PERFECT RUNNING FORM - How Do PRO Runners Run Smooth at Every Speed?

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Proper running form is important no matter what pace you run at. Let's take a look at ‪@BenIsRunning‬'s running form at various different running paces including Kelvin Kiptum's world record pace, to see how so many pro runners run efficiently across all paces.
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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#Running #JamesDunne #Fitness

Опубликовано:

23 авг 2024

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Комментарии : 83

@BenIsRunning Месяц назад

Thanks for this James, a fascinating deep dive. One thing I've noticed about my running for is over the last 3 years as I've become a better runner, my form has improved drastically. Some videos from around 4 years ago are almost unrecognisable with my arms swinging all over the place. I've consciously worked on my arm drive by looking at my reflection in the windows at my gym which i would equate most of this improved efficiency. I can maintain WR pace for about 3k but hopefully with some more training i can aim to keep up for at least 5k :)

@JamesDunne Месяц назад

My pleasure! Perhaps I should do a follow-up roasting your old running style vs this more refined Ben?!

@BenIsRunning Месяц назад

@@JamesDunneit’s only fair

@MattdeFreitas Месяц назад

You have a very nice natural running style Ben - they picked a good demonstrator

@jrabago1 Месяц назад

Ben, you said you can keep pace for about 3k. Wondering where do you decide in which sections in the 5k race would you use.amd keep this pace ? At the beginning, middle or end of 5k race?

@BenIsRunning Месяц назад

@@jrabago1 Its more of a case i can't sustain for 5k so I just slightly slower throughout than this pace so i don't blow up. My current 3k PB pace is 2:50/k where as my 5k is 2:56/k.

@theghostofpcs2391 Месяц назад

I love watching people like Ben. So smooth, and he makes running look effortless!

@Snerunseasy Месяц назад

Ben is a great athlete and I love his running style,so smooth.

@mrdavester 6 дней назад

I've had a hard time learning the nuances on how to actually run efficiently. What I've been doing is giving a good pop thrust off the ground at the end of each stride stroke. This, for one, drives me forward but also kicks that trailing heal up higher, which then translates to a more efficient knee drive forward. Last night, i ran a <a href="#" class="seekto" data-time="250">4:10</a> per km average pace 10k using this, and it was a milstone achievement for me <a href="#" class="seekto" data-time="2504">41:44</a> pr.

@bpotato3310 Месяц назад

This is super interesting but nobody ever share to us about running form for 9 or 8km pace.I wanna know about it

@GrassFedKao 3 дня назад

The best thing around these paces is to try to keep your cadence and turnover going. It’s how I went from 8km marathon pace to 6km pace in a year from around now!

@CSRunner7 Месяц назад

Definitely great hip extension. All about running from the centre out 👍

@jjndz3782 Месяц назад

These analysis are really good.

@JamesDunne Месяц назад

Thank you! Glad you're enjoying them. More coming up :)

@Mojo_Musik 21 день назад

Hi James! Fellow Norwich boy here! Started last year a little over 100kg, starting running June last year, now sitting at 64kg and fitter and healthier than ever. I still have a lot of work to do and I just know that there are significant problems with my form. My 5k/10k paces are fairly similar, around 5.30-5.45/km. I'd love to push on and work down towards 4.00 in the future. I'm 43 years old and have never been fit or active in my life until recently. It feels strange! If you ever feel like doing a video about improving the form of an unlikely runner like me, then feel free to hit me up! Love your content! Andy

@niallkelly8210 8 дней назад

That’s unbelievable work mate fair play to ya

@Mojo_Musik 8 дней назад

@@niallkelly8210 Thank you!

@pappamea4750 Месяц назад

I JUST came from Ben’s latest video 😅😍

@JamesDunne Месяц назад

Glad to have you here!

@harryv6752 Месяц назад

Fantastic analysis and commentary. Thanks! Subscribed. 🤘

@NaughtyMart 7 дней назад

Really well explained, love it.

