BETTER RUNNING FORM! TIPS FOR PROPER TECHNIQUE: FOOTSTRIKE AND CADENCE | Sage Canaday Coaching

[@christianmiller6046]

I’ve noticed it takes me about 15 mins of running to get warmed up enough to feel like I’m flowing as I run. That’s when the runner high kicks in and I feel like a champ! thanks for the wheel diagram

[@yeasiraurko928]

Omg so relatable, man!

[@deft08]

I like your idea of “rolling” like a wheel (you mentioned this in a previous video). It feels so efficient and smooth. Thanks Sage.

[@chuarh7393]

@@yanalchadli tight calves?

[@Dissey]

Amazing vid! Real runners takes time to study things like this to be able to run properly without injury. The body is the only tool you have and if you don't take it seriously you will only suffer.

[@iTzzNinjaGames]

of course! :)

[@seanzy8532]

13:55 5k!?!? That’s insanity!!

[@christianmiller6046]

My old roommate was a good runner, he did a 17:30 5k which was Superman to me. He helped me learn to run and we did my first 5k run with him by my side the whole time, 24:55 was my time.

[@quemyst]

I take that long to do 2K and I'm dying after that... Who are these ppl? 🙆🏾‍♂️🙆🏾‍♂️🙆🏾‍♂️

[@arrowknee7356]

@@christianmiller6046 24:55 is a really strong time for ones first 5km. I assume you do other aerobic exercise to be able to start of there.

[@christianmiller6046]

@@quemyst lol I was 20 when I ran that maybe thats why

[@christianmiller6046]

@@arrowknee7356 yes I work manual labor thats where all my exercise comes from, aside from some warm ups in the morning I don't do much cardio for fun. Been meaning to get back to running on my days off, its tough to do soemtimes/

[@stevel7192]

I just started running and woke up every morning hurting. I was heel striking. Now that I run on forefoot feels a lot better. Still hurts because I weigh so much. But little by little

[@joshuagauntlett8724]

How's it going? Did you keep up to it?

[@ayaan9968]

How are you doing now?

[@ajschannel7107]

How is everything?

[@NoobGamer-1233]

How ya doing now

[@alexandergeorgesgretener]

crazy he looks like he's easy jogging but is probably going sub 4min/km...

[@_quixote]

Yeah it’s crazy

[@vengion1379]

I wish someone told me 4th tip before. A month ago I just decided to improve my form, but I just started to do what videos on the internet tells me to do. Now each run is painful because I don't have needed muscles for those forms, and on top of that I can't somehow get back to my initial form. I come home with minor injuries in every run but hopefully slowly I will get better, as this video says, I will focus on trying find my comfortable form rather than pushing to replicate what I see on internet. Thank you for this video!

[@Christhebomb88]

I like how KZbin helps people ask questions to their trainers and doctors so that pushes everyone to know the right answer damn

[@JK-cz6bu]

This video is very helpful. After reading Pose method and trying to completely change everything about how I run, I realized how forced it was and started to hurt. I did more research and saw many people who said it is an individual structural thing rather than the invariable. Guys in cushy elevated heel with mid or heel strikes setting world records. It is individual. I concluded the same things as in this video but wasn't sure about it..... so I feel much better now that elite runners say the same thing.

[@stargazerdigital]

Some fantastic advice here and hell how good are his times.

[@s0undnin]

holy hell all these armchair runners criticising Brandon's form in the comments lmao. did everyone miss his PR's? i think he's doing just fine lol.

[@MalditoSeasEstadoDelsrael]

it's just that he looks goofy and most people have rigid beliefs of what's right and wrong in running; there's even videos of people criticizing Kipchoge's form.

[@Kevin-sy8uf]

@@MalditoSeasEstadoDelsrael I personally don't think he looks goofy. If anything he looks efficient.

[@carlosquintero3931]

This was great, I been tryin to find out about "proper posture while running" for a while now, and I think this has helped. Have you heard people talk about - Hiymelia Ziyddison Scheme - (should be on google have a look ) ? Ive heard some awesome things about it and my brother in law got excellent results with it.

