PERFECT RUNNING FORM - How to Increase Your Stride Length

[@jonweighell]

Great video - to the point, without the need to try and find the information you want buried in the middle of long video!

[@JamesDunne]

Thanks, Jonathan! Looking forward to filming more of these short and sweet clips!

[@syamk1539]

.5 5ruyy690v00 098

[@filibertolopez3805]

This man is a talking machine.

[@its_Matt_B_]

This was a great description of how knee drive is important to prevent over-striding. I'm sure I used to over stride more than I do now, and over the years I've become more of a mid-food striker, compared with being a heel striker.

[@JamesDunne]

Thanks, Matt! Sounds like you’ve made some really positive changes to your running form 🏃🏻💪

[@JonathanWaltersDrDub]

Love that you actively make your content appropriate to the need vs chasing the KZbin algorithm! Seems like everyone in 2019 and 2020 is forcibly making their videos 10 minutes. I love that you're not afraid of making videos like this! Extremely useful and concise! This is real quality content!

[@JamesDunne]

Thanks, Jonathan! The way I see it, why stretch a topic that can be covered in 5 minutes to cover 10+ minutes? Who’s got time for that?! 😂 Glad to hear you’re enjoying the videos!

[@matheusanthonyferreiradasi8138]

he saw tiktok coming

[@jenniferjagoszewski2607]

Love, love, love this! I am a former overstrider. My cadence was around 160 and my physio taught me to run again from scratch. I am around 180-195 steps now but I am at that point where I want to stop my old man shuffle. The knee and glute is so important. You explained it perfectly.

[@WA-uq1rh]

My new favorite channel. No dramatic BS, straight to the point.

[@slotheros]

So this is how I find out I've been running wrong my whole life. Really appreciate your videos. You've prevented me from continuing to brutalize my knees with each run

[@krane15]

Actually I probably under-stride, which is strange since I'm 6'4 with long limbs. Anyway, now that I see this I'll start to work on it. Can't wait till the gyms open again.

[@JamesDunne]

Let me know how you get on! Running hills is a great way to improve stride length :)

[@notmyrealname6272]

Me too! And I’m tall too. Crazy. Have just got too relaxed with it all. Will try hills…

[@chloe-easton]

i understride too! i have extremely long limbs and i didn’t even realize until my coach told me that i have really short strides lol

[@dyenne9315]

Same story with me even my starts are to short, but it may just be a patience issue since I just started track😅

[@hotpotat0es]

I just farted

[@marshhen]

Extremely helpful!!! This explains why I am faster on trails when I have to pick my knee up higher to avoid roots and stones and slower on flat paths. I will focus on increasing my stride angle and not length.

[@Jay-je6en]

Good video! A few years ago I started training for the 400m, I ended up increasing my stride length by doing 200-300m repeats (quick) with little recovery time (90-120 seconds). You learn to run through the lactic pain, but more importantly it forces your stride to become super efficient so that your times are consistent throughout the workout. I also found that actively focusing on trying to land behind your centre of mass is good - you don’t actually end up landing behind your COM, but it’s a good cue to prevent bad form creeping in. Running technique is a tough one, a lot of things are passive and only a few things are active. In my opinion knee drive is a product of force delivered to the ground, but if it works then it works; everyone’s different.

[@samvad6638]

Just curious how many rounds of 200-300m did you run in one training session?

[@mikelynch4226]

Thanks James - my best half marathon time (1:43) was with an average cadence of 186, comparing that to my son who runs at 166 and is considerably faster than me I thought stride length may be the answer to me getting faster.....but watching your excellent vid has made me reaslise that I need to focus on getting my legs higher (as you demo'd)!!..... this is a 'Ureka' momment for me, as now I understand why the fastest runners have such high leg positiions during their stride..... Thank you so much!!

[@justlake93]

I'm naturally a heel striker..so I got that fixed first. Now I need to improve my stride length..I've noticed that my speed is quite bad. It took me almost a year to improve my form and reduce my backache...I'm so slow..but I'm getting there😀 I'm so grateful for such KZbin channels that help people like me..

