Run Faster with LESS Effort by Fixing This Simple Mistake

Finding your body's perfect running form will help you to run faster with less effort. In this video, I'll show you how to improve your running technique to get you running faster, more efficiently and help to prevent running injuries.
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➜ PERFECT RUNNING FORM: Running Cadence, Simplified:
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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.
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#Running #JamesDunne #Fitness

[@JamesDunne]

🔴 WATCH NEXT - Here's a great video to help you master your running form across different paces ➜ kzbin.info/www/bejne/kKnFi3ysiLyCkNU

[@stewartgray3488]

The video summarized in 1 second: lift your feet higher 🤯

[@moooonwalker]

You know this is a poorly made advertisement for his other instructive videos. Most of positive comments here are awkward or with unnecessary details such as "I’m a physiotherapist. Very informative. Subscribed." only to show as if someone with expertise approve this video worth watching. There are so many views but really few comments and among them are two donners, lol, another way to make ppl think this is something to watch. Marketing is a brain game and this guy thinks youtube viewers are pretty stupid.

[@paulpolpiboon9535]

Uhh...you forgot shorten your stride. So thnx for the incomplete summary. Shortening your stride is one of it's highest point, it literally showed you both a Long and Short pendulum. How did you miss that...?? The short pendulum demonstrated faster pace, the longer pendulum demonstrated slower swing thus slower pace. Thirdly, you missed vids warning @6:10 regarding misuse of glutes. Fourthly, you missed the vids secret training method @7:03. Didn't hear any of these three things in your summary so Yeah...your summary missed these, thus your incomplete summary SUCKS.

[@ameybhoyar4125]

4 weeks of metronome training has helped me increase my cadence by almost 10%

[@iagainstiification]

I hate to say it, but your videos take a long time to get to the point

[@ambiorixg12]

It is the technique I have been looking for years; unfortunately, I needed to jump to 6:25 of the video to discover the technique.

[@hufferhs4773]

Indeed. They really milked the reveal

[@SuchiKyusachi]

Be grateful your even able to learn a technique online for free. This is an experienced runner giving you training...

[@chisathot750]

thanks a lot bro

[@vkThor]

​@@SuchiKyusachihe is literally selling a course in the end of the video lol. It is not like he is doing it because he is cool. KZbin is monetized and time is money. I skipped straight to the point so I had time to waste sending this message. Cya

[@max.loves.watches]

​@@SuchiKyusachiGive me a break. Running and knowledge are for everyone.

[@jordanmcneilly5853]

I feel like this video could have been half the length 😮‍💨

[@zogworth]

Yep but KZbin has hoops and targets if you want to make a living and have your videos get eyeballs. Very much don't hate the player

[@streampunk7726]

yust double velocity. its also very slow spoken

[@seriousjan5655]

In other words, not much information but need length

[@raezor82]

There’s some irony

[@zwartepeat3552]

This dude can’t get to the poiiiiint

[@chrissmith6495]

Thank you James.Just getting back into jogging (6th day of 4 mile runs) and was doing the old plodding shuffle at 160 spm 12:30 minute miles and today picked my heels up, ran more upright and automatically engaged abs,glutes,and hammies a bit and ran 11:15 minute miles at 168 spm and my stride length increased from .81 to .89 meters.I'm excited to get back to my normal 10:00 mile soon.Free energy baby!!!

[@onemanops]

Sir, let the haters fuel you. I found this video very helpful. If someone said raise you feet higher I would not have known what they meant. I Immediately went from a 14 minute pace to 13 minute following this technique. Been following for about 2 weeks and I thank you

[@PohonPinuss]

I play this video with 2x speed, and still feel it's too long. You should fix your video's cadence I think 😅

[@tobysbreathisverybad]

Content creators paid on time spent watching 😅

[@sehrhobbylos]

You should fix your autention span

[@JanSnieg]

@@sehrhobbylosits not my attention span it’s value/time ratio that’s unbalanced. It could be literally 30 secs talk

[@binmode]

😂😂

[@gobmcb]

This type of comment is so subjective. Depends on how familiar you are with the content and how much you want an explanation rather than a quick fix. Just speed it up if you already get the gist...

