Run Fast. Run Slow. Running Technique Analysis [Ep73]
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- เผยแพร่เมื่อ 10 ส.ค. 2016
- Learn how to run with great technique whether you're running fast at a track session, or on a 100 mile ultramarathon.
⚡ FREE DOWNLOAD ⚡ How to improve your running technique: jamesdkr.lpages.co/running-fo...
This video is a direct response to comments made on this post, asking how pace should affect running form. Here's my answer...
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RUNNING ANALYSIS: • Quick Tips for Running...
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
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This is just fantastic! Exactly what I’m after. So many videos about running firm but only yours talks about the feeling or cues that can help create correct technique. Really good to have the nice 30 second conclusion/summary to help recap the points simply.
Brilliant cheers, great advice! Have been struggling with understand how best to visualise a higher knee, so your video was perfect.
I watched this video alongside a video of my own stride - super informative. Thank you, James.
Thank you for the video, I'm going to give this new found knowledge a few trial runs!
This is SO Good! With that said, without a coach I am learning that it is harder than I think to transition from current form to proper form. I have been running for year with what I thought was decent form. not so much. :) I truly appreciate all of your videos.
I really liked your cue of the driving knee being governed by the foot lift during the recovery phase. I have had trouble helping runners open up the hips and maintaining smooth speed. This totally works! Thanks James.
Wonderful visuals and explanation. Thank you.
This might as well be the best YT video I ve seen for running form. Subscribed as I m curious to find out if the rest of the content is equally great
Great advice, from the forefoot contact first to the heel to rest the foot on the ground!, and the driving forward knee!
Very useful James. Particularly like the 'feel' of knee forward rather than up and heel lift. I can definitely work with that. Thanks.
Great! I hope it helps :) I really find the knee forward a useful cue to focus on!
I like the thought of visualizing the knee driving forward as opposed to driving straight up. I'll try that on my next run. Great video!
Let me know how you get on, Robert!
Same here. I've never had any coaching for running and consistently don't get better even though I push myself for some reason. Time to test this out
I should add that I get an awkwardly long stride when I attempt to run sub 7 minute
Excellent example and great video demonstration many thanks
Great vid,
I found that the most crucial point is, finding the balance / coordination (regarding to pace, slope (uphill, downhill)) between
a) driving the knee forward
b) lifting the heel upwards (pulling)
c) relaxing the ankle and calf
So so so helpful. I am really looking to improve my form as I am stuck at my current pace. I will be trying this advice out. Thanks
really great vid.thanks for answering.
No problem, Darren. I hope it helps you with your running.
Great video thank you it showed me that i am on the right track with sorting out my technique.
Very helpful. Thank you!
great video, i will practice with increasing my cadence and concentrate on heel up and knee forward, makes sense
Great video, keep it on
great video!! this helped me out alot.
Pleased to hear it. Thanks for the support!
Totally helpful! I'm a slow runner and have been working on getting mid-foot strike right. This gave me a nice breakdown of what to work on next, which is the portion of the stride where I need to drive my knee forward while lifting heel higher. Any suggestions on drills to burn this in to muscle memory?
This is so helpful. Having actual cues to think about when running is really useful as sometimes you can watch something and be like "oh yeah sure I do that" when in reality you don't unless you deliberately think about it.
Excellent video, as always! Maybe another topic for a future video: the effect of shoe drop on running form. Some shoe providers (f.e. Altra) use a zero drop as a tool to improve running form! Glad to hear your opinion about it!! Keep up the excellent work!
Thanks Didier! Pleased to hear you've been enjoying the videos. I'll add this to the list of upcoming topics to cover on video :)
Nice video I'm trying to change my running technique. Tried it on this morning run it hard to remember heel/ knee up. Need to build up the strength as legs felt tied.
James, great explaining video as usual! Thank you!
I'd like to ask you, if you could make one about how to correct or fix (exercises, routines etc.) feet flexion irregularities (pronation/supination/eversion/inversion etc.)? It would be awesome. Thanks again, keep em coming! :)
Thanks! I do plan to make a video at some point discussing many of the misconceptions about the foot and footwear amongst us runners. It's on the list ;)
Thanks a lot 👍👍👍👍👍👍
Hi, thanks for the great video! Is there an "active" push off the ground?
many thanks。
Is it possible to keep this up for 2 miles in a cross country runner and tho is the last race and I really want to pick it up my race is in two weeks and that's a lot of time to correct my posture we've been having races every three days and I didn't have time to correct my posture but now it's time plz answer ASAP
Great tips there James, thanks. I'm going to concentrate on getting my cadence up which should lead to improved running technique and hopefully less knee pain on longer distances.
I appreciate your summary of the "cues" we should be thinking to bring about the best form, in this case knee out front and heel up, to get a foot strike below center. Speaking of cadence, I am having a difficult time getting my cadence above 160. I will continue to work on it. But as a "middle of the pack" runner (9:30 - 10:30/mile) I am only going to get to 180 by increasing my rate, not my speed. My goal = to run a 2 hour 20K enjoying it the whole way. Squatting and lunging seem to be helping, as increased leg strength allows me to hold good form longer.
Hey John, you're absolutely right that strength is the underpinning factor that determines how long you will maintain form. I'd also argue that running at the paces you mention, you don't need to be running at 180 strides per minute. Low 170s should be far more manageable with some practice, and feel more comfortable at that speed. Good luck!
