#1 Tip for Good Running Form: Proper Running Technique

[@rushweaver2807]

I love these videos. I watch them and get all psyched up to run, then I go out and still suck lol. But these videos are helping me improve every week thanks a lot!

[@benl4322]

I was running barefoot around the local track yesterday and my calves were tightening up. It felt that if I kept going I'd strain the muscles again. At some point, I shortened my stride, increased my cadence and the pain disappeared immediately. It's silly how we forget the basics sometimes. Thanks for the reminder Sandi! Great video.

[@ladymacaulish]

Sadly I am about 45lbs overweight... due to injuries, a 10hr/day desk job, and poor diet produced by laziness (lethal combination), but I am getting back into it. My cadence is about 165. That's about as fast as I can sustain when pushing the tempo without crashing, because of my weight and heart rate. But I can attest to the fact that keeping a higher cadence makes my legs feel so much better. I can actually feel the difference in energy it takes for a slower stride rate. Thanks for the video. (I am way late to the party in the comment section, HA)

[@kouyasakurada5547]

I believe in you.

[@Kamexoxo]

Mahalo! This was so informative. You two are such gems in the running community and i love all the tips. I've had rheumatoid arthritis for over 15 years but have been running for 5 and never gotten hurt because of all your great tips on techniques, especially on downhills ( my faves! ). So, thank you and i look forward to your next video!

[@RunningWildSandi]

Paula, thanks so much for the kind words! We're both really happy to hear that you've enjoyed our videos and have been running injury free.

[@macspud28]

To improve your leg speed, practice kicking your butt with your heel as it shortens the pendulum effect of your leg going forward. A short pendulum has a higher frequency than a long pendulum.

[@estephaniey123]

Thanks!

[@TonyMontgomery18]

This is awesome. You guys make so much sense to me. I don't run, normally, but your take on it is so cool and natural and makes sense to both the engineer in me (ME, CU Boulder 1995 😁), and the meditation/simple/present/feeling-instead-of-thinking part of me. I feel like I can take your high-level ideas and go out and sort of "feel" my way along, letting my body's sensations show me how to run/move etc. (another fun experience I've had is watching goats climbing all sorts of things, feeling the energy of it, and eventually going out and amazing myself with my ability to climb around sort of goat-like, better than I ever had before. And soooo much easier and more fun than the usual boring, time-consuming, uninspiring learning process that I've dealt with most of my life. Your videos give me a similar feeling. Love em, thanks a lot!!)

[@pwashington99]

My high cadence keeps my runners knee away, have been doing this for about a year, pace increased and running is easier and more fun. Thanks for the video!

[@shano81]

I am digging the intro theme, it sounds heroic!

[@Jay-ij2dd]

All your tips are great, especially to a guy that can run but didn't know HOW to run. Continued success!

[@luckystrke]

lol, the keyboard :). Great advice! And if you're running on a treadmill, you can glance at the seconds, and count three steps per second. (60 x 3 = 180)

[@RunningWildSandi]

Thanks for the treadmill tip!

[@postyourscore75]

THX guys, you are really motivating! I'm a new runner (running since 6 weeks) and am absolutely addicted now!!

[@carrellochka]

The best tip ever! Reduced my HM time by 12 mins just using it the first time! Thank you so much!

[@oscarmaidana9294]

Wow. This advice literrally will change my performances. Thank u guys.

[@elizabethpham1362]

I've watched a few other videos and they weren't as helpful as your videos. Thanks you two!

[@Active4Good]

Hi Sandi and Sage. The 180 cadence really worked for me, and I used music on my runs to get it spot on. It certainly helped me get new PB's at all longer distances. Couple of tracks I used was Chris Rea - Let's Dance and My Jamaican Girl by Freddie McGregor which are both around 180. Great advice, keep posting and many thanks Mark Garrod in the UK.

[@firthlaist218]

I feel I totally understand how that Metronome can become annoying ...because JUST the bloody Keyboard beat, will now stay with me for the rest of my LIFE hahaha..... Great vid, appreciated.

