How to easily become a more efficient runner

If you want access to energy that helps you run faster and longer and is completely free, this is the video for you. This applies to all runners regardless of level, but maybe even more so for those who are not so young anymore. In this video, I explain how various studies have shown that runners can improve their running economy by about 4 per cent in a few weeks. About the same as Nike says you improve if you run in their super shoes compared to classic racing flats. However, this is much cheaper.

___________________________________________________

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.

"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

[keithedwards]

I can not even tell you how much in the last week by watching and implementing your techniques have improved my running in all aspects. But I will try: smoother, more spring, my feet rise easier to my butt, breathing is better even with asthma, and even a bonus is my shoes are showing almost no wear. I will definitely sign up for your videos after race season. Oh by the way I am a 65 yr old Senior Olympics runner.

[Rich_GnXFit]

The “Science Guy” of running!!! Love your videos.

[klersk]

Im a regular rope jumper but do it only on my non-run days. Never thought about using it as a warm up but will do it now. Thanks for the excellent advice 👍

[stevescottuk]

Frank, I love your vids, so much no nonsense information. I've been doing the recommended jumps for some months now and it has really helped me speed up my running (around 20sec a k so far) with seemingly no additional effort. I've gone to jumping on each foot for 15 seconds alternating for 5 minutes. I'm a 67 year old regular recreational trail runner. The dead legged feeling I used to get towards the end of say a 10k has gone. Thank you

[abdo]

Kangaroos are actually the most efficient locomotors of all mammals at high speeds. They've been clocked at greyhound speed, 71 km/h (44 mph), but what's unique is that while increasing to a cruising speed of 32 km/h (20 mph), they use less energy the faster they go. All thanks to huge tendons and ligaments throughout their body that allow them to store and release elastic energy.

[reeltaiwan]

I significantly shortened my perceived stride length on easy runs around two weeks ago while at the same time aiming for at least 180 spm. The first surprise was that my Garmin showed that my effective stride length was actually either the same or a cm or two _longer_ than a week earlier. This was largely because I was also focusing on driving my landing foot backward upon contact. The 3K in the experiments seems well chosen, as my ground-contact time only stays relatively low (240-250 ms) for around 20 minutes; after that, my achilles tendon seems to find a way to tell my body not to put so much force on it--GCT then settles back to the somewhat pathetic 270-280 ms, despite my best efforts to visualize shorter contact time. Stride length also trends downward. I may give plyometrics another go. Last time I injured myself with a whole routine. Will try skipping, which seems fun in any case.

[WiseGuyFTW]

I had the opputunity to get training from you in a group few times back when I was working at Tobii in Danderyd.
So good to see you sharing your invaluable knowledge with the world :)
Not sure if I ever thank you in person but I hope you realize that we are grateful.
Have a great summer :)

[livegreatalways]

Experienced veteran (aka old) runner here. Totally agree that plyometrics works will help but please do not forget to highlight the high risk of injuries with plyometric works especially with those who are already clocking high weekly mileage. For that reason, I chose to really limit them to avoid the risk of injuries. Tq

[JoeLeone]

Can't for the life of me enjoy the coordination required for jumping rope but I'll happily hop around in my kitchen before bolting out the door. Thank you, Sir Zillen

[yogavan]

I believe this is a practical way to enhance the running efficiency. I will practise every day. Thanks you, Mr. Zillen!

[zuLess]

I love running and have been running for at least 20 years now. Started playing table tennis seriously three years ago and got into the habit of doing some jumprope warmups. I noticed a big difference in how strong my feet were when running.

[JohnHarrerHorses]

About a month ago, I began doing toe-raises while brushing my teeth. The mechanical toothbrush has a 2 minute timer. I began doing this because my right knee was bothering me, and I noticed it improved. I'm 70 and run outdoors once a week as part of my 4 workouts/week regimen. Since, I've been doing this, running is easier. Now, I know why. Thanks. 😊

[terje]

Makes a lot of sense. Thank you. Been struggling a lot with stiff/irritated achilles tendons and if I run a bit too far, the tendons stiffens and running becomes clearly heavier. Its kind of a large difference so I will give the rope jumping a try

[PoetWithPace]

Superb Fredrick! 62 year old runner here who’s just liked and subscribed 👍🏼

[juksan]

Hi! Thanks for the informative videos, it's really something new on the YouTube and not repetition of the same ideas.
It will really help to have some visualization, when you are talking about muscles and anatomy overall

[adventurecats]

You've convinced me try jumping rope again 😊

[nicholaspro]

To be honest, I clicked into the video not expecting much. But your pop of energy and clear presentation style caught me by surprise, in a good way. Liked and subscribed immediately. I'm a new runner just starting out, hope to watch and learn from more of your videos. Being a student is tough tho, hope to be able to afford your course one day. Rock on Fredrik!

[audio.paisajes]

THANK YOU!!! Greetings from Argentina!

[bonrgaard]

Thanks, as a M55 runner with a 5K time of 51 min I find this very interesting, I will start my x*10 sec jumping before my run tomorrow and will get back on the result in 8 weeks...

[CorNigrum]

Thanks, this is helpful. As a trail runner in his earlier forties trying to make calves last during ultra marathons, I guess a diet of jumps and jump rope exercises is in order to get more bounce, fight calf stiffness and cramps.