Running Technique Without a Coach or Camera
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- Опубліковано 30 вер 2024
- Building running technique without a coach or camera might seem impossible at first, but it is, in fact, the best approach for runners of all levels to make steady improvements.
In this video, Coach Nate shares a sensory-based approach to run technique using what you feel and what you hear to make critical adjustments and changes. Normally, this type of exercise would be very difficult to do while listening to music or a podcast, but thanks to Aftershokz over-ear headphones and bone conduction technology, you can actually do both. Pretty cool.
Special thanks to Aftershokz headphones for sponsoring this video. For the TRE community only, you can get $50 off Aftershokz Endurance Bundles (which include a pair of Aftershokz headphones, shoe bag, cooling towel, and stainless steel water bottle) when you purchase through the link below.
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I’m 67 years old and have never been a fast runner. However, in the 7 years (yes, I started not long before my 60th birthday) I’ve been running, through trial and error, a bit of reading, and listening to my body, I’ve really gotten a feel for what works. I’ve now run 110 half marathons, and while a 10-mile run once was a painful experience, anything less than a half marathon training run no longer even feels like a long run. I’ve become a person who can impart running wisdom to novice and beginner runners. This video, and the one that talks about gradually growing your long runs, are spot on. Their examples are precisely what I have learned over the years. Definitely follow their advice, and you will become a better runner.
Thanks for your feedback. Very motivating for a 57 year old. I have bit of time still :)
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I have probably watched this video 15 times to get it in my head. Yesterday, I heard Nate's voice in my head to lift my chin. What???? So I lifted my chin and was shocked to feel a change happen through my entire body. I had no idea. i guess sometimes it takes 15 views to get it right.
That's awesome, Kari!
Thank you so much. I'm a "self-taught" runner and have been running for 5+ years. I have never looked at my mechanics in depth and have had some recent injuries. Used this technique on a run today and felt great! Thank you!!!
Glad we could help, Stefan!
For shoulder and arm relaxation Emil Zatopek's tip: Gently touch your thumb with fingertips while running.
9:55 I was at a race and the man in front of me told his son to run like a ninja. I guess that really is a thing. You get tired you slap the ground. You run like a ninja you lighten your step.
The foot slapping definitely resonates with me towards the end of a long run, I’ll try and relax my ankles next time! Great video as always 👌
Yeah FOD I can certainly relate with the slappage.. Just another thing to be conscious of when you’re out there! Have Fun..
Great video. Thanks for the tip on body awareness which is super important. I like about " it"s not about running fast but cadence" never knew about it before. Thank you🙏.
And 180/min is 3 steps/second so the waltz tempo is perfect; each 1-2-3 is one second. Also Creedence Clearwater's Bad Moon Rising is my favourite tune for getting my cadence established, especially at the start of a race, then adjust once I get going.
Thanks for the great explanations and especially good demonstrations.
Great song idea- thanks!
Haha that's so great. That song was used by my running team also for the same purpose. I didn't know there was science behind it
this is one of your most valuable videos!!!! awesome stuff to be mindful of as a solo running enthusiast that has answered a lot of q's i personally had.
Thanks so much, Marc! Glad it was helpful for you :)
This video is very helpful! I do run with my head down a little when my mind is wandering during my runs. And the headphones are amazing. I work at a running store and we sell those headphones. They are truly amazing!
Thanks for watching! :) And yeah, Aftershokz are a game changer!
Coach Nate is the Man. I really enjoy all your videos; very professional and detailed sharing knowledge to Everyone. Thanks again!
San fransisco love that city! I was just there! Im from socal btw ! Great video
Thank you for the excellent videos. I'm training for a hilly half marathon (whistler) but I live in the prairies. What would be the best way to train on a treadmill or in a gym for hills?
Hey Logan! Treadmills can definitely be a great tool to train for hills, especially since you can determine exactly how steep you're running. Here's a follow-along treadmill hill workout to get you started:
20 Minute Hill Repeats - ua-cam.com/video/cZTsFmKqg9E/v-deo.html
I'm in jasper, what's it called?
Whenever I run on the treadmill I’m super loud and ppl stare at me weird 😂😭
Burnt Chicken Nugget same! It’s embarrassing
Burnt Chicken Nugget same, I’m nearly silent on pavement but treadmills are always loud for some reason
Can you do more videos addressing lower leg and shin tightness? Your explanations are clear and helpful, especially the videos on running form and injury prevention.
