An overview of #running stance and position, with tribute to the #ultra shuffle made famous by Australian runner Cliff Young. Essential for those tough finishes in an #ultrarunning event.
It seems like a lot of people commenting on this vid don't understand that this running technique is for ULTRAdistance: 50-100+ miles.... not even for the relatively "low" 26.2 miles of a marathon
I don't normally read through video comments but I am amazed at the negativity towards someone's personal experience and opinion. Kudos to you Thomas for taking the higher road. I came to your video after I experienced the technique on my own while attempting to avoid re-injuring my knee yet wanting to move beyond a fast walk. Your tank track image really helped! I've been running for over 40 years and have never sought to be the fastest or run the furthest - always just wanted to have a good 7-8 mile run and feel the high. I've been running for 4 days in a row applying this technique and normally after 2 days of my old technique I would have had to take a couple days off to deal with the aches and pains. Not so with this technique. Very cool. Thank you!
Cool, I actually discovered this technique today by myself as well when doing a 10km run and this felt much more efficient than the way I was running before. This "almost walking-running" style does not require you to jump up and down from one leg to another and saves quite a lot energy because of that. Some tips I discovered during the exercise: - if you wanna go faster, don't make longer steps but just move faster with smaller steps-- you feel like a ant scribbling around, but you'll be surprised how you can just keep going - if you hear your feet stomping on a ground, then your steps are too long - try to keep one leg on ground most of the time, this way you minimize the up-down wobbling and use more energy to slide forwards I'll do another try tomorrow and see if I can reproduce my experience, but I feel I can go a lot faster just by changing the technique. Thanks for the video, I am glad to know that a pro runner like Thomas uses similar technique.
Brian thank you for the comment. I plan to post a new updated most efficient running technique video. Coming soon with more experience and more developmental preparation for the body.
Hi Thomas. Thank you for the video. Im a marathon runner and always looking for videos like this because most of the utube videos show gazelle style running which is completely not relevant for people like me, running a marathon in 4 hours. i adopted the style u suggested by myself, i guess the body feels whats right for it, but its good that someone like u tells me that im going the right way
Just came across this video this guy knows what he's talking about, I'm a runner myself and have completed over 100 marathons, this technique Will work for you, even if you are a beginner, too many people worry what they look like When they run, this technique will get you to that finish line , that's what matters. ( great video, ) give it a try and see for yourself.
This is a good point. I've noticed a large amount of vanity in some other runners. It's similar with yoga type spirituality where some people seem to believe it's only for beautiful people in lycra, which is far from the truth.
I am a slower runner. My technique is designed to reduce energy expended and lessen impact. I am not proposing my style of running for everyone, only those who are looking for the easiest and most efficient way to cover the miles. Thanks for your comment.
the man explains clearly that his technique lowers the impact and reduces energy expenditure which is in line with what he shows in the video. In London's Science Museum there is a life size model showing how humans might have evolved if they would have not started using their brains and invent technology. One of the features in the skeleton is that the legs are shaped to be like those of a chicken which bend in two places rather than one. In doing so the joints absorb the shock when running. It has been well researched and proven that the human body is not fully adapted for the up-right position both for the legs design and the structure of the back bone.
Correct me if I'm wrong. This works fine for easy runs, but once you get 5-6:45 pace you need to have fast turnover and higher steps, and mid foot is most efficient and least injury prone
Zack thanks for your observation. It's possible that some of the form I suggest would suit older runners. It's interesting, but did you know that older runners comprise a large component of the running community? I'd suggest that both young and old have a place in the sport. So if my efficient technique helps older runners, I am happy.
Thank you. I'll be honest: I was a big heel-striker and I'm struggling to switch to a proper technique that isn't painful as I start out. This visualization is helping me a lot and it appears to be getting me going with less pain. I'll try the faster stuff later, but this has been a great place to start with my goal toward building up to long distance running.
Definitely with you on the footwear rotation, Thomas. It's something I've been doing for a long time now, and feel it definitely makes a difference in adding variety. Adding even such subtle variety to how the body is stressed from ground upwards can be enough to avoid some of the common overuse injuries, I find.
Thanx alot.i m very happy coz i m running in a same way that u show in your video.earlier i was very confuse abt the way i m running but glad to know i was right.thanx alot
Graham - My technique is designed for slow to moderate runners...when you get to the rocket pace you described, turnover is rapid and accelerated. That's another world to me. Are you a high speed runner? Thanks for writing.
