One thing that she didn't say and many beginners will probably not realise immediately is that once you get fatigued, the body starts to hunch and you lose good posture and coordination. That's your cue to stop or slow down. Beginners in particular have a tendency to go faster than their current level of fitness would allow (I've been there...). Try to be relaxed while running. There will be a time for huffing and puffing workouts but it's NOT at the beginning of your journey. And on this note: if you have an overenthusiastic friend encouraging you to keep up tell them to either slow down to YOUR pace or not to bother. Your goal is to stick with running in the long term, not injure yourself like an idiot the first few times you do run.
What if im at a martial art and then i need to run 3km time limit is 10 min and there is somone pushing you from the back to make u run, so im here for searching how to get better stamina on running , any tips?
Feet/Ankles: - Slightly bend knee (so not extended) - Land flat/mid foot - Foot lands underneath body (not out) - Land while the other foot starting to move backward
FOOT UNDER BODY PRACTICES: - High knees (focus landing on the mid-foot & being springy) Do Half way, then to waist, 10 sec reps each - Hand Butt Kick (Focus on keeping upright Posture & landing on mid-foot) Do Half way, To hands, Then moving forward 45ft (jogging back) Hips: - tummy tucked (easier to lift knees) - Strong Butt - Hips not too tight - Hips Facing forward Shoulders: - shoulders open - Relaxed (otherwise will restrict movement) - Shoulders only move when the arms move forward Arms: - Elbows should be bent & near the torso - Hands are relaxed - arms only moving forward and back (never sideways) ARMS ONLY MOVING FORWARD & BACK PRACTICE: - Pump arms forward & back (Focus on keeping shoulders relaxed) Do w/ Feet together, Then one foot in front switching after 10 pumps Head: - Head aligned w/ body (head shouldn't be leaning or moving) - head looking far & straight ahead, held high Breath: - Breathe with BOTH the belly and chest - Do the exercise below before running (Makes you relaxed and prepared) CORRECT BREATHING PRACTICE: - Hand on belly & lift the hand by filling up the belly AND chest Do Laying down, Then Standing
Body: - Strengthen the core & the muscles around hips - Body should be standing upright (Imagine a line going from the feet to the head) & tilt a lil forward BONUS TIP: FOCUS ON ONLY 1 TIP TILL IT BECOMES A HABIT, THEN MOVE TO THE NEXT TIP (To avoid getting lost in information)
I just ran a five-mile-loop I do regularly focusing only on technique I watched in this video and ended up running it faster than normal and felt better than normal at the end. Technique made all the difference. Especially relaxed arms and midfoot. Thank you.
Tried to run 5mi yesterday (normally I can do this but had medicine change and was already exhausted) I got to 2 and couldn't do anymore. Going again tonight and hoping for better results. Never know about the mid foot thing, but I'm hoping I can have a redo! Feeling confident!
Thanks for this video. Makes complete sense. I'm 62 and a brand new runner. Still at the walk 1 minute then run 1 minute phase, but I suppose you all started there. Fairly fit from walking 5km each day. Wish me luck!
With regards to arm movement, your arms are really important if you want to increase your steps per minute. Don't move your legs faster - move your arms faster. Your legs have to keep pace due to the contralateral nature of walking/running. Doesn't sound intuitive but it does work.
Thanks very much. I’m a 54 year old man and I’m in the process of replacing some bad habits with good ones. I’ve never really ran before but I’ve now completed Couch To 5K, and I’ve found running to be a really fundamental part of my life improvement. Having said that, I’m still rubbish at it and I’m finding the help and advise from your channel invaluable.
I felt dumb for searching "how to run" online but I actually learnt something today and it's this kind of information we should get in school during PE. My feet keep on tangling together and that's probably because of my posture so THANK YOU SO MUCH for this video!!!
Even after all my years in the Marine Corps and exercising all these years, I learned so much from your video on running form. I wanted to be able to run better, longer. I followed the tips in your video and my run this morning felt so much better. Thank you for making this video. :)
Don't get her wrong. Running on the front side of your foot is wrong as well. The point is to make a push with the middle of the foot and under the center of mass. It can be achieved both ways with running using the heel and using the tip of the foot as well. But the trick is that in both cases it's just a touching point meanwhile the main hit and push is in the center. Forcing new "technic" with mistakes can lead to injury, beware. If you wana change it anyway - better do it with a coach.
Nice to hear some of the reasons behind common running exercises. I'm currently practising to tilt forward more as I'm leaning back and pulling with my legs too much
I spent most of my life landing on my heels when I ran, and I felt like an elephant. I was always the slowest runner, even when I was a very fast swimmer. Even as a slim person, I was slower than the obese kids. It was humiliating. I always thought that bad running was just in my genes. Then, my husband told me that I should try landing toward the front of my foot. Now, running is so natural and fun. WHY didn't they teach this is PE when I was little?!
Exactly, except I'm obese, so if I run for even an ⅛ of a mile, my shins literally feel like they're going to break, and I've never understood why other kids who were bigger than me could run further
Wow, I never thought about how my head placement affected my runs! Now I understand one of the reasons I struggled so much today! Thanks for the video!!
Visiting this video as I think my horrendous running posture is causing me knee injuries (runners knee, luckily not tendinitis)...... bad heel strike, foot rolls out to in as it tries to mirror my walking style, taking all these points away and practicing my new learnt form in the garden tomorrow! Thanks GTN!
Thanks for the vid. I'm 52 and have always been in occupations that required me to run, military, diver and fireman. I did it, but, hated everyminute of it. Now I know I've been running flat footed and corrected it. You're awesome thanks!
i ran cross country in high school and had to stop after dealing with stress fractures and shin splints. i picked up running again last month and started dealing with the same problems - so glad i found this video, wish i would’ve learned proper form sooner. thank you for the help!❤
Before running- NO FOOD FOR TWO HOURS BEFORE RUN. 15 minutes of warm up ( leg stretches, back exercises. Have correct running shoes that works for you. Having a sip of water before going on your run. DURING RUN. My breathing technique is breathe in through nose, hold for 2 seconds exhale through mouth. Then when I need to push myself ( change of pace/ inclined ) do the same and then breathe through mouth hold 1 to 2 seconds. Keeping back straight while running, not slouching. Listen to music, something high beat. Keep to a pace that works for you. For example 1mile - 7.30 mile 2mile- 8.30 mile 3rd mile 7 minute mile. AFTER RUN Run one day and then 2 days off. Have a water bottle ready for you when you're back to your start point. Disclaimer been running more frequently, however since carrying out breathing/ correct gear/ warm ups/ pace etc I've improved speed by 5 minutes.