[@Virtuosont]

This is just superb, I have been researching "technique tips for running" for a while now, and I think this has helped. Have you heard people talk about - Hiymelia Ziyddison Scheme - (just google it ) ? Ive heard some awesome things about it and my buddy got amazing success with it.

[@edgarz7330]

This was great, thanks, been searching for "correct stride for running" for a while now, and I think this has helped. Ever heard of - Hiymelia Ziyddison Scheme - (Have a quick look on google cant remember the place now ) ? Ive heard some incredible things about it and my neighbour got cool results with it.

[@Iknowvfx]

2:18:00 marathon is crazy fast.

[@FullRewardMinistries]

Sage never broke 14 in college but ran 2:16

[@Amanda.c91]

Like Ethiopian level lol

[@LuisMartinez-ih2oc]

That’s my 14 mile time lmao

[@gabe2632]

Lmao 1:59 is record now

[@chochtopf8682]

@@gabe2632 2:18 is still crazy fast.

[@Cjthasticman]

I just Started Running , this was a good tutorial . The 165 Count per minute is definitely something that im going to be working my way up to . Thank you for the wheel technique too, definitely helps .

[@JL-mn9on]

Watched a lot of these videos since the pandemic kicked me out of the gym. This one helped alot

[@Seadevil910]

Best video on form hands down. Thanks Sage and Brandon

[@JK-vc7ie]

In the book 80/20 running it was stated that runners should not actively try to change their form. Studies showed that such conscious efforts were actually detrimental. If any changes are made they will come naturally with increased mileage over time.

[@ralphhancock7449]

Yeah, the only runners who are left, that are able to appreciably increase their volume, are the ones without the chronic foot problems in the first place.

[@ginathompson3408]

Great video and love the advice on focusing more on foot under body landing instead of obsessing over where on the foot you’re landing :D

[@space_program]

THANK YOU! Definitely was nasty heel striking and i'm certain it was affecting my running times. Excited to go out in a bit and practice the better running technique. Have a Great Day!

[@vivianaromo1104]

Nice to know!

[@ja7645]

I will definitely see my doctor before trying a new thing in my running. I think she will have plenty to say about that and not get angry that I´m taking her time.

[@christianestrada1316]

looks so comfortable when you run like that

[@sergiofranklin68]

So helpful, running as a bigger man it’s been tough to understand weight distribution and heel strike. Thank you for the tips!

[@banksj54]

Tip #4 is the best tip. People try to change their form completely overnight to compensate for low cadence and they wind up getting injured. The goal is to achieve YOUR best running form while practicing good mechanics. Their are pro's with cadence of 170-180, so don't be discouraged if you cant achieve 180 +

[@tritosac]

Boulder looks like a beautiful place to run. Too bad I'm stuck in Dallas where our Summer is about to begin and the hellish heat that comes with it.

[@kilgami]

Run in the early morning

[@jonathanerickson1543]

Don’t let it be an excuse for you. Be safe, but really think... do you want to be running or do you not want to be running?

[@sascha.pfeiffer]

Ask Goggins what he thinks of that statement

[@bseries8826]

Hoping to improve. Man, dude is a beast. 4min 1 mile?! 🙀

[@wfloes5420]

I can probably do that 😁

[@justlivin3998]

W Floes that’s a big probably

[@wfloes5420]

@@justlivin3998 umm, yeah you don't really know me so, well done

[@justlivin3998]

W Floes True

[@wfloes5420]

@@justlivin3998I apologize... I was trying to being a cranky fat old security guard, which I am lol. Happy Days

[@seekerj1643]

Watched this a year ago but come back to this video as a reminder. Very good tutorial thanks.

[@Ubercoolhomie]

Just tried some of these tips and easily ran a PB 5km, thanks!

[@themindfulrunner1228]

Thanks for this Sage. Another helpful video. I checked my cadence for the first time today and it's averaging 180 so happy with that! Just need to improve on my stride length. Thanks for your help. Keep up the great content!

