5-Minute Running Form Fix (Stop Scuffing Your Feet!)
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- Опубліковано 8 бер 2020
- Do you scuff your feet when you run? Chances are you're lacking in these areas. Try these two quick exercises for your 5 minute run form fix!
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I watched this last night, and had to come back and say this was an incredible change. More rebound, faster cadence, less effort. It will take a while for it to become the norm, but rocked a 10k this morning! This is the biggest change I have seen since I stopped heel striking. Thanks Coach Nate!!
what drills did you do?
Was it tiring
@@MukundJoshi123 For me, it was more mentally tiring because I had to stay focused on it. Just a small activation of the glutes makes a big difference though.
1. keep right pelvic position ( not anterior, keep pelvis tight )
2. deadbug is a good excercise for core stability
3. pulling drill. Similar to butt kicks, but knee is pulled to the front
I just started running 6 months ago and I am 70!!! I feel my one foot scuffs occasionally so these exercises will help. I know I have a weak core. Thank you so much. I see I am your newest commenter. You are awesome! Thanks for your help.
I'm happy I found your channel. I'm a disabled vet, used to run a lot obviously. Let myself go a lot, I miss the after a good run feeling. I think I'm going to do it.
Glad you found us! You've got it.
You got this man and thanks for your service
Can’t believe how much this one video has improved my form and energy while running. Thanks.
This was great to see right before my gym workout. Thanks so very much.
I love this channel. Thanks for all the great content!
This is super helpful. Thank you!
Thank you so much for doing this video. I have really been struggling with my hip flexor on my left side, and I started getting blisters once I upped my miles. My husband bought me Under Armour run the night shoes for Christmas and they kept telling me my cadence was low, but I didnt know how to fix it. Now I know how to work on this so I can keep running stronger.
Love and respect sir from India.. 🙏
Thank you for making these videos!!! It has been a great tool for me :)
I use to do that thinking i was saving some energy without lifting very high.😁
@fire trails Yes I'm trying to improve my form but it's so tiring.
@@pereiraplaza222 I feel you -_-
@fire trails dont do it
@fire trails if myscles get tired it is a good thing. Musclsget tired because theyre getting stronger. When they get tired they grow this is called hypertrophy. If you continue to run with proper form you will 1; not be injured and 2; will condition your body to be able to run properly.
Great video... I have scoliosis and struggle to land me feet where I need to resulting in frequent soleus injuries. I'm definitely working on both pelvis and dorsiflexion to try and resolve the issue.
I don’t scuff or shuffle my feet, but I’m still going to start incorporating these drills every week, my form could always use improvement
how did it work
So you still alive?
Thank you! I've been a runner since 1980, never had this problem till a few years ago, when bam, I started tripping over the sidewalk, toe catching on anything. Just noticed it again after a layoff, building back up on the treadmill, and intentionally forefoot-striking a bit to give the achilles a break on re-entry. I knew the backs of the legs were deconditioned but I see what happens now when you let those go. Core is definitely part of it too. I think these will help - thanks again.
Your videos are sooo helpful!
Man. You guys are good, thanks.
Pose method uses a lot of those “pull drills” I find really helpful.
You are just so outstanding! 🙌🏻
Coach Nate, excellent video! Thanks for the deadbugs exercise. I think it helps reprogram to proper running.
This is exactly what i needed
same here. Nice demo along with articulation....Thanks
Alberto Mattia Perronace Me too!!!
Thank you! 😍
Your video is great! Love it. I am also doing the same mistake. Now it's time to correct it.
Good stuff!
I like the running drill. The vast majority of people don't have the hamstring mobility to come close to straightening both legs in his starting deadbug position.
It's about putting your best feet forward!
I only have one good foot
I'm just a bit out of a different fairy tale, but I love watching your video. In fact, I travel a lot, which is why your advice is valuable. Have a great day. Greetings from Ireland.
Love it.
Thanks for this I was looking for ways other than just doing core exercises to get my running up to speed. I'm q heavy set guy so running puts alot of stress on my body but I know it's the quickest way to get back into shape
Walking works too!!!
Man, great stuff! Been having this problem and preparing for an Ultra in 3 weeks!
Newbie runner (not new to running but learning about stride and gait ... and always have been athletic but not specific running (tennis. Soccer. Table tennis)....now getting into running and trying to slowly evolve into minimalist running... exploring trying to practice forefoot landing and notice i scuff and ton... I hope this can help me.... thanks for doing this!
I'm a back of the packer, but I pick my feet up. Listening to the scuffers can drive you crazy!!!
Jake McCoy is right but I am going to add this my coach doesn’t allow head phones on the track. On long runs he doesn’t mind but not in the track
rphnick I can’t tell if people are scuffing because they’re waiting for the field to spread out or whether that’s their natural running style.