Very useful tips and analysis as per always James. Cadence, Heel lift and Knee driving through are definitely the three big cues I aim to (and definitely don't always remember to) consider during training and racing. I've found focusing on at least one of these plus holding hands closed lightly and keeping 'tall' through the posture with a good lean, tends to let the others take care of themselves along with the 'soft' landing under a flexing knee.
Sure I'm not the only one, but would like to know your thoughts on holding good form throughout racing, particularly with different stressors such as terrain, hills (up and down) and carrying kit (e.g. ultras, MMs and adventure races etc)
Thanks for this George! I'm pleases to hear you're enjoying the videos. I like your suggestion for a video discussing ways of maintaining form. I'll add it to the 'to film' list for coming weeks/months :)
Sounds great James! The quality of the content is great and seemingly improving somehow too! You'll definitely keep your audience and grow it if you keep up the constant flow of regular videos
thanks.. i think i need a video done.. cant be hacking this left leg getting injured and its either TFL/ITB or running stride.
No problem, Gary! Where are you from? Let me know and I'll see if I can recommend a good running physio.
The right screen could be applied to sprint of 100m?
Great video, I downloaded the app the other so going to get some videos of me and the husband (running!!) to compare to yours.
Thanks! Pleased to hear you've downloaded Hudl. It's really interesting to slow down the movements to get a better idea of how your running looks vs how it feels! Good luck :)
It really is very useful and to be honest I need all the help I can get!!
6:17 - oof, I was not ready to be called out like that while nursing a (once again) sore Achilles 🤦🏼♀️
How does this translate to uphills and downhill?
thank you! I was thinking about exactly this a lot lately. this, and: how much hip flexion is normal and where is the perfect position for my hips because I can play around with that quite a bit and sometimes it seams easier/more comfortable to slug a bit in the hip area so I find it very hard to find that sweet spot!
Running slow cause outside knee pain it band,, when I run fast I don't get this injury why??
hi im from luton. maybe even consider joining the stopsley striders running club. pf was an issue along with itb shortening. tfl needs strengthening. just the left leg thougb. really annoying.
parkrun has helped. and is a 5k pb of 24.50 and a 10k pb of 57.20
any advice is appreciated.
If you can make it into London easily enough, I'd suggest going to see Brad Neal at Pure Sports Medicine on Canary Wharf.
Great video James.I have been working on the knee drive more and more to attempt to increase my speed as I believe I struggle getting forward momentum. Are ABC drills the best way to work on this or can you recommend some other drills or techniques to make this more automatic in my running form. I'd like to increase my speed and turnover to make the 5 and 10 K races a bit more interesting.
Hey Ron, I'm glad to hear you're enjoying the videos. ABC drills will certainly help you, but also perhaps try this: www.kinetic-revolution.com/knee-hip-flexion-drill-for-better-running-form/
+James Dunne (Kinetic Revolution) Great thanks James. I 'll give the hip knee flexion drill a go as well. Although I don't heel strike, I know I'm not getting good knee drive due to inadequate hip and knee flexion. This drill should definitely help train my brain to make this more automatic and less forced.
This was really interesting. I have noticed that when I run slowly I have more aches when I'm finished that I don't have when I'm running faster. Maybe my slow pace is just too slow and outside the range of being able to scale up and down the same movement.
I can definitely relate to that, Kirsty! I wrote a blog post on how running slowly can be tough on the knees: www.kinetic-revolution.com/running-slowly-wrecked-my-knees/
Thanks for the blog link, it was really interesting. I've come to realise that for me running slowly had equated to me not thinking about form at all. I was not really picking my feet up much and kind of hitting the floor with straight legs. Over the last few runs I've worked on this a lot and I've been thinking about pushing my knees through as I lift my heels. The first time I tried it it was really hard and tiring! Now I can see the benefit though and I can clearly feel the difference of not having the braking effect of striking the ground as I was before. All in all this has been a big revelation for me! Thanks!!
My calves get really tired really quick and sometimes I even have to take a rest from my run because my calves burn so much. I'm not an experienced runner, I've only been running for about 2 years that's why I'm a little worried. what do you think might be causing this? My running form?
You'd film yourself, it will allow assessing your form much easier. I guess that mostly calf/achilles pains, are coming from not allowing the heels to touch the ground ('under' your hips).
Certainly could be running form, Mario. Are you running on your toes? Also, how flexible are your hips? This might be an interesting read: www.kinetic-revolution.com/running-its-all-in-the-hips/
Maybe youre running to much on your toos? I had it to
This is definitely a common mistake I see runners make!
Me 2. Flat feet is my problem.
Thanks! I only run about 10 miles per week and in the past month I have been having a lot of pain. Yesterday I struggled just to hit one mile... I have pain in the front ankle that shoots up my tibia until it feels like it’s going to break. I’m going to try lifting my legs more to I get more spacing. If you have other suggestions please share them. Thanks!!
Thank you
I’m afraid my pace is about 10 min miles so slow
However very useful
6.20 Well how do EXPLAIN eliud kipchoges heel never touches the ground
I under pronate so I run slower. A few years ago running much quicker for short bursts I fractured a bone on my little toe.
All any inspired runner needs to do is watch the stride and form of their favorite pro runner.
When you break it down like this it's too technical.It should be a natural evolution into good form after the runner has spent many miles running and practicing,it takes practice,Talking about this is not making it easier,you have to love it and live it.
Run.
On the right you are landing on your fore foot you need to land on your mid foot.
People always telling me I jog like a girl
What that's just walking
"slow"