[@punk4rockorz]

What I have noticed with fixing my cadence is that I started running more efficient instantly. Because you focus on smaller and more controlled steps beneath you. Your upper leg is used to lift up your leg forward, while the lower leg is to slightly catch yourself and push off slightly (or more depending on your running pace). The trick is to lift up that foot (and knee) ever so slightly more and it should feel effortless in the right pace. To pick up pace my upper body becomes ever more so important to get this fluidity and makes it feel much easier to settle in the right, faster pace. Another thing overlooked imo is having your core engaged and keeping your back straight (not hollow or stooped forward). This gives you the right posture, better and easier to swing your legs right and gives you more support from your upper body swing. All this togethered with breathing controlled really upped my running speed without much effort.

[@wrinkledasian5206]

The issue for me is increased cadence usually increases my heart rate beyond zone 2. Zone for most of my runs.

[@arenhansen625]

Same here, I have a quick shuffle without heel strike but slow pace

[@yogeshsatoskar4400]

I have the same problem. When I increase cadence my HR increases and then I have to walk. Any suggestions

[@landwhale953]

Maybe focus on the bigger picture, rather than the priority of solely staying in zone 2. James is describing technique improvement which has a long term benefit to your running efficiency. Switch the hr monitor off whilst you are working on technique until it becomes second nature. You will find by the time you've adapted to increasing heel lift and a higher cadence that your perceived effort will drift back into zone 2. It may take a month or two to get there depending on your weekly mileage but the long term benefits of enhanced run mechanics and efficiency gains are worth the time spent.

[@Kelly_Ben]

I give myself the gift of 1-2 runs a week with no HR monitoring. Pushing yourself is how you run faster, once you've built a decent base. Worrying about HR during those runs would only negate the purpose of the run. On my zone 2, I focus on that. Tempo/ strides focus is on speed, no HR. Hills are on strength and technique, no HR. Focus on the purpose of each run, and you'll make progress. Best wishes!

[@Archeris]

What If I told you Zone 2 doesn't matter that much if you run 3 to 4 times a week? Its mostly for people who run over 100 km divided in 7-10 runs.

[@M1A2_Abrams_MBT]

You know, it'd be really helpful if you could show us an example of this running form with you doing it, instead of using charts and schematics and random people running.

[@tubbyisnofatty]

Just what I was thinking.

[@armchaircoach]

Could have been a 10-second video

[@theofrielinghaus965]

not really.

[@hendomas7435]

Anything could be something else if you think about it

[@Raucherbeinknacker]

The key for proper running form is a straight upright posture and the best is to start like rope skipping bouncing on the midfoot and preserve that sweet spot of elastic recoil while leaning slightly forward and getting into running motion. With the bouncy midfoot strike you're also unable to overstride - except you're leaning backwards😅. Keeping the body straight will get you stiff and bouncy from top to bottom. Keeping elbows near the body and arms high like hands before your chest fits perfectly to the proper higher leg swing. If doing correctly you will automatically hit the optimal cadence somewhere from 170 to 180.

[@pauljs75]

Seems like the kind of thing that should have been taught in P.E. class, but never really was. Their focus was on other things for the days they focused on track type activities, so you either did well naturally or always suffered through it.

[@jacklurcher5813]

Ah, P.E Lessons. Make everyone run round the track as fast as they can, then shout at the ones at the back for being useless.

[@jepulis6674]

Most people learn this own their own till somewhere close to 20min 5km pace. After that running form tips from a coach can be useful. Fixating on 180 cadence while running 6:30 kms can and usually lead into worse form than what feels natural unless you are very short.

