PERFECT RUNNING FORM - Techniques PRO Runners use to Run Faster

In this video I'll be sharing the running technique tips used by elite runners to run faster and with an efficient running style. Learn how to run with proper running form by following the tips in this video, as we study some of the world's best runners. If you're wondering how to run faster, this video is for you!

🔴 WATCH NEXT

➜ Full Eliud Kipchoge running analysis video:

➜ How to increase your stride length without over striding:

➜ Learn about the crossed extensor reflex:

➜ Running Cadence: The BIG problem with the 180 rule:

00:00 - Introduction
00:46 - The first key to efficient running form
01:40 - The perfect stride length for every pace
04:42 - Does it matter if you heel strike?
05:45 - What do your arms do when running?

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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.

#Running #JamesDunne

[MonteComeau]

Watch the runner in green singlet behind Kipchoge....Severe heel striker. Glad you pointed out that this can be done with success with proper stride.

[anthonytamburello]

James thanks for the content. I followed your half marathon plan. Started training in January. Just finished my first half marathon at age 61, in 2:35.

[thesingingshade]

just discovered your videos James after a 24 year break from running. At 50 its quite a challenge getting back to it. your videos are a great help. Keep up the good work for us old fogies!

[purplezebrahoover]

Great to have you back, your videos have been a big help since I started running in the summer - I ran my first half marathon distance last week. Cheers pal.

[NimeuMusic]

What really interests me is what is good running form at slow paces? Like healthy technique for jogging.

[Nina-kvcp]

I only recently found your videos and l wondered whether you had stopped making them, glad to see some new content! You completely fixed my knee issues I had for years and I still use your videos in the gym every week, I love them 😃

[cooltigermusic]

3 things I'd like to add:
1/ it's super important to keep the shoulders relaxed, which is really hard at high pace. The tip is to think of extending the head, which will relax the shoulders. Hard to practice with the forward lean.
2/ The feeling under foot is never talked about but is super important. Imo (please correct me if I'm wrong) we need to "scratch the surface" with the foot and applying horizontal forces only, minimizing vertical forces
3/ the feet should have a circle or oval path at high paces

[brentvanderlinde]

Great to have you sharing your knowledge again

[jobanski]

Great to see your video upload again. I began the low heart rate training months ago. It took about three months before I saw any improvement. Looking forward to the off season to continue this.

[cateboyle]

Great to see you back James, really missed your technical content - very unique!

[gm]

These videos are always worth revisiting as you progress just to make sure you are staying within the technique that is recommended.

[SteveT]

What a great video, really useful cues and straight to the point, thanks James!

[lawrencetucker]

Glad you’re back in the game! Love your content. Always well thought out. It’s even better then some paid subscription runners content, because it’s so informative and not full of fluff about everyday things about themselves and family. I would pay to hear your content about running.

[jimbeam]

What a brilliant video. Will try out what I´ve seen on my morning run tomorrow.

[johnmatelski]

One thing to keep in mind when watching footage of elite runners 'heel striking' is the stack height of the shoe. The heel _of the shoe_ might technically be hitting the ground first, but one might speculate that the earliest substantial force transfer is actually happening further up on the foot. Along the same lines, a runner might appear to have midfoot strike but actually be catching the ground further up on their feet.

[AdrienLegendre]

I find it easy to focus on one goal: planting foot on ground quickly into a perfect kick position for maximum force: 1) foot surface is planted horizontally on ground, land with entire bottom foot surface touching the ground, 2) knee is bent and vertically above the ankle, 3) lean forward with center of body mass only slightly behind planted leg. Ignore stride. Get the foot on the ground as fast as possible into a kick position so immediate kick is possible when foot touches the ground. Stride will adjust with running speed automatically. Kick forcefully to get heel just below my buttocks. Some core body rotation helps with hips and shoulders, but too much may slow down the kick; keep arms close to body for balance and minimize fatigue. Too maintain a certain speed I deliberately pause the kick to keep running speed down, but at the same time I can deliberately reduce this delay to run the fastest I can based on my endurance.

[kstoeb]

This is by far the best running technic video I’ve ever seen.

[paxundpeace]

Top notch content. The most advanced advice that goes beyond the analysis but also tells you what to do.
Excellent work still this is kind of a video for more advance runners. Still even beginners should learn about this.
It is not just about (felt) stride length * cadence. It is so much more.

[GbawlZ]

A lot of this just comes with running fast and running a lot. The more often you run fast, the better you can fine tune things and the more comfortable you feel. When you try to run fast without being used to that pace, you will struggle a bit more and your form/posture/stride will suffer. Just keep running and don't worry about this stuff too much. The exception is learning how to use your arms when you run, the more you swing them, the more energy you waste.

[marcotokoku]

watched many running video to improve my posture, so far, this is the best