How to Run Slow (With Good Form)

[@runnersconnect]

What cues help you maintain a better running form when tired?

[@bentravels390]

Cadence is also dependent on leg length. Short legged people tend to have higher cadence than long legged people.

[@runnersconnect]

@@bentravels390 Good point!

[@vladtyb9487]

This was great, I have been researching "efficient running technique youtube" for a while now, and I think this has helped. Have you ever come across - Hiymelia Ziyddison Scheme - (just google it ) ? Ive heard some decent things about it and my buddy got great success with it.

[@darcebrooks5409]

chin down

[@Tretesdude]

I'm 51 yrs old, I keep my heart rate below 125 for it.

[@keenb641]

This didn't actually show how to use perfect form during a slow run, she was running well above zone 1.. this was simply a perfect technique vid.

[@ScottMonte]

To answer your question: Pulling the string like a puppet for posture. arm swing straight out, similar to your centerline. Metronome queues.. though I haven't found a great way to do this.

[@runnersconnect]

Those are great form cues! Thanks for sharing, Scott.

[@zmacuable]

I found the tip about not forcing knee lift on slow runs very useful

[@phl0w666]

I think it would've helped a ton more if instead of your talking about it, you actually made use of having a professional runner showing her form over a range of (slower) paces, and having her explain mental cues she goes through to maintain proper form during slow paces.

[@runnersconnect]

That's a great idea! Maybe I'll get my friend on board again to film a future video 👍

[@peittoburrito]

@@runnersconnect I was also thinking about that! I'd really like to see slow run with good form, maybe even different paces from veeery slow to faster. And maybe even examples of common mistakes when going slow. I have just started running with quite slow jogging 2 months ago and I'm trying to learn what I am doing wrong. It is very hard though.

[@runnersconnect]

@@peittoburrito Noted! Great ideas. Will try to incorporate that into a future video.

[@MrArmington]

@@runnersconnect - did you ever make a video based on this feedback? Would love to see an example of what you're talking about in the video (someone running slow in good form)

[@AndreiDamian]

That’s the video I’m also searching for. Film at different paces (very slow ones for pro runners), put them also in slow motion and compare them side by side or overlapping.

[@therealjohnnyb2151]

so glad i found this video. I learned about cadence this past few weeks and have been wondering why my cadence was so hard to keep up while i'm going slower. (long run). My form felt great when my cadence was 170+, but when i was going slow it dropped to 155-160 spm and was so hard on my shins. Maintaining a good forefoot strike was key for me.

[@BB-vo6on]

thank u so much. All these other videos never mentions these differences wich I think its very important to do.

[@jshepard5840]

Thanks for this video. I'm a relatively new runner and I just discovered through this video that my arm swing was horrific! I was hold my arms up in front of my chest, which made them swing more side to side than forward and back. Headed out for an easy 5k this morning and will focus on using a proper arm swing and note any differences. It may be that I don't notice anything right away, but I'm sure it will help with any problems I may have been having from basically making my body twist while running rather than move naturally. Will update after my run. So I just came back from my run, and I really didn't notice any immediate difference. I'm sure that using a proper arm swing will prevent issues that may have occurred using my previous arm swing, but nothing that I noticed right away. I will say, although I don't have a way to measure it, that using a proper arm swing surely helps me conserve some energy simply because it adds to my forward momentum rather than inhibiting it by doing a more side to side motion as I was previously. In any case, thanks for the tip and I'll be sure to check back on future videos.

[@runnersconnect]

Good stuff. The first step is understanding there's an issue, so you're already making strides. Changing running form takes TIME. It's absolutely not something that gets done fast. In addition, it's much more than just consciously thinking about it. You must do the strength work and drilling necessary to truly change the CAUSE of your current form. Rather than just thinking about it while on a run (where in 5 minutes your body will naturally default right back to what it's comfortable with). Alternating supermans are a great exercise for your obliques, which can help limit that side to side motion. They're part of the ATLAS core routine we just uploaded today. Check it out: kzbin.info/www/bejne/eV7boqOYdtKSo6s

[@yaesmucho]

Man, I have 1 week without running cause of dental surgery, im so glad I'll run tomorrow again with so much I've learned watching videos, specially this one!!! This video has given me new insight thank you!

