Proper Running Form | 3 Holistic Tips To Run Faster

Is there a perfect running form? Can you actually improve your biomechanics to run faster and more efficiently?

Let's dive into the science behind proper running form and explore whether making changes to your natural biomechanics are the key to enhanced performance.

We'll look at the relationship between stride rate, stride length, and ground reaction forces.

I'll also reveal how elite athletes adapt their form across different race distances to achieve peak efficiency.

Whether you're a sprinter or a marathon runner, this video has tips and strategies to improve your running form.

_________________________________________________
Resources & Links



► Join the Run Elite Community on Facebook:

[LukasBazyluk]

This is an exceptional explanation of the form. I've heard others talking about it but it never clicked as much as when heard you speak about stride, stride rate, and what goes into faster running. Thumbs up 👍👍

[dghost]

I like the “Don’t Do That”… you like to be clear and we appreciate it

[n.y.]

Fellow runners, I just improved my average pace with 40% I literary felt better in my legs and overall body.I actually felt lighter.Your posture does matter🎉🎉🎉 Thanks for sharing your knowledge 🎉❤

[ShdwGnm]

as a new runner, this is more clear and newbie friendly explanation, to an advance topic. so much knowledge gain in this video. thank you so much.❤

[tysonreid]

This is one of the best things I have listened to all week!

[fahada]

I like how simple and effective and genuine your presentation of the video is.
Thanks

[rafaelmarques-ggkf]

One of the most nuanced videos on the topic

[kensier]

The last 6 minutes were exactly what I was looking for 🙌 so helpful

[kimsidey]

Andrew, always a great video. Seems like 40 strides a week and heavy squat/kettle ball calf walks should also be a recipe to reduce contact time? Thanks.

[ihadnoideathatgoogleallowe]

Amazing video! Learned a lot. Just want to ask: I'm a beginner runner and want to improve. Will your book help me create a training plan for myself? Or it will be too complicated for someone like me? For context, my PR for 5K is 24mins and 50mins for 10K. Currently training for a sub 1:50 half marathon. Thank you!

[andrewmthomson]

The ideas about the heel strike being a breaking force only if the muscles are contracting is really interesting! - 5:00 The idea of falling makes a lot of sense as well as it fits with dropping in the gate cycle.

The comment on the foot needing to be underneath you before you fire it is spot on. The ground reaction force has to move behind the hip (instead of being in front of it) to push you forward and this change happens when the leg is under you. Firing the leg just after the GRF moves behind the hip should speed you up (assuming you are not already doing it.)

6:37 - popping off the ground because you produce force quickly - like hot coals.

Not convinced you can actually land in mid foot (unless you have a dropped arch), its more likely a heel strike fractionally before you hit mid stance and it just optically looks like you land in mid stance. This has the advantage that no time is lost dropping the toes and you can go through a full arc in toe push off (which you can't do if you land on your forefoot as the heel is up and so you only get a partial arc in toe push off).

[maximogimenez]

This is a great information. Biomechanics and biochemistry all together. Thank you so much!

[inderpl]

I'm presently doing base training via your book at this time. I find that I must run my steps per minute (spm) in the low 160s to keep my easy runs easy. However, my strides average (doing two/mile over 8 miles or 16) about 173 spm at my 1-mile pace; so low spm for a mile speed. I'm strength training right now and I see much room for improvement there too. Do these observations appear nominal for base training to you? Also, I've read that tall runners can have lower spm than shorter runner's spm with the same pace. Any comments on spm for taller vs shorter runners? Thanks.

[mugiwara]

Great tips and video, thanks coach ! Ah! Btw if possible i would like an exclusive video about improving GCT, you gave the basis or fundations we can work on it on our own (first improve strength then increase the rate at which you use that strength) but specific exercises would be awesome.

[anthonyu]

Thanks for the tips. With the "at least 180spm" ideal for long distance, is that something we aim for AT RACE PACE or should we aim for that for our EASY PACE as well? If you can give us your insight that would be very helpful!

[kzantal]

Hey I've read your book and enjoyed it very much, thanks. You insist a lot on strides in the base phase. You do address this point, but I'm still conflicted about it. Are you really sure that a subthreshold Norwegian style approach alongside the strides would not be better in the base phase?

[Seby-biketrial]

Liked the video! Very well explained.

A note on 180 Cadence: that depends on pace. If you run slow for training why would move legs as fast as you run fast? The 180 cadence should be linked to the speed also... what is minimum speed to have a 180 cadence?

Personally i do not know or care. I listen to my body and i have a more important thing to keep track my heart rate. I am doing ultra maratons in mountains.
Very well you mentioned that is another game where you do not want to move very fast off ground. Ultras are learning to maintain your energy for very long time.

Anyway good video. I listened to these in past but you reminded me of few things. There are simple concepts but i like you insist on them. It is easy to miss the important stuff. Thanks!

[bubblesss]

I’ve been only able to run a mile then I experience a lot of pain and discomfort to my ankles and shins. I believe I am striking the ground way too hard… any idea how to fix this?

[Junker_]

I am pretty interested in running form. I am quite interested in dorsiflexion of the feet when hitting the ground. It seems that is pretty crucial. I always let my feet relax when touching the ground before. I am curious what you have to say about that. I am now doing ankle dribbles to work on it. I think it creates more of an elastic. I am also curious if you have to pull your feet horizontally, you know how you ride a step with one feet on the ground pulling you along on the ground. If I do that when running I feel my glutes far more and this is one of the first times I felt them when running. Which is a good thing I think. Or does that mean that I still land too far forward? I am normally a forefoot striker.

[marchirving]

Andrew, how much does it matter if we are in zone 1 or zone 2 for easy runs? Mine are often 50/50 split between the two?