Good point
Hey Nathalie! Thanks for watching :) Check out the lower leg mobility exercises in this video --> ua-cam.com/video/FYyIXX0h3i0/v-deo.html
@lhavenothingtosay good idea. had anterior shin pain for years, then started correcting form and it went away - never ran better. then it came back. I go over my form back and front and upside down and I just plumb don't know what else to fix.
Awesome video!
I’ve been running for 8 years now and have never filmed myself. My technique is good but it could probably improve a bit. These are super helpful and also an example of why running with headphones all the time is not the best idea.
Something I’ve done in the past is run once in a while with minimal shoes, because they tend to make more noise, and if I focus on reducing that noise as much as possible my mechanics feel smooth. Obviously you need to take it easy with the minimal shoes, but otherwise is a great way to get in touch with your mechanics.
Under Armour's Bluetooth enabled Hovr shoes, combined with the Map My Run app, offers optional voice prompt coaching tips during a run. That includes the reminders to keep the head up, run softly, find the right balance between cadence and stride length, etc.
I found it very helpful over the past few months when I resumed running after a long hiatus. Good reminders to maintain form and avoid or at least minimize injuries from poor form.
And it's easy to disable the voice prompts if you don't need them. The app offers a lot more data than Strava or Wahoo Fitness apps.
Plus the US Hovr shoes are excellent. The ride feels somewhere between the softness and rebound of Boost, and Lightstrike at the other extreme. I usually prefer my Hovr Sonics 1 and 2 now over adidas. The UA shoes aren't the lightest at around 10 oz but they feel lighter during a run. The Bluetooth sensor/app combo is a nice extra feature.
Breathing is oh so important. Not enough people think about it. I’ve trained to breathe only through my nose and I feel it regulates my pace/energy throughout the run.
Aftershockz are the best. Love the fact u can still hear your surroundings.
Don’t you shorten your strides when you increase your cadence? If so, is that bad?
Yes- and that's can be a good thing for your form! Check out one of our videos specifically discussing cadence for a deeper dive on the topic --> ua-cam.com/video/rmQ16wEIY0U/v-deo.html
This is sooooo good. I can relate to everything and am constantly making improvements. Great video.
LOVE my Aftershokz! Best choice for being able to have music, my tracking app, and the environment around all going at the same time. PLUS, i have very small ear canals and have had such a hard time finding earbuds that would stay in my ears. I love the fact that I can still hear what is going on in my environment, especially when I run alone.
I love all of The Run Experience videos. Thank you,
Great tips! I will be more mindful on my next run!
i used this tips and manage to run 13k pain free, when i had been struggling to be pain free past the 6.5k. i noticed i was dragging the legs and not using my harmstrings to bring the foot back. There are no words for how much i appreciate this help. Thanks
We are so glad when we hear that our videos help! Great work on your 13k and thank you for watching! 😃
Thank you, I've found this extremely helpful! I'm always doing something wrong. Thank you again!
I'm obese with BMI of 38 started running two weeks before was walking for two months before that , yesterday I ran 5k in 39 min 3o sec injured my calf doing that . Should I run 5k every other day as it helped me loose weight last year but I did loose lot of muscle mass doing that or should I stick to some work out program like coach to 5k
Hi Nazeer- if running a 5k yesterday was too much for your calves, maybe try the run/walk method where you're alternating between walking and running for consistent intervals. For all runners, it's better to add in strength and mobility training alongside your running in order to become more well-rounded and help prevent injury! Also, be sure you're doing a dynamic warmup before going off on your run! Here's a link to one of our favorites --> ua-cam.com/video/Kdgv6DPAZBU/v-deo.html
@@TheRunExperience Thanks , Appreciate it.
Awesome great clear visuals on what to do and not. Thanks for these very helpful tips/pointers Nate💣🌟 so on-point!! Thank you TRE🙏🏼
Coach Nate, I got the aftershock head phones going on your recommendatioin for Christmas and i love them!!
I wish my coach from school knew this and told me i was freaking heel striking.
This was really helpful. Thank you very much for putting so much effort into this.
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Thank you so much for taking the time to share all of this amazing information. 🙌🏽🙌🏽🙌🏽
You're very welcome!