[@diggleboy]

These are great tips. I'm my own personal research by looking at various studies of both barefoot running and Kenyan marathoners, including Barefoot Ted and Harvard studies, I've found that an increased stride rate shaved the most time off my marathons. However, one must be forewarned that doing so puts more exertion on the calf muscles and can cause severe shin splints, which happened to me years ago when I changed my run technique, because I didn't allow my body enough time to adapt to the new technique. I rehabilitated my shin splints and they never came back afterwards. I also found that wearing lower profile shoes did help increase stride rate, because it provided me with more foot strike feedback to maintain the technique properly. This too took time to adapt to over a few months. I had to be patient in adapting this new technique. Overall, increasing my stride rate shaved 8 minutes off my half marathon time in the first year. I enjoy your run tip videos and will watch them frequently as good reminders. Proper technique, along with repetition, produces skill, which is the mark of a master. Please continue to share more great videos and keep up the good work. :)

[@ryanwatts4878]

The keyboard is my favorite part of this video! :D Great tips guys.

[@SeeJohnRunUltra]

Great advice! I am an ultra runner that loves the trails!!

[@MrShoji5150]

Very good advice!! I always try to keep in mind about landing position and foot alignment while I run. Not try to too much strides which cause more impact at each landing. And arm swinging, I try to swing as if cross country skiing with pole. Which makes help for smooth foot locomotion.

[@TravelingwithMikey]

Great informational video on proper running technique! Thank you Sage and Sandy!

[@Macam2macam]

Watching this 1/11/2019. Tq to both Sandi and Sage.

[@CAIrondad]

Love the keyboard!!!!!!!!!!!!!!!!! I need to carry one on my next run!! Ha ha!!

[@patrickvoo]

great video sandi and sage! thanks for reinforcing this for me ... i've spent time being more of a 'minimalist' runner and focusing on reducing vertical travel while running, but never actually counted my stride rate. maybe it's time to get some kind of benchmark!

[@RunningWildSandi]

Thanks Patrick! Counting your stride rate is a great place to start!

[@lukaprok]

Dear Sandi and Sage, thanks for this great video! Ever since I got my Garmin Forerunner 220, cadence has been kind of on my radar, but I was never sure about its priority. This video made me see that it indeed is important. Now, there is one thing that (at least for me) ties to the stride rate - breathing. If I try to touch ground more frequently, if my breathing is tied to stride I happen to breath faster, which in turn actually increases my heart rate... Do you have any tips on breathing while running with 180+ spm?

[@blairsteele9635]

I've been using a metronome for about 2 years on and off to focus on cadence,actually convinced about 10 runners to give it a try.during hill training they kept up the high cadence and found it easier to do the hills and their speed increased.

[@mostlywildlife]

Very useful, particularly advice on timing with music, arms and metranone.

[@adamshanks6073]

Another storming video, thanks. I took up running this year and both your channels have been really useful. Doing my first half marathon on Sunday, aiming for 1hr 35m. Thanks to your running form videos and training talks I've stayed injury free throughout training. Hopefully I've not jinxed my race on Sunday by saying that....! When's the next video? :-)

[@RunningWildSandi]

Thank you! Best of wishes to you at your half marathon! My next video will be when I get an idea I think can really benefit people again. :)

[@ScottLive1]

Great tip with the metronome!

[@nickrandall1059]

Thank you for sharing these tips. Your advice is both easy to understand and act on. I admit the cadence speed is initially intimidating. I haven't measured mine yet, but I suspect in the low sixties. I watched your video on form and believe I have good arm swing. I have had plantar fasciitis recently and changed to a shoe to move me from heel to toe, but it still persists a bit. Think the faster cadence might solve it.

[@jaekanglee]

thanks guys. great tips for a beginning to become a running enthusiast like me. Cheers.

[@Blanca15597]

Hi Sandi and Sage : ) Sandi, I've missed your videos. Thanks for posting! Good video too.