[@kevincox9960]

At 6'01" ~ 185cm, long legs, my runs average cadence 160 any more than that I am racing! I struggle with the idea cadence should be this or that. A short person (short pendulum) a 170-180 cadence makes sense. I do agree with raising your leg higher makes a big difference but it takes practice. Great video as usual!

[@AG-hw1uz]

With focus i can run 170 cadence at easy pace as slow as 6:30min/km so 10+min/mile and i am 189cm. It just takes practice and time i guess

[@kevincox9960]

@@AG-hw1uz just checked my run from this morning. It included sprints but the average was 160 cadence with 9:40min/mile on the rest/recovery portions. The series 15sec sprints were about 188 cadence with 5:53min/mile. I will try to focus a bit more. Thanks.

[@AG-hw1uz]

No problem i am also still figuring it out. Just don't try and jump all the way to 180 maybe just start with trying to stay around 165 because i can feel awkward at the start.

[@PatrickWoerner]

A nice and easy tip I figured out: listen to music with your desired cadence as bom and don't hop too high too soon! If you're running at 160, try 165 or 170. After a while it will feel more natural. A year ago my cadence was the same as yours, now its in the high 160s, when racing 5k/10k or doing intervals, it's more in the low 170s.

[@kevincox9960]

@@PatrickWoerner Thanks, I will give a try.

[@thatrunninggeordie]

So many negative comments! 🤦🏻‍♂️ As a teacher, people learn in different ways. As someone who is analytical and interested in the mechanics of things I loved this video. So many people just want to shortcuts 🤦🏻‍♂️

[@JamesShau-x9i]

The physics part is correct but I believe the form is still a bit off - the tell is the landing on the tip of the foot, missing proper ankle dorsiflexion to land mid foot (the shin will cry ...), thus missing out the running efficiency from energy store/release of plantar facia. (I believe it's also not landing straight below. The little angle could still cause injury in the long run.) The "butt kick" should be under, not behind.

[@Vmssupplies]

Guys it all boils down to actually running not speed walking. If your foot lands on the heel it's called walking, when you land on front of your foot it's called running. 75% of "runners" are doing it wrong in their massively cushioned shoes, which also slow you down, but I digress. How to fix it? take of your "running" shoes and try running on asphalt/concrete/pavement bare foot. If you run correctly you won't feel a thing - if you speed walk you will start feeling pain in your heels after 30 seconds. Afraid of this test - do it on a sandy beach first. Read Gordon Pirie's "Running fast and injury free" and run like a boss.

[@dougsmith1259]

Fairly good video. One significant problem: The180 SPM number is WAY outdated. It was originally based on averages of elite athletes in a single endurance event. Problem: there was a huge variation in the numbers and a small sample. Even the author of the study retracted it. There are too many variables to consider, including physiology. Women, who tend to be shorter, naturally rely more heavily on a higher cadence for speed than men who can cover more ground per stride.

[@Ronnih]

Great video Linda and James! Made me realise at least part of what I am doing wrong! I need to get a video done for you!

[@JamesDunne]

Thanks! Yeah get a video sent over and I'll take a look for you!

[@paulallen1370]

Fun fact: The secret to running with less effort is to run more and run harder sometimes. Those are the the biggest factors. The more you run, the better your form will get without you even thinking about it. And, faster running will make you more efficient as you're forced to be more efficient when you run faster.

[@ShanePerth]

Will try this once back from injury. Picked up an IT band injury 😢

[@stupedcraig]

Thanks! I just started running and found my form to be really bad. Doing a 5k at 11min/mile and 155spm. Hopefully this will help

[@dontpanic7940]

7:00 my new move on the dancefloor.

[@kxs7267]

Interesting throughout, and looks useful - I'll certainly bear it in mind on my next run. The example of a strenuous running style was quite vivid. Am intrigued as to whether Lynda took your advice and feels better for it!

[@79reynevan]

My first parkrun 26:37 in 2016, and nearly heart attack, 2 days of headache, but back next week and done 20s faster. Today im 45 years old, and week ago I done my pb 18:11.

[@Codzilla71]

How did you do it?

