Perfect Running Form @
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- Опубликовано: 29 сен 2024
- Perfect running form at a slow pace. In this video I've got some powerful running technique tips that will help you run comfortably at your long run pace while maintaining your running form.
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) 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 and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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#Running #JamesDunne #Fitness
So great to be seeing this kind of content again James. Really enjoy it, feel like we’ve got you back again. All the best mate.
Totally agree!🎉
Thank you! Great to be back making this format. Really enjoying the renewed focus!
Running Dude forgot to mention, if he could manage to lose 50 lbs he would fly like an eagle, without any "special technique.." Formula is simple.. Muscle strength / body weight, At 220 lbs he needs to be Arnold Schwarzenegger, to run faster.. LOL.. Anyways, just kidding, he's fine, liked the video, Thanks!
This video was extremely helpful because it focuses on slower paces instead of how to run like an elite marathon runner. I tried your queues and my average pace on my weekly long run of 10 - 12km went from 6:21 to 5:53 simply by keeping the long neck, shoulders back and relaxed and the hips a little forward. It felt great!
Best teaching ever, I tested the technique and the results were as stipulated before. Thank you James
Fantastic! Glad it helped.
This is literally perfect timing. I got back from a 20km run and felt awful. I was overly tired from the week and was clearly doing all the postural mistakes you mentioned. Now I can fix it. Thank you. Keep up the great work!!!
Yes, the posture mistakes and corrections that he pointed out are so apparent to feel while running. The corrections such as head location and shoulder relaxation are simple fixes😊
THIS REALLY WORKS!!
What I did after watching this video: I increased the cadence on my last run from my usual average of 143 to 155-160 and kept my heart rate at around 130-140bpm.
What happened:
My average pace increased from 7,6/km to 7,25/km (at the same heart rate),
I ran my first 12km in one go (could have gone even longer - max so far: 10km),
my hip muscles stopped getting tense while running IMMEDIATELY
I was able to run much more relaxed and control the effort after a while
I started feeling the activation of my glutes, helping with the run
Just incredible!
How did I control the cadence while running:
I set the data display on my garmin to show: cadence - heart rate - pace - and controlled cadence and heart rate continuously.
After around 5km I got the “feeling” for the right cadence, arm swing, head, and shoulder posture.
Some observations that might be useful:
- If you used to run a lower cadence (like me), increasing the cadence at the same pace feels like running much slower (for me sometimes even like running in “place”).
I think this might be that running just feels so much effortless IMMEDIATLY.
Don’t change anything, just enjoy. I had to constantly recheck the pace because I could not believe it.
- The synchronization of my arm swing to the new pace felt “off” as I was used to a much slower pace and thus slower arm movement.
The faster arm movement felt silly at first.
If my arm swing got out of sync, I immediately felt like my body tense up (just like the man says in the video ;-))
Concentrating on keeping the swing in sync to the pace helped and I got used to it after around 5km.
Some personal background for your context:
My goal is to run in zone 2 (around 130-140bpm for me) for an increasing amount of time. Or in other words: run as long as I can just for the fun of it without getting tired. ;-)
I don’t care about pace and distance - those parameters are increasing anyway over time.
I started running 8 months ago, I was and still am very, very active but have never been running.
I am in my late forties.
I hope this comment Is useful to some of you.
There are some other interesting videos out there regarding cadence and posture that might be helpful in some additional details.
But this video is the perfect summary as well as the best explanation for posture that I was able to find.
Thank you, Mr. Dunne, for this revelation of a video.
Thanks some good extra tips there 👍
Very useful, thanks! Sending it to my colleagues who are nee to running, but I’m an ultra runner and the queues in this video sound great to me as well!
Thanks, Salim! I appreciate you sharing :)
Sad when I watch these and realize that I already apply these tips, and still feel terrible when I run. I think I need better warm up and cool down techniques, my legs are too stiff
This video has totally transformed my running economy. Thank you. Your videos have been my go-to since I got into running, glad to see you’re back and better than ever!
Sure, long run pace, definitely not my mile PB...
Thanks for the video James! I have been struggling with pins and needles in my left foot during a run after about 4 miles. Been doing some learning and stumbled across this video; which made me realise I was over-striding massively and my posture was not the best. Just been out again whilst putting your teachings into practice for a 6 miler and had absolutely zero issues, absolutely delighted! 😄
Great to see you heavily in this video James!
