Wow! I haven't been able to crack past the 5km mark, but ran 10km this morning after watching this. Well impressed and feeling foolish for not realising my running form was doing me more harm then good. Thanks for the post.
What is interesting about running this way is a dance connection. I danced ballet for years. You see very little leg injuries in dancers. Why? They work through demi, everything beginning and ending through the front of the foot (demi-pointe). Gives you a definitely deceleration coming down off a jump or movement. Running this way has a similar quality.
Injuries to the Achilles only happens when you do too much too soon. And they heal if you care for it properly while working on your technique. After doing too much too soon myself, I had some minimal injuries to the Achilles and, today, have no injuries other than the occasional minor hamstring tweek. I also believe, to improve my technique I ran through minor injuries such as a neuroma in one foot on softer ground but concentrating on engaging my lower abs/core more thus lightening my load.
Only watched this through once and will have to watch again to properly digest, but this provides the best guide on how to run correctly that I've seen to date. many thanks
I tried this tonight. Before tonight I could only run 2 non-consecutive miles because my shins would hurt. Because of this video I realised that I was over striding and striking with my heel and I was keeping my head down trying to look directly at the ground. I corrected these 2 issues tonight and I felt so much more energy. THANK YOU!!! Because of this video you are helping me on my way to becoming a US Marine.
Thank you! I noticed a huge difference in the distance that I'm able to run (pain-free!) with these exercises. Your explanations are very clear. Thanks!
this video is awesome. now to just get me out of the bad habit of heel striking. and i could really use it cause its causing so much problems for my knees and down.
great! thanks so much! I just told my running partner this morning how much I wish I had a running mentor...well, youtube will have to do! I'm a stay at home mom who just likes to run. I always have, but I've never been good at it. my mom has always lectured me about how running is too hard on my body. I was so excited to come across born to run and the such to see that we can do it- for life! I really appreciate the help that your video offers. thanks!!
You totally rock man! I am a huge fan. The fact that you are making these just for the sake of bettering peoples lives with running is very admirable. You could be making tons of money, but you are using your knowledge for all the right reasons! Run free!
Hi Eric, I hope you are still around after 2 plus years. I don't understand the drill for high knee lift because when you (we) run, we do not lift our knee to waist height nor do you in the video demos. thank you.
Thanks so much .I am try to transition and despite much training I felt it was my cardio/aerobic fitness that was still lacking. After incorporating these techniques gradually and slowly I am seeing much better results both ITB wise, ankle wise and surprisingly ( to me) aerobically. I will be moving over to lower profile shoes in the near future but understand it has to be done slowly for the muscles to improve and develop. Starting to love my running again and feeling that this 52 year old ( yes I started running at 50) can finally break the plateau I have been struggling with. Brilliant thanks x
Awesome Jane. It's all about keeping things under you. Be sure to see the new drills I just posted, as they will help with the process. Keep at it and run strong.
I have been struggling with shin splints for a year or so now. I have been fitted for goods running shoe to help with slight overpronation. Since I have been viewing various different videos it seems my form changes every time I go out. Your video is very simple and easy to understand and focusing on the knees in front of me instead of impact or bringing my feet to my butt makes a lot of sense. I will work the drills and video progress. Thanks for the post!!!
Very helpful video, thank you. I’m looking to change my running style to forefoot landing, and the slow motion is just what I need. Geoff, 69 year old runner.
Thanks so much for this. Developed plantar fascitis in my left heel thanks to heel-striking because I thought that was the only way to run. Accidentally started striking fore-foot first when getting back into running and this is great to see it in action and have some drills to really develop my running style. Trying to get into the army too so this will really help with the beep test.
The hamstring isn't unnatural though-- it's used for pulling the foot up which uses less energy when running than by pulling the leg up which makes use of core muscles and hip flexors to an extreme amount. Ease of movement is what helps.
Just read the nytimes article on barefoot running, and I love the concept. I have hip aches when I run; I have also gotten a stress fracture when training for a marathon. Thanks for such a detailed video on technique and training hints...can't wait to try this!
Well, it took me close to a year to fully transition to forefoot running technique, and I run everyday or around 3,000 k per year. Those smaller lower leg/ankle muscles took that long to condition, plus a few minor injuries thrown in. My heel doesn't even touch the ground now. It is really worth investing time and training into. So no, you are not in extremely bad shape.