[@ralphhancock7449]

You are fortunate to have such a high cadence. To immediately improve stride length, try accentuating your elbow backwards swing, so that your legs are less restricted. It's magic.

[@themindfulrunner1228]

@@ralphhancock7449 many thanks for the advice Ralph. I'll give it a go.

[@regularguy3202]

Great video. This will help me a lot! Have been working on this very thing. I like the wheel analogy.

[@crisfalcon9534]

Very very helpful fellas! This was exactly what I was looking to find. I’m just starting to run every day and this info will help me improve my running style. I appreciate it guys!! Stay healthy!!

[@triathletechink69]

Thanks to both you guys. You guys are so blessed to be able to run the way you do. But that keeping the foot strikes under me, I gotta concentrate on that maybe that's why my calf's are always hurting cuz I run the way you say not to with the foot pointed up and in front :( good luck at the Olympics Brandon, I'll be watching and rooting for ya!!

[@neilpent]

Thanks for the video! I really like your new structured video format, it's really easy to follow and remember all of the tips!

[@davidadams165]

I’ve heard this wheel analogy before, which is helpful, but the point that stuck out for me was, the foot strike should be light and smooth. Don’t slam the foot down into the ground. I’m still trying to find my most efficient form, and this was helpful.

[@dylyo1]

Insane timing, was just getting ready to trash my stability shoes for something with less drop and more flex. Heel and plantar feel sore and just noticed wear pattern on heel part of shoe. I think the hardest part is we sometimes change form as we learn and adapt. My go to stability are now a crutch, probably time to try some 4mm or 6mm drop, maybe test the speed with some racers at the track.

[@JamesScottGuitar]

jonathan yoakum Be careful on transitioning from one shoe type to another, stability to non-stability or 10mm to 5mm....can cause some serious issues for muscles, tendons and ligaments.

[@OGCJ10]

I will say this, focusing on core strength through calisthenics improved my run time TREMENDOUSLY. My 1.5 mile run use to be 12minutes on my best days. Now my average times are around 9 minutes. And that's me giving it about 75% effort. I don't feel as tired either.

[@kanyewestgaming9105]

OVO J what kind of cals🤔🤔

[@OGCJ10]

@@kanyewestgaming9105 pushups, sit ups, pull ups, etc. I was also doing light lifting and light cardio as well. That was for a good solid 4 months 4 days a week.

[@les8947]

i feel like i forgot how to run after graduating highschool. i feel clumsy running now. i need to start running more

[@henryhearns14]

Genuinely super helpful, thanks guys

[@johnhudson7677]

Awesome reminders thanks guys

[@deet2440]

I weigh 160-165 and wrestle...needless to say I’m not a marathoner and I only run because I want to join the military and I need to run 5 miles in 40 mins, so here I am 🙏🙏

[@YeNZeC]

What Millitary requires you to run 5 miles in 40 minutes before basic >?

[@merradh]

he minimizes arm swing. i found out several days ago that if i keep my arm low and not crossing my chest i get a bigger momentum forward and my stride rate increases automatically because bigger arm swing means energy and time loss

[@Smartcoughdrop]

Not too big on other forms of cardio, but I just love running so much

[@charles-qm4ss]

Tip 1: have cool grasses Tip 2: wear your hat backward Tip 3: be skinny

[@ma1ist]

Keep your grasses on and everything will be alright

[@faith9196]

Lmao it’s alll in the glasses

[@scarslikereminders]

@@ma1ist r/unexpectedberserk

[@Saiarts_yt]

I'm fat but I can run long distances, like a one buff dude who is going to do a mud race when functionality is key.

[@mkyalvrz7860]

Damn didn’t know Lewis Hamilton is a Olympic runner as well...

[@neliz2k]

Literally the first thing I thought when I saw this guy.

[@skyekingdom0]

I wish my form was that good, I do more of a jog.. shuffle lol

[@vanivermo]

SkyeKingdom then thats your problem and fix it lol

[@saleemahomodayo3066]

😂😂

[@Yougetout1]

Thank you for the tips! I'm a newbie runner doing 100days running challenge. I will use those tips for my running!