[@kimmcmahon28]

Thank you, this was a really useful video. The main thing that has helped with my form/improving speed/mental focus is the arm swing. I have watched many other 'correct running form' videos and so many of them do not mention arm swing. If I am feeling tired, slowing down etc, I just think about pulling my arms back behind me and it helps so much! Also the pace of the arm swing sets the pace of the legs. They are like my gear stick. The lady in the video basically runs the way I do with my arms. Pulling back behind her. Thanks again for showing good running form.

[@alan3179-n1r]

Good information and useful, practical cues!

[@lareneustace9931]

As a former sprint athlete, I’m so bad at running slow… I feel like that prevents me from getting my mileage up cuz I get too tired from running fast

[@tannerbroyles]

Sometimes I run so slow that after an hour I’m still laying on the couch

[@yaesmucho]

UPDATE: 1 year Later, I can say I'm a good runner now applying naturally all these techniques together on every regular morning run barefoot Xero HFS shoes are probably the best in rotation, followed by Nimbus 24 Ive watched this video more than 10x now... UPDATE: its great to see this video again four months later after I've started really running... TIP: To keep good posture, which I think I already have, I constantly use the trick to extend my arms with inverted cross-fingers, palms facing outside and strech them straight upwards, it instantly aligns my posture.

[@cchetthaphon]

I needed this. Thanks for highly informative vid.

[@darcebrooks5409]

Great video, thank you

[@samirv3716]

Nicely explained

[@jpmagalona]

logically, the higher your cadence, the faster your runs are, right? Unfortunately, my heart rate zooms up as well. So when you are training for zone 2, nothing else you can do to bring down but walk. IMO. what should be a reasonable number for your cadence?

[@JustSt3vinho]

this nsync joke got me and i gave the video a like

[@miguelalonsoperez5609]

In my opinion, counting strides is not useful to improve running form: articles show large deviations between runners at many levels. Running relaxed in the essy runs can be a good oportunity to ‘feel’ the natural cadence of your body (which is actually considered as the most efficient for the whole mechanical system of a complex multi-segment tensegral object that is the human body) Different weight distributions, height, elasticity and speed may affect optimal cadence and there’s only consensus among a very narrow populations (for example marathon professional runners). One thing that helps me in essy, long runs is to change the pace slightly: over and under, progressive, fartlek (around the essy pace, not going further of 75% of my maximum HR)…

[@Mustang907]

I have been a recreational bodybuilder and recently started running. I am jogging/running 5 minutes and resting 2 minutes. I do this for 30 minutes. My apple watch says I am staying on zone 5 for 19 minutes! I need help to run slower 😢

[@Berberien]

Its impossible for me to run easy pace. I'm 6.1 108kg so running slow is really hard, both keeping high cadence and not injuring myself because of the high impact. just klooked at todays run and I had 157 cadence. I started running in may so my easy pace is only 7'/km. I always focus on my feet and try to figure out whats the best way to land etc, but no matter what I do that feels better it always ends up upping my pace wich again gives me way too high heart rate. at 7'10 pace my heart rate settles at 155ish pulse while my high aerob starts at 160ish so I have to be really good at keeping my pace to not enter the next pulse zone. So I'm worried that im doing it wrong but I might also just be too slow and too tall to fit into the normal metrics because at hiugher speeds I do have above 170 cadence.

[@delboy-su3wf]

