Focus on what’s IMPORTANT for your running performance!

Fredrik Zillén - Running Technique Specialist

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Seriously, how hard is it to understand? First you take care of the basics. Then you can take the rest in the order of importance. If you want to build a house, you start with the foundation and continue with the walls and roof. The exact shade of black for your toilet flush button might not be so important to focus on before the other things are done. But when it comes to running and pretty much any other form of training, many people spend a disproportionate amount of time and money on things that only have a marginal effect. This video is a reminder of what matters most to your running performance.
Don't forget that I'm also a meme maker (actually published a book, in Swedish, with memes about running). I've started putting them last in my videos under the tagline "Words of wisdom for runners". So also in this one. Don't miss it.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
Paul, UK
"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA
”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so refreshed both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons
"I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!"
Andrew
”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
Read more testimonials here: fredrikzillenonline.newzenler...
The course in English: fredrikzillenonline.newzenler...
The course in Swedish: www.fredrikzillenonline.se

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Опубликовано:

2 авг 2024

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Комментарии : 58

@dinicti 8 месяцев назад

Perfect advice! This is greater than >99.9% of what is out there. Thank you

@grgr6720 8 месяцев назад

This video should be the only running advice available on the internet...

@robertoflores2786 Месяц назад

Spot on advice. More people need to hear this. Sleep Strength Run more Eat better

@Kelly_Ben Месяц назад

Gah- shoes on the pillow! TRIGGERED!!! 😂 Another banger of a video, thanks! From someone with a broken circadian rhythm who simply can't sleep, so focuses on all the other details.

@alanshrimpton6787 8 месяцев назад

Funny you say sleep. I'm watching this, 4:30am because I can't after my week of nightshift. I am though watching it in bed.

@bartekzielinski1645 8 месяцев назад

Alan, have you found that running helps you cope with shift work? Or does running make your shift work tougher?

@alanshrimpton6787 8 месяцев назад

@@bartekzielinski1645 neither. My shift work means I run in daylight always. Even though I can be tired.

@GTE_Channel 2 месяца назад

A week of night shifts is brutal. There are much healthier nightshift schedules now a days. Have done it for 15 years without real health issues but I'm glad I do not have them anymore.

@bilgyno1 8 месяцев назад

Great down to earth advice! At 46 started running again after a 10 year break due to injuries. Finally taking it slower and building up volume and after about 6 months getting as fast as I was 10 years ago. Now at around 40k km per week and enjoying it like never before. Goal is to break 20 min on 5k first, then see if I can break 40 min on the 10k. Would be awesome if I can achieve that before I turn 50. Anyway, off to bed now 😊

@javierledesma370 3 месяца назад

You nailed it, man! Our obsessive attention to details is in the end just a search for excuses for not having the clarity to cultivate what really matters... You’re so wise and light spirited! Thank you for slapping us all and sending us to sleep!

@kevinclark5086 6 месяцев назад

I can't lie this one cut deep. 😂 I probably do all the things mentioned. So from now on I will stop being such a nincompoop. I've also subscribed so I can see what else I've been doing incorrectly.

@placeborhizomes6708 8 месяцев назад

Implementing the tips and techniques from your videos has improved my form and efficiency-thank you. Also, appreciate someone calling BS on the obsession people have with shoe weight.

@-esox-3714 8 месяцев назад

Absolutely great video, from laughing out loud nodding to feeling personally attacked to nodding and laughing again and so on xdddd

@TheRetson 8 месяцев назад

😂 I watch most of your videos but this I think is the best yet! So so true,, no point in worrying about the small gains if we’re not doing the basics correct! Keep up the great content, thank you 😊

@smothyism 8 месяцев назад

Great video. You're one of the best out there, and I will look into your online course. I am happy with my form but want to polish it off and be certain. Chasing sub 3, I looked everywhere for tricks, and now I think it's time I put that time elsewhere. Read two books and watched thousands of videos over the last 4 years, I enjoy doing so and can say with confidence that you cut through the niose and have the winning formula.

