I just thought it may be a useful read. Thanks for reading!
Regarding caffeine in my experience have served me well on moderation. 2 cups per day at most. 1 in morning, other after lunch. It's all good if you don't exceed the caffeine in the body
Train less and train better. I'm learning that overtraining leads to injuries and it makes harder to achieve your full potential. Now I don't use to work out two consecutive days, or I do different workouts like strength or stretching. I avoid training when my legs or joints are in pain from past workouts and I stop when I feel I'm about to get injured. The last statement might sound silly but it took some time to learn in my case.
I always thought I had good form until the day I caught my reflection in a storefront window. I realized I wasn't running. I wasn't even jogging. I was just shuffling along and still getting shin-splints due to my terrible heel-strike. My point is that I did what felt natural and it was completely wrong. Good form is not instinctive, it must be learned. Thanks Mark, for a very instructive and useful video .
I hope you realise that this isn’t good form either. This is so inefficient, wasting a lot of energy vertically. You shouldn’t be lifting your knees that high jogging at 10min/mile. The only reason it looks good is because he shows you absolutely terrible form for comparison. Take a look at the Kenyans if you want to learn how to run properly
You're wrooong... good form is instinctive, you just always have too many bad influences through your societal living conditions for your instinct to come through. Also the deforming of your foot through lifelong wearing of normal footwear and maybe bad sleeping posture. It's no wonder you lost your instinct for this and never gained awareness for it. Otherwise you wouldn't have to learn good form.... fish also don't have to teach each other how to swim most efficiently. It's pretty bizarre.
Really appreciate that slow running form was actually demonstrated for newer runners. The bicycle analogy was especially helpful and after a few days I’m surprised how much farther I’m able to run. I added an additional mile in just two days - albeit I’m not setting any world records.
The problem is, that for newer runners if they have no condition at all and they try to do "strong legs", they die off within first 10 minutes, because all their energy is wasted on turning legs around. You can see it in the video too. It seems easy for Mark, because Mark has plenty of strenght to do it seemingly easy, but you can see in the video how a lot of his energy is pushing him up instead of forward and all the circular motion is wasted compared to lazy-legs, which are NOT effective in higher speeds but in pace like 8-9 minutes per km it is muuuuuch better choice.
@@orcusdeiAgreed. That strong legs will burn out your energy SO FAST as a new runner. You’re going to need a lot of strength training to be able to bounce like that.
I've been getting shooting pain from my kneecaps on my 10km+ daily run, and was feeling really bumped that i might need to scale back or stop running altogether. I chanced upon this video and realised I've been lazy running. I tried out the techniques this evening, imagining i'm cycling, with spine straight and lifting my feet up like running on hot lava. And yes, it felt really awkward at first, felt like i'm just running on the spot, up down, and yes, my speed was slightly slower than usual as I also took shorter strides, but wow, no pain throughout my run! I'm a happy runner again, this is such a lifesaver! 👍
After 14 year absence of running, and now going into my 3rd week of running, this video has just probably given me the right technique I've been after, thank you.
Ohh my Godd!!!! Finally , i found a video that actually explains sprinting for a beginner like me. I now realize i always had poor form and thus always felt pain in knees and ankle every time i went for running. .. .. Glad to hear all these useful tips about proper form... Thanks .!!
I ran 1.5 miles with "strong feet" and my calves / lower legs were on fire. "Strong feet" did absorb a lot of impact, which was nice, but my heart rate was higher than when using my normal crappy form because it took more energy to perform. I could see how this would not only make you a faster sprinter, but also would cause less damage to your joints. That being said, I assume it'll take quite a bit of training to strengthen my legs to utilize "strong feet" efficiently. I'll keep training, thanks for this tip, Brad Kearns!
Overloading the calves is a danger when making the change/improvement. But this can be said of starting anything new. Takes perseverance. Supplementary strength training is important too.
@Art Artek Not exactly true - it is the way all track runners run, and the distances they run doing this method will far exceed 1 mile - it is also how all elite marathoners run, but they are also running at slow, but fast for normal people, track speeds equal to 34-36 second 200m pace - which requires this technique
@Art Artek Thanks for this clarification! I'm running a 50 mile ultramarathon in May and I thought this would be near impossible to keep up the whole race!
I was amazed at how well Mark's advice worked on pointing your toes upward, using my Achilles heel as a spring , and mimicking the bicycle pedaling motion during running. I have been running consistently for fifteen months but often my form was extremely sluggish, slow and painful. I was literally dragging my feet. Yesterday, I incorporated these techniques and I was relatively pain free and a little faster. Honestly in the middle of the run I felt surprised and grateful on how well these techniques worked. As stated earlier in the video, even though running is a simple activity it is paramount to learn good technique to make the running motion more efficient and to avoid lingering injuries. Well done running presentation!
I tried this in my house and I feel this is the actual best guide for technique over any distance period not even from professional coaches or runners have I heard this yet. Thank you so much :)
Beginner runner here. I have just completed a charity challenge to run 100km within the month of July. For pretty much all of it my legs were in agony. I found this video and just done this technique for my very last run of the challenege, my legs were absolutely fine. Can't believe I run 95km in pain, when it was just down to this. Many thanks for this, it will help me alot going forwards.
Honestly one of the best technique videos I've seen yet. Straight forward, not too much fluff, and I think I get it now. Can't wait to try it! I was under the impression for some reason that maybe my body should not bounce at all but that hips should almost stay parallel to the ground the entire time. So I avoided any "bounce" (like off my heel), thinking I was doing my knees a favor. We'll see next run. Thanks!