Thank you 🙏
What helped me a lot was integrating the “4” position that is desired in sprinting in my runs. I was a sprinter and always treated long distances running as something entirely else. Once I blended both sports and actually held myself as if I was sprinting, but only a lot slower, it stopped my scuffing right away and my pace went up by 1 minute with the same effort.
I used to do this a lot when I first started running so basically me dying getting my first few miles in lol
what are the benefits you got from doing this?
I love it
Loves from PANAMÁ 🇵🇦🇵🇦
💗✌
Heyy sue
I think I must, as on a recent run not one but two children shuffled their feet as I went past presumably imitating me!
😀👍
I’ve been running for 8 years and have always struggled with this. Will update how my journey goes!
I know this is random but you literally have the same name as my mom (same spelling too), so when I saw this comment I was so confused because my mom does not run 😆
How was it? Also looking for more relevant exercises for the same issue.
Thank you, my shoes are lasting longer since using your drills
Love it !!
I would argue that you want to start the dead bug exercise with bent legs, and initially separating the movement of the legs with movement of the arms. When you can handle dead bug with bent legs only and dead bug with arms only then go on with combining bent legs and arms.
Because:
1. When not engaging your quads you avoid a pattern where the one quad muscle replaces the function of the hip flexor, which would inhibit the hip flexor further.
2. With bent leg you get lower resistance so if you need this exercise to begin with, you may want to start with an easier variant until you have the activation pattern sorted out.
Hi you exactly pin pointed the problem I face in walking n running due to which I have had bad bad falks by tripping over the slightest of uneven ground! My problem is my right knee, which suffered a bad fall during school days. I had. Bad bad ligament tear in my right knee so picking up my leg higher to develop better running form ... Could you help please
I love the thumbnail photo!!
a big thanKKx fr everyything .. from indiA.
Thanks coach Nate! Your good! Do me a favor and get on one of those assult air runners and tell me what you think!
Stephen Kenny haha. Will do 👍
To late! I bought an assult air runner one month ago and I just say it is a treadmill like no other! I got it just in time for the covid19 shut down and I'm loving it...it is a bit strange to run on at first but I do like it!
Would this help with hip flexors? I don’t lift my legs up as much as per say a ‘normal’ runner would but doing core and everything they hurt (I can’t do lemon squeezers, leg raises, and sometimes even Russian twists). I’m not sure if it’s caused by not pulling my legs up? I run more of military style, army shuffle to be specific but I’ve gotten to a 23 5k time but I would love to be faster and rid myself of hip pain.
Mum slurps her coffee and talks all the way through movies yet screams at me for scuffing my feet through the house.
Lol
@@KIMKRIS1 hi
Loooool💀😂😂😂😂🤣🤣
With such creatures you should try slapping them on their lips
Love From Nepal🇳🇵
Worked on knee drive helped me considerably
I ran in the dark early in the morning sence i developed a knee drive the rocks and roots are not a problem
I scrape just a bit. Gonna give this a shot! 😄
Thanks, I just cracked my ribs on a trail run fall because I kicked one to many rocks. Time to learn how to lift my feet
Thank you for posting this! Liked and subscribed. I was worried that my feet were scuffing because I'm too old to start back running. 🤣🤣
Never too old
I do that when I’m sore or hurting. On my Sunday run I tripped on a branch. Why? Because I was scuffing
Love from India🙌🇮🇳😘
How did you know that I needed this?
First! great video thanks for the tips 👌
Loves from Turkey.
Everyone tells me that u have a bad/weird running form but I’m a good runner. I believe that one of the reasons I can run faster is because of my form
Then you are naturally built for running. You just need to work on your form
@@lukasg9031 Yeah, I’ve improved my form a lot and gotten a lot faster
5 minutes. Good one.
I developed the habit of scuffing my feet from jogging in boots in the military. Had to do that to minimize foot injuries. But it was a hard habit to break after getting proper running shoes.
Doing these kinds of exercises helped. I'll often stop after the first mile or two and do these kinds of exercises again for about five minutes to correct my form when I feel my feet dragging.
So I sometimes notice I start to scuff, and when I do I always try to focus on the pelvis forward/butt squeezing, but what happens to me at least then is that I seem to naturally land what at least feels too forward with my foot and sometimes my running form even gets very "thumpy". So up and down kind of instead of effectively moving forwards. I've watched a lot of you guys' videos, and it definitely has helped a lot as far as being conscious about running form, but I feel like I have a problem keeping it up for 30+ min runs.
isak oskal that’s always the challenge and there are terms we will all lose it. That’s when you take a quick break for a reset and go again...
@@TheRunExperience So as far as getting the most of out the workout that prolly isn't a good idea, but I'm assuming as far as improving and making a lasting, good running form it's better to just pause and refocus then? I always feel guilty when stopping/pausing, as it feels like I'm "slacking" :P
Love from India.
Good
Hello sir
Very very help your video for me
I am from india Assam
Best running channel hands down
Non-sense Eyes good joke
And I thought I just needed to remove the toe clips and have the shoer rasp off less heel when my shoes are reset
Useful video! Thanks a lot. Where is this stadium located?