@@Sheemalhiable I recommend first just shake your feet get the blood flowing into your lower body ( reduces chance of injury) each foot for 30 seconds. Switch to hamstring stretches, use stairs for further support. So stay on base surface just lift your one leg on each step until you physically can't go any higher. Hold each leg on the stairs for 30 seconds while trying to reach your foot. Next exercise Sit on the floor and try and reach both of your feet while sitting down. Hold for 30 seconds. Next stand up, stretch your knees.. lift your foot up bend foot behind you. hold position for 30 seconds. Once you've got the balance just pretend to be kicking a ball while having your foot behind you. ( Should feel your knee feeling more flexible.) Stretch Groin, so simply lift your knee and rotate 360 degrees slowly for 30 seconds without touching floor. Lastly stretch lower back. Lay down on the floor, with your face facing the floor and do the Lumbar extension and the thoracic extension. Even when not going for a run, its worth trying to do some sort off stretching exercise each day. hope it helps!
@@jm23970 This is so kind of you! Thank you so much for taking the time to give me advice. I just followed your warm up before running a 7.5km and felt so much stronger during my run and got a PB! Thanks again :)
@@Sheemalhiable No problem! I am so proud of you! Any questions or anything I can help with I'm more than happy to help out as best as I can! Well done again!
I appreciate this channel a lot. It was mark's video on breathing which made me like instantly go form 8km/h on my aerobic block to 12km/h. I used to inhale from the nose and exhale from my mouth. Now 2 step inhale and 1 step exhale and I run fast. I'll put this technique to use today and for the next 2 weeks and I'll report my results.
Thank you so much for this, my knees hurt so bad after running! I cant run everyday because i need to take breaks... I tried running flat foot instead of heals first or toes first, and no knee pain happened! thank you ❤️
My ankles really hurts when i run, this kept happening for 2 years whenever i train and it did not improve at all, i lost my motivation for training, became fat and lazy and now i want to come back, even when my ankles hurt so much, i had a good body, because i kept training even when it presses hard on me, i even took breaks, came back, same pain... I asked my boxing coach, he just made me do "put your leg on a high place, then move forward with you body and come back, repeat" which helped temporarily but it gets back at me when i start running again, frustrating
Im a terrible runner and ive just started a 16 week beginner's program to train for my first triathlon this upcoming spring. It's gonna be a long road and fundamentals are key to growth and covering long distances. So, thank you for this video and here's hoping it makes a few future running days and brick sets ahead just a little less painful!
I've been able to slowly work my way up from running 5 mph for 10 minutes to running 7.3 mph for 10 minutes. THEN I became interested in running form and came across many videos that have similar advice to this one. This video is particularly good because of the explanations and exercise tips. Anyway, after applying the principles and changing my form to avoid heel striking and to adjust landing points, I am actually only able to run for 5 minutes! And I also got shin splints. What I take away from this is that the parts of my body that are needed for proper running form are weak, and need time to strengthen up
I used to get shin splints each time I would try to get into running again. Then instead of running I started walking up and down hills each day. With a very steep hill at the end. After 3 months of that I tried jogging, and now some actual running, and no shin splints. My knee hurts from running downhill, so I won't do that again for awhile.
I started searching for beginner running help on YT yesterday. I found this woman. Today I did my first walk/run in my neighborhood. I’m 41 and 270 pounds. I’m 50-70 pounds overweight as I’m 6 feet tall. I’m going to do this every day until I can call myself a runner. It’s never come easy for me. I hated running even in my teens. Today my shins and low back were screaming and my breathing became labored.
I had surgery on both of my knees at 19 and never fully learned how to run again. I am now 28 years old and can’t wait to get back into It because of your video. Thank you! 🥰
2 things: 1. Body parts 1) head: -don’t look up or down. -place ur eyes at the middle of the room and far from u -angle: not incline to left or right 2) shoulder, arm and hand -shoulder: relaxed and not moving. (But only moves as a result of arm swinging) -elbows: bend in -arms: swing range is not far from torso -finger: relaxed and not clenched 3) hips: -front hips: lies forward -back hips: generate power -every part of hips: relaxed 4) knees: bend in and relaxed 5) foot: -land on midfoot -land on at the same line as torso while making the foot to be ready to move back wards -ur foot lands and let ur body move pass it. 6) breath: -breath in: tummy moves forward -breath out: tummy shallows -breath deeply to make tummy’s movement apparent 2. Body alignment -head, arms, shoulder, knee and foot aligns to form a line like this clip’s thumbnail *PS: if there is any mistakes or misconceptions, feel free to comment and correct it. ;)*
I’ve been running on and off for about 7 years and I took some track and field, but my sister is just starting to run and I want to help coach her. Could you do a video on how to train for mid distance? This video was really really great!
I haven't run since I was young. Now 55. First few weeks, only slow and very short distance of 20 - 30 yards then walk and keep that going for 5 - 10 minutes then break then keep this pattern going for about 30 minutes. Knees were in pain even thought I was stretching. Followed your video and the next time knees were a little sore but definitely not the pain from before. Big difference. I was doing everything wrong except the arms. Thank you.
This was actually so helpful. B4 this video when I used to run really fast I’d fall over and stumble by becoming off balance and my feet couldn’t keep up with the momentum. but after I kept my upper body straight I have so much control
Exceptional tutorial. Thank you so much! I will incorporate these drills and give running a try. I'd like to become one of those ppl who are good at so they both fully enjoy their run time and abstain from injury. God bless you for this detailed vid.
Oh Wow!! Game changer!! I'm 57 just started running 5 to 6 KMs 5 days a week and after watching your video yesterday implemented some of your great tips and almost NO FATIGUE!! Runners High !! Thank you 🙏
Great informative video. I have been suffering from lower back pain my acupuncturist suggested I worked on my running technique and found myself landing on my ankle all the time, that is very hard on your lower back so I will implement the tips on this video to correct my posture.