So encouraging to read your comment. I just began running this past year, and am doing a half marathon this fall. This technique is going to change my life, but it is frustrating because it is hard to retrain your body and muscles! :D
Same with me, in the middle of the journey transitioning to altras, before some barefoot. This isn't a month long change. It's atleast 6-12 months, but the results come quickly too and the enjoyment is next level
I have been on a running hiatus since i tore my meniscus in one leg in February and have been dealing with reoccurring Baker's cyst behind the other knee. I asked my gym programming community for ideas and a friend mentioned Born to Run. I night both books and I can't wait to try this. I have been doing backwards walking as well as short 20m barefoot runs. Have you seen meniscus injuries heal through rest and changing from heel striking? I'm desperate to run again, I have been running since 7th grade and I'd rather not stop at the young age of 47 but I'm worried I can't start this program until I get surgery.
Eric, thank you very much for posting this video! It really helped me. I used to be a runner for years,but didnt get the propper running technich.I I actually have a swollen meniscus and that stopped me from running. Now that I have seen several videos about running and stuff I feel motivated to get back on the street/ trail :-)! Oh! BTW, for people who dislike this video: If you really dislike it, how about makeing one "better " yourself?
Very nice set of instructions and training techniques for the flats. What do you have for a serious uphill, or even more difficult, downhill, when gravity works with you. When I run, I also use my ears (believe it or not!) as I have found out that if I can hear myself running, then I am doing something wrong. But, darn, going downhill, I can hear my feet "flap" and I definitely feel the impact so I know it is wrong but I have a hard time figuring out how to run effectively and fast downhill.
Argh I am leaving for BMT in the Airforce in 3 weeks and I have really been training a lot the past 2 months but I know my form sucks. I noticed I am striking with my heel and I was told Im not extending my legs out far enough. I have to run 1.5 miles in 11:57 or less, I am down to doing it in 13:40 so I am two minutes shy of the goal right now of where I want to be before I leave. Going to get better shoes tomorrow, hopefully I can get a good form going before I leave, thanks!
Fore foot strike can lead to an Achilles injury if you do too much too soon. Start off slow and gradually build up to it, giving your feet and legs time to strengthen. Like barefoot running, moving to a fore foot strike is something that cannot be learned over night and must be done slowly and properly. Take the time and you'll go from an average runner to the sky's the limit.
Hello Mr Orton. Thank you very much for this video. How often should I do these exercises please? On days I don't run? Is it for beginners only or advanced runners as well? Thank you for your reply and recommendation as well.
Until tonight I was a heel-roll jogger. So I tried a technique similar to this one here. But I got it really mixed up and could barely walk right. Then I made another try with this video here and it really helped - kinda. I still find it irritating to land with the toes first. I feel like I was constantly just in tiptoe mode. Is that normal? But to my surprise I lasted a lot longer (even tho it was my second walk) and didn't feel any pain (had real knee problems a few nights before). Thank you!
The problem I have with high knees and the stabilizer exercise in this video is that it advocates using the hip flexors to pull the knee up which results a thigh position much higher than needed. It's impractical in running to do this and creates tension in the hip flexors.
I agree. You need also to minimize the bouncing movement. Try to keep the hips as parallel to the ground as possible to reduce wasting energy going vertical. He just needs to lean forward more at the ankles, not the waist, as he runs which will naturally make this happen.
Thanks. I find myself doing some of these techniques unconsciously. I just go with what feels right, from my pace, breathing and leg work. Currently running 8 miles twice a week @9 min pace.
I find that this information that was presented on a video formatt for UA-cam is quite benefiical because I am training myself as an individual without any aid from a coach. I am writing a blog of sorts in my spare time trying to describe proper running technique. I hope that I could describe the technique as eloquently as Coach Eric. Hopefully once I have completed my writings and findings I might be able to be published.
Great video. Hamstring tendonitis has forced me to look at my run form and start to concentrate on pose method. The exercises in this video are a great place to start.
Thanks, I will try that out tomorrow! I am already noticing a big difference in my performance thanks to this video! I am now running that 1.5 miles in 12:35, hoping I can knock off 40 seconds by the end of this week before I leave for BMT. Got a better form going! :-) I surpassed all the "suggested" fitness goals to enter BMT, I just want to be way ahead of the game once im there so BMT isn't so hard ;-)
I guess the "Ankle Jumps" you suggest at 00:50 are good to train with rope skipping? The kind of movement you performe in the video is actually the same someone does automatically when doing Rope skipping, at least it looks to me. Do you/anyone do rope skipping in your trainings?