[@finnwright6832]

lvl1 runner thats pretty cool. 2 months later, how is the challenge going?

[@cameronmchugh4153]

R.I.P

[@dimez3702]

lvl1 runner gave up?

[@turdferguson388]

Lvl1 runner is still running. No update.

[@erex9875]

1:25 by focusing on the landing under your body will automatically land fore foot

[@shadowsteve]

Thanks guys, great video. I've been trying to change my technique lately by focusing on driving the knees forwards/upwards during strides, and I think the wheel tip is really useful. My cadence is stuck around 156 consistently and I'm struggling to get it any higher.

[@scotthooper978]

try using a metronome(free phone app)

[@amandaward7823]

Well that explains why I’m horrible at running and hate doing it. Heel strike and over stepping. I don’t know how to move my legs to land with my foot not in front I feel like. 😬

[@InfiniteQuest86]

Great video! Now how do I get theme music to play when I start running?

[@untitledusername3799]

Runnin' Down A Dream by Tom Petty

[@InfiniteQuest86]

@@untitledusername3799 Lol, I meant when I start running, I want it to start playing like in the video.

[@larjkok1184]

Headphones and a phone or watch with music on it. Hit PLAY when you start running.

[@maverick6300]

Only the young-journey

[@kylestewart7342]

Great video, very informative, exactly what I was looking for. Unfortunately, the wind noise blew out my eardrums. Keep up the good work, just please buy one of those furry muff things for your mikes. Cheers

[@ravenengland9232]

I always call it turnover in my head too.

[@crackerjams6534]

i'm a noob in running and when i began my freshman year i had a pretty bad heel strike and somehow managed to run 18:30 in the 5k (not a crazy time but surprises me). i plateaued my sophomore year so i thought it'd be a good idea to practice forefoot striking up until and throughout xc season of my upcoming and now junior year. although it was a failure due to swelling it caused in my calves and lack of improvement i gave up but when i went back to "heel striking" 3 months later i realized i now have a mid foot strike and my form is a whole lot better. looking forward to working hard this season to see what i can do with it :)

[@DarkPa1adin]

wow. that's crazy fast. I ran 4k tempo in 18:35...

[@billylondon2894]

Bro 18:30 is an amazing 5k time

[@wastelander1015]

I have a similar stride. Short and smooth, very economic. Ideal for long distances. The only difference is my arms. I swing them a bit lower. :)

[@sawayaniyasarkar2378]

u r really cool..i liked what you said about adjusting pelvic position while running... sending a compliment from india.

[@leruomonang9825]

I still don't understand how he can run so smoothly and yet move so fast

[@pedrovizuetecastro2400]

so good info and video!

[@luisbaez2952]

Goood tips, can u share d brand of your clear frame sunglasses, I would appreciate it…

[@nikitaw1982]

Tip 1# the guy said focus on cadence and not worry about heal or toe.

[@ndk4]

Just to make it clear, good running form doesnt mean it always look great, but more efficient and effective during the run itself. Not just by how it looks

[@mikedobson1678]

Form just means how the action is performed. Not necessarily to do with efficiency but you are right

[@TheFedericohiguain2]

I started doing this tips as I run and my pace improve a lot but I will never run at that crazy pace as Brandon’s I can barely do a sub 21 minute 5K haha that’s like my best pace

[@alexdowns4783]

Run barefoot and pay attention to your form while running barefoot, and then replicate it when u run with shoes. Always stay with ur natural form and natural stride to prevent injuries and strengthen important muscles

[@finnwright6832]

Excellent video, will definitely aid me in running my first half marathon :D

[@jukeboxhero1649]

Oh shit! Y'all out there in Boulder! I used to run out there.

[@tonya9614]

Thanks for the great video!

[@Harry41158]

Can you tell your shoe name

[@TheKeiShow]

Great stuff. Trying to improve my 5km time for triathlon now.