[@79reynevan]

@@Codzilla71 Just training, and at least once a week intervals.

[@NickKeutzer]

Thanks for putting this video together, James! You explain the leg mechanics better than most videos I have seen. One question I can't find an answer to: is there any correlation between an individual's height and their ideal cadence? I am 6' 3" and really struggle to get my cadence much above 170. Do longer legs mechanically affect the amount of steps per minute that are possible/feasible?

[@JamesDunne]

Thank you, Nick 🙏 I'm 6'6" so I totally understand this question! Typically height, and leg length in particular does have the effect on cadence you might imagine, but not overly dramatically. Just a few strides per minute. For me, what matters more is what happens to your baseline cadence two thirds into a long run when your legs start to feel tired. Regardless of what your individual baseline cadence at long run pace is, I don't want to see it drop with fatigue.

[@SantoshKumarRai1974]

Greetings 🙏 and gratitudes 🙏 from 🇮🇳 India, hon'ble Sir James 🙏

[@thomasprim8274]

James can u tell me how to breathe properly while running too?

[@devduttsinh4704]

The video length is perfect sir thanks! Ignore the comments This one was very helpful

[@Debbiespence-d9m]

I agree - all his videos are helpful I’d be lost without his advice

[@Loving-waves]

This is helpful James. I followed you for years and really enjoy your content, I always appreciate your knowledge . I started running again after years and it felt foreign to me. I never had this issue before. I’m definitely going to try these techniques in order to improve Thanks again✨

[@Under510]

The Secret to Effortless Speed! Great share! 🚀

[@chrislaf2011]

An interesting and well explained video. I assume someone has done very detailed research on this. Presumably there is a point where the small amount of extra energy required to lift the lower leg is exceeded by the saving in energy required by the (now shorter) leg pendulum swing. So horizontal progress is gained for less energy expenditure. Would that represent the "sweet spot" you mention?

[@HenryCole-c3k]

To convey mechanical principles in dynamics visually is not easy (pendulum great), then to apply them to running visually is equally as difficult, you got me there enough to try. Thank you.

[@mackenziemill]

James this is great information! Do you have some tips for going for walks? I have been non-active for over 5 years when I was fighting cancer. Now I am getting lower back aches when walking. I also am trying to get back in shape for tennis and pickleball. I have to get back in shape. I realize you are helping runners. Do you have anyone trying to get back at it? Thanks James

[@JamesDunne]

I actually do have some resources you might like, Sandy. I'll message you!

[@geofftoscano6804]

I really enjoy this channel and the advice is excellent but, somehow, much of it just doesn’t reflect my own experience. I’m now 71 and I’ve been running as a method of maintaining fitness for well over 40 years. The trouble is that before I owned a running watch I had no idea about cadence or stride length, just time and distance (estimated at that). Since I’ve owned a running watch I’ve discovered that my cadence is 188-190 no matter what speed I’m running. I can look back to several years ago when I was running quickly compared to now (sub two hour half marathons) and my cadence was 188. 5 years ago my running really dropped off and I was running 12 minutes miles. Again 188 cadence. Now I’ve improved again and am running inside 10 minute miles. Same cadence. To be clear, I can see from my charts that I do increase cadence at certain points, such as to speed up or go uphill, but then I settle back so the average is maintained. Just realised I’ve commented on the earlier video I was watching to do with running form.

[@bui340]

Linda would benefit from counterbalance her leg movement by changing her upper body movement. More spine rotation and less arm movement. By doing that she can keep moving her legs the way she does. Good luck Linda! Don't let all the hate get to you

[@jeffreyagnes2232]

I’m a physiotherapist. Very informative. Subscribed. 👍🏼

[@Louise8]

Thank you very much. This really helped me!!!

[@OaxSport]

Great tips on improving running form! This will definitely help me run more efficiently and avoid injuries. Thanks, James! #Running #Fitness #RunningForm

[@SAIFULLAHJAMIL]

1:12 Please don’t force me to buy a course for this now

[@DrOrman]

The runner at 1:20 of this clip is heel striking.