Thank you for this! I've always ran and never had a problem, but then I got pregnant and was put on bedrest and my form is horrible and I'm struggling. I'm going to try your tips. Are there running shoes you recommend? I over-pronate with my right foot and my left foot I'm fine, which I know is weird. I also don't have an arch. I have a hard time finding shoes that'll help and there's no stores around here that specialize in it.
I run with the front(fore) of my feet but when when my calves get pretty tired & need a rest I start raising my knees up high & bringing the strike to the middle of my feet. It works pretty well...Just have to put up your legs alittle & change your body posture slightly.
Eric! great video, but a question for you. what's your take on minimalist shoes and/or zero-drop shoes? I've long worn Asics 2150/60/70 etc., but just got some Altras.... thoughts? I'm actually a pretty neutral gaited runner...
I over pronote when I run; I'm noticing in the video, his heel never touches the ground, it's looks like he is "floating" or "bouncing" up when he runs- I am new to running and am working on my form..is it best to not let the heel touch the ground? Thanks!
Interesting video! Is using this technique also a way to reduce knee injuries? I was wondering this because when i take on the 10K in the end of the run my knee starts to hurt. After last run i noticed i used the heel-walk...
HOLY SHIT! ive always thought i was really fit but running have been my weak side and ive blamed it on lacking cardio. i figured i could give your techniques and fore fot running a chance and set out to run one of my normal short distance rounds of 4 miles. halfway through i realized i wasnt tired and increased the tempo a little. ended up shedding 3 mins of my personal best and i wasnt even tired when i finished! sure i had blisters ive never experienced before, but i could live with that :P
Nice video. Looks like you are wearing Nike Free shoes - there is a bit of a heel to toe drop in these. Do you still favor them for running, or something even more minimalist? Also, when you walk do you forefoot strike?
look at Erics knee height while running versus running in place. While running in place he is pushing with his calves and pulling with hip flexors. When running you don't do that. You pull the foot off the ground with the hamstring not push off with calves. Subtle difference. look at the fastest runners and their knee height. pull not push and save the calves. tthey will load while landing and unload but dont actively push. Eric thoughts on this? you have more experience than I do.
if I use this form from being a heal striker will it cause me to get sore. I am thinking of training for distance with speed. I want to be able to continue running a 6:30 mile pace. It seem that this will take a little time to getting used to. I have been suffering from lower leg pain can this form help to keep injury at bay?
I'd be interested to know if you do anything differently when you are not running, I mean when you are walking around in everyday life. I agree that forefoot striking is the proper way to run, but when I walk with regular shoes, I can't walk around on my forefoot. So, Eric, do you wear any kind of different shoes when you are walking? Or, do you walk differently in everyday life? And another question, I notice that my IT band pain goes away when I forefoot strike but why is that?
It's just a question of transition, and the impact is inevitable. The calfs can save up to 30% of the impact forces, helping you to move quicker with better running economy.
Thanks for helping thousands of people (who will never actually thank you) out there improve their running. I am really running faster, longer and farther, plus not feeling any pain at all!
Everyone has different mechanics. No one is going to run exactly the same. Take some tips from this video and others and make it work for your self. I found this video informative and will take a few things and apply them to how I run. Thanks!!
No, everyone developped different mechanics. You have a genetically good bone structure for a reason. You should be able to do the same with the right training. No gimmicks.
I was always a bad runner (heelstrike). Then I jumped rope for a few years. Pretty much as substitute cardio because I was so bad at running. Went back to running recently and noticed I pretty much have a forefoot strike now. I think i inadvertently helped my running form from jumping rope all those years.
@trainwitheric Yeah thanks, it's good to see it in action, Eric. I've never run any other way, for the simple reason that I haven't run since childhood and when I started up again 4 months ago I ran barefoot or minimalist, which helps the whole forefoot thing. These excercises help because they allow me to correct the flaws in my form. So thanks again!
It is an over-exaggeration of proper running motion. It is to engage the primary and supporting muscles and to form muscle memory to achieve proper form.
You must increase your cadence (steps per minute) to perform mid-foot or forefoot running efficiently & to prevent injury. Try 180 steps a minute regardless of how fast you're running (I.e., short strides to run slowly, long for fast).