I've been 'told' that too 🤔 I am a bouncy runner, and it was terrible for my knees. I think you need a higher level of leg strength (gym strength training) to run like this video. I am trying to improve as well...
So all these years I've always wondered why my plantar fascia hurts everytime I''m running, jogging, or walking too long. I thought I had plantar fasciitis. Turned out all I did was this "lazy running" where I propel my legs using my toes. This apparently took a toll on my plantar fascia and make blisters on my big toes. Now I am using my calf and surprise surprise, no more pain in the feet after a long session of walking or jogging.
Thank you for demonstrating the bad form as well! I've had hard time trying to learn proper form as few youtubers seem to show the difference between the good and bad one
This really works. I tried it on my 8km run. Not only did I feel less tired and more energetic during the run, there were no or very little sore muscles post run! I thought it was going to feel awkward but it wasn't. I focused on lifting my knees, swinging my heels as if to touch my hamstring and looking about twenty metres ahead for posture.
I was actually just walking, and I also have been running for a couple of weeks and man let me just say I’ve been in excruciating pain, from Shin Splints all the way up to even feeling the Lower Back pain. I stumbled across this video and I began to refocus on what I was actually doing While I was walking and guess what ? It all went away like a magic trick. I was a lazy walker and a lazy runny but the bike pedal analogy really helped me refocus and even tho I’m far from perfect at this point this advice really helped out ! Thank you so much !!
This is amazing. I never noticed how my run was until now. I’m not a runner at all but just changing the technique, I’ve noticed I’m moving a lot further than I normally would. I was guilty of the lazy foot and sometimes still am with my asthma; but this technique helps and the way you broke it down was solid. Thank you very much!!!!!
I've watched a lot of correct form techniques when running and this is the best one yet. You've managed to explain something so simple, simply with providing examples along the way. This is how a how-to video should be done!
Thank you mark. After 8 years of riding a bicycle for cardio, last month I took up running 3 times per week and realised that my technique sucked and the first few sessions were also using the wrong kind of footwear leading to a lot of foot pain. Videos like this one and many others have really helped me isolate and fix issues in my technique and I have been running pain free these last couple of sessions. Many thanks for this video. 🙏🏽
Big big big thanks uncle. I am following these technique and open my eyes, thank u so much sir. I am indian, student, now indian army bharti really,and go for physical test with running.dont mind my english. I am punjabi. And thanks for these techniques gives a best result
Really bro.... I mean does this really helped you to improve your running performance as I have not implemented the Sir's techniques till now but wanted to improve my running skills and performance so as in future I may participate in long running events like half marathon or marathon.
@@michaelshawusa1 I think they mean that they just ran 5 minutes faster from how fast they usually run. For example if your time is 30 min and you run 5 minutes faster the next day you would run the same distance but in 25 minutes
One thing I always like to practice for better running technique is to run with a “quiet” upper body. If my visual horizon is bouncing then there is a good chance I am landing vs propelling myself forward, which is less efficient and more importantly more jarring to the body.
I think I'm finally starting to understand the correct form. That springy-ness is key to run faster and more efficiently. So many components involved to practice, I would argue running is extremely technical.
Thank you 🙏 I am a self taught runner. I never participated in sports in school but found my love for running and athletics at age 30. I have seen photos of my running posture and know it’s holding me back. This video was very comprehensive. I’ll definitely implement this technique.
I'm also of 30 and decided to start training for long running and desired to participate in big events like marathons, ultramarathons and triathlons in the future times. Feeling lucky that I got techniques which could help me to run better and efficiently.
Thank you for your good advices Mark! I really admire people, who get excited about what they do. It is obvious from every gesture you do, that you love what you are doing. Keep up the great work :)
I'm dealing with minor side knee pain after I'm done running. This video was very helpful. I'll be sure to do all of what you'd said next time I go running. Thank you
Awesome. Thank you! Im using this in the morning. I've got my first 5k in less than 30 days and I'm basically new to running. I've got a lot of work to do and not alot of time to do it.
Today, I started to train my daughter on running I'm looking for a video on this subject Hurrah.......I bummed into this this amazing technic Thank you for sharing, sir It's a really valuable lesson God bless.
I'm a noob at jogging, and with this video I can confirm that I got lazy feet. I'm also obese, so I carry a lot of weight (110 kg / 242 pounds). How should I train to get rid of the lazy foot? What muscles are mainly used for that spring-step? The calves? Hip flexors? I'd appreciate the help so I don't injure myself when I've finally starting taking action against my obesity. Ran my first 2km yesterday, when I started 5 weeks ago, I could only got about 500m. Progress feels great, so don't want an injury to get in the way.
What has helped me build up to it is speed walking on a treadmill on an incline and try to focus on engaging your calves, after about a month of working that area, your ligaments and tendons and muscles should develop enough to engage in moderate impact exercise. I always used to injure myself without building up to it like this.
@@cristobal1813same Calves it is then. Thanks! Unfortunately I managed to injure my back, too much compression on the spine due to the impact whn running. So, I'm now doing rehab, building core muscles and now I'll add calves to that. Thanks :)
I am not a good instructor, so I was searching for a good video that explains well. and here you are. you used same exact word that I also used, hot lava. This clip will help lots of people, especially to lots of my friends. thanks again.