[@pauljohnson4786]

Just started running again after 24 years and a knee surgery about four years ago. Had to relearn how to run after being immobilized in a full leg brace. I am now finding my running form years ago was excessively low and long. Kick up rocks low and a terrible pounding heel strike. Severe shin splints as a teen. Spent a lot of time analyzing your videos recently and for four days I fought the urge to revert. It felt horrible and unnatural, like I wouldn't be able to cover ground. But on the fourth day it started to not only feel right, but I began to cover ground more quickly for a brief distance. Worked a lot on core strength, glute activation APT and heel lifts. Thanks so much for the great break down and patient explanations!

[@spak3950]

Thank you for making this short and sweet - not to mention easy to follow! Basically, "pick up your feet."

[@System-of-a-Corn]

I watched arrount 1000 videos about stride length and how to imporve it and this the first that finally make mi understa it :D and it's done in under 3 minutes! Great job!

[@jaichrobert7687]

I knew I had overstridi g most of my life. Your video was incredibly helpful. I'm a 69 year old avid athlete that needs go form to promote longevity. Thank You!

[@backyard1015]

I tried that today on my run. First run... 3 miles like I normally run fo my easy runs. 10:10/mile pace .91 cadence. Second run.. 1 mile opening up my stride, 7:03/mile higher knee drive and back kick. 1.24 cadence Third run... cool down. I started to lift my knees too high as it was supposed to be a cool down not going under 9 minutes per mile. THANKS A LOT!! OPENING UP with strong knee drive is like floating in the air WITHOUT over striding!!

[@MaryDShepherd]

I had to change my stride a year ago based on PT advice (heel strike and back pain as a result), but this video explains more about what I need to do. Recently I have found I don't pick up my feet, and have tripped several times, straining a hamstring as I stride. I will work on this knee drive. Thanks for the advice.

[@JamesDunne]

Hope it helps, Mary! Another piece of the puzzle... 😃

[@iraniran3481]

I did overstridings and after a long time I start to work on it, thanks to share this video, maybe we need more of this🙏

[@JasonBowman121]

5 months late....but I found this video extremely useful!!! Thank you so much! I’m a cyclist/MTB rider for all my life and I just got into running 3 years ago. I believe I started with a good base cardio from cycling, but I started with calf injuries in the first year. Then in year two I fractured my Tibia 🦴 because of good fitness and horrible running form. I was a big heal striker, but I’ve now learned to do exactly what you talk about in this video. I’ve now finished my first 10k, 15k and half marathon without injury!

[@josephsanders4475]

As an Alexander Technique teacher I learned a lot from your videos. Huge thanks for offering such clear & helpful information

[@andreasheilmann5206]

Your videos are outstanding. I learned so much and could immediately practice following the lessons. After almost 20 years of distance running, I am re-discovering my stride. Thank you so much, James!

[@lisagautreau5474]

I fixed my overstriding a while back, however I struggle to lift the knee, which in turn I'm a slower runner. Also it feels funny at first to lift the knee but I vow to keep trying

[@glennmosher1338]

This is very well and succinctly explained. I tend to understride, but this is also a good video to show you how to do a long stride without overstriding. Great job !

[@ardenburns1719]

Thank you so much I feel like I finally have some clarity on the fact that the heel strike is simply an indicator of overstriding.

[@petercallow353]

Short and straight to the point! Now all I have to do is increase my stride length (the pointers you gave will still all be relevant) 😊

[@matmacmillan5147]

Thanks for this - Just got a parkrun PB of 20:33 using this tip - took 15 seconds off my previous!

[@Jschwendy4]

I’m pretty small for my age and I under stride which is the worst thing I could possibly do, I’m going to start working on that longer stride without overstriding. Great video, it helped a lot

[@winklertribe5268]

I have high hamstring tendinitis from overstriding. Your videos are helping me get back to running correctly and pain free! Thank you!

[@newbarker523]

This is great. Will think more about my form from now on.

[@RaphaelClancy]

Great video! I'm more of a foot dragger myself. I wasn't sure how to stop but tomorrow I'll try picking up my foot and driving the knee forward.

[@eladpeer]

I have been suffering from pain around the knee which starts after ~2km. I eventually have to stop my run. Next time, i will try out what you explained. Hope I found something that will finally solve my issues. Thank you.

[@pupper5580]

I'm 90 seconds in and already finding big improvements in my technique

[@waynehempson-putt1903]

on my first few runs after watching, my knees didn't ache and I was faster - thank you (I was an over strider and heal striker - now landing mid sole )

[@paulamcgra]

I dont overstride but I do find it easier to go faster if I raise the knee more. Great video. Please can you do a 2 min vid on glute activation while running.