@SaulLunaGalaviz 8 месяцев назад

This is some great content, not only science-based info but not sugar coated as it should be sometimes the training when you're losing focus. As always, some great info!!

@andreturazzi6178 2 месяца назад

That’s what I tell my friends all the time! Thanks for making it clear!

8 месяцев назад

Totally with you on this one 👌

@ElteHupkes 8 месяцев назад

I haven't watched the video yet, but I'll go tell my girlfriend I need to buy new shoes now.

@francescocasadei8840 8 месяцев назад

Well said, you're a very wise man!

@runnerfromhel 7 месяцев назад

Thanks. Very refreshing tone.

@jamesb.walker9177 8 месяцев назад

Excellent as usual :]

@elvyskennethmiguel8817 8 месяцев назад

So simple and direct to the point! Bullseye

@wendyberdan7830 8 месяцев назад

You crack me up! And your videos are spot on! This summer I got the detail disease and my running suffered as I wasn’t enjoying it as much. I dropped the details and voila! I started enjoying running again. Thank you!! I wish to run for a long time so I needed to see the big picture instead of the weeds. 😂

@dietervernaillen4722 8 месяцев назад

Best video yet. 😊

@sobasri 8 месяцев назад

Best advice.. thank you. I mean I have seen all the running videos in RU-vid 😂. Can you please do a video on rhythm in running. Especially finding your own and how to maintain it throughout a session. Thank you. ❤

@askhatsattybayev8903 8 месяцев назад

It's very interesting to watch! Your irony makes the video much funnier.

@RaoBlackWellizedArman 7 месяцев назад

Thanks for this video. As someone who is a regular gym member, I have found that gym sessions adversely affect my running performance. And NO! It's not because of inadequate recovery. And NO! It's not a temporary effect. Everytime I hit a PR in the bench press, for example, my running goes back to where it was 6 months before that and it's permanent. I don't know why no one else mentions this... maybe it's just me.

@DR-ti7yi 5 месяцев назад

you are so good at hurting feelings :))

@jimsumara6605 8 месяцев назад

Brilliant

@pillof 8 месяцев назад

Thank you. Good night.

@apayauq 2 месяца назад

currently in bed failing at tip #1

@3antra 8 месяцев назад

You are funny and right 🤗

@stuartrobinson1593 8 месяцев назад

Fredrik! Hero! Thank you. My pro tip: it’s pronounced “con- tin-EW-ity”. At least it is in Atlanta, Georgia.

@gloriab7801 Месяц назад

All fine, bar the sleep. I'm a devoted runner, but a few minutes off a 10k, in no way compensates for the exquisite pleasure of lying in bed, surfing You Tube, watching TV, reading a book, playing music, eating doughnuts ..... It's not even close.

@Kelly_Ben Месяц назад

😂😂 I feel the same about diet... I love the 80/20... good healthy food 80%, tacos, margaritas, and fried ice cream the other 20%! Life is short, eat the yummy stuff!

@robertstan2349 8 месяцев назад

'well i don't care' 🤣

@DavidDeeble 6 месяцев назад

Let me know if you need tips on proper juggling form, Fredrik! ;)

@AlexBartnik 8 месяцев назад

I have a question! You have a lot of videos about running how cue x, y, and z can ruin your running form or shouldn't be taken at face value, etc. What are some cues you think do work, and what cues would you give to a beginner runner?