Instead of "lazy foot" I think a more descriptive term would be "WEAK foot". I think most people think of running with just the legs. But as you show, for proper technique you have to incorporate the calves, ankles and feet. It takes time to bring their strength up to the level of the higher up leg muscles (thighs and glutes). I started running again after a long layoff and did it all wrong. I was reaching too far forward with my foot and drawing my body forward by using my hamstrings. I was crippled up with pain for several days. Then yesterday I learned about not striking with the heel but with the mid-foot or ball of the foot. That keeps the foot strike underneath the body and my run that day was so much better. Now you've added some more details for me to work on. It'll take some time to get all parts equally strong in order to have proper technique but it will pay off in the long run.
Thanks for a great explanation it helped me a lot to improve and to reduce injuries... earlier I got a shin-splint due to the striking heel .....at first I didn't think it was because of wrong technique but yeah technique just made my problem solve
as a newbie runner, I'm so glad I found this channel. My running format is worst than lazy food. Can't believe I screwed up the way I fun since a teenager.... Doh!
Very much informative. Neatly demonstrated running style of beginner and professional runner which will definitely help to improvise our running style. Looking forward to videos on before and after running stretching exercises. Thanks for sharing the valuable knowledge.!
Hi Mark, this video has been very informative as i was struggling to correct my running form as i was having shin splints after every jog. I have 2 questions for you 1. How to engage the glutes while running? 2. When I use the technique which you showed in this video I get tired and exhausted too soon. Is that normal or do i need to improve my muscle strength?
Sir I m from India.Thank you So so much. This is Great Technique.Its really work alot. God bless You sir. If its possible then please upload video of neck and back stretching also. Thank you sir once again 😊💐
Wow. I'm a long-time runner/sprinter, but I never realized I did lazy foot when just warming up with jogging. More conscious of correct form at all times now. Thanks!
Thank you for this! I find that strong foot is harder when you run slowly, would be good to get some tips on this as I definitely shuffle more as I’m warming up…
But... it is so hard to not run like a lazy foot when the speed is slow. By the way, I relaxed my ankle in purpose because of the pose method of running, but it seems like it is wrong.
Dear sir, recently I started jogging everyday, but I feel very tired faster and I got ankle pain too, so now I started your technique while jogging, I feel really going faster and no more ankle pains, thanks for this video
Steeve Thibodeau, not at the right endurance level but I mean just a comparison to myself I’m 18 and my comfortable pace is at 155 Bpm and workout pace is at 180’s and when I race it’s at max heart rate at 204
Enjoy your videos. I’m curious, what is the optimum running form when going uphill. I notice that I alter my body quite a bit on an incline in such a way that it feels more efficient. It would be hard for me to explain how I alter the form. Could you do a video sometime on proper forms for running uphill and downhill?
Hey! What about the infamous “heel-strike”? In your lazy foot example you clearly had the heel strike, and in the strong foot example you had the mid-foot landing. I also noticed the mid-foot landing in your clip of Usain Bolt. I was just hoping you’d address it, but I was still able to, at least, observe it. Anyway, good video, and thank you for sharing.
@@markorcena5579 This is a very good, informative video, however, I think Mark may be over-exaggerating the movements just a little. I don't think he's doing it on purpose, or because he actually runs that way. I think he's just trying to get the movements more visible for the camera. Thankfully, he's running in Vibram FiveFingers, so certainly helps him display proper technique, and we get to see how the human foot actually functions. I think a broader look at running form would show that form can range anywhere between what Mark calls "Lazy Feet" and what he shows, (and what we've seen) with elite sprinters, like Bolt and Allyson Felix. It depends on what kind of running you're doing at the moment AND on what your fitness level is. As for the "heel strike" question, you're not really heel striking in FF's at lazy foot speeds. It's still a midfoot strike, but it's more relaxed and almost a flat foot touch-down. You're not putting much force into the ground/road in this light type of running form, so the body doesn't have much forward lean, and you're just kinda cruising along softly. I think Mark has done an excellent job here. It's tough to show all aspects and what he's talked about and shown is good.
I tried running like this but I noticed I exert a lot of energy making my runs hard instead of my usual form. I thought it was because I'm new to it so maybe I'll improve and be more efficient about it. But thanks for comments like this. Seems like this kind of form is really inefficient for long distance running.
Nice content. I just started running last week and my friends tell me I have bad form in running. Thank you for the advise and will try to use it on my next run tommorrow
I adopted this sir. It works.. i had knee injury before trying this. I was a lazy runner, without knowing proper running form. This helped in big way. Thought same to my spouse as well
yeah the guy is way exagerating with the strong contracted calf when landing. Try to have him run a 10 miles with that form and he will die the most horrible death. What he s teaching here should only be app[lied for Sprints of 100 maybe 200 meters. No way for middle distance or long runs.
Oh Gentle Man...It's wonderful and Amazing. I tried it. I am one of your subscribers. What a beautiful way of presentation, smiling, it should be. I love you... ❤️❤️❤️🙏🙏🙏
You are the most wonderful teacher who presented running techniques across in such a digestible yet impactful way. I like all the examples you used for technique visualization like : choo-choo train, riding bicycle, running gracefully like a deer.... The task of correcting running technique suddenly become much easier. Awesome !!! 😊👍👍👍👍👍
I loved this video. I’ve learned I’ve had bad technique my whole life. Haha! I’m trying to implement these tips and it’s feels like my brain is upside down. Hoping to do my next half marathon with proper form and better PR.