As a senior in my 70s, I have found that the very best piece of "equipment" to get is the "hang bar" - they are very inexpensive and you can just get the kind that "slip" into the doorway. I have worked out since I was kid and to me, this is the most overlooked part of exercising - you have to loosen your spine and an anti-gravity machine is great, but they are big, inconvenient, and fairly expensive. It will also do amazing things for your shoulders and arms. I started with it due to a pretty serious shoulder pain/injury - I started VERY slow and easy - just reaching up to the bar and holding for a few seconds and then slowly allowed my body to drop more and more to add tension and within 3 months, it was gone. I do the "hang bar" every day and even do leg lifts as well. Try it, you will be very glad you did - I promise. Most days I can actually hear my back "popping" and feel the relief.
I can almost certainly swear I cured my runners knee by switching my walking style from heel first landing on the ground to mid-foot landing first. It activates my entire legs muscles and that's how my runners knee disappeared overnight. At first, you look like you are limping but it works.
I tried this and I tired EXTREMELY quickly. One mile in and I was done. Normally I run for about 3 miles before I get tired at all. I’m hoping that it’s because I’m using a lot of muscles I’ve never used before. 🤞
Thank you for this. This will sure help. I have mobility issues and chronic pain due to injuries. I do walk, a minimum of 5K most days. I've done 3 virtual marathons in the past 2 years and a 50K just weeks ago. Knowing this should help hopefully to get beyond the pain.
Thanks for the upload, very informative as always. I've suffered from ITBS in the past and trying to get back into running gradually to avoid further injury. There's so many interconnections with your points here. I read that simply keeping your head straight and looking far ahead is a big help, as if you're looking down at your feet it comprises your entire structure and probably causes you not to utilise glutes as much. Likewise having a weak core also seems to compromise the form a lot. Will try the exercises you've mentioned here for glute activation and keeping knees under the body during stride - would it be good to do those directly before a run as part of a warm-up?
I’ve never been a fast runner for as long as I can remember. At first I thought “maybe it’s because I’m not skinny.” But now I realize that it was my posture the whole time. I gave this video a try and now my calves are burning. Gonna keep your tips in mind next time I run. Thank you.
I have been running on my toes for over a decade and every time I start a running regimen I am forced to stop after a month or so due to shin splints and other injuries. I had two coaches help me see this problem and I have been trying to land farther back on my foot so that my entire foot makes contact with the ground while I run. I already notice a huge difference and am able to run farther and for longer without pain and no injuries yet!
actually running on your toes is in fact the correct way to run if you want to maximize efficiency, it maybe that a. you are running to slow in which case landing farther back on your foot is preferable b. you have a muscular or structural structural weakness that is causing your calves to work overtime. When I started jogging I used to get pain on my quads, shins and lower back. I started working out and focused on strengthening these 3 things and now I get no pain at all because the muscles are much stronger and are all firing when necessary. Once you make it a point to jog quicker you are gonna have to land on your toes and do more strength training
@@David-ej1ps Thanks for the advice! I actually do a lot of strength training (many years of physical therapy has taught me that lesson), but landing closer to my mid-foot rather than on my toes while running has been the difference between injury and not injury for me. Maybe that is not the case for everyone, but everyone is different. You are correct that I am not much of a sprinter.
That is my problem as well. I ran track & field for years and you were told to run on your toes. I also ran cross country just to stay in shape. But now I just run a few times a week and it's painful, even with the correct shoes. I know it's my terrible form.
Ingrid Stolt also recommend getting someone to record you front on. You could be landing too much on the outside or inside of your foot and also your legs may be crossing over. Once I fixed this my shin splints went away
@@mostunique5941 That's great that you were able to make your shin splints go away! My coach filmed me running at all angles which is how we diagnosed my issues. I am still running pain free!
This video is more helpful than i expected. I will say that one reason someone might want to land on the ball is their feet is if, like me, they have plantar facilities. Not only does this technique prevent the strain and inflammation of tendons, it can also help strengthen those tendons over time.
This was a very well thought-out video. Usually running tips concentrate on one or few specifics. E.g. I wasn't aware of the benefits of tilting the hips backwards. And the breathing part, though kinda common knowledge, still touched a sore spot. In a word: great!
I have to learn how to run the "right way" since everybody laughs at me in school and I am bullied for it. This one girl even came up to me (my friend) and said "They aren't laughing with you they are laughing at you, including me." she is still my friend and even though she said that months ago my anxiety won't let me forget about this, so thank you for this video. Maybe now I can fit in, so I am hoping that this works!
Top grade friends you have there. Ok let's go deeper into the anxiety. It's not anxiety that lets you forget things, it's your memory. I still remember things that went wrong or people that did me wrong in my childhood, everybody does. Putting feelings in a box and calling them names likes anxiety or stress or whatever only fuels those names and makes them real. Being scared or nervous doesn't make you anxious or stressed, it just makes you scared or nervous. Get in touch with your feelings without overexaggerating them. That being said: Be proud of how you run, train hard, maybe you'll outrun your "friends" in a few weeks or months, having a good running style doesn't only prevent serious injury in short and long term (if you have or get a medical background you can actually see how people are damaging parts of their body with certain running "styles") but it also makes you run faster and longer.
@@MrPoldekrosmol Anxiety is a real thing, not some scary word that makes things worse. I get where you're coming from but please don't assume that every people talking about anxiety is just "exaggerating", as it is harmful and unhelpful for them!
New runner here. Today I was running and towards the end of my run I saw a man running who had such a different posture then me. It has led me to research how to run correctly lol. Will be trying out these techniques on the next run. Thanks!
My mom was a cross country marathon runner, she used to run 26 mile marathons. I'm not a distance person, I'm a sprinter. I'm trying to condition myself for long distance vs the quick speed running I'm so used to. This video was really helpful for me :) I just like running in general, it's fun and relaxing too. 😌
Thank you so much for this, my knees hurt so bad after running! I cant run everyday because i need to take breaks... I tried running flat foot instead of heals first or toes first, and no knee pain happened! thank you ️
I’m 75. When I run on the treadmill I find my balance is not great. Tomorrow I will run on a local track for the first time. I used to run in my midto late 60s. Thank you for these informative videos. I hope running outdoors will improve my balance problem.
Really really thank you, sounds dumb but i literally just learn how to run properly😂 i saw the video and went for a 30 min run first run in my life that nothing hurts my knees are fine i can walk and my heart is not going crazy i didn't even need any water THANK YOU❤
thanks for the great info! easier said than done. I found running at the beach in wet sand allowed me to examine my footprints. I had way too much heel strike! and resulting in sore heels and plantar facsitus. also keeping my knees slightly bent seems to correct everything.