I never really jogged my 5th day. I start and stop but I push then on way back home I jogged the whole way home non stop like 2 miles or 3 after 3rd day . Yet the start I can't do more then 2 mins sometimes et. Anyway was so happy smiling jogging not sure if best form but I was doing it and no problem breathing yet at start I'm out breath. Each day I noticed difference. Then yesterday after the whole running 3 miles non stop once again I get out breathe I defo went further straight out the door but still done after 5 or 4 mins so I walk jog etc. Now today made me happy again I walk outside my door jog start stop etc I look exhausted but I walk and jog walk and jog and push my self. Then got to where I go and out of no where I'm now jogging constantly my breathing fine legs going but I'm jogging non stop again maybe 20 or 30 mins I end up where my friend used to sing. I'm happy I could went a little more but I was done. Walked home jogged a little here and there then got a bus as wanted get an avacado from tesco before shut. It's just funny joggers who stop and start just like me and I'mjogging constantly yet I know tomoz I be the stop and start guy again till out of no where when reach view point or pass that I just jog and don't stop maybe it's more down hill then flat ground but flat ground when first come out and jog im out breathe. I noticed a routine now. When I first start my jog I gasp for air stop and start the more walk the more I have energy I do this and then after 40 mins I can do my constant jog. Those bits make me happy and make me want to continue. I'm going to start at park tomoz or day after I'll struggle but after stop and starting pushing maybe sometime not push to hard then bang I'm doing laps lol. I have ashma I think as did as a kid. After the non stop jog 3 miles or more I thought the next day I'd be able do it straight out the door. Maybe I'll never be able to straight out the door but 4 a guy who has never jogged etc u think I done good I need see more improvement thou to give me strength in my mind as where I live noise is sending me crazy many years making me ill as peeps have mental health so a lot of bizzate sounds no reason plus other bad neighbours. I have some mental health my self. Maybe the jogging will save me I need keep doing it I hope I can oms day jog straight out my door like friend. I done 5 miles tonight maybe 3 non stop the rest stop and start. I used app I would stop it when walked. Anyway grate video awesome

[@blu3661]

What about jogging form?

[@runnersconnect]

Jogging and running are the same :)

[@SkateXEndocrine]

I am running since 3 years and ran 3 times 10km half marathon in 1 hr 4 minutes average but i want to increase my stride rate by placing proper foot position and there are no guidance i found. I hope your team can help me with this.

[@abhitrivedi6861]

Hii can you help me I get it band knee pain at outside,, I rest for many times and do glute strength but nothing work

[@toby9999]

This is confusing... a half marathon is 21km. For the time stated of 1hr 4mins, that would be a very fast half marathon, but for 10km, that is a slow time.

[@gracemohammed2589]

In slow jogging, is there a recommended cadence ?

[@Mat_Gallusman]

Nearly 180 bpm

[@runnersconnect]

As Mathieu said, 180bpm is the typical recommendation - but keep in mind, it can be highly individual. One of our coaches, Coach Andie, is right at 5 feet tall. I (Coach Michael) am 6 feet tall. Does it make sense for us to have the exact same ideal cadence? Not really. I like for people to measure cadence mostly to find out if you're severely overstriding. So if you're hitting like 160bpm, you almost certainly want to shorten the stride a bit, lean forward a bit more, and work on a proper midfoot strike. This stuff takes time - won't happen overnight. Nor do you want it to since it's a pretty radical shift for the body. -Coach Michael

[@philip6252]

40 * 20 does not equal 80.

[@runnersconnect]

Hey, Philip! Which part of the video are you referring to? Perhaps it was an error on our part.

[@QuoVadis84]

@@runnersconnect 2:27

[@Running-vz4jl]

"Slow is smooth, smooth is fast."

[@grungeface]

How do you slow your pace for an easy run, but increase your cadence? Seems counterproductive.

[@TheSandkastenverbot]

Cadence is not higher during an easy run. It just shouldn't be too much lower than at race speed (2-4%). If your cadence is too low, you increase it while (if necessary) reducing stride length so that the intensity stays in the desired range.

[@khanhvu6669]

Mid foot strikes would kill my knees, no way !

[@sutters7251]

It’s the opposite it fixes knee pain. Running up fully frontal as if sprinting really accelerates the strengthening of our whole knee joint. Obviously cartilage condition allowing.

[@TheSandkastenverbot]

@@sutters7251 Forefoot running can be even gentler on the knees than midfoot running. I also started with forefoot running because my knees were tender and I didn't have the coordination to use the leg muscles to absorb shock.

[@abdulmuizz8028]

I do this naturally

[@FYI9102]

2:26 40 x 20 = 80 ? 😂

[@toby9999]

A typo

[@southboy18]

she is not running "slow"

[@ryanqz]

Coach Jack Daniels.. lol

[@richardmiddleton7770]

Higher cadence.

[@gabrielisacriojasono465]

🎨

[@gabrielisacriojasono465]

🕶️👕👖👟

[@joeymccallion]

That's not how you pronounce Ruairi 🇮🇪 😉