Thank you.
I have a tenancy to go
'round shouldered' after the first mile and difficult to run comfortably.
Hope this helps!
What helped me massively is funnily enough a treadmill.
I kept my hips close to the monitor and tried surviving tempo work on it.
it very effectively eradicated that bad habit of slumping down and thus also dragging/stomping my feet and running with strength rather than efficiency.
Running feels easier now.
James, you asked us if we came here via an email - yes I did. Thanks.
Informative as always but would it be that if we’re always dog tired towards the end of our sessions and our form is going to pieces, it suggests we’re moving too quickly ahead in our training plan. I know there’s a 10% rule of thumb where you don’t exceed the distance or time run in training more than 10% each week(?). But individually it might be just 5% (or anything). I also read that we should finish a low intensity training session feeling we could do more. Though more would be overtraining and noticing form falling off after a certain time, or distance, might be a useful symptom indicating this is what we’re doing. Maybe? (honestly, I don’t know).
On a different topic, is there something you can tell us about foot care for runners? I see plenty of advice on legs and ankles but little on feet. It may sound funny but I watched a qi gong channel on foot massage which claimed to enable the feet to go miles further. Also saw another about taping the feet for marathons. Then I read a piece from a pro athletic coach about clipping toe nails so you couldn’t feel the edge when running a thumb across the front of toes. Preventing blisters, and treating them if they happen anyway. Should we harden our soles (with treatment) or soften them?
Thanks!
Hi Ian! Great idea re the video(s) about foot care. Added to the list. Would you be up for asking your first question in a video message so I can feature and answer the question in an up coming video? You can send it to me privately on Instagram @jamesmgdunne
@@JamesDunne Only just noticed this, James, sorry the 2 days gone by already. It’s not something I’ve done before but I’ll see what I can do. Which question was it specifically?
Bob on James. Enjoying the new old content; more like why i started following you in the first place. 👍
I have literally just ran a 7k at a slow pace using your suggested method, and what a difference it made, I honestly didn't realize how much I was slouching, and my feet are now dropping below me rather than in front, made my run this morning so much easier, I had to constantly monitor myself, but it did indeed make a difference, THX 👍 I also noticed people running towards me were actually running slouched, more so people around my age 60 and a few younger runners too.
Thank you for making this! It's so hard to find advice and content for us "slow" runners
No problem. I totally agree. Definitely an underserved audience! More to come :)
So well put together!! That front foot low cadence over stride causing Achilles issues is what I have I guess.. Would be nice to hear more about that.. Hard to increase cadence and still keep HR low though. Great video.
Great content only experienced runners can pull out such content 👏 James your videos are great help 👍
Thanks! I appreciate the support.
His shoes are garbage. Most important for half marathon are SHOES. I had ON Cloud monster, after 9 miles pain in groin,hips and low back. HOKA Clifton was better 60%. Saucony Endorprine PRO 3 that I use last couple months. I have ZARO pain.
Really great video, and I'm running for 30 years, but have knee problems ( and age ones;-) too
Hi James, you are spot on with the posture, and maintaining one while running a bit tired. However i am not sure about 180 cadence being not so important. Like you i´m also a big guy, mid 30s, ex rugby player who had multiple injuries all over the body, and as long i have not reached the 180 cadence i kept injuring myself. A big game changer for me were barefoot shoes, and understanding that the length of the step is your gas pedal. Shorter/longer the step slower/faster you go, and to stay injury free you should increment/decrement the length of the step for de/acceleration. No stopping or starting in one step is also important, mostly the people do emergency stops and that is the point were you injury come.
Running on a daily basis, i have only 2 priorities:
1. Stay healthy by being in zone 180 and have quality posture and breathing
2. Ignore the speed as it will increase as a side affect with quantity of your runs
I wish you all the best and please, for the love of god do not go rush the time and try to do marathon sub X time. How about x marathons a year?
Cheers!
Excellent points: running 'tall' by keeping one's head back - or up - & relaxing the shoulders to maintain one's (verticle) posture that allows the hips to be forward - that allows the knees & hips to be in position to absorb the impact while maintaining forward momentum and - as both distance runners and sprinters do - use one's arms to dicate leg turnover - speed.
Excelent explanation, thank you so much.
As someone training for a 50K, this is gold. Thanks for another great video.
Great to hear! Hope it helps.