Im old with bad hip knee and ankle! But im running now...and now to figure out techniques! I hope I can. My lower back is sore after running but overall i feel so much better
I feel this video is running advice for people who already know about running, rather than real beginners. The speech is fast, the videos are helpful but short and fast (why not slow it down?), the main points are all spoken but could be reinforced with bullet point graphics, and there is so much potential for graphics on top of/ in addition to the technique video clips.
I downloaded an app that simulates a zombie apocalypse, you can hear the noise of zombies approaching you and if you stop the noise gets louder. It's terrifying and I can't run like a normal person
I have just started running and my stamina definitely is not the problem, as I am not tired after my runs. The problem is I have to stop after 2km due to immense calf and ankle pain. I have realized I do not have the correct form and this helped so much!
Thank you for sharing . Very nice coverage of the topic. We might have been borne to run but shortly after we were made to site learn and make money. For most adults that have not run for a long time getting back to running is to be done gradually as not to get injured. Running has such a direct way to remind us how weak we have become. Most of us are very mentally Smart and physically weak. That can be used to our advantage.. Just a reminder that the reason you like the performance of your super hero actors is because they hire excellent stunt man double. So even our favorite action hero at one point were borne to run but that changed over time. Get back to running gradually and you will stay out of trouble. Take walks often at the beginning it is a smooth transition from the sofa. In any case great video as running in good form prevent many of the injuries associated to running the wrong way..
I've always been fast when it comes to running, but I feel like my posture is way off, I land more on the front of my foot than the back, my head is mostly looking down and my arms are all over the place
Watch Natascha Oceanès video then. She goes into different distance running tips and postures. Very useful. As is this one. Ps. I hope I haven't butchered her name too much lol cos I'm not sure on the spelling.
Thank you for this! I liked how you broke everything down and kept it flowing. Will definitely share this useful info with my students who train for obstacle course races.
I've followed this video exactly, and now I run great. The only downside is that now I have a British accent,
You wont talk while youre running anyway or do you? Lol
I wouldn't say that's a bad thing haha
Best accent in the world 🇬🇧
🤣
No offence but some accents coming from India are not “better” 😜
One thing that she didn't say and many beginners will probably not realise immediately is that once you get fatigued, the body starts to hunch and you lose good posture and coordination. That's your cue to stop or slow down. Beginners in particular have a tendency to go faster than their current level of fitness would allow (I've been there...). Try to be relaxed while running. There will be a time for huffing and puffing workouts but it's NOT at the beginning of your journey.
And on this note: if you have an overenthusiastic friend encouraging you to keep up tell them to either slow down to YOUR pace or not to bother. Your goal is to stick with running in the long term, not injure yourself like an idiot the first few times you do run.
What if im at a martial art and then i need to run 3km time limit is 10 min and there is somone pushing you from the back to make u run, so im here for searching how to get better stamina on running , any tips?
I love that and yes I definitely agree
Exactly what I thought. Thanks mate.
Thank you great advice! Been running for 3 weeks and I feel it in my knees 🥺 have to take it easy
thanks for the tip
Feet/Ankles:
- Slightly bend knee (so not extended)
- Land flat/mid foot
- Foot lands underneath body (not out)
- Land while the other foot starting to move backward
FOOT UNDER BODY PRACTICES:
- High knees (focus landing on the mid-foot & being springy)
Do Half way, then to waist, 10 sec reps
each
- Hand Butt Kick (Focus on keeping upright
Posture & landing on mid-foot)
Do Half way, To hands, Then moving forward
45ft (jogging back)
Hips:
- tummy tucked (easier to lift knees)
- Strong Butt
- Hips not too tight
- Hips Facing forward
Shoulders:
- shoulders open
- Relaxed (otherwise will restrict movement)
- Shoulders only move when the arms move forward
Arms:
- Elbows should be bent & near the torso
- Hands are relaxed
- arms only moving forward and back (never sideways)
ARMS ONLY MOVING FORWARD & BACK PRACTICE:
- Pump arms forward & back (Focus on keeping shoulders
relaxed)
Do w/ Feet together, Then one foot in front switching after 10 pumps
Head:
- Head aligned w/ body (head shouldn't be leaning or moving)
- head looking far & straight ahead, held high
Breath:
- Breathe with BOTH the belly and chest
- Do the exercise below before running (Makes you relaxed and prepared)
CORRECT BREATHING PRACTICE:
- Hand on belly & lift the hand by filling up the belly AND chest
Do Laying down, Then Standing
Body:
- Strengthen the core & the muscles around hips
- Body should be standing upright (Imagine a line going from the feet to the head) & tilt a lil forward
BONUS TIP:
FOCUS ON ONLY 1 TIP TILL IT BECOMES A HABIT, THEN MOVE TO THE NEXT TIP (To avoid getting lost in information)
Thanks
Gracias. Mi amigo
Thanks so much
you are awesome. thank you!
Could we make this the top comment instead of those nonsense comments. Thanks
Cops still got me
Hahahaha
😂
LMAO
Hahahaah
That's because you haven't watched the next video "How to escape from cops - properly"
My parents say I run like I’m carrying a fridge on my back😭😭
Wait your not supposed to run with a fridge?
@@deadash7321 nah - you're only supposed to take on round Ireland
Don’t worry mate I run like a penguin
Lol. You do that thing were you lean foward excesively. Don't worry, that means you are a runner
Well my parents say I run like a headless chicken
She makes running look effortless, I wish I can get like this.
B B learn about mewing. The tonge and teeth effect the whole body
Did you seriously just say that mewing is the answer to good running form? Thats the dumbest thing I've heard in a bit
@@grapefruitrunning lmao right
ofc this 1 that actually compliments her and means it is the only comment that gets a heart
@@justbeconfidentbro5816 not a good tip
"Stand up right, head held high, shoulders nice and open, tummy tucked in, hips facing forward" ....damn i feel knackered already.
Lol
It's like SpongeBob trying to blow the perfect bubble
I just ran a five-mile-loop I do regularly focusing only on technique I watched in this video and ended up running it faster than normal and felt better than normal at the end. Technique made all the difference. Especially relaxed arms and midfoot. Thank you.