You changed my life!!! I thought it would take me a lifetime but now 3 training sessions giving this one a chance I am now l able to sustain 3:50 min/km improved from 4:20-4:30 this changes the game!! Sprinting at 3:00 is now at least possible (before it was a Farfetch nightmare)
I have been running since 300days but i never thought i may run wrong style all the time. Today i tried the way you demonstrated. And guess what it worked!!!Thanks alot..🤟🏼🤟🏼🤟🏼
Great! Congratulations!, for your video! In my 64yrs old I run in official races Duv ultra marathons statistics until now just for this year 2020 6000 kilometers!!! Plus 10000 km in practice😊😊
What he showed in this video is more like for a ‘sprint’ form and short distance running, if you try that technique jumping on and off for lets say a half marathon or even full marathon, your achilles tendon and calves would be death
Thanks for this. I've had multiple ankle injuries from sports and accidents and recently taken up running again after 9m in situ with both legs injured, to build stamina for marathons again. My push off is still weak. Thanks for your video, I should probably sprint more.
Crazy to think that 15-20 years ago we’d have to hire a coach to know this. Now it’s free online and everybody can learn. Thanks Mark.
Or look at a health magazine lol
there was a time when people were asked / invited to run for charity / events. Now, people pay to run at events.! (Time changes situations..)
Nothing's free
@@Paulkuriansunny yeah I know but come on Paul, you know what I mean.
All good things & techniques must be learnt from nature freely 😄
Who's laying on a bed when watching this
Nope. Outside, getting warmed up, ready to go for a run 😋
I'm getting ready for my run while listening to this
Al Rahman Online jokes on you laying on the ground😅
Now i am there😁😁😁😁🏃🏃🏃🏃🏃👍
I am sitting on an bead
I did this technique this morning and OMG! It works!!! I was careful about alignment, foot placement, and the circular motion. I feel fantastic and my knees are NOT throbbing!!! Thank you!!!
that's great to hear!
George Head I have a veterans race tomorrow, I’ll try this!
this is so useful for me about to run a 12k for first time
I was the poster boy for lazy foot without realizing it. After recently taking a couple weeks off to heal, I just put these tips to use in my run this evening and I have zero pain. Normally I'd already be aggravated. Thank you!!
@@marksdailyapple landing foot, what part of foot should I land on?
The 3 things that enabled me to massively improve my running capability were the following:
1) SLOW DOWN!!!
I was running way too fast, which was exhausting me very early. I've found that they best way to go is to start slower, and naturally increase pace as you go along if you wish. I know that sounds strange but it seems to be the case for me
2) Get a better technique.
This is very important too. With the correct technique (as shown in this video) you seem to just go faster with far less effort. Its amazing!
3) Eat healthier
Ive stopped eating sweat treats (biscuits, cakes... I still have honey and a bit of sugar though) and drinking caffeine
This may not work for you but I just thought it may be a useful read. Thanks for reading!
Good analysis
Regarding caffeine in my experience have served me well on moderation. 2 cups per day at most. 1 in morning, other after lunch. It's all good if you don't exceed the caffeine in the body
And sleep well
Progression works for me as well. The muscles need warming up first
Train less and train better. I'm learning that overtraining leads to injuries and it makes harder to achieve your full potential. Now I don't use to work out two consecutive days, or I do different workouts like strength or stretching. I avoid training when my legs or joints are in pain from past workouts and I stop when I feel I'm about to get injured. The last statement might sound silly but it took some time to learn in my case.
I always thought I had good form until the day I caught my reflection in a storefront window. I realized I wasn't running. I wasn't even jogging. I was just shuffling along and still getting shin-splints due to my terrible heel-strike. My point is that I did what felt natural and it was completely wrong. Good form is not instinctive, it must be learned. Thanks Mark, for a very instructive and useful video .
after watching this video I realized I had the same problem lmao
I hope you realise that this isn’t good form either. This is so inefficient, wasting a lot of energy vertically. You shouldn’t be lifting your knees that high jogging at 10min/mile. The only reason it looks good is because he shows you absolutely terrible form for comparison. Take a look at the Kenyans if you want to learn how to run properly
Yeah dude totally, but I’m talking about the lazy run since I’m still trying to fix my run form, will take your advice tho :)
Exactly, I've lost the technique and starting from.scratch, this is how we should run.
You're wrooong... good form is instinctive, you just always have too many bad influences through your societal living conditions for your instinct to come through. Also the deforming of your foot through lifelong wearing of normal footwear and maybe bad sleeping posture. It's no wonder you lost your instinct for this and never gained awareness for it. Otherwise you wouldn't have to learn good form.... fish also don't have to teach each other how to swim most efficiently. It's pretty bizarre.
Really appreciate that slow running form was actually demonstrated for newer runners. The bicycle analogy was especially helpful and after a few days I’m surprised how much farther I’m able to run. I added an additional mile in just two days - albeit I’m not setting any world records.
😅😅
The problem is, that for newer runners if they have no condition at all and they try to do "strong legs", they die off within first 10 minutes, because all their energy is wasted on turning legs around. You can see it in the video too. It seems easy for Mark, because Mark has plenty of strenght to do it seemingly easy, but you can see in the video how a lot of his energy is pushing him up instead of forward and all the circular motion is wasted compared to lazy-legs, which are NOT effective in higher speeds but in pace like 8-9 minutes per km it is muuuuuch better choice.
@@orcusdei - Thank you for your comment. That makes sense.