That "long neck" position does wonders. Thank you sir!
Excellent. Thank you
woah
it is really helpful, thank you very much.
I've been low heart rate running for a year now, but cant get quicker than 7min/km without my heart rate going right up! I'm 41 and aim to keep it in the high 130s. Run average 20km/week, sometimes 30km. As an experiment If i pick up the pace to 4min/km my heart rate hits 180! Would love to run a steady 5min30sec/km for 10km without decoupling the heart rate. Like I say its been a year but little improvement. Any tips to get a bit quicker??
I am going to describe what worked for me in going from 14+ min/mi pace for low heart rate to 12+ min/mi for low heart rate runs. One, more mileage per week. From 15-20 miles/week to 25-30 miles/week. Also, adding in speed workouts and tempo workouts. I did get a coach as well, so those workouts are within a structured program. But it wasn't anything that you can't find on the internet. I think the key that you will find mentioned in many places by coaches is to mix your easy running with faster workouts in order to improve your efficiency at different paces. SOmething to think about. The majority of running is still easy, but those sessions of speed have, for me, helped to bring that easy zone pace faster.
Hey James, very nice video! I'm a beginner runner. I'll be joining my first race, a marathon, on November this year. I've been training since February! Thanks for these tips, will surely help me a lot.
Tackling a marathon as your first race is absolutely awesome!! Best of luck, you've got this!
@@Kelly_Ben I'm kind of nervous! My goal is to only finish it strong. Thanks Kelly and have fun running as well!
I tackled a marathon for my first official race last October and it was a bloody nightmare😂. I had to run walk the last 14km and was cramping up badly. Took 5:03 to finish. It's on my channel if anybody wants to have a look. I'm going to try this again and hope to avoid the cramps.
Good information , just by running, it will take long time to get the right body posture , the faster way is to do home exercises to strengthen your upper body muscles, specifically lower back and back muscles, the muscles that hold you up straight!!! Weaker lower back muscles, will make you cave during longer runs!!! Thank you 🏃🏻♂️🫀☀️
Agreed, exercises to strengthen the posterior chain in general from bottom to top will help. Conscious cues will help break the bad habits and use the strength that the exercises create!
Why is your heel striking agead of your hip?
Most useful video I found. Thank you.
James, thanks for the effort you have put in here to share your experiences. So between the front foot strike and mid foot strike, what's the best to be using?
Unless you’re sprinting, midfoot.
This was exactly the information I was going to start looking at! Almost dead on my long run pace and exactly what I was wanting to look at too avoid bad habits after an hour or so on the feet
Thanks James! I was watching this video on the train to Sydney harbour for my “easy” run. Your video was a great help to remind me the basics. Cheers.
Thank you for the support, Geoffrey! Have a great run 🏃🏻♂️
Thank you James! This is exactly what I was looking for. So many running form videos focus on fast paces.
So useful. Thanks James.
Adopted this into my foundation run tonight & think I've noticed a benefit instantly!!! Will post again after I've tried it a few times, but this is the simplest and best explanation of appropriate running form per pace I've ever heard.
Thanks for uploading this James!
I agree with your point of spm and cadence. The "perfect spm" of 180 isn't always attainable. However, I've found in my years of being a track and field athlete that trying to figure out how to maintain an spm of 160-180 is optimal for injury prevention because that rotation speed seems to leave less impact on the soles of the feet and the joints. Of course, this spm can be achieved even if going slightly slower, such as 8-minute miles. Going too fast on too many runs without proper training is a no-no.
Great video , thanks very much I appreciate it 👍
Thanks! Hope it helps :)
Followed the link from the email. Thank you James!
Great to see you here. Thanks!
New subscriber here. I really like the format you are going back to and am excited to learn what I can about getting back into running after a significant dive in my health and fitness - and being an older runner lol. This running form info is very helpful to me as I tend to hunch over and scrunch up my shoulders. Thanks!
So glad you find this kind of thing helpful. Much more to come!!
This was brilliant, i watched it twice and saved it for a refresher later. As a slow ultra runner, I've spent more hours than I care to admit in the "ultra shuffle" mode. I can't wait to put these tips into action.
Thanks, Kelly! Really glad you enjoyed it.
Thank you so much for this. It is for normal people and realistic runners
No problem. Really hope it helps :)
I've always been a fan of your videos, mate! You've sure helped me a lot in all those years (listening to your proper English is walways a plus, no doubt).Keep it keep and congrats on your baby.