[@aidenmcelroy314]

TheKeiShow I’m just saying this bc I thought you might find it cool but you st a local triathlon there was girl who placed third overall and first in the women’s and she had given birth 9 weeks prior to the race

[@TheKeiShow]

@@aidenmcelroy314 no sh*t that amazing

[@josephkubiak308]

I like playing your videos on 2× playback 🤣🤣 F'in crazy!!!🏃‍♂️💨

[@lampshade2863]

nice video, great and helpful

[@Vo2maxProductions]

thanks for watching!

[@akshaymadavi8833]

How to breathe while running so that I can run will

[@essidrovital6397]

My cadence is low, around 150 when I do easy long runs but I have long legs. But I’ll try running with 170 in a wheel motion tomorrow

[@Karizzi1]

My cadence is 130. Oh no!

[@dominandoful]

Really nice

[@samuelbonnke7660]

Love the Kenyan bracelet!! 🇰🇪

[@mikkey246]

How fast is Brandon's 5k? Did he just say 4:15 for marathons 🔥 And high cadence's helps speed up time! Gonna try this at home

[@igordragoslav9672]

13.55

[@mikkey246]

@@igordragoslav9672 holy cow! Beats my 5k by a long shot. Definitely doing his style and feel I am taking time off my miles 🔥

[@brandonbaileyjohnson-offic4627]

He’s right

[@nikicrewes1411]

Great video thanks for the tips!! Can you talk about how stride length works with the wheel paradigm? Would love to get s little faster.

[@kurtstolberg]

Great videos as always, thanks! Can you add a video to consider your relationship between cadence, stride length, and pace? In 400s, 5k and marathon paces, how do those 3 interact and how much does each change? Blew my calf out taking my cadence from 156 to 172 over 14 months. Now aiming for 163 given I'm 6'5", not sure how my height should affect your target of 165. Thanks.

[@god1aj]

I weigh between 220-240 depending on season and what I want to eat and used to powerlifting/bodybuilding workouts.. I just want to be able to do 3 miles without struggling 😢

[@uivideo7637]

Great info, thx

[@1414Adety]

Toe angled upward is not bad if the full impact still in your center of gravity. I noticed even most Kenyan runner also have toe angled upward. That happen normal when you have a lot of leg power and long stride which is good. I think you just need to reduce you gliding sage and kick the ground a bit otherwise perfect

[@iconsuresh6333]

Superb brother 😍😍😍😍

[@AbdulHameed-bw4cg]

How do people run so long with such ease.... 😒. For last 1 month; I am trying to run 3 KM in a go and is failing again & again. Also, still dragging, can't run with properly.

[@txscesar]

Dont ya hate it when your P.E teacher told you to watch this in Online class

[@cstarsfly]

Great info thank you coach!

[@nidheeshv1754]

Yeah... Very informative

[@AnubisHades]

Thanks for the video dudes

[@JamesScottGuitar]

At what pace does it make sense to begin implementing a cadence of 90bpm per foot?

[@ralphhancock7449]

A lot of 5k runners seem to do that (assuming your "90 bpm" is the same as "180 steps per minute"). I see a lot of fast 5k runners running at 195 steps per minute. But, theoretically, increasing cadence allows less time to impart ground impact, so there is diminished returns. If you want to run with 190 or higher cadence, it would be better to be really light weight and really strong, so that the short contact time can be utilized productively, don't you think? I've just now realized that I didn't answer your question. In my experience as an older runner, I don't think you get the spring-back benefits of a nominal 180 cadence until you are running around an 8:30 pace. It all comes down to how fast you run at that 180 cadence. Can you sustain it? Do you find that you have to take micro-steps so that you run slower? If your form suffers, then your cadence is too high (or low). Try running at 180 cadence as slow as you can. If your form is adequate, then train up to that cadence. It takes months to adapt to a 15 steps per minute cadence increase.