@@orcusdeiAgreed. That strong legs will burn out your energy SO FAST as a new runner. You’re going to need a lot of strength training to be able to bounce like that.
true. honestly what technique he showed puts even more stress on the legs. its weird@@orcusdei
I've been getting shooting pain from my kneecaps on my 10km+ daily run, and was feeling really bumped that i might need to scale back or stop running altogether. I chanced upon this video and realised I've been lazy running. I tried out the techniques this evening, imagining i'm cycling, with spine straight and lifting my feet up like running on hot lava. And yes, it felt really awkward at first, felt like i'm just running on the spot, up down, and yes, my speed was slightly slower than usual as I also took shorter strides, but wow, no pain throughout my run! I'm a happy runner again, this is such a lifesaver! 👍
After 14 year absence of running, and now going into my 3rd week of running, this video has just probably given me the right technique I've been after, thank you.
@Gustavo L I see what you did there
5:17 How most people think they run like in a marathon
4:31 How they actually run in a marathon
The "good" form looks tense and kinda comedic. At least the lazy one is relaxed...
Lmao
And the music though)
Lol
No u r wrong
Ohh my Godd!!!!
Finally , i found a video that actually explains sprinting for a beginner like me. I now realize i always had poor form and thus always felt pain in knees and ankle every time i went for running. .. ..
Glad to hear all these useful tips about proper form...
Thanks .!!
I ran 1.5 miles with "strong feet" and my calves / lower legs were on fire. "Strong feet" did absorb a lot of impact, which was nice, but my heart rate was higher than when using my normal crappy form because it took more energy to perform. I could see how this would not only make you a faster sprinter, but also would cause less damage to your joints. That being said, I assume it'll take quite a bit of training to strengthen my legs to utilize "strong feet" efficiently.
I'll keep training, thanks for this tip, Brad Kearns!
True, i feel the same way sometimes. That standing straight takes a lot of core strength, which you gradually lose while running for longer distances.
Overloading the calves is a danger when making the change/improvement. But this can be said of starting anything new. Takes perseverance. Supplementary strength training is important too.
@Art Artek Not exactly true - it is the way all track runners run, and the distances they run doing this method will far exceed 1 mile - it is also how all elite marathoners run, but they are also running at slow, but fast for normal people, track speeds equal to 34-36 second 200m pace - which requires this technique
@Art Artek Thanks for this clarification! I'm running a 50 mile ultramarathon in May and I thought this would be near impossible to keep up the whole race!
Plantar fasciitis, that’s how you get it
I was amazed at how well Mark's advice worked on pointing your toes upward, using my Achilles heel as a spring , and mimicking the bicycle pedaling motion during running. I have been running consistently for fifteen months but often my form was extremely sluggish, slow and painful. I was literally dragging my feet. Yesterday, I incorporated these techniques and I was relatively pain free and a little faster. Honestly in the middle of the run I felt surprised and grateful on how well these techniques worked. As stated earlier in the video, even though running is a simple activity it is paramount to learn good technique to make the running motion more efficient and to avoid lingering injuries. Well done running presentation!
hahahah that lazy foot got me laughing, that's soo me when I'm too tired
You looks so pretty when you slie
Hi
Me even without tired, lol I normally run like that, and I am always embarrassed that I run funny
Hehe..
hahaha
I tried this in my house and I feel this is the actual best guide for technique over any distance period not even from professional coaches or runners have I heard this yet. Thank you so much :)
😂
Even in his “bad movement and FORM” he still looks better than I ever have!
Thank you! I’m ready to try these tips.
Same here. My form is embarrassing 😕
@@thr3at26 ya
Holy shit I had such bad form and i used to think i am the only one
This is indeed the best video I have seen without fast-forwarding it at any point! so well explained.
I watched so many videos of people explaining correct form. This one is best and suits me. I tried this and felt better. Will follow through.
Beginner runner here. I have just completed a charity challenge to run 100km within the month of July. For pretty much all of it my legs were in agony. I found this video and just done this technique for my very last run of the challenege, my legs were absolutely fine. Can't believe I run 95km in pain, when it was just down to this. Many thanks for this, it will help me alot going forwards.
Honestly one of the best technique videos I've seen yet. Straight forward, not too much fluff, and I think I get it now. Can't wait to try it! I was under the impression for some reason that maybe my body should not bounce at all but that hips should almost stay parallel to the ground the entire time. So I avoided any "bounce" (like off my heel), thinking I was doing my knees a favor. We'll see next run. Thanks!
I've been 'told' that too 🤔 I am a bouncy runner, and it was terrible for my knees. I think you need a higher level of leg strength (gym strength training) to run like this video. I am trying to improve as well...
So all these years I've always wondered why my plantar fascia hurts everytime I''m running, jogging, or walking too long. I thought I had plantar fasciitis. Turned out all I did was this "lazy running" where I propel my legs using my toes. This apparently took a toll on my plantar fascia and make blisters on my big toes. Now I am using my calf and surprise surprise, no more pain in the feet after a long session of walking or jogging.
Thank you for demonstrating the bad form as well! I've had hard time trying to learn proper form as few youtubers seem to show the difference between the good and bad one
A friend and I are starting to walk/run. This is great information. Thank you!!
At 1 in the morning, I've realized why my runs have been so messy. Thanks!
This really works. I tried it on my 8km run. Not only did I feel less tired and more energetic during the run, there were no or very little sore muscles post run! I thought it was going to feel awkward but it wasn't. I focused on lifting my knees, swinging my heels as if to touch my hamstring and looking about twenty metres ahead for posture.
thanks for the note great stuff keep it up!