Thanks, I really appreciate the kind words :)
Can someone explain what his solution to "getting ploody" when tired is? From what I heard, he simply said, pick your cadance back up when you feel heavy and plooding.
Wow this is fantastic stuff. After watching this I know for sure I am doing SEVERAL things wrong when running lol. I just started back into both running and weight lifting 3 months ago after YEARS of a very sedentary lifestyle. I know I'm guilty of my head/eyes looking down which undoubtedly is affecting the rest of my upper posture (shoulders and back). I also know I have been clenching my fists (I'm going to watch your video on correctly using your arms next) and I'm almost positive I don't raise my feet up high enough during my stride/run. Yikes lol. I have injured my right calve muscle 3 times since February. I'm currently going to a physical therapist who says the main reason that's happening is because I need to strengthen my calves (so I've been doing lots of calve raises) but I have to think my incorrect running form may also be contributing to this. I'll be going for a run (I only do 3 miles) later today so I'll be sure to focus on running correctly. Many thanks, mate, from Michigan, USA.
Great information. Maybe I'm just an oddity, but I find during my easy runs my cadence actually increases as I get tired. My easy pace right now is 7:30/km (12:00/mi), and for most of the run, 160spm is a comfortable cadence. As I get over the hour mark, I see (after the fact) that my cadence seems to creep up so that in the end I'm at 165-170. Maybe as I get tired I'm losing a little mobility/flexibility so I shorten my stride and increase the cadence to compensate?
Another thing a coach told me, that's super helpful in getting this long neck/loose shoulders posture when you're getting tired, is consciously relaxing your lower jaw.
Many people tend to clench and develop neck and shoulder stiffness from there.
After adopting a loose jaw position with my lips closed but teeth not touching, my posture during long runs has become soo much better
Is posture why my upper back has been starting to hurt lately after about 12-13 miles of my long runs?
Could well be! Worth experimenting with these tips. Hope it helps.
@James Dunne Thank you! In the final weeks of marathon training and this back pain has been the only issue/concern I'm having at the moment. I'll focus on posture and see if it helps!
I guess i have naturally good posture because ive never tended to slouch or hunch when tired. My shoulders relax and fall back and forearms relax and i let my hips and core carry me when tired.
Im not a regular runner just occasional as time allows with kids. Never did sports really just trying to keep my heart and lungs healthy as i age, and this video is very reassuring that I am doing this correctly. I do a 3 mile jog and dont feel super tired or fatigued after. Relaxing helps me a lot.
I searched many videos about if is it actually good running with a iperlordosis back,but I couldn't find it
Meaby somebody in this channel can help me whit that?
I am trying to run a ten minute mile before my tryout on May 7 which is 42 days away. Is that possible? I currently run half a mile for 7mins 50 sec.
WATCH THIS NOW.
OMG💣. Thankyou so much for this excellent free video and coaching.
I just ran a sub 20 min 5Km NON STOP. Massive P.B never achieved before.
I was so comfortable; even uphill I felt like somebody else.
Revised I was somebody else. Just resetting my shoulder beat opposite to my leg throw. I realised I have been running with the wrong form my whole life.
Amazing breakthrough. I had ok stamina; but I used to labour against myself with rhythm and stride with no butt use.
I cannot thankyou enough...wish I would have known sooner. No longer will I dread a run at any time.
Thanks bro!
That hips up queue has changed the game for me. Runs used to be a slog but they’re enjoyable now and I’m looking forward to the next one
@2:30 HEEE HEEEEEEEEE
awesome content! greetings from Spain
Thanks, Oscar!
I recognised sooo much of my running form (bad) in this vid. New sub here. Looking forward to watching more. Thank you 🥰
Great to see return to your earlier style of video, more to camera a bit less voiceover and content directly relevant to many slower recreational runners like me. I'm slow, in terms of time for a given distance, because I'm older, but I can still run quicker with good form in short bursts or intervals, so what I'm trying at the moment is walk-run with the run part at 8 min miles or quicker. Walk-run isn't for everyone, but what do you think of the idea of taking a breather by walking during a longer run to recover a little and so avoid a dip in running form or the need to actively change form during the run?
Rún slow so heart rate stays low, then runs slow and has terrible form, the joys of becoming unfit, trying to get the balance tho
Really good content for me with a great explanation. Thanks
This is super helpful. Thank you so much for making your videos.
