How To Run Faster With Less Effort

If you enjoyed the video, please like, comment and subscribe! Thank you for watching!

Save 10% on training plans, hats, technical & casual apparel - (Code - YOUTUBE10)

Check out:

Follow me here:

🎥 Watch this video next:

🧢 Kit from the video with fast worldwide shipping:

🌍 Links from the video:

⏰ Timecodes ⏰
0:00 Intro
0:23 Improve running form/technique
4:03 Strength training
5:26 Improve running fitness
6:24 Warm up properly
7:00 Time your runs better
7:49 Supershoes

About this video: Follow along today as we go through all the things you can do to make your running feel smoother, run faster and run longer all at a lower effort level! Learn how to run faster using less effort and energy with these tips! We go through how to correct your running technique, how to improve your running fitness and whether running in super shoes will actually make a difference!

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!

[JustBrowsing]

Instead of using a metronome, you can create a playlist with music at ~180bpm. There are such playlists out there or create your own.

[johnk]

One exercise I've been loving is a calf raise into a toe raise a few days/week. Improving my toe, foot strength has been so beneficial, helped improve my speed quickly and feel lighter. Can't believe I just discovered this after 23 years of running. Also wearing my BP hats - gettingitdone ; ). Great Video - thanks Ben.

[jrhzxx]

Thank you so much for your guidance. I started running last week of June this year. It took me 1 hour and 30 minutes to finish 5km before, and now my personal record is 32 minutes for 5Km.

[annahernandez]

I always wondered why I felt more comfortable in my running form when running uphill than in flat sections... now it makes sense!

[rebelsage]

I would also add to this informative piece, to read 'The Lost Art of Running' by Shane Benzie and being as 'elastic' as possible: head held high as if you are a puppet on a string and looking into the distance to correct this, arched back, engaging the psoas muscle which helps to clarify the right foot/left arm motion principle. And...utilizing impact to help propel us forward (as opposed fearing it). Shane Benzie's perspective on the tripod landing, I think, is also worth looking at. Initially, of course, concentrating on form employs the use of the most energy draining part of our body - the brain - but the sooner that better form becomes engrained, the less draining it becomes and even a dedicated time period on any given run can help instill this.

[martinweston]

Great info here, I recently did a 3D gate analysis at the Run Lab, and it was amazing to see how much they could tell about me from my foot placement, it turns out I'm an over strider with a wide gate, if id only known that before as that is the root cause of my keen and ankle issues, top tip from them was just think about picking your foot up and moving it towards your bum, gravity will do the rest. A lot of runners try and run like swimming and keep moving their feet Infront of them and pull the road towards them, which is the totally wrong thing to do.

[amanouchehri]

Personally and for me, I think the most important factor, besides training, is reducing weight. Whenever I gain an extra kilo or two, my time drops significantly.

[gattingbowledwarne]

I lived 6 years in London around Greenwich, woolwich, deptford and blackheath. I love Ben’s videos because I’ve run many times around the park, along the Thames path from woolwich to Greenwich, over to Canada waters. Memories from 1998 til 05.

[Catcrumbs]

The core reason why there is no reason to wear supershoes during training - beyond break-in period, familiarisation and race sims - is that *it does not matter how fast you go in training* . The purpose of training is to generate a stimulus causing your body to produce adaptations beneficial for your training goal. If your your workout requires an effort of 10 minutes at threshold pace, it does not matter whether you run 4 min/km in your regular shoes or 3' 55" /km in supershoes: it is the same effort and will generate essentially the same stimulus. Conversely, if you are familiar with your pace ranges in regular shoes and then do your workouts at those paces in supershoes, you will be cheating yourself by going easier than you had planned to. For similar reasons, the weight of training shoes is largely a non-issue. Train in shoes that are comfortable and don't slip on the surfaces you run on. If the number on the clock when you finish your races is important to you and you can afford to, buy a pair of supershoes for that.

[officialcharleszhang]

Wow this video got uploaded at the very second I needed this, thanks Ben!

[pelleruma]

Hello. Everyone talks about how to be faster with proper body position, step speed, speed per kilometer, and the like, which is great and helps, but... No one mentions that you should pay attention to your heart rate. I don't think it's good for someone aged 20 to run 5, 10, 40km and have an average heart rate of 180, 190 or someone aged 50 or 60 to have a heart rate of 160/170. And people run like that!? It's dangerous. Why do they ask for confirmation at marathons that you are healthy or a signature that if something happens to you, it is not their fault. Because of the heart. Because everyone is running for some records, instead of running for pleasure. When you run 5, 10 or more km, you should feel pleasure, and not die of pain... That's why, you who are being watched, include in that story so that people pay attention to your heart and say, if you have 20-30 gids, don't that your heart rate exceeds xxx, if you have 40-50 then xxx, if you are over 55, 60 then xxx heart rate. Regardless of technique, breathing, and everything else that is important, the most important thing is to protect the heart. When you have a car that can go 250 km/h, only a crazy person always drives it that much. So does the heart. Do not run at maximum. greetings

[tf-ok]

Running fast is extra handy in the UK right now.

[mrdavester]

My interest is in learning how runners *power* through a stride. NO VIDEOS talk about this.!!! If I slo mo the pros, then it looks like they really spring off each step. In full speed, it looks like they're just jogging lol. So I've been focusing on adding a bit of power to each step, even in the slow runs to condition the muscles.

[RatelHBadger]

6:10 funny you mention the pyramid interval session. Ive just started experimenting with a 5-4-3-2-1-2-3-4-5 pyramid
5mins walk
4 at an easy jog
3 at the 10k pace
2 at a 5k pace and 1 minute absolute flat out as hard as i can for as long as I can. Then back down again.
Your lungs and legs are absolutely destroyed afterwards, but it does help you condition better to a faster overall race pace for the 10k+ distances.
Will see in Nov how well it improves my next race performance.

[jviers]

Whenever I try to increase my cadence, no matter the stride length, I end up going faster (good?) and also seeing a big increase in heart rate, which I don’t want. How can I increase cadence and keep HR lower?!

[ZenRoyal]

When rehabilitating from bony stress injuries or joint injuries in the Army, often times you're set up with a Return To Run program that has you train normally a pose running hybrid with a 180 metronome cadence. It's helping me recover since I was running on a bazillion little stress fractures. Don't forget to stretch daily. I like to do a morning stretch and a sun salutation type B at night.

[HS-fmkv]

Super shoes are fine if your already run fast and have built up to wearing them.... otherwise, highway to injury!

[michaelhatch]

Enjoy your videos and enthusiasm, good luck in whatever is your next marathon. I now race in Puma DV8 Nitro Elite 3 shoes and use the Elite 2 shoes as trainers. They are almost impossible to wear out and the 2s are now a year old ( a 1, 000 km + in) and still going strong. As an older runner (70+) the carbon plate shoes do less damage to old legs and allow me to run mileage I have never done before (while still riding and swimming for Tri's). I wouldn't dream of trying to use an older technology now. They are what the Nike "waffle iron" was to plimsolls. And you wouldn't dream of training in plimsolls now, would you?

[mtt]

The chant that the fish in the fish tank do on finding Nemo gets stuck in my head when i’m focussing on cadence. Puts me at about 185 spm.
Ha-hoo-wa-hee-ha-ho-ho-ho!

[MR-whwp]

Is this just about running faster with less "physical" effort?
Id like to see a video about running faster with less "mental" effort. 🙏🙏🙏