@SenthilRameshJV Месяц назад

Great to understand the techniques of athletes. Thank you. Any tips or video that you recommend for keeping hip under us and get an angle like Ben getting in leading leg? I’m currently running 10-12 min miles. I just feel like my legs are a bit in front of me no matter how much I try to take shorter strides.

@PureLifeNutrition-Flavonoids Месяц назад

thank you, this is essence of nice run technic.

@vivpm Месяц назад

Very interesting, thank you!

@pauljaffray6437 Месяц назад

Was about to watch one of bens videos decided on this. Thought i pressed the wrong button😂. Great video. 💪

@JamesDunne Месяц назад

Thanks, Paul! Glad you enjoyed the video.

@pauljaffray6437 Месяц назад

@JamesDunne yeah I'm concentrating on lengthening my stride for the harder efforts as my cadence is around 190 for all my runs. I do pilates and stretching. Will add some from you link to my schedule to help me get under 19 mins and 20 mins in a sprint tri.

@mimicnito Месяц назад

Very good analysis❤

@RajatKumar-qw2hc 26 дней назад

Thanks for such a great video. No matter how much we try Zone 2 running if mechanism is not correct then we can't catch faster pace. I hardly run 1 mile in <a href="#" class="seekto" data-time="465">7:45</a>. It will take time to be adapt new method, but I surely try to follow this as much as possible.

@andakbh 6 дней назад

Great analysis. Any tips on how to keep the front behind a bent knee?

@user-pu2xy9sb3b Месяц назад

Interesting to see the increase in vertical displacement with decrease in speed. Possibly the maintenance of elastic recoil of the achilles/calf complex [at higher pace] acting as 'tight calves' at the slower pace?

@barkleyhunt3227 Месяц назад

Love ben - he is great

@JamesDunne Месяц назад

He sure is!

@user-sl3ej8gx9g Месяц назад

感谢分享，利用肌肉筋膜的拉伸收缩，使得跑步更轻松高效🎉

@osmanmahamed2982 Месяц назад

Thank❤❤

@woo2z Месяц назад

Ben

@st14 11 дней назад

Nice

@MattdeFreitas Месяц назад

This is an excellent video - i saw a recent video of Ben running in some track races and thought he looked like he had an excellent running style. Do you guys offer a service to review running style like this? I am a masters runner, and once a sub 4 minute miler, but I've seen my style dramatically change over the years and I know it affects my running speed now (which is still fairly decent) and would love to improve it

@SAULSM17 Месяц назад

Saludos CDMX

@MrSquigler Месяц назад

But these are all quite "high" paces for a normal person. I'm relatively new to running, and I'm finding having a high cadence and a good form while jogging or running at slower pace to be much more difficult than what's displayed in this video

@JamesDunne Месяц назад

More to come in future videos for us normal runners, don't worry! I appreciate you being here.

@StoeyRS Месяц назад

What are Ben’s cadences for both marathon paces?

@Tikilamann Месяц назад

awesome vid thank you verry much small advice, you need a better backround for this settup :D something simple with some lines for reference

@JamesDunne Месяц назад

I'm completely with you on the background. Unfortunately it's submitted footage, rather than my own gait analysis studio.

@Tikilamann Месяц назад

@@JamesDunne Then Ben needs a better backround :D

@wajicko Месяц назад

a little curious about the cadence at various speeds

@mark-py7hb Месяц назад

any tips for over using shin muscle it gets super tight a mile in

@BuggKnuckle 29 дней назад

I can alter my stride length like he can or my heart rate jumps way up. It’s annoying.

@lukaszczegotutaj Месяц назад

Thanks both to @JamesDunne and @BenIsRunning for this video. Is the full video of Ben running at those paces available on YT? I can't find it...

@JamesDunne Месяц назад

Ben might be able to offer more insight there, but I know it was part of a testing day he did recently. There's some Instagram content about it, and I've no doubt a YT video will be in the works!

@lukaszczegotutaj Месяц назад

@@JamesDunne I was shocked to see how high his back foot goes up at those very slow paces! You rarely see elite runners' form at 5:30 min/km.