+Adaiyah-Zerah Baht Yahudah sometimes running is difficult for me...I slow down to the "ultra shuffle." However I am changing my perception on that, now I would advise more erect walking rather than the shuffle. It's better for your overall body form. If running is hurting you, focus on a gentle foot strike, use the tank track motion. I hope it goes well for you.
This may give you a laugh, We have been using this same technique for well over 50 year's in the British Army , we call it the Brecon shuffle lol. We use it when we run with full battle order over long distances. It is very effective and uses less energy so you can go further and be more effective at the end... eg 28 miles in 5hrs 59 carrying 36 ponds of kit then weapons on top... :-) atb from Scotland.
Thanks for the advice. My goal is to run 1.5 miles in under 14 minutes. I've quit smoking, lost 50 pounds, and really worked on my upper body but now I just need to figure out this whole leg thing. :D
This technique works man . i used to run heel touching with high impact and used to get bad pain in my legs and shin splints .Couldn't run 1.5 miles. Then one day I saw an army guy running with a weighted backpack on the trail next to me . I ran behind him and noticed how he is running close to the ground. I talked to him and he gave an analogy of how a cat jumps and runs, it creates a shock absorbing under your knees and makes you run longer. these days i easily run 3 miles with no pain.With this technique i can even run up hills without pain.
Thanks for sharing. If I have watched your video earier, I won't spend 10 years to discover all these tips. With these all tips, I can run 16KM in a single day when my weight is 90KG. It really save MUCH power, and protecting my feet and joins from pressure.
superbthesonofman thank you for the comment. I made this video to help everyone get to the finish line. Engage the tank track motion and run calm and easy...save your energy. Gentle foot strikes.
That 'Ultra Shuffle' is pretty much how I started running again after spending three months on crutches after a skiing Utah deep powder knee injury. I tore my ACL, strained the MCL, loosened the patella, tore the meniscus and fractured the tibia. That was a decade ago. Today, in no way am I a distance runner, just a middle aged fitness runner. To avoid injury, I've learned that it is necessary to constantly change things up, whether it is shoes, distances, tempo, terrain or going to the bike instead. Sometimes I'll double turn where I do a routine run, and come back in an hour or so to do the run again. Sometimes I'll bike then run, or run then bike. And, the older I get, the more important stretching has become. When I try for a longer running distance, when I inevitably get tired, my stride degrades to a less erect posture - not quite an 'Ultra Shuffle' - but it keeps me going. Today, my running shoes are all Altra, Hoka, Nike Free or New Balance Minimus, and I can't understand how we ever got to those high healed running shoes of the 80's and 90's! I wish I had had today's shoes 30 years and 50 pounds ago when I used to freak bicyclists out by running alongside them.
I really think this video has helped me out big time on my running technique! Very informative and easy to understand, a quality video :) The like/dislike ratio is odd to me.. I guess the youtube community is a bigger fan of video segments than full ones! Thanks again :D
I think this will be useful for long races like marathons and ultras. Well maybe not all the way, but it's nice to know different running forms to use depending on our body's condition during a long race. I mean, I can use my usual form when I'm still fresh to run faster, then switch to this form when I'm tired during the middle of the race as a way to 'rest' my body but still moving faster than walking, then I can switch back to my faster running form when I think my body is ready for that again. I think I'll practice this on my next long runs. Thanks for the video!
Sarah thank you for the fine comment. I believe that the running community messages too much faster, stronger, quicker...we need to move out of that schema, relax, let minimal energy flow as we engage the miles.
My husband runs like you've demonstrated. He does say it works well for him to be able to run more miles. I'm going to give this a try. Thanks for the tips!
"Hello, thanks to this new technology, tomorrow morning, 20 kilometers to try, maybe you can run farther. - Greetings from Chongqing, China." Thank you for posting! We now share our love for running across the globe!
One of the things I tell people that I find helpful is that when you're running outdoors, you realize that you have good form when the topography 'leads you'. The only thing carrying you forward is good posture and steady rhythm of arm/leg movement, which should naturally 'push' you forward without excess exertion. Don't force your momentum, let it be dictated by downgrades and inclines. If you do this, you'll find that you can propel yourself even up hills simply from momentum gathered earlier, and you come to 'rolling stops' by leaning against your center of gravity, which you cannot do when you're leading too much with your feet. Let good posture lead you.