Great information! It all makes incredible sense, Thank you for sharing! Looking forward to applying this on my LSR today.
James, you're a lifesaver. And a very literal health saver. Since finally stopping heel-striking, I've found the balls of my feet got awful blisters and my psoas hurt like hell after 3k. The posture adjustments you recommend here were a gamechanger - no more blisters, no more hot, numb feet, and my psoas don't feel like they're about to snap. I'm just bummed I didn't find this video sooner!
I injured my meniscus and have been trying to get back into running at these slow paces. This has been a big help.
Could you indicate specific exercises to reinforce these concepts correcting the runners posture?
Thanks for this. everything you talked about made sense especially the fact that alot of videos nowadays have these in them "3 things you shouldn't do.." or "stop these..." Content creators will do for clicks rather than focusing on the basics. Thanks again
Thank you so much for this. Been getting hip pain lately which i think is due to me getting tired and doing postural mistakes. Will try this on my next run!
Pace 6 is still a do and die pace for me 😂
Great 👍 very helpful. Thank you
More awesome advise… now to try to put it into practice 🎉
Thanks James...great to see you back giving instruction.
Thank you so much I could never figure out why slow runs hurt more than fast ones but going into a run with those thoughts in mind is life changing its made slow runs so much easier and more enjoyable.
Best video i have seen on running form. Thanks!!
Is this form also good for less stress on your knees?
Great video James! Thank you!!
Yes, loving having this content back ❤😍👍💪
This is very helpful! Thanks
Thanks, James. I have been thinking about ways to coach good running form to my Special Olympics Track team. This gives some very relatable cues. Lots of great actionable content on this channel!
Thanks a lot for useful tips.
much great advice for a novice
Thanks pretty useful tips!
No problem. What are you training for right now?
@@JamesDunne I am 59 years old and starting running for health improvement and regularly run 5k for 4 days a week for last two months.
Excellent video man
I have the opposite problem where my cadence is too high. 210 for a 5K and 196 for a 10K
I have a video for that too 😉 ruclips.net/video/geOiYjwFLbU/видео.html
@James Dunne amazing, thank you James.
Awesome video. Thank you!
Great stuff as ever.
Got the emailed. Also subscribed to your channel so got notification both ways.
Thanks, Chris! I really appreciate it.
Thanks James.
Followed the link from your email.
Thanks for the support!
so happy to see this... long time runner with cervical disc issues I can see now what is happening as I tire out or push the envelope for more seed. I think this will help reduce the jarring on the neck and tired shoulder trap muscles. Thanks for a very clear presentation.
No problem. Hopefully those tips will help your running feel a little more comfortable!
This makes a lot of sense James. You have given me a couple of points to focus on for improvement. Thank you. Great video.
Thanks, David!
Good reminders. I especially like that last one.
Thanks!! What are you training for right now?
Spot on about the arms. Your feet will follow your hands, just try it, run with your hands ludicrously out in front of you and see what happens to your feet.
Keep them close to you, swing from the shoulder and keep them relaxed. It's so much easier to increase the speed of your arm swing, and your legs will follow
I wanna be able to run 2,5km in less than 10 minutes
Did you make it?
When i run slow my Candace cross 180 plus when i run fast its are blow 180
That definitely puts you in the minority. Is form something you’ve consciously worked on? What you describe is what I’ve seen with ppl who have studied Chi Running, who struggle with then running fast with good form.
@@JamesDunne I did MAF 3 months i notice after that my cadence improve
My half marathon is 4:36 pace 10km 4:24 5k 20.48
one thing i really dont understand is how am i meant to make small quick strides but also increase my speed? i can only increase my cadence by so much and of course that will increase my speed but to increase my speed im going to have to cover a longer distance with every step. But what boggles my mind is how does one achieve this without overstriding because if you re taking larger steps each time to run faster arent you feet just going to be well in front of your centre body therefore overstriding? ive watched this video but how does one actually incorporate "picking up the knee" it doesnt really make sense to me.
This video will help with explaining how to increase stride length without over striding: ruclips.net/video/PRkw6Hg4N2Y/видео.html
@@JamesDunne cheers
As a slow plodder, this is gold.
Glad to hear you find it helpful :)
good tips man. thanks
Thanks Danny!
Great vid👍
Thank you!