I'm seeing a lot of crossover polymetric training I experienced with your exercises. Also like the hill conditioning. We also did a lot of box jumping with high knee/high heels and other exercises with the idea to increase beyond what you are naturally capable of then you have to artificially create that situation; the key to ray ewry's success in the early 1900s Olympics. I appreciate this video because I'm seeing more parallels with jump training. What I was taught was that the speed muscles work against an endurance muscle so hoping someone at some point see if there can be hybrid muscle that has tremendous speed and stamina
I've been trying to learn and correct/re-build my running style. Each session I do your warm up drills and then a short set of runs of no more than 100m. each time I try to review my running style back on the video and try to correct any errors. watching this morning I do notice that I've a tendency not to lift my foot towards my rear enough - are there some drills I can do to correct this or will it come with time. I'm also trying to keep my stride rate up - it's 83/min at mo but trying for 90
Heel striker my whole life. Trying to transition to forefoot strike, but I would like to know if you land on relaxed ankles or supposed to flex the feet pointing downward upon impact.
First and foremost I would like to say thank you for sharing you r videos!!! I only want to clear something... In Drills "Stabilization & Power and Running in Place" isn't not necessary to do the Dorsiflex? one more Question... I want to run Full Marathon, how many mileage in a week I need to do? I am planning to join Ironman next year I believe you could help me. hoping for quick reply. Thanks again from the Philippines:)
I have recently started running I applied for the Sheriff's Department I am required to do 1.5 miles in 14 minutes I get a half a mile to three-quarters of a mile in in the back of my leg where my Soleus is and plus my calves gets real hard and locks up I'm stretching and doing everything that I'm told to do but it's still doing it any suggestions. I was told part of the reason is I work from a desk I lift weights 3 to 4 days out of the week.
foot strike the most important???? what about anterior/posterior pelvic tilt? torso rotation (or anti rotation)? how about the extent of hamstring contraction to bring UP the foot?
If your stride length is correct then you will be landing under your center of gravity. I think that is most important for new runners as over striding causes injuries. Also, for better running economy then you want minimum heal drop. Which is why I prefer a mid-foot strike. A sprinter on the other hand will land way out towards their toes.
I really feel like there is not one "right way" to run. I generally agree that a heel strike is not great, but this whole midfoot/forefoot strike debate is too black and white. When I'm sprinting or running something like a 5k, I tend to have more of a forefoot strike, and while doing a longer event like a marathon, I have a midfoot strike. Depends on your cadence and how much power you are putting into each step (aka how fast you are going). To everyone saying, just look at the Kenyans, they obviously know what they are doing... yes, but they are also running 4:45 miles... to assume their stride/technique is applicable to your 9:00/mile marathon pace is a little naïve.
Per the book, everyone having a different way to run is not right. The body was made for one way to perfectly run with everything aligning. Everything else will slowly whittle away to injury.
Wow! I haven't been able to crack past the 5km mark, but ran 10km this morning after watching this. Well impressed and feeling foolish for not realising my running form was doing me more harm then good. Thanks for the post.
What is interesting about running this way is a dance connection. I danced ballet for years. You see very little leg injuries in dancers. Why? They work through demi, everything beginning and ending through the front of the foot (demi-pointe). Gives you a definitely deceleration coming down off a jump or movement. Running this way has a similar quality.
YES
Injuries to the Achilles only happens when you do too much too soon. And they heal if you care for it properly while working on your technique. After doing too much too soon myself, I had some minimal injuries to the Achilles and, today, have no injuries other than the occasional minor hamstring tweek. I also believe, to improve my technique I ran through minor injuries such as a neuroma in one foot on softer ground but concentrating on engaging my lower abs/core more thus lightening my load.
I've been running for years, but I really appreciated the clear concise info you gave. It was nice to have simple guidelines to follow.
Only watched this through once and will have to watch again to properly digest, but this provides the best guide on how to run correctly that I've seen to date.
many thanks
I tried this tonight. Before tonight I could only run 2 non-consecutive miles because my shins would hurt. Because of this video I realised that I was over striding and striking with my heel and I was keeping my head down trying to look directly at the ground. I corrected these 2 issues tonight and I felt so much more energy. THANK YOU!!! Because of this video you are helping me on my way to becoming a US Marine.
Thank you! I noticed a huge difference in the distance that I'm able to run (pain-free!) with these exercises. Your explanations are very clear. Thanks!
Leaving to boot camp later this month. I needed this
@@mellymellz11 excellent. Lots here on the channel to help with camp. Great success to you!
Sitting with the Ipad looking at clips for hours is a great technique. I can feel my muscles just transforming into rock...
Specially if looking at this video ...jajaja
Ola K ; make sure to drink a lot of water 👍
Legend has it he is still on his iPad. His body is now a boulder.