I am still struggling with foot strike. I know you're not supposed to heel strike, but is there supposed to be a little bit of impact in the heel? I'm trying to change my form, but now it feels like I'm using too much push off on my toes and my lower calf is tightening.
@Michael Thank you for the advice. Ever since I've tried changing my running form, other areas become an issue, this is a long process to improve running efficiency, but hopefully it will be successful.
Nate, thanks for your help. Althoug I am a mid distance runner, I can't control my breath. I deal with it as different things: breath and number of steps on the ground. My PB's are 17:50, 37:00 and 1:24 ( 21 km ). Yesterday I tried to control inspiration and expiration every 3 steps, but it was something weird. Inspiration was ok, but expiration was very fast. I don't know how to learn this kind of technique could help me to improve performance, since I am concerned that breath and number of steps are not exactly connected. I am not sure, but I think you don't have to worry about the way you breath, but just give your best in trainning and you will get better. It is weird for me to think about my breath while I run, since I focus more on running technique in general, as explained in this video.
That is crazy fast... like 6 min miles....
pro tip - drum and bass music is mostly 175 bpm
Except when driving, things get forza-y
Breathing is a challange for me since i have asthma , sinusitis and allergic rhinitis
I’ve been experiencing swollen hands during my long runs to the point that hurts. I have tried elevate my arms every 5 min but it doesn’t work. Any recommendations ?
paola fonseca it can be from hyponatremia (over hydrating which then upsets your electorolyte balance), so perhaps you’re drinking too much, or not replacing lost electrolytes (from sweating) sufficiently during your long runs. Or, it could just be from fluid that tends to leak/seep from our vessels when our blood flow increases.
I found once I stopped over-hydrating, my hands didn’t swell as bad, but they still swell a little. Not super helpful I know but it is very common, albeit uncomfortable
Love you and your work
I lolled at 2:18 "scrolling strava segments".... lol
He is looking like samj Zain WWE superstar
Thank you very much for your tips. I am trying to correct my posture all the time and your suggestions make it easier . I must say that is the first time I heard about some of the tips you gave in here and they are very helpful indeed. Thanks ! :)
Awesome!
OMG!Thank u so much for yr tips for” shin sprint” and technique run drills, I wish I find you on UA-cam earlier! U are so so helpful🙏
We are so glad we could help!! Keep running on!
Great advice as always 👍
your location reminds me of a pubg map
This building is a stripclub in gta san andreas
First location looks like gta sa jizzy place
Nate how can I get that beanie?!!?! 😍
Aftershockz are actually pretty nice. I got a pair when I started lifting and lost them eventually somehow, the new headphones I have just aren't the same. It's nice not having to worry about earbuds falling out, or having the distraction of something holding onto your ears. Sometimes i wish they could get louder but you hear it clear enough at all times really and nothing gets past you outside the music.
My only leg training before running was squats, I've found the hardest habit to get out of is the stomping likely because of my only leg extension queue being to exert as much force as I can directly downwards.
Video is a scam he’s using a camera
Hey it's really works well...I used same technique and able to finish 20Km with 7.2mins/Km...thanks and keep on posting such videos
Can anyone recommend ear buds for tiny ears? The ones he is showing don't stay. I'm a normal size female (5'4" & 115lbs) but I guess my ears/ ear holes are small bc no earbuds work. Either the in-ear part is too big and doesn't fit or the ones that are supposed to clip in the ears make my ears red and sore. Sony used to make s version for small ears but now stopped selling in North America. Thx appreciate any suggestions! xo
Recognising that opening background from the video on my gyms treadmill
Nate you always look good 🤪😍 .. can you please do a separate video JUST for running with metronome .. as i need to watch that one segment over and over and its annoying having to find it at end of this longer instructional
I like to visualize my running like I'm a living plyboard with a bend metronome and weights on my arms. Im light on my feet like if I'm jump roping/skip roping. I breathe in twice from my nose and out from my mouth once or twice. Lastly I think of a tortuise than a rabit.
Hey guys...what an awesome tips again...! I can not stop wondering how much people are running there around you ...kind of everywhere :-D Here In middle Europe we as a runners are something like a visitors from Mars...and people often talk at you on streets all the kinds of negative bulshits... unthinkable for you there am i right? :-)
Nice video sir
But small help how to take of the legs and land them safely
I'm not able to pull my legs up
That makes me slow to
interesting: when I worked as a speech therapist and did Vocal therapy with my patients, for posture
we always started at the feet and worked our way up as I learned in school.
