Proper Running Form | Cadence, Foot Strike & Posture

Learn the 3 essential principles of good running form.
Every runner wants to run more economically with proper technique. You can start doing this by following three simple universal principles. In this lesson, Jason Fitzgerald of strength running explains how you can train to run with higher cadence, proper foot strike, and athletic posture to achieve a more efficient run. You'll also learn a cue that Jason has found to be very successful in helping runners achieve correct technique.

0:00 Introduction
0:03 DEVELOPING PROPER RUNNING FORM CADENCE, FOOT-STRIKE, POSTURE
0:46 CADENCE # OF STEPS PER MINUTE
2:11 FOOT STRIKE WHERE YOUR FOOT STRIKES THE GROUND
3:11 POSTURE ATHLETIC AND TALL
3:40 POSTURE CUE

[rye-bread]

My first 10 minute mile at 240lbs was because of this video. Thank you.

[rmglover]

Runners - remember to be kind to yourself too!

Great video, thank you for this

[sahinozyurek]

Thank you very much, O understood some small mistakes of mine and the reason of some soreness in my muscles and joints. You are a wonderful person bro.

[amyc]

This is helping me so much! I'm so glad I subscribed. I was trained as a 100m sprinter then switched to long distance in college. I've been holding onto some sprinting habits and this video's helping me correct them and improve my form. I've already noticed a difference. I can't wait to feel comfortable running with a higher cadence.

[selfcarewithashley]

I wore high heels every day for work for years. As a result my calves now get super tight and my Achilles causes me issues. I've found heel striking to be the most comfortable. I've been trying to gradually shift but I need to do it very slow or I end up with the worst calf pain and super sore Achilles. The pointer for where you're landing was super helpful.

[asolomon]

I watched this to learn correct running form.
Went from running an 11:04 mile to a 9:45 minutes.

[arlenebrooks]

Amazing video - great summary! Very well explained and well done.

[abosworth]

Thanks for the video. My normal 6 mile runs I'm at a 165-168 cadence according to my watch. My pace is generally between 8:00 and 8:30 per mile so I will work on cadence a little bit. According to mapmyrun, my cadence should be between 160 and 175 so I thought I was in range.

[mekailazh]

Thank you Jason, saw your video and I improved the cadence following the stride closer and with straight posture in the 44C Kuwait heat. 😅

[Minio]

Great video. That what I was searching for. Thank you.

[AnadeCastroWellness]

fantastic video, thank you very much for the explanation of the 3 essential principles.

[ydtwncx]

Thank you! Very helpful i will try it at my gym session tonight

[ArseniyV]

"puppeter wold pull up a puppet" sounds great. Moreover for me not native in english. So I pronounced it out loud few times, and remember this for sure.

[NicholasLashway]

Great video! I used to run 3 miles a day (for 2-3 months) but I haven’t ran in a few months. Definitely want to get back into it!

[seanbest]

I don’t want to learn how to move more efficiently I just want to know how to not look like a disabled T-Rex haha

[bmp]

Have you or anyone here ever experienced numbness between the balls of your feet and big toes from running?
What did you do to treat it? How long does it take to heal?

I think running too hard down inclines for a few days is what caused it for me. Thank you for any ideas.

[TheArabicMamba]

I'm going to re-run my mile today. It was 6:30 a few days ago, hoping to get 6:00. Thank you!

[Kelly_Ben]

Great video cutting through all the minutia to the basics.

[HariKrishna-mesk]

searched for spock comments. none found. great video though. very informative :) suffered with shinsplints probably due to aggressive heel strike just as said.

[randallsmith]

Great video… i am a beginning and have found a slight forward lean with the head helps… am i incorrect? Helps in terms of my speed…