Tried to run 5mi yesterday (normally I can do this but had medicine change and was already exhausted) I got to 2 and couldn't do anymore. Going again tonight and hoping for better results. Never know about the mid foot thing, but I'm hoping I can have a redo! Feeling confident!
Thanks for this video. Makes complete sense. I'm 62 and a brand new runner. Still at the walk 1 minute then run 1 minute phase, but I suppose you all started there. Fairly fit from walking 5km each day. Wish me luck!
Good luck!
How has it been going? I started jogging just over 2 months ago but realised I need to learn technique
Good luck, mister!
Do we get an update?
Good luck sir. I'm start running this month consistently. This video help me what I'm lack off.
With regards to arm movement, your arms are really important if you want to increase your steps per minute. Don't move your legs faster - move your arms faster. Your legs have to keep pace due to the contralateral nature of walking/running. Doesn't sound intuitive but it does work.
Yeah its crazy how much this affects you. I carried my phone on a couple runs vs having it in a band and there was a 2 minute difference in my miles
Thanks very much. I’m a 54 year old man and I’m in the process of replacing some bad habits with good ones. I’ve never really ran before but I’ve now completed Couch To 5K, and I’ve found running to be a really fundamental part of my life improvement. Having said that, I’m still rubbish at it and I’m finding the help and advise from your channel invaluable.
¹×
Awesome! I wish you luck
How has it been going? I just finished couch to 5 k last week and have come here to improve my technique. I think I'm hooked
I also consider running a great tool to replace the bad habits! Wish you good luck!
I’m starting couch to 5K and it’s been really hard.
my brother says i run like a dying giraffe so i’m trying to fix that rn
@@hydroflasksarecold4831 hahaha great coach
my dad said i run like i’m a wobbling penguin :)
I want to see u running since i haven't seen dying giraffe
Giraffes are fast
😂😂😂😂😂same
don't be embarrassed by your running techniques, your doing great, progress is progress no matter how small.
I felt dumb for searching "how to run" online but I actually learnt something today and it's this kind of information we should get in school during PE. My feet keep on tangling together and that's probably because of my posture so THANK YOU SO MUCH for this video!!!
Even after all my years in the Marine Corps and exercising all these years, I learned so much from your video on running form. I wanted to be able to run better, longer. I followed the tips in your video and my run this morning felt so much better. Thank you for making this video. :)
I’ve always loved watching how Heather runs. Her running form is near perfect!
Thank you Ken, now I just need to get fit!
Heather Fell ....... You’ll do fine. 🙂
All the best in your 2020 endeavors. 💪🏃♀️🚴♀️🏊♀️🏆🥇
I always think, "Yup, the Olympics is showing."
I'm not gonna lie, I knew I was shallow but I didn't think it extended to my breathing too!
After a year of running "wrong" i tried this, and my calfs exploded.
In muscle mass? XD
Thats how you know its working lol
Don't get her wrong. Running on the front side of your foot is wrong as well. The point is to make a push with the middle of the foot and under the center of mass. It can be achieved both ways with running using the heel and using the tip of the foot as well. But the trick is that in both cases it's just a touching point meanwhile the main hit and push is in the center. Forcing new "technic" with mistakes can lead to injury, beware. If you wana change it anyway - better do it with a coach.
Hahahah
What part of your legs were you using if not your calves?
So this is all fine, but what about Naruto running? I feel like we missed a crucial running style
'we'?
Real mature, jackass
right!?
@@FUUA-camCensors real badass, jackass
@@FUUA-camCensors r/woooosh
Nice to hear some of the reasons behind common running exercises. I'm currently practising to tilt forward more as I'm leaning back and pulling with my legs too much
I spent most of my life landing on my heels when I ran, and I felt like an elephant. I was always the slowest runner, even when I was a very fast swimmer. Even as a slim person, I was slower than the obese kids. It was humiliating. I always thought that bad running was just in my genes. Then, my husband told me that I should try landing toward the front of my foot. Now, running is so natural and fun. WHY didn't they teach this is PE when I was little?!
This is exactly what I have..
You’re not supposed to land on your heels??????
PE doesn't teach anything
Exactly, except I'm obese, so if I run for even an ⅛ of a mile, my shins literally feel like they're going to break, and I've never understood why other kids who were bigger than me could run further
I'm here because I forgot how to run during COVID-19 lockdown.
Same
Im here because i learned i don't know how to run during covid19
"i'm in this comment and i don't like it"
😂 😂 Same
Hahahaha same
Wow, I never thought about how my head placement affected my runs! Now I understand one of the reasons I struggled so much today! Thanks for the video!!
Exciting, good luck implementing this in your runs!
Visiting this video as I think my horrendous running posture is causing me knee injuries (runners knee, luckily not tendinitis)...... bad heel strike, foot rolls out to in as it tries to mirror my walking style, taking all these points away and practicing my new learnt form in the garden tomorrow! Thanks GTN!
Thanks for the vid. I'm 52 and have always been in occupations that required me to run, military, diver and fireman. I did it, but, hated everyminute of it. Now I know I've been running flat footed and corrected it. You're awesome thanks!
i ran cross country in high school and had to stop after dealing with stress fractures and shin splints. i picked up running again last month and started dealing with the same problems - so glad i found this video, wish i would’ve learned proper form sooner. thank you for the help!❤
Thanks, this was really straight to the points with really good practice ideas.
Before running-
NO FOOD FOR TWO HOURS BEFORE RUN. 15 minutes of warm up ( leg stretches, back exercises. Have correct running shoes that works for you. Having a sip of water before going on your run.
DURING RUN.
My breathing technique is breathe in through nose, hold for 2 seconds exhale through mouth. Then when I need to push myself ( change of pace/ inclined ) do the same and then breathe through mouth hold 1 to 2 seconds.
Keeping back straight while running, not slouching.
Listen to music, something high beat. Keep to a pace that works for you. For example
1mile - 7.30 mile
2mile- 8.30 mile
3rd mile 7 minute mile.
AFTER RUN
Run one day and then 2 days off. Have a water bottle ready for you when you're back to your start point.
Disclaimer been running more frequently, however since carrying out breathing/ correct gear/ warm ups/ pace etc I've improved speed by 5 minutes.
May I ask what exercises you do for a warm up?
@@Sheemalhiable I recommend first just shake your feet get the blood flowing into your lower body ( reduces chance of injury) each foot for 30 seconds.