[@SilenceAkyn]

Great video, i think this is going to help me a lot

[@kbudhiya]

the video should have used a bit high cadence :) jokes apart, very insightful and explanatory- thanks James!

[@SunsyloSouvannaraj-rh6zm]

I been exercise since grade school I’m over 50 and only do slow jogging months more than 30 minutes nonstop 😄

[@ajxing9343]

James, as always your videos make a lot of sense. Pendulum analogy is so easy to understand. I found your video link in my email. One area I struggle with is when I’m trying to run in Zone 3 or Zone 2, I find myself forcing to drag my feet to keep that HR low. How can I keep a low heart rate when trying to pick my feet higher.

[@audreymickelson6445]

I tried this and my calves were extremely sore after! That either means I'm doing something wrong, or I was doing something wrong, haha. Is that normal? My pace was slower too, but I think my cadence dropped a little bit. Definitely felt lighter/less impact on each step. Not easier yet, and heart rate is still high.

[@thornburymatthew]

Thank you! I can't complain about free information, like some people are doing on here.

[@ethers]

What if you have >180 cadence but very low knee drive? A fast shuffle... Should you work on lifting the knee in this case?

[@Pickadodal]

One of the best videos I have seen for improving running style and reducing injuries 😊

[@CSRunner7]

Great video. I think problem is people like the Lynda example also always told you don’t want any vertical oscillation as well so they end up sucked to the ground and can’t make use of their elastic system to spring them up AND forward effortlessly with longer stride length as a natural consequence. So only option is that long pendulum to drag them forward and get the stride length which as you say, ends up massively overworking the big muscles.

[@doctorsTmd]

Great video James. I am wondering if there is a role for rucking for runners?

[@dresden_slowjog]

Which body height (leg length) is advantageous for long distance running I asked myself the other day. I researched. Turned out, exactly as at 3:35, the pendulum model. Long legged folks cover more distance per step BUT their leg (lever) is longer so they must use more force to swing it forward than us short legged folks. For runners it's true: get your heels up when moving your legs forward WILL shorten the pendulum (i.e. momentum), save energy and make you faster. I remember a tiny petite Rosa Mota becoming Olympic Marathon champion. Twice. She was like a had smaller than the rest and I now have no excuses left! :'-)

[@taylorziefel4819]

Damn Linda got cooked

[@doubleT84]

That's why I always thought running uphill feels "better" and easier?

[@bluedarkness7125]

Interesting, I do make mistake of that on walking but not running. I find more easily to put toe first to boost up when I run. As for walk, I just lazy.

[@garrettkelly5568]

What kind of times can you run for 5k, 10k etc ?

[@JamesDunne]

3:26 marathon

[@garrettkelly5568]

@@JamesDunne I heel strike and can run 2:45 marathon .. I'm not sure it makes much difference tbh

[@kartiks7497]

Very complicated, can this be told in simple words. I have not understood what's core point. Just quantify 2-3 points to measure optimum stride or whatever needs to be measured. Just words won't help, changes need to be measurable.

[@faysoufox]

This is like when swimming crawl and it's easier to rotate the shoulder with a bent elbow.

[@JamesDunne]

Nice! I like that comparison.

[@mauritsvanroozendaal9219]

As an amateur triathlete, this comment is gold

[@jiggawuhhjiggawho]

You in the beginning. The runner at 4:15. What’s with the toe strike running? All I’ve read/watched says this is not the way to run. You’ve shown it twice which makes me not want to watch any of your videos. Is it good to do or inefficient??

[@raezor82]

6:13 is like the Bro Jeff (Nippard) of running

[@HyperarchFasciaTraining]

Simple fix: Get rid of the shoe, starting training your barefoot and your fascia system

[@thadbiser]

Good info here. Thanks, James!