[@RunningWildSandi]

Thank you! :)

[@ninjaguy123]

Good video. I agree that stride rate is important, but I personally believe that biomechanics are slightly more important. Even when I got my stride rate to 180, I was still getting injured, until I fixed my biomechanics and form.

[@xXZachTheDragonXx]

Thanks for the tip, I'll do this my next run!!! :)

[@robertrupp2865]

These videos are super helpful! Thanks :)

[@sunnybeach4837]

Great video!

[@smitaavajyutananda7736]

thanks for the tips!

[@windy12u]

That was great! Thank you!

[@Jennifer-wr9si]

The wheel metaphor was a light bulb moment. But doesn’t stride rate change based on speed? If I want to jog/run slow, isn’t the ideal stride rate going to be lower?

[@twopinacoladas]

Really enjoying your videos and vo2 max productions hoping to improve a lot this year.

[@RickMartinYouTube]

thanks for the video - will check out my stride rate and work on the technique you recommend.

[@JohnHeywoodrunner]

great info thank you for sharing

[@zeevgilkis7970]

very helpful, thanks!

[@TheELiTeintruder]

very good tutorial....

[@maximuz7375]

Thanks for the advice. The music in the piano sounds familiar. like "take on me" from aha. :-)

[@utah1man]

Sandi and Sage outstanding video! Should I start correcting runners that I see that have bad form? Maybe I should start looking at myself before. Haha! Good recap video.

[@RunningWildSandi]

Thanks Isaac!

[@venkstaar]

Hey Sandy and Sage ! Thanks for sharing this tip through this video. Should this be measured when one is comfortably running at race pace (say 2-3 miles after start) rather than at the first stages of a race, where typically one starts slow (and hence slower stride) in order to target a - ve split strategy run.

[@Tatsumaki7]

im confused how can i have an easy run or jog if im trying to keep this demanding pace. i do agree it seems you can only have good form if you have a fast stride.....so have i been training wrong? should i be focusing on moving my legs rapidly instead of going the distance?

[@FelixMeister]

What you want to do is keep your pace the same as usual. Reduce your stride length, increase your cadence. Similar to how you go up hills, keep the cadence static but lower the stride length. At first it'll feel like you're taking little tippy toe steps, but over time it becomes much much easier to cruise at a higher pace with less energy.

[@hakuspear]

thank you so much...

[@machoo1001]

thanks im a xc runner and i will be implementing these tips into my running. your also really pretty ahahaha. nice video :)

[@Runner_fatih]

Midfoot or forefoot? Which is better?

[@greysaw500]

i run distance and cross country and there has been a lot of tensity on the outsides of my calves, my coach says that its because i dont pick up my knees but i still feel like there might be other factors. im still fairly new to running so im pretty blind to most common things so if you have any advice dont assume i know it allready, thank you!

[@smiffery2244]

Thanks for making this video! [:

[@gilllie666]

If you were to reduce your stride length, than that would logically mean that you are not using your full range of movement. Consequently, would that not lead to reduced muscle mass and therefore strength and in turn power?

[@poochidprommakun8759]

Hi. Good vid. from both of you. I run 6-7km everyday and my cadence now is 180spm. Even my cadence is high, I still feel that my speed is a bit slow as comparing to a guy in front of me who ran at low cadence but with longer stride. Could you tell me why is that so? Hope to hear from you. Thanks.

[@Smurfmore]

jog tunes, OK I'm going to check, thanks

[@barfibarfak8629]

Hello, you said "focus on moving your arms faster", when you're running a long distance wouldn't moving your arms use up lots of your energy?

[@OersJ]

Hey, great vid I just don't get how I could run at 170-180 strides/m. I have started running about a year ago, with a few months of pause due to an injury. I have progressed though and now I am running 7kms at about 6:30 pace with my pulse around 150-155, which is already a bit too high being 30yr old. My stride rate is 145 strides/m though (I am using Spotify where you can set playlists with specific bpm). I now my strides are a bit long and maybe I could shorten them but I don't see how I could run at 180 without my heart rate spiking. Any advice?

