How I Fixed My Running Form | Marathon Prep

RunLab Austin & Dr Rhoden. I've noticed that as I've been running more, I keep getting injuries or pain. Since I'm preparing to run a marathon this fall - I thought maybe my running form was causing a lot of issues & pain in my body. Today we go to the RunLab in Austin to get my running mechanics analyzed. I'll share what I learned & how Dr Rhoden & team helped me optimize my running.

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** Timecodes **
00:00 - How I Fixed My Running Form
01:07 - Mobility Test
02:36 - Running Analysis
04:52 - Exercises and Recommendations
07:06 - Metabolic Analysis
10:15 - Main Takeaways

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[GR-ppxx]

I once thought “it’s just running, how hard can it be”
After a couple years of back pain knee pain, and 30+ Physical Therapy sessions, I really start to appreciate videos like yours
Thanks for sharing 🎉

[SuketuPatel]

I used to have insane lower back pain and my coach helped me fix it - still get it from time to time. This video is AMAZING for understanding how to run properly 💯

[AdityaPillai]

As someone who is trying to get started with fitness and running, your channel is a treasure trove of knowledge.
Thanks for the work you put into these videos.

[kennethbarnett]

I’m 5’9 (175lbs) and I heel strike as well. Tried the advice they gave you on form today and normally at minute 20 of my run I keep pain on the outside of my right knee. Today I felt like a million bucks and was able to maintain zone 2 cardio range a lot easier than usual. Thanks for sharing your experience. I also noticed leaning forward immediately eliminated heel strike.

[jeffnoviello]

Love it!!! I am also preparing for my first marathon. I’ve been working with a coach for a year and learning how to structure my running. She’s in Az and I am in Calif. We meet once a month via FaceTime or google meet. I follow the plan with no excuses. I get it done regularly. Just finished my first half marathon at 1:55 / 8:42 pace. Then finished my first 5k at 7:11 pace. I don’t think of myself as a runner, but I am learning and loving it. I don’t skip out on the strength training as well. In hitting all body parts 3-6 days a week along with the miles. Looking forward to watching your journey while in mine. GOOD STUFF! Thanks!! BTW, I turned 60 in December of 2022. My mission is 60’s are for getting stronger… Not older.

[s.existential]

I never comment on YouTube videos but this is honestly fantastic! Thank you so much for taking the time to talk us through this - really enjoyed you switching between the process and your commentary! As a runner who is new longer distances (marathon distance) this is super interesting and amazingly insightful! Thank you Shervin!

[edsonrocks]

That's a very cool testing facilities and crew. Thanks for sharing your preparation.

[kophotography]

Two words to avoid injuries Patience & Cadence. It takes time for your body to get used to distance or load increases, 3-5 weeks @ 10% increase week on week with a break week every 3. If you are getting shin splints, ankle sore, planta issues look at your cadence, I try to keep mine at 180 on all Sessions & Long Runs recovery to easy 176 at the lowest, short steps are less load on joints, again adjust slowly.

[meridionreftaghn]

Lets face it, he IS also pretty heavy for a long distance runner. Running puts exponentially less strain on joints if you're lithe. Bulk training muscles, especially upper body, really works against you there. If you look at professional long distancers, they look like deer, slim and lightning fast. I myself am not blessed with this physique either, but if you're really into marathon+, losing some bulk helps a ton.

[grgr]

Finally someone who distinguishes racing a marathon and running a marathon.

[CarlosAponte-lmle]

Dude! This is incredible. I think this video is not only an investment for you but also for us! It brings so much value

[CCCulture]

This brings me so much happiness that you went to PT for this 💪🏽

[Elmonh]

Spot on editing! Great pacing and intensity in the video

[TheMovementSystem]

Great video man. If you address cadence glute activation will take care of itself. Instead of thinking about 4 cues while running try increasing your tempo by 5-10 steps per minute and you'll land under your body without having to think about it.

[WhiteHorseStudioArt]

I used to heelstrike, and developed a persistent knee and heel pain. Until I started using Xero HFS shoes. Minimalist running shoes. All the pain dissappeared and healed completely. A lot of these awkward postures are caused by the modern shoe itself. Its heel is padded to be higher, changing the natural posture of your leg anatomy. It atrophies the foot and leads to injuries for runners. I would suggest trying a running shoe that is minimalist.

[Magnulus]

Heeling strike is largely due to people being used to thick, heeled shoes with heavy soles. Getting used to zero drop shoes can help with that. With a pair of zero drop shoes with thin soles, you simply can't land on your heel without experiencing immediate feedback, so your running efficiency will quickly improve once you get more of a midfoot or forefoot landing.

Also, lower body mobility issues can be due to the kinds of chairs we use and how we tend to sit habitually with our knees perpendicular to our body. It shortens and weakens muscles like the glutes, quads, and pelvic flexors, leading to poor lower body strength where it counts. This can result in anterior pelvic tilt evidenced in your running form in the treadmill test.

[erickosmicki]

This video was incredible. So much knowledge bombs dropped. I wish run lab was more nationwide! Id love to get an evaluation there. Keep up the great content sir!

[zac_wilson_]

This video helped me improve my running form and go for the longest distance i have ever ran. Thank you. I planned on running 10 miles and 'accidentally' ran a 1/2 marathon, at 10.5 miles i was ready to throw in the towel but carried on! I documented the run and some of the ups and downs on my latest video - thanks for the tips and inspiration

[kylekermgard]

Going full Nick Bare for the marathon. I just finished my second marathon and wish I would've done something like this to prevent injuries.

[jamesbarnes]

I watch a ton of YouTube and this is just a fantastic video. Thanks for sharing it. It is so helpful to your audience.