Totally Agree. I"ve done 50+ marathons in 30 years of running. Cured my plantar fascitis. Best way to learn this technique is start from a walk and gradually speed up. Drop the arms by the way minimize that, also. You should almost be scuffing the bottom of your feet. What happens when we HIT THE WALL? Even the most jumpiest toe runner will eventually end up DOING THE SHUFFLE.
Thanks for the comments. It seems that over a few decades of running, it's easier to understand my proposed techniques. Hard to understand that until you have been forced to take "finish" over "fast."
Thomas Mueller Thanks Dr. Yes, indeed I believe only the few of us(actually quite a lot) who have experience hitting the wall or doing crazy crazy ultra's(I commend you guys) can truly appreciate absolute efficiency from start to "barely" finishing. I believe in general "any technique" will get you to the finish line as long as the distance is within our "gas tank capacity". Now, choosing to pushing ourselves to go to the max at either speed or range or a combination of both(more realistic) get's into a whole new area of our amazing physical potential.
Thanks for this video. I am working up my mileage and into my Long Slow Distances in the high teens now. This video is very helpful as it focuses away from minutes-per-mile mentality, and more towards getting through those long mile sessions, which are the most enjoyable runs for me.
Thank you very much for helping my girlfriend with your tips, she can run far now without pain (she has a problem on right knee). Thank you very much. ++
Jose that is wonderful news. I am glad when my suggested technique helps others to enjoy running. Slow, easy, feet low to ground = less impact and less energy expended. Thanks for writing.
Personally I don't think this was too much talking. I found it very informative, and I learned a lot from this video. There are plenty of running videos on YT to choose from, for people who don't like 'too much' talking. I also like how you are very clear about this being *your* opinion - not like, "this is the ultimate truth".
Thomas I just ran a 1/2 Marathon this past sunday in Hoka Cliftons and experienced hardly and pain compared to the Pureflows I had previously run in. I might add I also got a PR (1:59:32) at 58!
"It doesnt matter how slow you go as long as you do not stop" -Confucius You keep going and anyone other person who wants to run. We're all gonna make it
Yes, I am a Brooks sponsored...20 years now. I prefer Brooks, but if that is not your choice, the running technique I suggest will work well with any footwear.
Yes, it is rather similar in style. I give credit to Cliff White on my blog, see the notes for this video at the top. FYI, I was in Sydney this past May and there was a special on Cliff presented on their public access network.
Dear Thomas, I followed your advice and ran 8.5 miles on the treadmill (1.30hours) very easily at the 24hrs fitness gym. I did not have the heel pain except that I had muscle pain near the bone above the heel. Many thanks for your videos. they are of great help and source of information. Could you share info as to how we can improve our running speed for marathon day and info on diet would be of great help.
The ultra endurance shuffle 6:35 is no secret technique...I use to do it all the time, but now its just used temporarily just to relax the muscles holding up the posture for a very short period of time then straight back to correct form. I never rely on this technique when I'm tired, as i believe it hinders the progression of developing stronger endurance and stamina but rather try to practice arithmetic breathing instead which is much more efficient and beneficial in the long run.
I'm not an expert runner, but I like how this video challenges the norm. I've watched loads of videos (and ran my first marathon in 2015), but still think concentrating on your body and adapting to what it is saying has helped me way more than forcing myself into a particular style. Learn how to change your running cadence and stance to ease muscles that are struggling etc. I also use the low & minimal stride when "running" off road when turning an ankle is a risk. Just my thoughts. Oh .. and if you're going to buy 3 pairs of trainers, my advice is find a brand/model/size that works good for you, test them for XX miles to make sure, then buy two more identical pairs. The times I come to renew my trainers and the model is no longer available is just irritating. Happy running!
Good comments from a different point of view. Please consider that some runners are slow and methodical and won't be looking for a "power engine." I offer my preferred running stance earlier in the video; upright with slight forward lean. The shuffle technique is used when all other resources fail.
That is a valid point. Some athletes push into anaerobic states in order to heighten performance. But consider this; that may be the minority segment of the sport. Many are trying to walk/jog/run at a slower pace. I'd suggest you analyze the entrants at any major marathon and note the proportion finishing past the 4 hour mark.