[@JamesDunne]

Sounds like a good idea. I’ll have a think about how I can do a TL;DR version of this one: kzbin.info/www/bejne/o569aHqAf9iMe5o 😂

[@mattystewart8]

This actually helps a lot. Ive just started couch to 10k about four weeks ago and figured that good running form was to not lift my foot too far from the ground as the impact will be more when i land. Now i know this i will implement it on my run tomorrow. Thank you.

[@yfuchcghvcgdxx7198]

Ive been researching this kind of thing for a bit and have been trying to improve my form and got a 17 second pr in my 1500 yesterday!! So definitely worth incorporating some extra drills and being aware of your form as you run lol (im a 15yr girl and went from 6:11 to 5:53)

[@garystefan8550]

I do. I've been working on it lately, it's looking a bit better now

[@JamesDunne]

Glad to hear you’re feeling the progress, Gary!

[@anthonymartin4175]

Hey, great explanations, especially the use of the video with Kipchoge. Just to share some ideas; I am 70, have run before for fitness (prefer trails) , not competively, and, other than treks/walking ,have used a treadmill, off and on,for the past 5 yrs. Because of this CV mess, I went back to 'playground'/track and started with the intention of going slow & doing laps - easy speed with an eventual objective of 5-10K. Then I came across the subject of stride length/cadence, which put me back to the drawing board. In this initial reconditioning phase, I happened on a h.s. track with a football field with artificial grass and with markings every yard and started doing, shorter than laps, 'repeats, ' run/walk sequences (4 mile total) to get my 'form' and to loosen things up. I am using Merrell Trail gloves (used before) and am finding a few things as opposed to the track which is 'paved'. 1) I can automatically adjust my stride length, more or less, to the one yard markings; 2) I can focus on maintaining a more upright posture (I tend to lean forward); 3) I can adjust my arm swing (more prounced going back phase) to cross check posture., & 4) the artificial grass (somewhat soft) and 'minimalist type shoes gives a prounced feedback as to how each foot is contacing the ground (I notice when I do get things lined up right - the running is more efficient - still miles to go). The combination allows me to 'play' with training for my best 'form'. Need to work on conditioning before attempting to 'ramp' things up. Note: apparently for my height for a ten minute mile one 'stride (R to L foot) is calculated just over a yard. I use an internal 1-2-3 cadence -speed isn't an issue at the moment. Anyway, just wanted to share an experience.

[@viewer844]

Great job, Anthony! Keep it up. I would suggest you look for a strength program to go with what you're already doing. Focus on hips, glutes and lower abs. This will help prevent injuries of many sorts, increase your speed through more efficiency and also improve your balance, which can help as we all get up in age. Good luck!

[@garethjones4297]

Seems so simple when you explain it, will be more challenging to put into practise, I wonder if doing knee up drills for some paces then pushing forward into a run?

[@JamesDunne]

Definitely takes some practice, but with time it’ll stick! Yep also Google ‘A/B March and A/B Skip’ drills.

[@viewer844]

Gareth, think of it more as driving the knee forward, rather than lifting it up. Driving it forward will cause the knee to bend, which will result in the calf/foot whipping up behind you. This shortens the lever arm of your leg allowing you to swing your leg through much much more quickly than if your knee is more straight and your leg is extended (think figure skater spinning with arms in to go faster or arms out to slow down). However, you can't sustain this without strengthing your lower abs, glutes and quads.

[@fionajordan4347]

I realise that this is an older video but this has helped me hugely! New'ish' runner & cadence always sits around 170-190 but have struggled to figure out how to increase stride length! Thank you very much. 😁

[@osasumweneweka2183]

outstanding, well said James improving everyday everytime to run without overstriding helpful man hi fives!

[@jon-mart]

Great point, I’ve always thought about opening up behind me for length. Always working on landing under center of mass so as to not create breaking forces. I think I need to work more on knee drive. Thanks.

[@shamsulazhar]

Nice, short and sweet. More videos in this format please. Thanks.

[@JamesDunne]

Glad you enjoyed this new format! More where this came from...

[@zengintepe]

Really useful advice for increasing the stride length of my stubby little legs! Thanks James.

[@fauziothman449]

Thanks James, this makes so much sense, will start doing hip flexion drills in my routine 👍 Much appreciated.