As someone who has been injured for over 14 months, I’m just avoiding another incident of over training 😂
Because of your videos I can run further and faster, and now looking forward to running a marathon my city has every year. Thanks.
this video is awesome. now to just get me out of the bad habit of heel striking. and i could really use it cause its causing so much problems for my knees and down.
great! thanks so much! I just told my running partner this morning how much I wish I had a running mentor...well, youtube will have to do! I'm a stay at home mom who just likes to run. I always have, but I've never been good at it. my mom has always lectured me about how running is too hard on my body. I was so excited to come across born to run and the such to see that we can do it- for life! I really appreciate the help that your video offers. thanks!!
The discussion in detail makes Eric seem more like a podiatrist than a coach. I really appreciate the details.
You totally rock man! I am a huge fan. The fact that you are making these just for the sake of bettering peoples lives with running is very admirable. You could be making tons of money, but you are using your knowledge for all the right reasons!
Run free!
Hi Eric,
I hope you are still around after 2 plus years.
I don't understand the drill for high knee lift because when you (we) run, we do not lift our knee to waist height nor do you in the video demos.
thank you.
Thanks so much .I am try to transition and despite much training I felt it was my cardio/aerobic fitness that was still lacking. After incorporating these techniques gradually and slowly I am seeing much better results both ITB wise, ankle wise and surprisingly ( to me) aerobically. I will be moving over to lower profile shoes in the near future but understand it has to be done slowly for the muscles to improve and develop. Starting to love my running again and feeling that this 52 year old ( yes I started running at 50) can finally break the plateau I have been struggling with. Brilliant thanks x
Awesome Jane. It's all about keeping things under you. Be sure to see the new drills I just posted, as they will help with the process. Keep at it and run strong.
I have been struggling with shin splints for a year or so now. I have been fitted for goods running shoe to help with slight overpronation. Since I have been viewing various different videos it seems my form changes every time I go out. Your video is very simple and easy to understand and focusing on the knees in front of me instead of impact or bringing my feet to my butt makes a lot of sense. I will work the drills and video progress. Thanks for the post!!!
Very helpful video, thank you. I’m looking to change my running style to forefoot landing, and the slow motion is just what I need. Geoff, 69 year old runner.
Best running video on youtube. It's like having a free professional coach.
Thanks so much for this. Developed plantar fascitis in my left heel thanks to heel-striking because I thought that was the only way to run. Accidentally started striking fore-foot first when getting back into running and this is great to see it in action and have some drills to really develop my running style. Trying to get into the army too so this will really help with the beep test.
The hamstring isn't unnatural though-- it's used for pulling the foot up which uses less energy when running than by pulling the leg up which makes use of core muscles and hip flexors to an extreme amount. Ease of movement is what helps.
Just read the nytimes article on barefoot running, and I love the concept. I have hip aches when I run; I have also gotten a stress fracture when training for a marathon. Thanks for such a detailed video on technique and training hints...can't wait to try this!
Well, it took me close to a year to fully transition to forefoot running technique, and I run everyday or around 3,000 k per year. Those smaller lower leg/ankle muscles took that long to condition, plus a few minor injuries thrown in. My heel doesn't even touch the ground now. It is really worth investing time and training into. So no, you are not in extremely bad shape.
So encouraging to read your comment. I just began running this past year, and am doing a half marathon this fall. This technique is going to change my life, but it is frustrating because it is hard to retrain your body and muscles! :D
Laura Richardson m working on the same thing right now. It’s so tough but I’m believing it will be worth it since so many pros are recommending it.
Same with me, in the middle of the journey transitioning to altras, before some barefoot. This isn't a month long change. It's atleast 6-12 months, but the results come quickly too and the enjoyment is next level
I have been on a running hiatus since i tore my meniscus in one leg in February and have been dealing with reoccurring Baker's cyst behind the other knee. I asked my gym programming community for ideas and a friend mentioned Born to Run. I night both books and I can't wait to try this. I have been doing backwards walking as well as short 20m barefoot runs. Have you seen meniscus injuries heal through rest and changing from heel striking? I'm desperate to run again, I have been running since 7th grade and I'd rather not stop at the young age of 47 but I'm worried I can't start this program until I get surgery.
Best running technique video on UA-cam, thanks.
Thank you for this content
Eric, thank you very much for posting this video! It really helped me.
I used to be a runner for years,but didnt get the propper running technich.I
I actually have a swollen meniscus and that stopped me from running. Now that I have seen several videos about running and stuff I feel motivated to get back on the street/ trail :-)!