[@MsCMR80]

Tha is for this, Sage! I keep on having issues w shoes as second toes always get banged up on long runs. Went to specialty store and was fitted and told that my firm needs work. Does this make any sense? I’m a neutral slight heel striker and when asked about Hoka One One, the sales guy totally seemed against it. WHY? 😭

[@ginathompson3408]

MsCMR80 have you tried lace locking your shoes? Especially on runs where I’m doing descents lace locking has helped save my toes :D

[@ginathompson3408]

P.S. I wear Hoka Speedgoats on trails and have been really happy with them

[@MsCMR80]

Gina, thanks so much for the feedback! Yeah, I’ve got mine lace locked and everything. Got sized for the current kicks and it’s after running my second half in those shoes (Brooks Ghost 11) that I’ve experience three lost toenails and even a blood blister after only a 5k run around the neighbourhood! I only do roads for the time being, so maybe that’s why the salesman was not going to push for Hokas (?) I might go back to wearing Pegasus as there were fewer issues with messed up toes and never ever got a blood blister

[@ralphhancock7449]

You wouldn't be one of those who have the overly long second toe (Morton's toe) would you?

[@MsCMR80]

ralph hancock I kind of do. It’s not longer by much, but it does stick out a tiny bit and it’s the one tie (on both feet) that tends to loose its nail 😪

[@portiasnyder1812]

Can I run if I have osteoporosis ? Will it hurt my knees? I quit years ago was afraid I would damage them ! Any suggestions.

[@jayspice4987]

Brandon Johnson with glasses on looks exactly like Lewis Hamilton.

[@monkman5263]

Long or short strides ????

[@abominablesnowman3494]

What shoe are you wearing at 1.59 sage? Looks like me and you have a very similar point of impact, and I like the look of that sole shape.

[@iftomatosareafruitwhyisntk4038]

Great video

[@JanneNordman]

You will become a better more efficient runner when you just RUN.

[@Kevin-sy8uf]

Not necessarily. inefficient habits don't just go away.

[@stemstudentph9246]

You have counters for stride rate?

[@TheMoeP]

I have a question. I ran 400m back in high school and I always focused on long strong strides and it worked for it, but now I joined my college's cross country team and applying that principle just makes fatigue worse and I feel I slow down, during my last race I tried a shorter/faster stride to keep up and I feel it worked but it felt more work on my calves, any suggestions?

[@dawsonthelin]

I also took long strides, but I have recently started to shorten my strides and speed up my cadence and it has made a HUGE impact on my speed and fatigue levels. I now have a much higher lactic threshold because of this change, and my times have already improved dramatically as well as my recovery time.

[@YokNg]

high cadence means smaller steps?

[@mikkody123]

the knee should fully bend under the inee tsatsing

[@josephg8895]

Nice shades for a cloudy day guys ;)

[@BKRamchand]

What is background song in the video? Anybody let me know?

[@Staplesish]

Running down a dream - Tom Petty

[@nathantang9964]

great tips, but brandon's arm carriage though jeez!

[@ralphhancock7449]

I prefer his arm carriage. I wonder if it would be considered cheating to, say, put elastic head bands on your arms to hold them up tight so you don't have to use any bicep flexing power during a marathon. Then, just focus on a strong front/back elbow swing.

[@ellmatic]

Dude qualified for the 2020 Olympic trials. I think he get run with his arms in his pants if he wants to.

[@johy2007]

@@ralphhancock7449 I like his arm carriage too. In fact, mine is quite similar :-)

[@ralphhancock7449]

@@johy2007 Yeah. The elite East African runners seem to carry their arms bent high that way. I don't know how runners can think that lowering their forearms is more relaxing than holding them up. In the lower position, muscles have to still brace for the forward movement. It's just a matter of bracing with biceps shorter, or biceps longer. With lower arms, the biceps and shoulder muscles have to activate harder because of the long "moment arm".

[@randystebbins5733]

@@ralphhancock7449 Good observation. However, I think that lower relaxed arms with more drive, even at slower speeds, gives more power. I'm not arguing with his performance times. They are very good. I always wonder, though, how east African women perform so well with theirs bent at a crazy angle and carrying them so high. Again, no argument with performance. Just another observation.

[@joshuaong5503]

Gosh, I didn't know Lewis Hamilton did marathons! He can definitely pass as a twin, haha