Switch to hamstring stretches, use stairs for further support. So stay on base surface just lift your one leg on each step until you physically can't go any higher. Hold each leg on the stairs for 30 seconds while trying to reach your foot.
Next exercise Sit on the floor and try and reach both of your feet while sitting down. Hold for 30 seconds.
Next stand up, stretch your knees.. lift your foot up bend foot behind you. hold position for 30 seconds. Once you've got the balance just pretend to be kicking a ball while having your foot behind you. ( Should feel your knee feeling more flexible.)
Stretch Groin, so simply lift your knee and rotate 360 degrees slowly for 30 seconds without touching floor.
Lastly stretch lower back. Lay down on the floor, with your face facing the floor and do the Lumbar extension and the thoracic extension.
Even when not going for a run, its worth trying to do some sort off stretching exercise each day.
hope it helps!
@@jm23970 This is so kind of you! Thank you so much for taking the time to give me advice.
I just followed your warm up before running a 7.5km and felt so much stronger during my run and got a PB!
Thanks again :)
@@Sheemalhiable No problem! I am so proud of you! Any questions or anything I can help with I'm more than happy to help out as best as I can! Well done again!
Hey thanks guys. Studied a ball of this over the years. But this condenses much of the really best advice .... no bull. Quality content. Thank you!!!
I appreciate this channel a lot. It was mark's video on breathing which made me like instantly go form 8km/h on my aerobic block to 12km/h. I used to inhale from the nose and exhale from my mouth. Now 2 step inhale and 1 step exhale and I run fast.
I'll put this technique to use today and for the next 2 weeks and I'll report my results.
Do you use a treadmill? You might like checking out my channel, if you do. Cheers!
Result bata bhai
i have been coming back to this comment every day for the past 3 years in hopes of an update... i'm starting to get fatigued...
Thank you so much for this, my knees hurt so bad after running! I cant run everyday because i need to take breaks... I tried running flat foot instead of heals first or toes first, and no knee pain happened! thank you ❤️
most importantly, run slowly! If you're breathing hard you're going too fast or the terrain/elevation is too much for you.
My ankles really hurts when i run, this kept happening for 2 years whenever i train and it did not improve at all, i lost my motivation for training, became fat and lazy and now i want to come back, even when my ankles hurt so much, i had a good body, because i kept training even when it presses hard on me, i even took breaks, came back, same pain...
I asked my boxing coach, he just made me do "put your leg on a high place, then move forward with you body and come back, repeat" which helped temporarily but it gets back at me when i start running again, frustrating
Im a terrible runner and ive just started a 16 week beginner's program to train for my first triathlon this upcoming spring. It's gonna be a long road and fundamentals are key to growth and covering long distances. So, thank you for this video and here's hoping it makes a few future running days and brick sets ahead just a little less painful!
Terrible runner, beginner and you're going to do a triathlon? I'm struggling to be able to run 2km's after almost a month. How did you do?
I've been able to slowly work my way up from running 5 mph for 10 minutes to running 7.3 mph for 10 minutes. THEN I became interested in running form and came across many videos that have similar advice to this one. This video is particularly good because of the explanations and exercise tips.
Anyway, after applying the principles and changing my form to avoid heel striking and to adjust landing points, I am actually only able to run for 5 minutes! And I also got shin splints. What I take away from this is that the parts of my body that are needed for proper running form are weak, and need time to strengthen up
I used to get shin splints each time I would try to get into running again. Then instead of running I started walking up and down hills each day. With a very steep hill at the end. After 3 months of that I tried jogging, and now some actual running, and no shin splints. My knee hurts from running downhill, so I won't do that again for awhile.
I started searching for beginner running help on YT yesterday. I found this woman. Today I did my first walk/run in my neighborhood. I’m 41 and 270 pounds. I’m 50-70 pounds overweight as I’m 6 feet tall. I’m going to do this every day until I can call myself a runner. It’s never come easy for me. I hated running even in my teens. Today my shins and low back were screaming and my breathing became labored.
Don't run..interval walk/jog
@@ggpmf This idea didn’t last long. Big toe, knee and shin pain 🥹
Phoebe Buffay are you watching this?
Pheobe has perfect form
@@davidoftheforest That's not what I meant.
I was referring to the episode"the one where Phoebe runs"
😂😂😂😂
@@Epycgirlie84 I like your username 😂
@@vidhikhurana8173 I know lol
I had surgery on both of my knees at 19 and never fully learned how to run again. I am now 28 years old and can’t wait to get back into It because of your video. Thank you! 🥰
This really helped me overcome the challenges i faced in my running times.
thank you so much!
2 things:
1. Body parts
1) head:
-don’t look up or down.
-place ur eyes at the middle of the room and far from u
-angle: not incline to left or right
2) shoulder, arm and hand
-shoulder: relaxed and not moving. (But only moves as a result of arm swinging)
-elbows: bend in
-arms: swing range is not far from torso
-finger: relaxed and not clenched
3) hips:
-front hips: lies forward
-back hips: generate power
-every part of hips: relaxed
4) knees: bend in and relaxed
5) foot:
-land on midfoot
-land on at the same line as torso while making the foot to be ready to move back wards
-ur foot lands and let ur body move pass it.
6) breath:
-breath in: tummy moves forward
-breath out: tummy shallows
-breath deeply to make tummy’s movement apparent
2. Body alignment
-head, arms, shoulder, knee and foot aligns to form a line like this clip’s thumbnail
*PS: if there is any mistakes or misconceptions, feel free to comment and correct it. ;)*
I’ve been running on and off for about 7 years and I took some track and field, but my sister is just starting to run and I want to help coach her. Could you do a video on how to train for mid distance? This video was really really great!
I haven't run since I was young. Now 55. First few weeks, only slow and very short distance of 20 - 30 yards then walk and keep that going for 5 - 10 minutes then break then keep this pattern going for about 30 minutes. Knees were in pain even thought I was stretching. Followed your video and the next time knees were a little sore but definitely not the pain from before. Big difference. I was doing everything wrong except the arms. Thank you.
I'm starting to run again after my second knee surgery and I hope I can use these techniques properly to not ruin my leg soon again :D
This was actually so helpful. B4 this video when I used to run really fast I’d fall over and stumble by becoming off balance and my feet couldn’t keep up with the momentum. but after I kept my upper body straight I have so much control
i was making an animation of someone running and this was very helpful. thanks!