[@bryanh8630]

do you push off w/your ankles? I'm unclear about which muscles to actually use overall...

[@steene1205]

Where can I find the jog tunes? Is it on iTunes? Thanks

[@jessedavis8753]

also are you supposed to have a 180 plus stride rate on eady runs or do you check ot on thempo runs

[@TheUnorthodoxx]

So would my Cadence measured by my watch be half that? I currently have a cadence of 85.

[@lancelance1513]

im looking to increase calorie burn so less stride rate is better?

[@FilthyCasual272]

SAIL!!!

[@jaydubya04]

I have long legs which result in long strides, so is shortening my stride necessary for achieving a faster stride rate?

[@RunningWildSandi]

Great question. When you're running slow, shortening your stride is important to achieve a higher stride rate. To run fast your stride will be lengthened, but your stride rate will remain high do to the faster speed.

[@RudraNaik]

I'm at 145 😕 When I'm "sprinting" at 15kmph, my cadence goes up to 160 😕

[@thomasdude2082]

I didnt know that maratoners run at 180 strides, thats fast. I am not a pro, but i assume my stride rate is around 85 to 90, long way to go for me.

[@tequilaburp]

where do i download teh track plzzz?

[@ironmantooltime]

Stride rate is not independent of speed though, it's difficult to maintain a high cadence when ur sloooooow

[@elizabethpham1362]

I'm curious to know if y'all are vegetarian or vegan? Or into clean smart conscious healthy eating? I'm training for a half marathon and we were told to eat energy bars or gels for our long run. Do you agree? If so, what do you normally eat? And at what mile? I found a mornings superfood bar. It didn't taste so great at home, I may just need to give it time to appreciate it but I took a bite that other day during a long run and it was obviously good- bc I was needing the energy haha.

[@elizabethpham1362]

Moringa, not morning, typo.

[@jessedavis8753]

why is when i try to improve my stride rate it makes my heart rate go up more

[@XxDJHALLOWEENxX]

Sandy you're pretty !

[@dimavchebanenko]

+Kendall Davis (HalloweenBeatz) Very

[@MrVoayer]

+Kendall Davis (HalloweenBeatz) Pretty much !

[@AlexDonnett]

I JUST started seriously running and I JUST found ur channel and U JUST UPLOADED a vid this is JUST awesome. should I sub?

[@ummmj]

Doesn't this essentially mean to just run faster? I have to admit, I have been focusing on foot strike and my posture more than anything, but if this helps over all more than anything then ill definitely do it.

[@netfischer]

+ummmj if you wanna run at the same speed shorten your stride. speed=cadence*stridelength, not too complicated ;-)

[@billmitseff4454]

doesn't the 180 bpm changed depending on the length of run? For example, my bpm will be less for 10 miles than It'll be for lets say...1 mile

[@mdrasheed2572]

.

[@grantongstad9593]

Doesn't increasing stride rate just translate to running faster?

[@Chaos_Nova]

Stride is the distance traveled. They're talking about the number of times your foot touches the ground, not lengthening the stride.

[@maheshmaximus1]

👍👍👍

[@sweetiemcgee]

this is a stupid question. i understand the benefits of increasing our cadence from your video, but you didn't explain how to sustain it. is there a technique for that? Is the answer to train more to improve endurance? I'm sure all of us would run faster if we could.

[@RunningWildSandi]

Honestly, it's just something that takes some getting used to. If you work on it enough, eventually it should just feel normal. Training more to a certain extent (not risking overtraining) will certainly help with endurance.

[@mathijss.8347]

listening to that keyboard ( i am not a runner but in think i am around 80 XD)

[@PartyChicken407]

If you want to adjust your stride rate - use a metronome like a musician would.

[@aodtoxic]

My rate is 150 :(

[@mikemosby8000]

This one hasn’t aged well

[@nealwailing3870]

Is this before they hooked up--she seems to be wearing more make-up than usual....?

[@San0457]

the girl sounds so nervous