I was actually just walking, and I also have been running for a couple of weeks and man let me just say I’ve been in excruciating pain, from Shin Splints all the way up to even feeling the Lower Back pain. I stumbled across this video and I began to refocus on what I was actually doing While I was walking and guess what ? It all went away like a magic trick. I was a lazy walker and a lazy runny but the bike pedal analogy really helped me refocus and even tho I’m far from perfect at this point this advice really helped out ! Thank you so much !!
This is amazing. I never noticed how my run was until now. I’m not a runner at all but just changing the technique, I’ve noticed I’m moving a lot further than I normally would. I was guilty of the lazy foot and sometimes still am with my asthma; but this technique helps and the way you broke it down was solid. Thank you very much!!!!!
I just realized that I've been doing the "Lazy Foot" running all this time. Thanks a lot for the correction! :D
I've watched a lot of correct form techniques when running and this is the best one yet. You've managed to explain something so simple, simply with providing examples along the way. This is how a how-to video should be done!
Thank you mark. After 8 years of riding a bicycle for cardio, last month I took up running 3 times per week and realised that my technique sucked and the first few sessions were also using the wrong kind of footwear leading to a lot of foot pain.
Videos like this one and many others have really helped me isolate and fix issues in my technique and I have been running pain free these last couple of sessions.
Many thanks for this video.
🙏🏽
Peddling a bike on hot lava best tip I've ever heard.
My daughter is an excellent sprint but when she does xc she gets lazy ft and doesn't pedal.
Pedaling is inefficient at lower speeds.
Big big big thanks uncle. I am following these technique and open my eyes, thank u so much sir. I am indian, student, now indian army bharti really,and go for physical test with running.dont mind my english. I am punjabi. And thanks for these techniques gives a best result
Really bro.... I mean does this really helped you to improve your running performance as I have not implemented the Sir's techniques till now but wanted to improve my running skills and performance so as in future I may participate in long running events like half marathon or marathon.
I just found this video last night, and this morning I ran 5 minutes faster in the same distance as I usually did. Thank you very very much 🙏🏽
So you ran for 5 minutes?
@@michaelshawusa1 I think they mean that they just ran 5 minutes faster from how fast they usually run. For example if your time is 30 min and you run 5 minutes faster the next day you would run the same distance but in 25 minutes
@@sharkbite4683 Deeerrrrrrp. Can’t take a joke huh?
@@michaelshawusa1 oh sorry I didn’t know that it was a joke. It’s hard for me to tell
That’s me! Collapsing into the ground....I bike .... and often wondered why I’m not running like I bike...thanks for the tips.
I changed the way I jog after wartching this video, and and only after few weeks, the result was fantastic, thank you so much…
that's prefect. I understood that I was running WRONG my whole life. Thanks a lot.
Lazy foot here!🙋🏼♀ thank you so much for all of these tips! Can't wait to fix my running posture!
Has your running improved?
One thing I always like to practice for better running technique is to run with a “quiet” upper body. If my visual horizon is bouncing then there is a good chance I am landing vs propelling myself forward, which is less efficient and more importantly more jarring to the body.
That's true I never think about my form untill I watched this video thank you I will try your techniques and see if I see a different
I think I'm finally starting to understand the correct form. That springy-ness is key to run faster and more efficiently. So many components involved to practice, I would argue running is extremely technical.
Thank you 🙏 I am a self taught runner. I never participated in sports in school but found my love for running and athletics at age 30. I have seen photos of my running posture and know it’s holding me back. This video was very comprehensive. I’ll definitely implement this technique.
I'm also of 30 and decided to start training for long running and desired to participate in big events like marathons, ultramarathons and triathlons in the future times. Feeling lucky that I got techniques which could help me to run better and efficiently.
Thank you for your good advices Mark! I really admire people, who get excited about what they do. It is obvious from every gesture you do, that you love what you are doing. Keep up the great work :)
I'm dealing with minor side knee pain after I'm done running. This video was very helpful. I'll be sure to do all of what you'd said next time I go running. Thank you
Yep, I'm a lazy foot runner. The bicycle running style will take me a while to learn. But I will get there.
It's been a year have you got there?
@@haileyjane4745 😂😂😂😂
@@haileyjane4745 HAHAHAHAHAHAHA TF
Krix, we want to know. Did you get there?
@@MR35_ BRUH HAHAHAHAHAHAHAHAHAH
Thank you so much! I finally understood what the physio was saying about landing on the ball of the foot and not the toe or the heel.
You are the only youtuber who gave me the way to correct my mistakes 😊🙏love you sir from india 😊
Awesome. Thank you! Im using this in the morning. I've got my first 5k in less than 30 days and I'm basically new to running. I've got a lot of work to do and not alot of time to do it.
Thanks a lot for great explanation, incredible to observe how my knee pain fades away after paying attention to this technique.
Today, I started to train my daughter on running
I'm looking for a video on this subject
Hurrah.......I bummed into this this amazing technic
Thank you for sharing, sir
It's a really valuable lesson
God bless.
I'm a noob at jogging, and with this video I can confirm that I got lazy feet. I'm also obese, so I carry a lot of weight (110 kg / 242 pounds). How should I train to get rid of the lazy foot? What muscles are mainly used for that spring-step? The calves? Hip flexors? I'd appreciate the help so I don't injure myself when I've finally starting taking action against my obesity. Ran my first 2km yesterday, when I started 5 weeks ago, I could only got about 500m. Progress feels great, so don't want an injury to get in the way.
