3 Simple Ways To Improve Your Running Technique

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⏰ Timecodes ⏰
0:00 Intro
0:53 Running Cadence/Stride Rate
3:35 Running Posture
6:38 Foot placement/landing

About this video: Today we are going through everything you need to know to run with good form. We'll go through how to improve and increase your cadence, body position, the correct foot strike (forefoot strike, midfoot strike or heel strike) as well as some things you can do on your next run to improve your running technique instantly!

This video is NOT sponsored. All products mentioned have been bought 100% by Ben and the channel. Our mission here is to help runners of all abilities improve and enjoy running to their full potential. Showcasing the best running tips and advice, while reviewing the latest gear and taking your round some of the best races in the world!

[Tekocy]

As a pro runner myself, i do a lot of core strength training every week, and that has helped me a lot with my technique

[jepulis]

Cadence has a lot to do with speed. Beginners always like to take advice from elite runners and Ive seen some weird bouncers out there trying to hit 185 while jogging 6:40min per km. It will likely be more strain to your legs to try and maximize the amount of the steps you take than keeping the length of the step reasonable for the pace.

[misterbelll]

Hi Ben...Got your Marathon plan for my wife....she followed it & ran a very successful Sydney marathon.... she is Happy with that...a Life time best PB.... smashed it... Thanks mate.👍👍❤❤.

[arikrishnan]

Thank you @BenParkes, after watching many of your videos., I slowly started running better . I am 50 years old and only picked up running last year . Today after running almost 48 weeks running at least 3 times a week, I managed to clock 29:59 for my 5km with better running techniques. Thank you.

[nrjonesy]

Need these reminders in the middle of your HM training plan for some of those long runs where Im dragging my legs round the last few Ks!

[SantaCruzRunner]

Increasing my cadence was an absolute game changer for me last year. I did it after another Ben Parkes video and I haven't looked back since. Better pace and far fewer knee and ankle pain.

[seekingUltraNick]

All excellent points to consider, Ben! Love the content, keep up the amazing work!

[DrSlipstream]

You can't talk about cadence without mentioning pace or height. 180 spm at 11 min/mi looks ridiculous. Taller runners generally have a lower cadence as well.

[NicolasVERMANDE]

Great video Ben! I would have added strides. They really help with economy and biomechanics. It's a big one.

[me_meyou_youus_us]

This is your best video yet,
Big Fan here, thanks a mil

[edwardgo]

Hi ben. May i ask what watch are you using?😁

[thegearboxman]

Run faster and your form will improve. The reason recreational runners/joggers don't move like the elites is simply because they aren't running even remotely close to the same pace! Form follows from speed, not the other way around. Get a friend to video you doing a 50m sprint as fast as you can (probably still slower than elite 10k pace) and you'll be surprised just how good you look 🙂

[rubarb]

Great video Ben, thanks for sharing! I use a simple technique, suggested by Mary from ThisMessyHappy, to relax hands by holding your thumbs in each hand. It prevents fist clenching whilst running and leads to relaxed shoulders, etc. 👍

[SteveSalisbury]

I tried the spotify 180bpm playlists and they are very seldom 180bpm. Instead, I've created my own playlist based off what I know are 180bpm tracks. Obviously takes more work. Will definitely give the metronome a go but don't know if I could deal with that on a long run!

[Latsabb]

Great video! I noticed you mentioned that arms shouldn't cross the chest but should swing back and forth. However, I've seen many of the world's top marathoners crossing their arms across their chest during races. Could you explain why there's a difference in technique between what you're recommending and what they do?

[Raucherbeinknacker]

During early 2000s I've started jogging until I could jog for 1hr. I was heel striking and I don't know if I had this bad backward tilt and heel stomping overstride, I guess I had. But I changed to forefoot running early so I must have run with a forward tilt, and sometimes I resorted to midfoot and heel, but didn't change posture.
The issue was, and today I realized and fixed it: The posture was quite ok but my leg movement originated from the slow jog heel strike, which means I landed on a to much flexed knee, this is like a bit of a squat each step. This wasn't fixed by changing to fore and midfoot!
It is like your body is in running mode and also both feet leave the ground, but legs still work similar to walking.
The only fix was to skip faster into the ground contact than my body moved downwards and get that stiff and bouncy feeling and the elastic recoil.
Now running feels totally different and much more efficient.
I also fixed some other issues, fe I straightened my hollow back and gained much more elastic recoil and cadence immediately went up from 160 to 170!
Another fix was to adjust pelvis rotation with leg movement. This can easily be done: Run like sb is pushing you from behind. The hip rotation will fasten and advance to the legs movement which completely changes the mechanics and automatic muscle reflexes so the legs, especially the quads get really relaxed and even the heels swing up freely by itself.
Before my quads were to tense to let them swing high.
I guess that my pelvis learned to just follow the legs movement before and with more hip momentum it went to lead the running process instead which makes a big difference of how the mechanical parts work together and forces and reflexes are applied.
I admit that many good runners already have the right hip momentum, but many people don't, especially when they ask questions like why don't my heels come up.

[filipstepien]

Hi Ben. I have a question that is not about the movie. Can you recommend any stability shoes with an airy upper? I'm currently running in Brooks Glycerin 21 GTS and it's terribly hot in them. Thanks for the super training plan!

[Raucherbeinknacker]

In my view cadence is a result of optimized technique and not other way around.
If you correct your posture and stride the cadence will raise immediately without focusing on quicker or even shorter steps.
I think mouse stepping cannot lead to accurate running form without understanding the details, and the details cannot be understood without knowing how running is working in general.
People try to get their running feel right or look right, but almost everything you are getting used to will feel alright until you really do it right and than you feel and understand the difference.
Also if you let it look right it may be wrong because you changed the wrong parameters and again you confused cause with effect.

[OWS]

At 8:25 I see you tested the Hoka Cielo x1, but I don't remember you posting a review of it - are you planning on posting a review of that shoe?

[adewb]

Does being tall make a difference with cadence? I am 6’4 with a 155-160 spm and I feel like I physically can’t increase it to 170+ without it feel like I’m scooting along 😂