RUNNING FASTER - Secret to Running with LESS Effort

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Finding your body's perfect running form will help you to run faster with less effort. In this video, I'll show you how to improve your running technique to get you running faster, more efficiently and help to prevent running injuries.
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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.
WEBSITE: www.kinetic-revolution.com
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10 май 2024

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Комментарии : 90

@JamesDunne Месяц назад

🔴 WATCH NEXT - Here's a great video to help you master your running form across different paces ➜ ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZxbZIvSWOZs.html

@jordanmcneilly5853 17 дней назад

I feel like this video could have been half the length 😮‍💨

@zogworth 16 дней назад

Yep but RU-vid has hoops and targets if you want to make a living and have your videos get eyeballs. Very much don't hate the player

@streampunk7726 13 дней назад

yust double velocity. its also very slow spoken

@user-ll5fw9ul2f 16 дней назад

I play this video with 2x speed, and still feel it's too long. You should fix your video's cadence I think 😅

@wrinkledasian5206 Месяц назад

The issue for me is increased cadence usually increases my heart rate beyond zone 2. Zone for most of my runs.

@arenhansen625 Месяц назад

Same here, I have a quick shuffle without heel strike but slow pace

@yogeshsatoskar4400 Месяц назад

I have the same problem. When I increase cadence my HR increases and then I have to walk. Any suggestions

@landwhale953 29 дней назад

Maybe focus on the bigger picture, rather than the priority of solely staying in zone 2. James is describing technique improvement which has a long term benefit to your running efficiency. Switch the hr monitor off whilst you are working on technique until it becomes second nature. You will find by the time you've adapted to increasing heel lift and a higher cadence that your perceived effort will drift back into zone 2. It may take a month or two to get there depending on your weekly mileage but the long term benefits of enhanced run mechanics and efficiency gains are worth the time spent.

@Kelly_Ben 28 дней назад

I give myself the gift of 1-2 runs a week with no HR monitoring. Pushing yourself is how you run faster, once you've built a decent base. Worrying about HR during those runs would only negate the purpose of the run. On my zone 2, I focus on that. Tempo/ strides focus is on speed, no HR. Hills are on strength and technique, no HR. Focus on the purpose of each run, and you'll make progress. Best wishes!

@Archeris 27 дней назад

What If I told you Zone 2 doesn't matter that much if you run 3 to 4 times a week? Its mostly for people who run over 100 km divided in 7-10 runs.

@ambiorixg12 Месяц назад

It is the technique I have been looking for years; unfortunately, I needed to jump to 6:25 of the video to discover the technique.

@hufferhs4773 27 дней назад

Indeed. They really milked the reveal

@SuchiKyusachi 26 дней назад

Be grateful your even able to learn a technique online for free. This is an experienced runner giving you training...

@chisathot750 23 дня назад

thanks a lot bro

@victorprivat 19 дней назад

@@SuchiKyusachihe is literally selling a course in the end of the video lol. It is not like he is doing it because he is cool. RU-vid is monetized and time is money. I skipped straight to the point so I had time to waste sending this message. Cya

@max.loves.watches 18 дней назад

@@SuchiKyusachiGive me a break. Running and knowledge are for everyone.

@Pickadodal 18 дней назад

One of the best videos I have seen for improving running style and reducing injuries 😊

@Ronnih 9 дней назад

Great video Linda and James! Made me realise at least part of what I am doing wrong! I need to get a video done for you!

@Loving-waves Месяц назад

This is helpful James. I followed you for years and really enjoy your content, I always appreciate your knowledge . I started running again after years and it felt foreign to me. I never had this issue before. I’m definitely going to try these techniques in order to improve Thanks again✨

@ethers Месяц назад

What if you have >180 cadence but very low knee drive? A fast shuffle... Should you work on lifting the knee in this case?

@punk4rockorz 3 дня назад

What I have noticed with fixing my cadence is that I started running more efficient instantly. Because you focus on smaller and more controlled steps beneath you. Your upper leg is used to lift up your leg forward, while the lower leg is to slightly catch yourself and push off slightly (or more depending on your running pace). The trick is to lift up that foot (and knee) ever so slightly more and it should feel effortless in the right pace. To pick up pace my upper body becomes ever more so important to get this fluidity and makes it feel much easier to settle in the right, faster pace. Another thing overlooked imo is having your core engaged and keeping your back straight (not hollow or stooped forward). This gives you the right posture, better and easier to swing your legs right and gives you more support from your upper body swing. All this togethered with breathing controlled really upped my running speed without much effort.