Why do i feel dizzy when i try the breathing technique? What am i doing wrong?
FYI, on your intro it’s “farther” not “further”. 👍🏻
Nice
Helped
What a great and very helpful video!!! Thank you!!
Excellent 👍. Thx for sharing this with us.
Superb! Well done guys, This is a game changer
Ohhhhh mybgosh thank you for existing 💖 this is so helpful!
all very good tips, I really enjoy your commentary.
You're standing on a location that was shown in gta San Andreas
LOL scrolling those strava segments :)))
ive learned so much from your channel and content
Πολύ συμπαθητικό παιδί! !! Καλημέρα! !!
Excellent information. I never thought of head position. I am defiantly going to try those drills.
The best coach.... the best vídeo 👏👏👏👏
Awesome video! A lot of good stuff here 😁
Great video... Thanks for making these videos!!
I’m a new runner and I’m overweight and I’m finding TRE technique videos super helpful to improve my running and how I feel when I run, so huge thanks for that. Top tip for new runners like me: I’m a singer and I find a lot of the singing techniques are similar to running techniques, such as breathing from your diaphragm and relaxing the right parts of your body, so if anyone is looking for a helpful side hobby that might help their running technique, maybe singing is the answer. Awesome job, TRE. Thanks again! 👍
Great parallels! Breathing is so important for running, and is often overlooked by newer runners with all the other focus on how your body is moving. Keep up the good work!
Great video! Thanks!
You have given a great presentation
I struggle the most with finding the cadence of 180. Was the metronome an app? I have multiple apps but they are hard to find the good rhythm
Reilly Gates just download this app called MetroTimer you could adjust the bpm if it’s too fast or too slow and if you wanna have a timer while doing it it has that too
What does 5 x 1 minute mean?
Hi could you help me please
after about 12km my lest neck muscles/tendons are stiff and it hurts to turn to the left. How can I improve this. I find that if I push my shoulders back memoentarily I can turn to the left but pretty much after the 15 km I have this pain and stifness in the neck which take the fun out of running. I never have a problem with the right side of my neck.
You might need to be actively focusing on lowering and relaxing your shoulders as opposed to letting them ride up to your ears with a tight little arm swing. Also, as runners we often forget to do dedicated mobility work for our upper body- using a lacrosse ball to roll out your upper back and shoulders would probably help a lot!
Very practical coaching. Thank you your channel is always on point and thanks for product tips.
Glad it was helpful!
Very informative
Great, great, great. Tks!
Sir creatine how to use
Creatine will increase your ability to perform high-intensity exercise, like heavy lifting or hard sprints. Just take 5g of creatine monohydrate per day. No need to "load" or anything, you can just start. If you have caffeine (coffee, tea, etc.) you may find the most success taking creatine at a different time since caffeine has a mild inhibitory effect on creatine absorption
Hey there! Sports nutritionist Coach Elizabeth shares her thoughts on creatine and running in this video --> ua-cam.com/video/rXt_LoBLPaw/v-deo.html
So good. Thank you
nice camera position
You're so helpful
I'm scuffing.
Hahaha you found the one day in the city to film this, when it rains!!!!!
Seriously man, cannot watch this video, it’s freaking raining
In Urdu plz
Great video. Will try it out tomorrow :)
Thank you
Ok. I'm a little lost. 5x1-6 min. What is 5? 5 repeats? That's like nothing, what am I missing?
Yes, 5 repeats of 1:00 with that waltz-style cadence. If that feels easy, start moving up to 5 repeats of 6:00!
@@TheRunExperience so you are training at +180 cadence. In short bouts. I admint, tempo runs are a no brainer. Used a metronome in the past in a full marathon on a 175, 178, 180 step increase (like an appolo rocket liftoff) it can get relentless, like an old episode of Mission Impossible. Yet, this waltz thing intregues me.. Btw, man, you guys are awesome!
Thanks coach Sir I am from Indian
I really like this one
Thanks bro
Thank you!
Great topic!
Great stuff!
Amazing content thanks again!
Thanks for watching! :)