I never ever ran in my life! However lately I have been tempted, but afraid of injuries. These techniques seem pretty safe, and at a nice slow pacing, I will give it a try. Thank you dr. Mueller. Let you know how it goes in a few weeks.
Thank you Thomas for sharing. I am definitely going to try and implement your method. I am a bigger runner, and have realized that speed is not my forte anymore. I tried speeding up my cadence and focusing on a more barefoot style of running and found myself having massive IT band issues. I was worried that my gliding type of style was an issue because everyone seems to have their opinion. my style of running is not too different from what you have shared, thank you!
Ryan thank you. When you run "bigger" there is more impact to the ground. The lower your feet stay to the surface, the less stress upon contact. Yes, there are many opinions and my running technique may not suit everyone. But I am glad that it has helped you.
It was not intended as any kind of criticism, just a comment. Some people arriving at the site who don't read through all the comments might think this is an instruction video on how to run "properly" in all kinds of races. I would not not say I am elite runner, far from it, that's people like Ryan Halll and Mo Farah. I do tend to do very well in shorter races and find Pete Magill's drills to be very effective for 5k and 10k racers. You're right, whatever helps runners is of value. Thanks!
I am by no means an ultra distance runner. I'm a heavy guy, 265 lbs right now. I use these types of energy conservation techniques to push my endurance and minimize potential energy. I change running forms as I begin to tire in order to rest various muscle groups. I've never seen anyone discuss or advocate these techniques before but I can attest that they do work.
+Chris Talley thank you for the comment...and in my current state with flabby belly I am no ultrarunner, either! Just a jogger trying to get some miles and take it easy on the 'ol body. Do you change up your foot strike to adapt muscles? Good idea!
+Thomas Mueller : yes, I vary my foot strike depending on my speed. I also vary my arm and core involvement as well as my body angle. I have found that sometimes picking up the pace when I am tired is rejuvenating, so I will run faster and use more upper body in order to shift gears for a minute or two, then settle back into my comfortable pace.
Thanks for that comment. I must admit your knowledge base is a bit technical for me. I did this piece from personal opinion, 30+ years of running and what works best for me. It's from a conserve energy point of view.
Good comment...I don't know if I thought much about forefoot strike prior to the barefoot movement. My thoughts on running have been about feet close to ground, hence the micro adjustments.
Hi thomas am running 42kms this time not prepared too much i have run 4 full marathon @42.197kms this time abit nerovous because of less training.But your video is quite encouraging thank you very much. Warm Regards Kishlay, India
Thank you for writing. You are welcome to your opinion but oh no, it is no joke. My running technique may not be for you, but it may help others. What part is lol? When you're 42 miles into a 50 mile race and want to make it to the finish? So for some, this may make sense.
It is called running only when the runner loses the contact with the ground, when stepping. One can go around the earth like that, but just because the race is called "running", it doesn't necessarily mean that he will actually run. For who wants to complete a very long race, is better to either learn a proper running technique (not from this video), or to learn race walking, which will not lead to injuries.
George Ilie this is an interesting comment, thank you. I did not know there was a universal definition of "running." Could you please respond with the primary source for this definition, I would like to read more. It seems from your comments you don't support my suggestions and that it fine. We have an open marketplace of ideas. But I must state I am a bit sad. After 30+ years 80+ marathons and about 100 ultra runs...I was doing something other than running!
Of course, Thomas Mueller. An excerpt from Wikipedia (en.m.wikipedia.org/wiki/Running): "Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions[1]). This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight...". If you are not convinced about that phrase, check the bibliography from the bottom of the page. On Wikipedia, when an article is not generally accepted, it is marked as "has problems" and people are notified in the top of the page about this. In the case of running, there are no doubts. Because the technique suggested in the video may lead to injuries more than average running defects, the video deserves all the negative comments. I believe in free speech too, but as long as it doesn't hurt someone. As for your running career... Most of the ultra runners confuse running with hiking, but there are no hiking competitions, isn't? Feel free to do whatever you think you're doing, but don't suggest to others to do it. Personally I believe that the technique you suggest occurs when a runner's resources are depleted and his technique turns into a mix of walking/running/crawling.