What has helped me build up to it is speed walking on a treadmill on an incline and try to focus on engaging your calves, after about a month of working that area, your ligaments and tendons and muscles should develop enough to engage in moderate impact exercise.
I always used to injure myself without building up to it like this.
@@cristobal1813same Calves it is then. Thanks!
Unfortunately I managed to injure my back, too much compression on the spine due to the impact whn running. So, I'm now doing rehab, building core muscles and now I'll add calves to that. Thanks :)
I am not a good instructor, so I was searching for a good video that explains well. and here you are. you used same exact word that I also used, hot lava. This clip will help lots of people, especially to lots of my friends. thanks again.
Thank you! Believe it or not, I’m realizing I don’t know how to run!!! Now it’s time to practice!
yeah its fun you get to constantly focus on form when you jog!
Instead of "lazy foot" I think a more descriptive term would be "WEAK foot". I think most people think of running with just the legs. But as you show, for proper technique you have to incorporate the calves, ankles and feet. It takes time to bring their strength up to the level of the higher up leg muscles (thighs and glutes). I started running again after a long layoff and did it all wrong. I was reaching too far forward with my foot and drawing my body forward by using my hamstrings. I was crippled up with pain for several days. Then yesterday I learned about not striking with the heel but with the mid-foot or ball of the foot. That keeps the foot strike underneath the body and my run that day was so much better. Now you've added some more details for me to work on. It'll take some time to get all parts equally strong in order to have proper technique but it will pay off in the long run.
Thanks for a great explanation it helped me a lot to improve and to reduce injuries... earlier I got a shin-splint due to the striking heel .....at first I didn't think it was because of wrong technique but yeah technique just made my problem solve
as a newbie runner, I'm so glad I found this channel. My running format is worst than lazy food. Can't believe I screwed up the way I fun since a teenager.... Doh!
Thank you, this was a great technique, hope it save from some pain and highly pro active to avoid them.
Best video I’ve seen where I can actually SEE the difference between the good and bad techniques 👍👍👍
This guys a runner wearing minimalistic shoes he's an assassin.
(I just bought a pair of vapor glove 4s) hopefully I could join your guild.
LMAOOOOOOOOOOOO
I tried this today and my calves don’t hurt much! Still pretty difficult to master but thank you so much for this video!!!
When he did lazy foot with d music I laughed so hard cause that's exactly how I run 🤣 most informative video I've seen
Very much informative. Neatly demonstrated running style of beginner and professional runner which will definitely help to improvise our running style.
Looking forward to videos on before and after running stretching exercises.
Thanks for sharing the valuable knowledge.!
Hi Mark, this video has been very informative as i was struggling to correct my running form as i was having shin splints after every jog. I have 2 questions for you 1. How to engage the glutes while running? 2. When I use the technique which you showed in this video I get tired and exhausted too soon. Is that normal or do i need to improve my muscle strength?
This video was really helpful, explained well and made me aware of certain cues on my next run, which felt better 🙏🏼
Sir I m from India.Thank you So so much. This is Great Technique.Its really work alot. God bless You sir. If its possible then please upload video of neck and back stretching also. Thank you sir once again 😊💐
Wow. I'm a long-time runner/sprinter, but I never realized I did lazy foot when just warming up with jogging. More conscious of correct form at all times now. Thanks!
Thank you for this! I find that strong foot is harder when you run slowly, would be good to get some tips on this as I definitely shuffle more as I’m warming up…
😂hvuuy😮guz😢gg yr igx or Teh sysg edX C v gf gm 🎉b. GutNzbcs 🎉b yh be gmko HC
This so helpful. Simple explanation and easy to see the difference in form.
Still hard to do that bicycle run technique since my thigh muscle is so weak.
I'm a product of the 70-s heel striking a this is a fantastic quick learner video.
thanks Joe!
But... it is so hard to not run like a lazy foot when the speed is slow.
By the way, I relaxed my ankle in purpose because of the pose method of running, but it seems like it is wrong.
Dear sir, recently I started jogging everyday, but I feel very tired faster and I got ankle pain too, so now I started your technique while jogging, I feel really going faster and no more ankle pains, thanks for this video
When I do this my hr goes to the top. Really hard to do it at a decent pace.
Exactly! Can’t do for long distances as the heart rate just skyrockets. So may be we need to start from scratch and endurance using this technique.
Then that means you’re not at the correct pace.
Shizuru Minaka slower than the speed I go is walking...
Steeve Thibodeau, not at the right endurance level but I mean just a comparison to myself I’m 18 and my comfortable pace is at 155 Bpm and workout pace is at 180’s and when I race it’s at max heart rate at 204
Shizuru Minaka im 39 yold and my max is about 185. Im confortable at 125-130 but its really hard to stay at this HR without walking.
This has such good information! I will be using this in my running from now on. The demonstration and your explanation were great! Thank you!
Has it helped your running?
Enjoy your videos. I’m curious, what is the optimum running form when going uphill. I notice that I alter my body quite a bit on an incline in such a way that it feels more efficient. It would be hard for me to explain how I alter the form. Could you do a video sometime on proper forms for running uphill and downhill?
Very very helpful!! Applying this as I run whilst watching- can already feel a profound difference! Thanks so much!
Even running with the lazy foot he looks so professional
I'm been doing consistent lazy foot running. Thank you for this video!
Hey! What about the infamous “heel-strike”?
In your lazy foot example you clearly had the heel strike, and in the strong foot example you had the mid-foot landing. I also noticed the mid-foot landing in your clip of Usain Bolt. I was just hoping you’d address it, but I was still able to, at least, observe it.