Oh! BTW, for people who dislike this video: If you really dislike it, how about makeing one "better " yourself?
Very nice set of instructions and training techniques for the flats. What do you have for a serious uphill, or even more difficult, downhill, when gravity works with you. When I run, I also use my ears (believe it or not!) as I have found out that if I can hear myself running, then I am doing something wrong. But, darn, going downhill, I can hear my feet "flap" and I definitely feel the impact so I know it is wrong but I have a hard time figuring out how to run effectively and fast downhill.
Argh I am leaving for BMT in the Airforce in 3 weeks and I have really been training a lot the past 2 months but I know my form sucks. I noticed I am striking with my heel and I was told Im not extending my legs out far enough. I have to run 1.5 miles in 11:57 or less, I am down to doing it in 13:40 so I am two minutes shy of the goal right now of where I want to be before I leave. Going to get better shoes tomorrow, hopefully I can get a good form going before I leave, thanks!
Fore foot strike can lead to an Achilles injury if you do too much too soon. Start off slow and gradually build up to it, giving your feet and legs time to strengthen. Like barefoot running, moving to a fore foot strike is something that cannot be learned over night and must be done slowly and properly. Take the time and you'll go from an average runner to the sky's the limit.
Hello Mr Orton. Thank you very much for this video.
How often should I do these exercises please? On days I don't run? Is it for beginners only or advanced runners as well? Thank you for your reply and recommendation as well.
Until tonight I was a heel-roll jogger. So I tried a technique similar to this one here. But I got it really mixed up and could barely walk right. Then I made another try with this video here and it really helped - kinda. I still find it irritating to land with the toes first. I feel like I was constantly just in tiptoe mode. Is that normal? But to my surprise I lasted a lot longer (even tho it was my second walk) and didn't feel any pain (had real knee problems a few nights before). Thank you!
Running ringofire 31 August 2012, thank you again, will be looking for more vids of yours.
Brill ! Really cool, I'm running 131 mile multi day ultra end of August, taking this in, thank you, very good well explained info !
The problem I have with high knees and the stabilizer exercise in this video is that it advocates using the hip flexors to pull the knee up which results a thigh position much higher than needed. It's impractical in running to do this and creates tension in the hip flexors.
I am rewatching your great instructional training video. Great drills. Makes practice fun 🏃♀️🏔️🙏
Love it. Never too much practice....
Great video. Simple and clear. Lots to practice.
wish I would have seen this along time ago-great vid with the slow mo
I agree. You need also to minimize the bouncing movement. Try to keep the hips as parallel to the ground as possible to reduce wasting energy going vertical. He just needs to lean forward more at the ankles, not the waist, as he runs which will naturally make this happen.
Thanks. I find myself doing some of these techniques unconsciously. I just go with what feels right, from my pace, breathing and leg work. Currently running 8 miles twice a week @9 min pace.
I find that this information that was presented on a video formatt for UA-cam is quite benefiical because I am training myself as an individual without any aid from a coach. I am writing a blog of sorts in my spare time trying to describe proper running technique. I hope that I could describe the technique as eloquently as Coach Eric. Hopefully once I have completed my writings and findings I might be able to be published.
Thanks. Im from Borneo and tips about running are hard to come by. I am a heel first runner. Will practise your drills and see how it turns out.
How it turned out for you after 8 years?
Great video. Hamstring tendonitis has forced me to look at my run form and start to concentrate on pose method.
The exercises in this video are a great place to start.
Thanks, I will try that out tomorrow! I am already noticing a big difference in my performance thanks to this video! I am now running that 1.5 miles in 12:35, hoping I can knock off 40 seconds by the end of this week before I leave for BMT. Got a better form going! :-) I surpassed all the "suggested" fitness goals to enter BMT, I just want to be way ahead of the game once im there so BMT isn't so hard ;-)
hello there, re u still running my friend?
I guess the "Ankle Jumps" you suggest at 00:50 are good to train with rope skipping? The kind of movement you performe in the video is actually the same someone does automatically when doing Rope skipping, at least it looks to me.
Do you/anyone do rope skipping in your trainings?
Thanks for your nice tutorial and explanation. its really usefull
THANKS
Thank you for this! I've always ran and never had a problem, but then I got pregnant and was put on bedrest and my form is horrible and I'm struggling. I'm going to try your tips. Are there running shoes you recommend? I over-pronate with my right foot and my left foot I'm fine, which I know is weird. I also don't have an arch. I have a hard time finding shoes that'll help and there's no stores around here that specialize in it.