This is an EXCELLENT video. Thank you so much for the clear and concise explanations. No long winded anecdotes no one cares about or B-Role fluff.
Exceptional tutorial. Thank you so much! I will incorporate these drills and give running a try. I'd like to become one of those ppl who are good at so they both fully enjoy their run time and abstain from injury. God bless you for this detailed vid.
Oh Wow!! Game changer!! I'm 57 just started running 5 to 6 KMs 5 days a week and after watching your video yesterday implemented some of your great tips and almost NO FATIGUE!! Runners High !! Thank you 🙏
Great informative video. I have been suffering from lower back pain my acupuncturist suggested I worked on my running technique and found myself landing on my ankle all the time, that is very hard on your lower back so I will implement the tips on this video to correct my posture.
As a senior in my 70s, I have found that the very best piece of "equipment" to get is the "hang bar" - they are very inexpensive and you can just get the kind that "slip" into the doorway. I have worked out since I was kid and to me, this is the most overlooked part of exercising - you have to loosen your spine and an anti-gravity machine is great, but they are big, inconvenient, and fairly expensive. It will also do amazing things for your shoulders and arms. I started with it due to a pretty serious shoulder pain/injury - I started VERY slow and easy - just reaching up to the bar and holding for a few seconds and then slowly allowed my body to drop more and more to add tension and within 3 months, it was gone. I do the "hang bar" every day and even do leg lifts as well. Try it, you will be very glad you did - I promise. Most days I can actually hear my back "popping" and feel the relief.
I hope it helps my post jog back pain too
I can almost certainly swear I cured my runners knee by switching my walking style from heel first landing on the ground to mid-foot landing first. It activates my entire legs muscles and that's how my runners knee disappeared overnight.
At first, you look like you are limping but it works.
I tried this and I tired EXTREMELY quickly. One mile in and I was done.
Normally I run for about 3 miles before I get tired at all.
I’m hoping that it’s because I’m using a lot of muscles I’ve never used before. 🤞
@@TheMichiganFisherman I hope your knee improves.
And yes, you activate some muscles that have gotten weak from non-activation.
I learned how to sprint by taking cab rides when I had no $🇨🇦.
Just came across this video, I am a 64 year old man running the San Francisco half marathon in two weeks. Super helpful tips!
I'm a flatfoot and it just pains a lot after I run but I like running and am determined plus this video helped me a lot
Very helpful, tnx!
Thank you for this. This will sure help. I have mobility issues and chronic pain due to injuries. I do walk, a minimum of 5K most days. I've done 3 virtual marathons in the past 2 years and a 50K just weeks ago. Knowing this should help hopefully to get beyond the pain.
Beginner here, this has been the only helpful video I’ve found across UA-cam. 👏🏽 thank you!!
Thanks for the upload, very informative as always. I've suffered from ITBS in the past and trying to get back into running gradually to avoid further injury. There's so many interconnections with your points here. I read that simply keeping your head straight and looking far ahead is a big help, as if you're looking down at your feet it comprises your entire structure and probably causes you not to utilise glutes as much. Likewise having a weak core also seems to compromise the form a lot. Will try the exercises you've mentioned here for glute activation and keeping knees under the body during stride - would it be good to do those directly before a run as part of a warm-up?
I’ve never been a fast runner for as long as I can remember. At first I thought “maybe it’s because I’m not skinny.” But now I realize that it was my posture the whole time. I gave this video a try and now my calves are burning. Gonna keep your tips in mind next time I run. Thank you.
I never knew I was a shallow breather.... this could be a game changer😂
Heather doing the penguin run at 6:47 is my new motivational GIF!
I have been running on my toes for over a decade and every time I start a running regimen I am forced to stop after a month or so due to shin splints and other injuries. I had two coaches help me see this problem and I have been trying to land farther back on my foot so that my entire foot makes contact with the ground while I run. I already notice a huge difference and am able to run farther and for longer without pain and no injuries yet!
actually running on your toes is in fact the correct way to run if you want to maximize efficiency, it maybe that
a. you are running to slow in which case landing farther back on your foot is preferable
b. you have a muscular or structural structural weakness that is causing your calves to work overtime.
When I started jogging I used to get pain on my quads, shins and lower back. I started working out and focused on strengthening these 3 things and now I get no pain at all because the muscles are much stronger and are all firing when necessary.
Once you make it a point to jog quicker you are gonna have to land on your toes and do more strength training
@@David-ej1ps Thanks for the advice! I actually do a lot of strength training (many years of physical therapy has taught me that lesson), but landing closer to my mid-foot rather than on my toes while running has been the difference between injury and not injury for me. Maybe that is not the case for everyone, but everyone is different.
You are correct that I am not much of a sprinter.
That is my problem as well. I ran track & field for years and you were told to run on your toes. I also ran cross country just to stay in shape. But now I just run a few times a week and it's painful, even with the correct shoes. I know it's my terrible form.
Ingrid Stolt also recommend getting someone to record you front on. You could be landing too much on the outside or inside of your foot and also your legs may be crossing over. Once I fixed this my shin splints went away
@@mostunique5941 That's great that you were able to make your shin splints go away! My coach filmed me running at all angles which is how we diagnosed my issues. I am still running pain free!
This video is more helpful than i expected. I will say that one reason someone might want to land on the ball is their feet is if, like me, they have plantar facilities. Not only does this technique prevent the strain and inflammation of tendons, it can also help strengthen those tendons over time.
This was a very well thought-out video. Usually running tips concentrate on one or few specifics. E.g. I wasn't aware of the benefits of tilting the hips backwards. And the breathing part, though kinda common knowledge, still touched a sore spot.
In a word: great!
I have to learn how to run the "right way" since everybody laughs at me in school and I am bullied for it. This one girl even came up to me (my friend) and said "They aren't laughing with you they are laughing at you, including me." she is still my friend and even though she said that months ago my anxiety won't let me forget about this, so thank you for this video. Maybe now I can fit in, so I am hoping that this works!
Top grade friends you have there.
Ok let's go deeper into the anxiety. It's not anxiety that lets you forget things, it's your memory. I still remember things that went wrong or people that did me wrong in my childhood, everybody does. Putting feelings in a box and calling them names likes anxiety or stress or whatever only fuels those names and makes them real. Being scared or nervous doesn't make you anxious or stressed, it just makes you scared or nervous.
Get in touch with your feelings without overexaggerating them.