[@GC-pl1md]

James, your explanation was simple and great, it helped me a lot!! Greetings from Hungary

[@GreaseAndGravel]

First time I've seen it explained like this. Thanks man! Gonna give it a go next time.

[@Wissro]

Very informative video, thanks for keeping it short and to the point!

[@alfonsovillegas489]

Thank you, i'm going to start speed session to try to lower my 5k time, this is going to help a lot!! Thank you!

[@aristodiga82]

good practical tips. thanks. I like this 2 minutes format 👍

[@idachi279]

Great video! I'm guilty of sticking my foot out in front of me, so you broke the pieces down really well. Will definitely try lifting the knee up more when I run next time.

[@jacolubbe9364]

Thank you James It did clear up my question on the matter of over striding. Also on how to run faster. Seems like the next question is how to get that upper leg to lift up or get it stronger. Seems like my leg does not do to much lifting when on the bicycle. Great content Short and sweet greetings from Shouth Africa

[@wypimentel]

Exactly, like the pictures behind :) great video.

[@alankennedy86]

Another great video. Improving stride angle sounds like a challenge but one well worth undertaking.

[@joelg4849]

Right, so, lift knee higher, drive it forward, push off on trailing foot. Got it.

[@michelem9537]

You make it hang together and make sense, well done and thanks 👍🏻

[@JamesDunne]

Thank you, Michelle! Glad it made sense 😃 What are you training for at the moment?

[@dr.p1661]

Now we need the exercises to help increase that stride angle.

[@charismok9270]

Super useful tips! Thank you very much!

[@strengthandstridecoaching]

Forever being aware of my form! 🙈 it's defo helped over the years though!

[@JamesDunne]

Pleased to hear it mate!

[@mav3ric100]

To prevent overstriding and increase stride length you have to run hip dominant. Your knee flexes and drops down to hold your hip as it transitions forward as you move through the swing phase of the leg. It's only when you give the extra function of reaching out with your leg that you overstride.

[@dleuthe2054]

Well done. Point taken and I will practice this technique on my next run. Thank you.

[@marcosantoniodasilva9564]

Olá amigo, meu nome é Marcos Antonio sou do Brasil, tenho 65 anos e sou corredor de rua há mais de 5 anos. Gostei muito deste vídeo. Ele realmente trata de coisas que poucos treinadores por aqui tratam, ou seja: a biomecânica. Parabéns pela maestria e riqueza de conteúdo. Eu conto com novos vídeos para tentar evoluir mais e mais nas minhas poucas Maratonas que me restam. Forte abraço.

[@stefanjohansson3670]

It's all about jumping. Running is just a name. A good show

[@bradleyhenderson7722]

Great video! Concise just like my anatomy class lol 👌🏻 keep up the good work

[@babatundeshekoni5420]

Love it!! I think 2 minutes was a little short but great job overall!!! :D

[@DragonWarrior976]

Amazing video. I am fan immediately. Thanks 🙏 for all your help

[@muhammadazharhairuddin9457]

A great video, I watched it 5 years after it was made

[@janewhitzend688]

Love the new format. Thanks.

[@JamesDunne]

Glad you like the new short format, Jane! What are you training for at the moment?

[@janewhitzend688]

I run for fun, and set my own adventures. Currently struggling to shake off shin splints so binge watching your info again. 😘

[@tmosest]

Thanks 🙏 been working on my form and it makes perfect sense now. Running faster is almost more like flying in a way… or skipping across a pond… forwards and up then a light landing before repeating… the joints also absorb and recoil the impact like the carbon fiber plates in the shoes when used correctly… now I feel less like a hobbit 😂

[@Blister-Prevention]

Great tip James and nice little video - short and to the point. Thanks

[@chrisforoglou8506]

That was a great quick lesson, thank you. Can you show us how to condition our legs & hips to lift the knees higher over a half or full marathon distance?

[@ore_bear8045]

thank you for an informative video, and for getting to the point fast!

[@johnogaage]

Very nice, 2 min. without bla bla...👍😎

[@JamesDunne]

That was the aim! Glad you liked it :)

[@steveflor9942]

Sure is good stuff. Thanks, James

[@alanshrimpton6787]

I tried today with warm up speed drills and cool down. My stride average was 100mm longer. Sort of felt like I was more riding a bike like the road runner circular motion but not sure if that correct or not. Like I said it felt like that. No idea how it looked. Thanks for the tips. Pace was up too.