@craigdunsmuir627 Месяц назад

Really enjoyed the analysis. Well done James

@rzin2007 Месяц назад

James, how these parallel lines logic changes when you run uphill or even more downhill? i frequently feel that when i run downhill my front leg swings forward more but comes under my center of gravity when it hits the ground.

@paulmulks Месяц назад

I'm envious of decent running form because i know how poor mine is 😒

@karlclegg9810 16 дней назад

is it possible to train to become faster? for 100m sprints

@niallkelly8210 8 дней назад

Yes mate, I don’t know the routines or drills myself but it there are definitely some bits you can do to try improve overall speed. I’m sure there’s plenty on RU-vid you could check out if you’re interested

@rabbitize Месяц назад

what's this annotation tool that displays the angle

@JamesDunne Месяц назад

It's called OnForm.

@Emil-ej5of Месяц назад

Why is everyone analyzing form under perfect circumstances. Analyze 35k in to a marathon. Also different bio different stride. One cannot possible claim there is only one way to run correct. A bit tired of people drawing a few lines over a picture and pretending that this is what differs a regular runner from a pro.

@JamesDunne Месяц назад

You do make a valid point in that fatigue is a game changer! There's no one-size-fits-all optimal running form, but there are a handful fundamental principals that we'd all do well to work on, like not over striding. I've shared a few analysis videos recently where the subject of the video is running under fatigue, like this runner mid long run: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-UvQK5CsYXKc.htmlsi=qTItH59ajKxfmiC-&t=339 It would be interesting to perhaps have a series where I compare a runner running fresh with what happens when we put their form under duress. Either late in a race, as you suggest, or at the midpoint and end of a VO2 Max test, for example. Would be interesting to see what unravels first when the wheels start to fall off!

@leo_pangan Месяц назад

the idea is being able to hold a good form as long as possible during a race

@sweeyong7756 Месяц назад

Does gene play a factor? Or physical attribute?

@Emil-ej5of Месяц назад

@@leo_pangan yeah but I doubt people pull out the good ol calculator to calculate the angle of the pelvis.

@caslone88 26 дней назад

Have they not seen the two guys going to the Olympic marathon from the USA? I feel like they both look awkward running. Some people just look smoother and that doesn’t mean they’re any faster.

@johnking7649 Месяц назад

Who’s here from Ben’s channel? 😂

@marc_frank Месяц назад

why do my shin muscles hurt? 😅

@JamesDunne Месяц назад

Could be a number of things: medial tibial stress syndrome, anterior compartment syndrome, tibialis posterior tendinopathy... All present differently but all "shin pain". Have you seen a physio? Technique plays its part with all of the above, for sure.

@marc_frank Месяц назад

@@JamesDunne thanks :) i'll just wait till it goes away and not stress the muscles as much in the meantime

@Svendeboer Месяц назад

Form doesnt matter Watch kristian blummenfelt his form. World record ironman

@surajtripathi3624 17 дней назад

Yes ur right.

@jt.8144 Месяц назад

TREADMILLS are Completely Different. Lets see ol'Ben do that on the road. Then. Only Then. Do a video analysis on what Real World running should be.

@JamesDunne Месяц назад

Funnily enough I'm already speaking to Ben about a follow-up video. Maybe track vs treadmill analysis. That could be fun.

@rottenapples14 Месяц назад

He has picture-perfect running form anywhere he runs lol

@TheValonquar Месяц назад

You clearly dont watch his content lol

@jt.8144 Месяц назад

@@TheValonquar : You clearly got offended.

@surajtripathi3624 17 дней назад

Its genes and its all natural. Thats why no body can run better than kenyans n Ethiopians in long runs and jamaicans in short runs. I think consiously we cant do. Its all natural n the biggest factor is rate of oxygen consumption n energy we spent. Type of muscle mitochodrial density n many genetic factors play role otherwise everyone would have qualify for Olympics

@MattdeFreitas Месяц назад

@JamesDunne Месяц назад

Thanks! Glad you enjoyed the video. I typically reserve that type of personal analysis for Bulletproof Runners Programme members (see link in description). You're right about Ben - he's an impressive athlete!

@MattdeFreitas Месяц назад

@@JamesDunnethanks - I'll check if out