Anyway, good video, and thank you for sharing.
I think you are right, that video explained a partial information on proper running, I think he should include how to land the feet correctly
@@markorcena5579 This is a very good, informative video, however, I think Mark may be over-exaggerating the movements just a little. I don't think he's doing it on purpose, or because he actually runs that way. I think he's just trying to get the movements more visible for the camera. Thankfully, he's running in Vibram FiveFingers, so certainly helps him display proper technique, and we get to see how the human foot actually functions. I think a broader look at running form would show that form can range anywhere between what Mark calls "Lazy Feet" and what he shows, (and what we've seen) with elite sprinters, like Bolt and Allyson Felix. It depends on what kind of running you're doing at the moment AND on what your fitness level is. As for the "heel strike" question, you're not really heel striking in FF's at lazy foot speeds. It's still a midfoot strike, but it's more relaxed and almost a flat foot touch-down. You're not putting much force into the ground/road in this light type of running form, so the body doesn't have much forward lean, and you're just kinda cruising along softly. I think Mark has done an excellent job here. It's tough to show all aspects and what he's talked about and shown is good.
Thank you so much, I was always running with lazy foot, this is like opening a new world to me, will try it with my next run.
I’m a lazy foot runner, will give this a try and I need to lose some extra weight.
I've never heard of the bicycle analogy before and it makes everything so much clearer
But it does apply do half- or full marathons?, I think I (with that long stride) would get tired after 10 km
How come no one is answering this quality question?
My initial thoughts were that this technique, as pretty as it is, would a waste of evergy for long distances. I'm no expert though
I tried running like this but I noticed I exert a lot of energy making my runs hard instead of my usual form. I thought it was because I'm new to it so maybe I'll improve and be more efficient about it. But thanks for comments like this. Seems like this kind of form is really inefficient for long distance running.
Nice content. I just started running last week and my friends tell me I have bad form in running. Thank you for the advise and will try to use it on my next run tommorrow
Good information. Im the one who did a 'lazy foot' and I not realize it. Time to change to 'strong foot'. Of course it's start today...!!!😆
I adopted this sir. It works.. i had knee injury before trying this. I was a lazy runner, without knowing proper running form. This helped in big way. Thought same to my spouse as well
great news thanks for watching and writing!
That stride with the strong foot looks like a solid waste of energy
no because you are essentially a spring when you have good form.
Lina Fedorova but there’s like no momentum with it. He’s leaning on his back while landing on his toes
but i run to waste energy... that's what i needed
yeah the guy is way exagerating with the strong contracted calf when landing. Try to have him run a 10 miles with that form and he will die the most horrible death. What he s teaching here should only be app[lied for Sprints of 100 maybe 200 meters. No way for middle distance or long runs.
@@SportSkillWonder - Exactly!
Oh Gentle Man...It's wonderful and Amazing. I tried it. I am one of your subscribers. What a beautiful way of presentation, smiling, it should be. I love you... ❤️❤️❤️🙏🙏🙏
I've never been so curious and excited to want to run more often! Who says you can't run from your problems? 😂👌
You are the most wonderful teacher who presented running techniques across in such a digestible yet impactful way. I like all the examples you used for technique visualization like : choo-choo train, riding bicycle, running gracefully like a deer.... The task of correcting running technique suddenly become much easier. Awesome !!! 😊👍👍👍👍👍
I loved this video. I’ve learned I’ve had bad technique my whole life. Haha! I’m trying to implement these tips and it’s feels like my brain is upside down. Hoping to do my next half marathon with proper form and better PR.
Lazy footer here. Looking forward to trying this on my next run. Thank you!
This video helped me more than you know, thanks a million!
The music in the background is just too lovely.
Lol I remember I used to run like his demonstration and I’m quite embarrassed of it now
I did it too.
Same here. And it used to give me knee & feet injury while i run half marathon. Will definitely correct that
I used to as well. Yesterday.
Man i am just gonna like your comment because of your name...... 🤣🤣
Lol your name 😂😂😂😂😂
You changed my life!!! I thought it would take me a lifetime but now 3 training sessions giving this one a chance I am now l able to sustain 3:50 min/km improved from 4:20-4:30 this changes the game!! Sprinting at 3:00 is now at least possible (before it was a Farfetch nightmare)
Stride is too short, not enough of a push up phase for the amount of knee drive and heel tuck. No elite runner runs like this at a slow pace
I have been running since 300days but i never thought i may run wrong style all the time. Today i tried the way you demonstrated. And guess what it worked!!!Thanks alot..🤟🏼🤟🏼🤟🏼
Running is a sport for me almost everyday when I don’t wash the dishes
Great! Congratulations!, for your video! In my 64yrs old I run in official races Duv ultra marathons statistics until now just for this year 2020 6000 kilometers!!! Plus 10000 km in practice😊😊
wow thats awesome keep it up!
Strong foot mechanics is good n all until the Achilles tendon start to hurt :(
Hello, achilles tendonopathy. I wish I could overcome it, but it's been a problem my whole life.
What he showed in this video is more like for a ‘sprint’ form and short distance running, if you try that technique jumping on and off for lets say a half marathon or even full marathon, your achilles tendon and calves would be death
Thanks for this. I've had multiple ankle injuries from sports and accidents and recently taken up running again after 9m in situ with both legs injured, to build stamina for marathons again. My push off is still weak. Thanks for your video, I should probably sprint more.