George Ilie thank you again. I don't source from Wiki often. Don't recommend for my students and we define from a variety of sources. Interesting that you call ultra runners confused. Maybe we have different viewpoints than you. Isn't it wonderful there is open debate? As far as what I suggest for runners, note that my video has a disclaimer. It's all up to each viewer. This is only my opinion, so if that is not good for you, I do understand.
I don't like to make negative comments, as I know what it means to receive them. I'm also an ultra-endurance runner - and if you are running on anything but flat asphalt or a flat dirt road without embedded rocks, your technique really won't work very well. Propelling yourself forward so that you are able to compete well (i.e. reduce time) is to reduce your body and rotation weight, improve your gastrocnemius muscle strength/endurance, and raise your forward leg high enough so you aren't shuffling. Also helps with mid/forefoot placement. If you are running on trails, your shuffle will also serve to catch your feet on uneven ground. While it's hard to keep up the proper form in longer endurance races, it's important and helps in overall efficiency.
+Garrett Weiner thank you for the comments. I'm sure you are in a more elite category than me. Also you note reducing time...my technique is for those of us who are attemping to finish irrespective of time. And you mention shuffling on trails...yes please be careful, that is why I mention micro adjustments to the toes so that you carry them up and above terrain changes.
This technique can be used for barefoot running. The only thing that he's presenting is a technique for Ultra distance running. Its slower than the barefoot running style but saves a significant amount of energy which is what's needed for ultra distances.
Rodrigo thank you for posting a comment. I have tried to be age inclusive in this video. We don't want to ostracize any specific faction who may want to run, surely not a faction discriminated through age.
+Thomas Mueller you may have to change the title of the video, is misleading. Or you'll recieve a lot of comments like mine, you are selling a poor running form as the most efficient
Great feedback that is excellent progress. Remember that you are on a long building plan...slow and easy. There is only one best exercise program, that's the one you keep consistent at. I'd suggest you set aside 30 minutes a day, practice my efficient running technique mixed with walking. As you get strong, add more jogging and less walking. It's a process...
Randy thanks for the comment...this technique works well for heavier runners; feet closer to the ground create less impact when they land. Think more about stepping out long and low and be gentle on yourself.
I think, this technique is similar to the "Cliff Young Shuffle". Correct me if I'm wrong. BTW..this technique is mighty effective. I couldn't run more than 1km, but on the first day of trying this...i could bump up to 1.7 kms.
Gary thanks for your comment. I too have to constantly stay aware of an upright body. Think of that imaginary string that is pulling through the top of your head, lifting you straight and tall. This is the best way to support your body weight through your spine. We don't want to pinch those discs!
Very interesting video. I only run small trails in the woods but it should not be a problem trying this anyway. Dont know how much there is to gain when doing elevations but its fun to try :D
Funny I just started running for about 3 months and I run the way you do and it works great for me. I still have to remind myself to keep straight but I feel I can run much longer with the shuffle you suggest. Thanks.
Although I may not apply this in my normal days, it's an effective running concept which I'll apply it if I run out of gas and am in need the most energy saving mode of running to finish the distance.
links of me running SLO-MO : ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-5efQBAr8KSI.html NORMAL SPEED : ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-JdDAjvLU7_s.html hi, i have got injury in left leg's ankle's upper part... i was doing sub 26 5k, a month before, but taking proper rest and stopped running after injury i have been doing calf workout daily and taking proper rest and stopped running but, i was curious to know the right technique and hence recorded a video both normal speed and slo-mo. will really appreciate if you watch these videos and point out flaws and give suggestions for improvinng running technique
+tinny sharma I am not a medical doctor or rehab specialist. Videos cannot fully disclose how to perceive your own body during a run session. I would focus on the best form and then proceed with a fast walk. Assess then possible to increase to slow job maybe 13 min miles. Assess again. Build slowing and self-manage the form.
I'm a new runner thanks to some orthopedic surgery and adopted this style of running in order to avoid injury. I've been very successful in enjoying running and the benefits it provides. My only issue with your advice is about three pairs of shoes. It's simply too expensive! I have two pairs though and switch between them.
+Pete Flynn that is fine. When I did the video I was running 50 or 60 a week and that meant more tearing on the body. I run less these days and am using two pair...Hoka Bondi 3 and Brooks Transcend. Also look for the sales. If there are certain models you like, run Google shopping searches. I find deals 1/2 or more off retail. Thanks for the feedback. Run easy, run smooth, save energy.