@SpringSnabbare 7 месяцев назад

I agree that many of my videos address what NOT to do or what is not so important. This is largely because I started the channel because I was so incredibly annoyed with all the nonsense about running technique. People who don't have the slightest clue about how biomechanics work stating unwavering principles. "All good runners land on the forefoot", "180 steps per minute is the optimal cadence for all runners", etc. So I largely make videos for anyone interested in running technique and try to nuance and deepen knowledge on questions that often arise. That's why my videos look the way they do. To your question: The first time I meet a runner, whether a beginner or an elite runner, I almost always do the same things. I usually start at the shoulders and work my way down through the torso, hip and knees before going back up to the hip and ending at the shoulders where I started but in a different way. All movements are like chain reactions of other movements in this flow through the body. For example, if a runner runs in a seated position, it could be because of the rib cage or how the foot moves after it leaves the ground. So I can rarely say "move the hip forward" even if the hip is far back, I have to look at what causes the position of the hip. But what causes the position of the hip can come from another thing that comes from another thing, etc. That's why I always take my time so all runners can find this flow of movements and chain reactions. So when everything is in place, there are not many things you need to think about, most of it happens by itself. What you're really asking is for me to make a short version of my online course :) The biggest difference between working with beginners and elite runners is that the beginners run in a completely different way from the start while the elite usually already run very well, but they do not know what they are doing, they just run. Then it's my job to make them aware of what's going on so we can go in and tweak small details here and there. But everyone, regardless of pace, benefits from this flow of chain reactions, although of course I always take into account level, distance, surface, injuries, ambitions, etc.

@cubebeast6479 8 месяцев назад

Can you give any insights on Breathing at high speeds (3k speed,etc)?

@cpersable 7 месяцев назад

Breathing is good. Breathing is recommended!

@honza1859 8 месяцев назад

Great advices. What about "running more " - is it really better to run more but really slow eg 1,5 hour - or to run less, faster about eg 1 hour?

@hektor6675 7 месяцев назад

You need to do both

@clivewitcomb2839 8 месяцев назад

I have a terrible feeling that I know who I'm going to dream about tonight... 😜 X

@anncorrigan9370 8 месяцев назад

Can you tell me if running drills are worth doing - those high knees, bum kicks and things that look like they're from Monty Python. Many thanks

@Kelly_Ben Месяц назад

😂😂😂 Monty Python Ministry of Silly Walks!! Excellent reference!

@whycantiremainanonymous8091 8 месяцев назад

Have been running up to 140 km a week (though between 80 and 100 or so is more typical of most training blocks). Still haven't cracked 4 hours for the marathon. Keep trying. (Also, sleep a lot, do lots and lots of strength training, injuries few, minor, and far between, so running is pretty consistent year round, BMI around 26, average height, male, in my late 40s). I must be doing _something_ wrong...

@honza1859 8 месяцев назад

Hi, do you also practice any speed training?

@whycantiremainanonymous8091 8 месяцев назад

@@honza1859 Yep.

@SpringSnabbare 7 месяцев назад

Some people find sport very easy. Unfortunately, there are people who are non-responders, who do not develop like the average person. It could be that you are such a person. But that's a very depressing thought so instead I'm inclined to agree with you, you must be doing something wrong. The question is what? Have you tried following a good training programme for a marathon? Since you've done everything, I'm guessing you've tried that too. But have you really followed the programme? I have met many people who say that they follow training programmes but that they skip sessions or change them a bit or, which is very common, add some extra training or run a bit faster and/or longer than they should. If that hasn't worked either, I only have one idea left, it must obviously be that you have a poor running technique. I have read somewhere that there are online courses that fix such things 😃

@BDHo98 4 месяца назад

Simple: your BMI is too high.

@Kelly_Ben Месяц назад

Ever tried an ultra? Seriously... go sign up for a 50k or 50 miler with minimum/ moderate technicality and vert. I bet that's what you're body is actually wanting, and you're already just +/- a month of specified training away!

@dcdno_one2393 8 месяцев назад

Great advice. Don’t forget 1.5-2g of protein per kg per day with >30g at a time. Eat carbs to fuel folks!

@VRietySociety 6 месяцев назад

off to bed then

@TheCuratorIsHere 3 месяца назад

Sleep 🛌

@TheCuratorIsHere 8 месяцев назад

Love your sensible advice. Keep them coming. Would you have anything on sore calves for post-beginners, can do 5k in 23mins, but developing sore calves as I increase distance progressively. About 20km per week including one parkrun. Looked at a lot of running form videos and still, there doesn’t seem to be a magic bullet after months of improving running gait; calves soreness (burn not pain) remains and increases on mileage. Hiking seems to make it better. Could it be weak hamstrings and glutes making me use overuse my calves? This would be a good video topic as it appears to be a common issue.