I run with the front(fore) of my feet but when when my calves get pretty tired & need a rest I start raising my knees up high & bringing the strike to the middle of my feet.
It works pretty well...Just have to put up your legs alittle & change your body posture slightly.
Thank you Eric
Thanks for the thanks, means a lot. Be sure to check out all the new and fresh videos and always 🏃♂️💪
Born To Run Coach Eric Orton Awesome, coach. I absolutely will.
Thank You Sir for the videos Great help!!
Very helpful for a beginner coach. Thanks alot! I noticed you were wearing Nike Free's do you reckon its helped your running wearing a free runner?
Awesome.. this brings it all together.. thanks for posting it Eric.. those ankle jumps are sweeet..
Useful tips for running.
Eric! great video, but a question for you. what's your take on minimalist shoes and/or zero-drop shoes? I've long worn Asics 2150/60/70 etc., but just got some Altras.... thoughts?
I'm actually a pretty neutral gaited runner...
I have physical tests tomorrow too.What are the norms in US army for runnig? How much time,distance.. etc?
I over pronote when I run; I'm noticing in the video, his heel never touches the ground, it's looks like he is "floating" or "bouncing" up when he runs- I am new to running and am working on my form..is it best to not let the heel touch the ground?
Thanks!
Omg what happened after six years i m really wondering now!
Interesting video! Is using this technique also a way to reduce knee injuries? I was wondering this because when i take on the 10K in the end of the run my knee starts to hurt. After last run i noticed i used the heel-walk...
HOLY SHIT! ive always thought i was really fit but running have been my weak side and ive blamed it on lacking cardio. i figured i could give your techniques and fore fot running a chance and set out to run one of my normal short distance rounds of 4 miles. halfway through i realized i wasnt tired and increased the tempo a little. ended up shedding 3 mins of my personal best and i wasnt even tired when i finished! sure i had blisters ive never experienced before, but i could live with that :P
Nice video. Looks like you are wearing Nike Free shoes - there is a bit of a heel to toe drop in these. Do you still favor them for running, or something even more minimalist? Also, when you walk do you forefoot strike?
Great footage of proper running form.
look at Erics knee height while running versus running in place. While running in place he is pushing with his calves and pulling with hip flexors. When running you don't do that. You pull the foot off the ground with the hamstring not push off with calves. Subtle difference. look at the fastest runners and their knee height. pull not push and save the calves. tthey will load while landing and unload but dont actively push. Eric thoughts on this? you have more experience than I do.
Exactly! Don't force the forefoot, just floppy landing! Then pull the foot up, don't push!
if I use this form from being a heal striker will it cause me to get sore. I am thinking of training for distance with speed. I want to be able to continue running a 6:30 mile pace. It seem that this will take a little time to getting used to. I have been suffering from lower leg pain can this form help to keep injury at bay?
I'd be interested to know if you do anything differently when you are not running, I mean when you are walking around in everyday life. I agree that forefoot striking is the proper way to run, but when I walk with regular shoes, I can't walk around on my forefoot. So, Eric, do you wear any kind of different shoes when you are walking? Or, do you walk differently in everyday life? And another question, I notice that my IT band pain goes away when I forefoot strike but why is that?
what is your opinion on the toe shoes that split the toes to promote using forefoot?
It's just a question of transition, and the impact is inevitable. The calfs can save up to 30% of the impact forces, helping you to move quicker with better running economy.
Thanks for helping thousands of people (who will never actually thank you) out there improve their running.
I am really running faster, longer and farther, plus not feeling any pain at all!
Everyone has different mechanics. No one is going to run exactly the same. Take some tips from this video and others and make it work for your self. I found this video informative and will take a few things and apply them to how I run. Thanks!!
No, everyone developped different mechanics. You have a genetically good bone structure for a reason. You should be able to do the same with the right training. No gimmicks.
I was always a bad runner (heelstrike).
Then I jumped rope for a few years. Pretty much as substitute cardio because I was so bad at running.
Went back to running recently and noticed I pretty much have a forefoot strike now. I think i inadvertently helped my running form from jumping rope all those years.
Love it! Keep us posted as you do more! Run Free!
@trainwitheric Yeah thanks, it's good to see it in action, Eric. I've never run any other way, for the simple reason that I haven't run since childhood and when I started up again 4 months ago I ran barefoot or minimalist, which helps the whole forefoot thing. These excercises help because they allow me to correct the flaws in my form. So thanks again!
Una forma que para mi es censilla de entender y bien efectiva gracias Profesor.