@doctorsTmd 29 дней назад

Great video James. I am wondering if there is a role for rucking for runners?

@kxs7267 26 дней назад

Interesting throughout, and looks useful - I'll certainly bear it in mind on my next run. The example of a strenuous running style was quite vivid. Am intrigued as to whether Lynda took your advice and feels better for it!

@user-qe7fb6gd6c 29 дней назад

Will try this once back from injury. Picked up an IT band injury 😢

@ajxing9343 17 дней назад

James, as always your videos make a lot of sense. Pendulum analogy is so easy to understand. I found your video link in my email. One area I struggle with is when I’m trying to run in Zone 3 or Zone 2, I find myself forcing to drag my feet to keep that HR low. How can I keep a low heart rate when trying to pick my feet higher.

@rammurtilath2529 28 дней назад

Good tips

@thadbiser Месяц назад

Good info here. Thanks, James!

@ameybhoyar4125 11 дней назад

4 weeks of metronome training has helped me increase my cadence by almost 10%

@chrislaf2011 29 дней назад

An interesting and well explained video. I assume someone has done very detailed research on this. Presumably there is a point where the small amount of extra energy required to lift the lower leg is exceeded by the saving in energy required by the (now shorter) leg pendulum swing. So horizontal progress is gained for less energy expenditure. Would that represent the "sweet spot" you mention?

@NickKeutzer 29 дней назад

Thanks for putting this video together, James! You explain the leg mechanics better than most videos I have seen. One question I can't find an answer to: is there any correlation between an individual's height and their ideal cadence? I am 6' 3" and really struggle to get my cadence much above 170. Do longer legs mechanically affect the amount of steps per minute that are possible/feasible?

@JamesDunne 29 дней назад

Thank you, Nick 🙏 I'm 6'6" so I totally understand this question! Typically height, and leg length in particular does have the effect on cadence you might imagine, but not overly dramatically. Just a few strides per minute. For me, what matters more is what happens to your baseline cadence two thirds into a long run when your legs start to feel tired. Regardless of what your individual baseline cadence at long run pace is, I don't want to see it drop with fatigue.

@bui340 4 дня назад

Linda would benefit from counterbalance her leg movement by changing her upper body movement. More spine rotation and less arm movement. By doing that she can keep moving her legs the way she does. Good luck Linda! Don't let all the hate get to you

@user-cb6nn5jk1i 19 дней назад

The physics part is correct but I believe the form is still a bit off - the tell is the landing on the tip of the foot, missing proper ankle dorsiflexion to land mid foot (the shin will cry ...), thus missing out the running efficiency from energy store/release of plantar facia. (I believe it's also not landing straight below. The little angle could still cause injury in the long run.) The "butt kick" should be under, not behind.

@mackenziemill 19 дней назад

James this is great information! Do you have some tips for going for walks? I have been non-active for over 5 years when I was fighting cancer. Now I am getting lower back aches when walking. I also am trying to get back in shape for tennis and pickleball. I have to get back in shape. I realize you are helping runners. Do you have anyone trying to get back at it? Thanks James

@JamesDunne 17 дней назад

I actually do have some resources you might like, Sandy. I'll message you!

@armchaircoach 19 дней назад

Could have been a 10-second video

@theofrielinghaus965 12 дней назад

not really.

@k.prasannavenkateshkasturi2158 Месяц назад

Thanks

@JamesDunne Месяц назад

Thank YOU! 🙏

@kevincox9960 29 дней назад

At 6'01" ~ 185cm, long legs, my runs average cadence 160 any more than that I am racing! I struggle with the idea cadence should be this or that. A short person (short pendulum) a 170-180 cadence makes sense. I do agree with raising your leg higher makes a big difference but it takes practice. Great video as usual!

@AG-hw1uz 27 дней назад

With focus i can run 170 cadence at easy pace as slow as 6:30min/km so 10+min/mile and i am 189cm. It just takes practice and time i guess

@kevincox9960 27 дней назад

@@AG-hw1uz just checked my run from this morning. It included sprints but the average was 160 cadence with 9:40min/mile on the rest/recovery portions. The series 15sec sprints were about 188 cadence with 5:53min/mile. I will try to focus a bit more. Thanks.

@AG-hw1uz 27 дней назад

No problem i am also still figuring it out. Just don't try and jump all the way to 180 maybe just start with trying to stay around 165 because i can feel awkward at the start.

@PatrickWoerner 26 дней назад

A nice and easy tip I figured out: listen to music with your desired cadence as bom and don't hop too high too soon! If you're running at 160, try 165 or 170. After a while it will feel more natural. A year ago my cadence was the same as yours, now its in the high 160s, when racing 5k/10k or doing intervals, it's more in the low 170s.