[@seanc.5310]

I've definitely had the poor knee drive and overstride problem while coming back to running from an injury last year. Used a lot of your strengthening exercises to fix! Cheers

[@ryanrobertson7124]

WOW this was amazing thank you !

[@definitelynosebreather]

Very helpful and on point

[@salimbousleiman3568]

Very helpful, helps me focus now on lifting the knee! Love the 2-minute hard stop

[@awkwardworld8894]

This is a great video. Thanks for this great too. Really helpful

[@MattHelm]

James - It would really help me out if you could do a video on good form for running slowly. I'm training for an ultra. When I try for 'better' form - kicking my back heel up, driving the knee, pumping arms - I speed up and I can't maintain the pace. When I slow down my form deteriorates. How do I find the right balance? What does good 'slow' form look like? My cadence is good (180spm, going up towards 200 if I speed up) but my form doesn't look great, particularly with regards to hip and knee flexion at slower speeds. Thanks.

[@JamesDunne]

Hey Matt! Sorry for the slow reply. Here's a video which I recorded a while ago on the topic: kzbin.info/www/bejne/opyxnXVvib6krdE I really want to film an update to it... it's on the to-do list! Thanks for the comment and supporting the channel. I appreciate it :)

[@MattHelm]

@@JamesDunne Thanks James, that's useful. It doesn't look like I'm doing anything wrong form-wise, so I just need to get fitter to be ready for my ultra! It's been postponed until next year, so I'm going to complete the training plan this month, then try out your 30 Day Challenge. Thanks again.

[@markjonz]

Excellent and concise, thanks!

[@anilpanta1505]

Thanks for the video and it's duration 👍

[@abhijitsingh734]

Bro can u explain this video in hindi

[@helencanbecanbe1372]

😊thank you so much for your help 🙏 😊

[@odinswolf1969]

I definitely overstride, I only realised at my first park run (had no training, was forced into it) where they took photos and it looked like I had straight legs, starting c25k with a running club next week to hopefully get better

[@vksharma2514]

Thanks for explaining, captions helped a lot 😁😁

[@jayantnagarkar1018]

Lovely information

[@allencuttler1987]

Great advice.

[@wheelfree]

I increased my stride length but my stride rate slowed down. If I keep both up, I'll be panting within seconds.

[@ebonyrose316266]

Great video!

[@ronaldweed4599]

Very helpful,I need to work on this,thx

[@JamesDunne]

Glad you think so, Ronald! I hope it helps your running :)

[@whycantiremainanonymous8091]

Back when I first took on running, I used to overstride, until I developed an achiles tendon injury. Fixed that with using a metronome and keeping to a high cadence (194 for a 5k race pace; 180 for a relaxed 10k recovery run). Point is, I still have stride length issues (PB of 23:30 for the 5k, which is pretty mediocre). I've been working on muscle strength, a lot, and also on hip flexibility, but something clearly isn't working right...

[@Phyziks0]

I have an average stride length of 1.5m but my cadence is around 150spm (I know, very low). Was running a 7:30min/mile pace with decent effort. Recently injured my knee because of it I believe. Hopefully I can decrease my stride length and improve my cadence

[@romoguy91]

Brilliant!! Thank you so much!

[@CSRunner7]

This is another fantastic video. I’m obsessed with working on my technique and form. I will try to focus on the knee drive. I have found focusing on running tall so keeping core (hips/pelvis) up and driving hip and thigh forward has helped as hard to think about foot action without then dragging foot through or over striding. Do you think not important to change how you land then e.g. heel not an issue as long as beneath you still? Loving your videos and short format really works.

[@dylvdj]

Love it and all other videos you made! Great effort and thanks for sharing! But Frankly I feel 2 minutes is probably too short for explaining these running techniques and it is somewhat rushed. I think we do not mind you make the video 3 minutes or 4 minutes, which is easier for both you and us! : )

[@sol029]

Knees up. Got it.

[@notapro968]

Really useful video I am trying to do what you said

[@carlbyronrodgers]

Always try to land midfoot depending on the level of fatigue dictates stride.

[@JamesDunne]

Nice work, Carl!

[@carlbyronrodgers]

@@JamesDunne There is always space for Kaizen.

[@robertminshall8843]

I will try it out ,I tend to shuffle when i am running