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.
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!
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
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!!
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.
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.
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.
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.
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
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.
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!
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?
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!
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 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.
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.
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.
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!!!
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.
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.
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.
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).
@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!
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
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 ;-)
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.
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
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.
I find that this information that was presented on a video formatt for RU-vid 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.
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.
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.
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!
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.
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?
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.
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!
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 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!
I go for daily runs of about 16 to 25 kilometers. When I'm "on pace", I run with good form. Because I feel that my body, as it gets more used to running, adjusts to my demands. :) Quite automatically I listen to my body. I want to feel no "pain and resistence" while running. I want the feeling of flying. When I focus on that, the form follows. But when I slow down I tend to run with "lazy feet". But that feels great too. No proper form I guess, but it feels good. Some parts of my run I even walk for about 2 minutes. So, overall I'm running with good technique. But above all I listen to my body.
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.
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!
......This is what you do.....Lean forward.... I'm telling you...lean forward just alittle bit while running(not so much to stumble) and you'll feel alittle less stress on the body & legs..it'll feel like it's your "resting point"..BUT this actually helps your legs move faster BECAUSE your body's reflexes will not make you fall..instead it'll make your legs strike the ground a bit faster to stay balanced(to not fall over).
I'm only watcing this cuz i wanna jog/run but my body is being stupid. Idk if only organ failure wasn't a thing. Yet, i'm stubborn so i may just use these tips tonight.
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.
Keep pushing it's worth it, and no amount of training in shoes will ever ever be the same even if you run on your "toes" which is really like running in a sleeping bag. At full speed barefoot I swear it's just my toes touching the ground... leaned forward, afraid i'm going to "tip" over but feel the full strength in my body keeping the natural super movement going , and even at full top speed I still have 100% control of my body, I can teeter the speed down.. then back up.. very controlled.. just ask Usain Bolt
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.
I've noticed that some coaches say: when you bring your foot of the ground, you should rise your heel above the knee level. You don't do that. Is that wrong or something?
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?
@@BornToRunCoach thank you‘re Right . Passt two days i had Short distances of Running without having pain. After having several disk injures in the Last 3 years i did. Tonnes of Research what to do and how to treat That. Lucky i found the Work of Dr Stuart mcgill . His advice was the only one That helped me Allot. If anyone have disk Injuries Check out what he is saying. The back machanic Book from him is also eccellent .