Dmitriy Pedurets Kezar stadium in San Francisco!
I’m going to try this because I keep scuffing and falling, hopefully it will help.
How can I relax my calves right before I strike the ground? I am transitioning to forefoot strike and my calves are too stiff, sometimes one calf is relaxed when the other is working but sometimes it seems as if both are stiff even when they're not doing anything
My legs shake really bad when I try to hold my legs up for this exercise. How can I fix this? Is this core strength or hamstrings?
both
I improved my form cuz I was embarrassed of making too much noise scuffing my feet and breathing hard 😅. It’s more mental than physical
I have a problem with the bottom of my back that pretty much will not allow me to be on my back for that workout is there something else I could do
Thanks Nate. The dead bugs sound like a great idea, however if I have trouble actually getting my legs up in the first place (dead bug position). Is this a bigger problem, l have lower back issues which have set my marathon training back to square one time after time.
gdkmouse bend your knees to a 90 degree angle to modify this. That will take some of the tension out of the hamstrings and low back away!
What if you have an asymmetry in this scuffing? Could a 25-50% difference in heel rise be related to this or something else?
this is basically me, I did a half marathon yesturday and I was seriously scuffing at the end. hope this fixes it! Will this be sustainable for long distances? what I mean is, does the rubber ever lose tension if you are super tired?
Hi Kaizze! This Run Form Fix will help long term too. In order for it to work long term for longer distances, you must practice it several times a week doing it for up to 10-20 minutes mixed into a run is helpful. It's repetitions that will get your mind body connection solid and your body's muscle endurance.
Tight hip flexors from years of cycling have ruined at least fast running for me! I can run softly and without heel striking but it takes so much effort and concentration!
Just got told today I scuff when I run. Will have to try to fix that.
great video, I think that poor posture lead to my hernia, do you have any advice on running with a hernia, apparently they are very common in male runners
Nige NZ we don’t specifically buy we will put it on the list. You can focus on core strength and engagement. Search our channel for “should you run relaxed or tight”
@@TheRunExperience thanks for that, sorry the reason I asked is that doing bugs is almost impossible due to the strain on the lower abdomen, can get to about 45 degrees if that (I used to do them regularly prior to the injury)
What's the temp of that ground?? The one where I run is too hot to even touch by hand, imagine doing core workouts in open hot daylight like that.
Anw, started running again and am kinda disappointed that 2yrs of just lying down made me soooo weak. I was not really a runner back then but the gap is just too big after being sedentary. Actually noticed that I am doing the mistake in the video sometimes when I'm tired and having side stitches. I'll now try to be more mindful.
I only scuff my feet when running on a treadmill, any idea why that would be happening?
You probably have to tweak the pace of the treadmill
@@msarosh thanks for the reply. 10 months and a 1000 miles of road running, I no longer have this problem.
@@aCountryVegan mhmm sure
Can I use deadbugs to replace situps? What about planks? Awesome video Coach! Thank you.
Alex Ardila all core exercises add a different stimulus. Variety and exposure to different ones emphasizes different skills, movement, and even tension required. Keep mixing it up!
How to breathe while running 5k?
How does the pulling drill differ from the “D skip” or are they the same concept/same mechanics just slightly different approaches?
Spence Omz good question. It is a similar drill tho w this the emphasis on the pull up is more pronounced!
The Run Experience thanks for the clarification!
Reminds me of that blonde guys running from the anime run with the wind.
This is me. Thanks for this
My shoes wear at the back left and back right heels. Is that a good thing?
Отличное видео, тока жаль что плохо понимаю английский
Hop or jump or spring high enough so your landing foot has time to start coming rearward to meet the ground.
If too little vertical jump your landing foot will skid the ground in front of you like a brake.
If too high a jump then your landing foot will strike the ground behind your center and you will feel like you are falling.
Feel the jump in each step, try higher and lower springing, and see where higher and lower enable your foot strike to happen in the right spot.
Running is just jumping at an angle...
Those damn Pennie’s are alway out to get me
I cannot run after 200 m what is the problem i feet suffocated and less energetic can you reply please
Loving this video, but also it stresses me out that you were recording this from Lane 1! 😅
Kezar Stadium?
Which shoe you are using bro
How I do miss the sun and warmth!!!
I hate it
come and live in Scotland 🥶
I downloaded your TRE app and like the text message that it sent me (even though it disappeared). It's too bad your TRE app is so crazy expensive that I cannot afford it at this point in time. 😭
We sprinkle them in for my son so that he can get that bit of strength at the end of the race.
👍👍👍
my competitive, track-side wanted to yell "Track!"
He's in the long jump area, not actually in lane 1.
Pelvis forward always when running. That is the correct technique. Not neutral or back. If you want your legs to swing back and land your foot under your body then pelvis forward.
Is that Kezar Stadium?