It is an over-exaggeration of proper running motion. It is to engage the primary and supporting muscles and to form muscle memory to achieve proper form.
You must increase your cadence (steps per minute) to perform mid-foot or forefoot running efficiently & to prevent injury.
Try 180 steps a minute regardless of how fast you're running (I.e., short strides to run slowly, long for fast).
Thank You Coach just finish the book "Born To Run"
finish 45k recently in 4:45hrs
targetting 100k in October
How did it go?
I'm seeing a lot of crossover polymetric training I experienced with your exercises. Also like the hill conditioning. We also did a lot of box jumping with high knee/high heels and other exercises with the idea to increase beyond what you are naturally capable of then you have to artificially create that situation; the key to ray ewry's success in the early 1900s Olympics. I appreciate this video because I'm seeing more parallels with jump training. What I was taught was that the speed muscles work against an endurance muscle so hoping someone at some point see if there can be hybrid muscle that has tremendous speed and stamina
considering i got this link from Scott Jureks youtube channel id have to argue that its gotta be a pretty good technique
I've been trying to learn and correct/re-build my running style.
Each session I do your warm up drills and then a short set of runs of no more than 100m.
each time I try to review my running style back on the video and try to correct any errors.
watching this morning I do notice that I've a tendency not to lift my foot towards my rear enough - are there some drills I can do to correct this or will it come with time.
I'm also trying to keep my stride rate up - it's 83/min at mo but trying for 90
Heel striker my whole life. Trying to transition to forefoot strike, but I would like to know if you land on relaxed ankles or supposed to flex the feet pointing downward upon impact.
Thank you! Excellent video and instruction!
Best video Ever! - Simple, direct, totally practical !!!
This was extraordinarily helpful, thanks so much!
First and foremost I would like to say thank you
for sharing you r videos!!!
I only want to clear something...
In Drills "Stabilization & Power and Running in Place"
isn't not necessary to do the Dorsiflex?
one more Question...
I want to run Full Marathon, how many mileage
in a week I need to do?
I am planning to join Ironman next year I believe you could help me.
hoping for quick reply.
Thanks again from the Philippines:)
I have recently started running I applied for the Sheriff's Department I am required to do 1.5 miles in 14 minutes I get a half a mile to three-quarters of a mile in in the back of my leg where my Soleus is and plus my calves gets real hard and locks up I'm stretching and doing everything that I'm told to do but it's still doing it any suggestions. I was told part of the reason is I work from a desk I lift weights 3 to 4 days out of the week.
great video. welldone!!
foot strike the most important???? what about anterior/posterior pelvic tilt? torso rotation (or anti rotation)? how about the extent of hamstring contraction to bring UP the foot?
all of which falls into place once you land properly.
If your stride length is correct then you will be landing under your center of gravity. I think that is most important for new runners as over striding causes injuries. Also, for better running economy then you want minimum heal drop. Which is why I prefer a mid-foot strike. A sprinter on the other hand will land way out towards their toes.
Igor, if I start now, can I learn to run forefoot before the Hamburg marathon on may 4 next year? I do some running in Newtons already.
Great information, I never knew this stuff made so much difference. Thanks a lot!
very on point for leading to great running results...
I'll have to check these tips in action, much thanks for posting the video and explaining!
Good infomaton butt how can is run wit fore foot strike when I has only too feets?
I can't seem to get past the constant sore Achilles tendons. Is this a knee drive issue? Thanks
Thank you for the tutorial, it's very helpful!!
I really feel like there is not one "right way" to run. I generally agree that a heel strike is not great, but this whole midfoot/forefoot strike debate is too black and white. When I'm sprinting or running something like a 5k, I tend to have more of a forefoot strike, and while doing a longer event like a marathon, I have a midfoot strike. Depends on your cadence and how much power you are putting into each step (aka how fast you are going).
To everyone saying, just look at the Kenyans, they obviously know what they are doing... yes, but they are also running 4:45 miles... to assume their stride/technique is applicable to your 9:00/mile marathon pace is a little naïve.
Per the book, everyone having a different way to run is not right. The body was made for one way to perfectly run with everything aligning. Everything else will slowly whittle away to injury.
very useful instructional video
Thanks, I appreciate it and I'll take my time.
Greatly useful - Thank you!
Thank you!
there is a mode of the foot that that allows high impact movement, visit secret of athleticism
What shoes does he have? are they good for running? (Sorry for my bad english)
Does the heel ever touches the ground when running ? or just minimal contact?