@kevincox9960 26 дней назад

@@PatrickWoerner Thanks, I will give a try.

@osman2939 6 часов назад

Guys i am wearing Size 12 on sb dunk lows, does anyone know what size i need for the alphaflys or vaporflys?

@taylorziefel4819 21 день назад

Damn Linda got cooked

@dontpanic7940 14 дней назад

7:00 my new move on the dancefloor.

@joseabraham1516 Месяц назад

Very good explained. Thank you

@JamesDunne Месяц назад

Hope it was helpful!

@SunsyloSouvannaraj-rh6zm 26 дней назад

I been exercise since grade school I’m over 50 and only do slow jogging months more than 30 minutes nonstop 😄

@CSRunner7 Месяц назад

Great video. I think problem is people like the Lynda example also always told you don’t want any vertical oscillation as well so they end up sucked to the ground and can’t make use of their elastic system to spring them up AND forward effortlessly with longer stride length as a natural consequence. So only option is that long pendulum to drag them forward and get the stride length which as you say, ends up massively overworking the big muscles.

@gino.s.martens 23 дня назад

Unfortunately, hill strides in the Netherlands are out of the question 😅

@rjmclean1979 Месяц назад

Good video thanks 👍

@JamesDunne Месяц назад

Glad you enjoyed it

@garrettkelly5568 29 дней назад

What kind of times can you run for 5k, 10k etc ?

@JamesDunne 29 дней назад

3:26 marathon

@garrettkelly5568 26 дней назад

@@JamesDunne I heel strike and can run 2:45 marathon .. I'm not sure it makes much difference tbh

@ddawson100 16 дней назад

I thought the good parts were @2:44 for 5 seconds, then @6:46 for 35 seconds for a couple of drill ideas.

@ericlechat719 14 дней назад

Damn it, already knew all this. Also, don't heel strike.

@faysoufox Месяц назад

This is like when swimming crawl and it's easier to rotate the shoulder with a bent elbow.

@JamesDunne Месяц назад

Nice! I like that comparison.

@mauritsvanroozendaal9219 Месяц назад

As an amateur triathlete, this comment is gold

@sven5542 3 дня назад

My personal „simple“ change would be loosing 50lbs 😅

@stewartgray3488 14 дней назад

The video summarized in 1 second: lift your feet higher 🤯

@DanielKing-kt1pr 17 дней назад

Found this through the email

@gazza2933 Месяц назад

I can never understand 'heel strikes' I've even tried to run that way and I can't do it. I suppose it's what's best for you.

@gowanlock Месяц назад

Its not like TRY too, its our muscle memory and mechanics over decades.

@gudboyngdisyerto Месяц назад

i tried that many times too and even if i succeed it looks very obvious i'm giving too much effort to do it. zero drop or 10mm drop shoes, it's hard to land on heels for me

@Ian_Synnott 15 дней назад

Abd heel strikers cannot understand fore foot strikers. It's not about what part of the foot contacts the ground first anyway. It's about where your centre of gravity is at the moment of impact. If COG is behind the impact, you are over striding. If not, then you are not over striding!!

@Mark-sg2ri 14 дней назад

Think Linda could do with a bit of yoga every morning her muscles look so tense

@a.s.v4261 22 дня назад

The faster the more harmful!✨✨✨✨😎💥💥💥💥

@ErikHalvarsson75 Месяц назад

Wouldn't Linda gain a "better" stride easier if she ran a little bit taller? It looks like she is hunched forward.

@JamesDunne Месяц назад

She would, and you’d be surprised how the change I’m proposing usually improves posture as it helps posterior chain work better.

@Cienki_Bolek Месяц назад

@@JamesDunne Front Squats rly helps for bad posture.

@JamesDunne Месяц назад

@@Cienki_Bolek Massively underrated exercise!

@muradtalukdar4401 12 дней назад

The secret is EPO.

@jor-el1298 14 дней назад

Now I'm not an expert, but at 0:05 that looks like a toe first run. One of the many ways to ruin your legs. And the lady's run form... Ouch! She looks like she's fighting for every step. I hope she's just exaggerating for the sake of the video.

@DimitriTheBarbarian 15 дней назад

Can anybody translate all this word salad into plain English? Good Lord dude, it’s just running. Keep it simple

@djlovesyou8302 7 дней назад

Slow runners like to complicate the sport as if there's actually anything more to gaining success in running besides training hard and natural talent.

@DimitriTheBarbarian 7 дней назад

@@djlovesyou8302 seems like it