That being said:
Be proud of how you run, train hard, maybe you'll outrun your "friends" in a few weeks or months, having a good running style doesn't only prevent serious injury in short and long term (if you have or get a medical background you can actually see how people are damaging parts of their body with certain running "styles") but it also makes you run faster and longer.
@@MrPoldekrosmol Anxiety is a real thing, not some scary word that makes things worse. I get where you're coming from but please don't assume that every people talking about anxiety is just "exaggerating", as it is harmful and unhelpful for them!
it's easy to be an armchair quarterback! Anyone who at least tries is doing far better than the fat asses critiquing.
Awesome! It’s about time that somebody did this. Many thanks.
Thank you so much. This video perfect for me.
Thanks alot had to forward this to my friend I run with
New runner here. Today I was running and towards the end of my run I saw a man running who had such a different posture then me. It has led me to research how to run correctly lol. Will be trying out these techniques on the next run. Thanks!
I prefer to run with my torse leaning super far forward and my arms trailing behind me. Its faster.
My mom was a cross country marathon runner, she used to run 26 mile marathons. I'm not a distance person, I'm a sprinter. I'm trying to condition myself for long distance vs the quick speed running I'm so used to. This video was really helpful for me :) I just like running in general, it's fun and relaxing too. 😌
Awesome. Pools will be closed for who knows how long. So, time to transition into running and cycling!
Sadly for me it was my time to transition to swimming actually :-(
Aaamen, Bro!
nobody rows...
Pools closed
I like how the run model at 6:46 is laughing at her own absurdity of running with hands to her side
🎶 she's a runner she's a track star 🎶
🎶she can run away when it gets hard 🎶
Thank you so much for this video, it has been really helpful for me now that I´m trying to get back to jogging!
Lots to think about which takes my mind off that whingey first km 😂😜
Hi, i just came back to speed skating and have a lot of running sessions. Thanks to you guys I know what to work on 😉 have a nice day you all 😀
you know you're at rock bottom when you have to look up how to properly do something you've been doing since you stood on youre feet
you were walking not running, even if you were running it's just basic run that doesn't last for long
Thank you so much for this, my knees hurt so bad after running! I cant run everyday because i need to take breaks... I tried running flat foot instead of heals first or toes first, and no knee pain happened! thank you ️
Is anyone learning how to run in case of a zombie apocalypse? i am, cuz i cant run over 10 seconds without twisting my ankle
I’m 75. When I run on the treadmill I find my balance is not great. Tomorrow I will run on a local track for the first time. I used to run in my midto late 60s. Thank you for these informative videos. I hope running outdoors will improve my balance problem.
That movement when you’ve been walking wrong your whole life
Really really thank you, sounds dumb but i literally just learn how to run properly😂 i saw the video and went for a 30 min run first run in my life that nothing hurts my knees are fine i can walk and my heart is not going crazy i didn't even need any water THANK YOU❤
Instructions unclear - run a sub 2 marathon
As a running technique coach this upright running posture results in bouncing. The arms play a key role to generate power through the chains.
I am confused now. I am trying to jog 5km. Do you suggest I lean forward slightly to reduce this bouncing?
Thank you for sharing your knowledge 🥰
Now I re-learned how to run 😂🏃♂️
*true story*
Man, I'm in high school and have been running wrong since middle school. Thank you so much I really needed this!
Happy to help!
My form is atrocious
Great presenting, Heather, clear and precise. I’ve been enjoying your C25K series too.
Run like COVID-19 is hot on your trail.
Savage Poet he dead 👀
oh if you only knew what we were heading into :(
thanks for the great info! easier said than done. I found running at the beach in wet sand allowed me to examine my footprints. I had way too much heel strike! and resulting in sore heels and plantar facsitus. also keeping my knees slightly bent seems to correct everything.
i thought that the heel kicks to the bum - drill - looked like an audition for Riverdance 🤣
Im old with bad hip knee and ankle! But im running now...and now to figure out techniques! I hope I can. My lower back is sore after running but overall i feel so much better
I feel this video is running advice for people who already know about running, rather than real beginners. The speech is fast, the videos are helpful but short and fast (why not slow it down?), the main points are all spoken but could be reinforced with bullet point graphics, and there is so much potential for graphics on top of/ in addition to the technique video clips.
I downloaded an app that simulates a zombie apocalypse, you can hear the noise of zombies approaching you and if you stop the noise gets louder. It's terrifying and I can't run like a normal person
The cops still got me
☠️
I have just started running and my stamina definitely is not the problem, as I am not tired after my runs. The problem is I have to stop after 2km due to immense calf and ankle pain. I have realized I do not have the correct form and this helped so much!
I’m dealing with the same right now! Came to this video for tips. Glad to hear you had improvement! Can’t wait to try these tips myself.
@@tayhutt1035 Best of luck to you mate!
Tricky to run looking ahead when needing to watch for tree roots!
i tripped on an acorn and chipped my tooth smh😅
Thank you for sharing . Very nice coverage of the topic. We might have been borne to run but shortly after we were made to site learn and make money. For most adults that have not run for a long time getting back to running is to be done gradually as not to get injured. Running has such a direct way to remind us how weak we have become.
Most of us are very mentally Smart and physically weak. That can be used to our advantage..
Just a reminder that the reason you like the performance of your super hero actors is because they hire excellent stunt man double. So even our favorite action hero at one point were borne to run but that changed over time.
Get back to running gradually and you will stay out of trouble.
Take walks often at the beginning it is a smooth transition from the sofa.
In any case great video as running in good form prevent many of the injuries associated to running the wrong way..
I've always been fast when it comes to running, but I feel like my posture is way off, I land more on the front of my foot than the back, my head is mostly looking down and my arms are all over the place
Watch Natascha Oceanès video then. She goes into different distance running tips and postures. Very useful. As is this one. Ps. I hope I haven't butchered her name too much lol cos I'm not sure on the spelling.
Thank you for this! I liked how you broke everything down and kept it flowing. Will definitely share this useful info with my students who train for obstacle course races.
I just kinda meditate while running. My body did most of this on its own automatically once I turn my mind off.
that happens to me after 3rd mile and next thing i know im at 8 miles
teach me the ways
That’s so cool
This guy doesn't even need legs. He just floats around the trail.
itspugs the secret is to distract yourself. Put a video and get to it
Just what I was looking for! Thank you! I'll get to work right away!