[@DanielKing-kt1pr]

Found this through the email

[@gurmindersingh3198]

Nice video

[@ddawson100]

I thought the good parts were @2:44 for 5 seconds, then @6:46 for 35 seconds for a couple of drill ideas.

[@rammurtilath2529]

Good tips

[@hemantbhandari9488]

My cadence is always around 180.

[@gino.s.martens]

Unfortunately, hill strides in the Netherlands are out of the question 😅

[@k.prasannavenkateshkasturi2158]

Thanks

[@JamesDunne]

Thank YOU! 🙏

[@sven5542]

My personal „simple“ change would be loosing 50lbs 😅

[@Bryan_Matlock]

I run on my toes

[@williammcbrayer3277]

She runs like she's intentionally trying to run flat-footed, running on stepping stones, something. It looked like an unnatural stride.

[@joseabraham1516]

Very good explained. Thank you

[@JamesDunne]

Hope it was helpful!

[@ericlechat719]

Damn it, already knew all this. Also, don't heel strike.

[@osman2939]

Guys i am wearing Size 12 on sb dunk lows, does anyone know what size i need for the alphaflys or vaporflys?

[@Mark-sg2ri]

Think Linda could do with a bit of yoga every morning her muscles look so tense

[@milesgibson]

Never done an IronMan have you?

[@armaenidwi2253]

so we need train buttkick or maybe kick some butts :))

[@gazza2933]

I can never understand 'heel strikes' I've even tried to run that way and I can't do it. I suppose it's what's best for you.

[@gowanlock]

Its not like TRY too, its our muscle memory and mechanics over decades.

[@gudboyngdisyerto]

i tried that many times too and even if i succeed it looks very obvious i'm giving too much effort to do it. zero drop or 10mm drop shoes, it's hard to land on heels for me

[@Ian_Synnott]

Abd heel strikers cannot understand fore foot strikers. It's not about what part of the foot contacts the ground first anyway. It's about where your centre of gravity is at the moment of impact. If COG is behind the impact, you are over striding. If not, then you are not over striding!!

[@dontsweatit6057]

Bro why can’t ppl just keep it sweet and simple, I could tell the yappathon was as enroute the first 20 secs

[@jor-el1298]

Now I'm not an expert, but at 0:05 that looks like a toe first run. One of the many ways to ruin your legs. And the lady's run form... Ouch! She looks like she's fighting for every step. I hope she's just exaggerating for the sake of the video.

[@davidferrick]

In a moment...

[@rjmclean1979]

Good video thanks 👍

[@JamesDunne]

Glad you enjoyed it

[@Amaraticando]

tl,dr: don't run like a boomer, or like if you were race walking.

[@ricora4008]

KISS please!

[@a.s.v4261]

The faster the more harmful!✨✨✨✨😎💥💥💥💥

[@muradtalukdar4401]

The secret is EPO.

[@ErikHalvarsson75]

Wouldn't Linda gain a "better" stride easier if she ran a little bit taller? It looks like she is hunched forward.

[@JamesDunne]

She would, and you’d be surprised how the change I’m proposing usually improves posture as it helps posterior chain work better.

[@Cienki_Bolek]

@@JamesDunne Front Squats rly helps for bad posture.

[@JamesDunne]

@@Cienki_Bolek Massively underrated exercise!

[@drjanoshorvath]

1 min video it should be

[@l1854]

Bridge clip is in Ukraine

[@monicae8746]

She is over striding but out all the people I've seen in races NOBODY runs like that . Looks exaggerated.

[@stalin1909]

Sorry, I am a long time Runner. But you kept beating around the bush, i couldn’t even finish the video. Too much blabbing

[@AH8801]

Is this comedy or for real?

[@jono1457-qd9ft]

It's just nonsense. The author is pretending to be knowledgeable about biomechanics.😒

[@DimitriTheBarbarian]

Can anybody translate all this word salad into plain English? Good Lord dude, it’s just running. Keep it simple

[@djlovesyou8302]

Slow runners like to complicate the sport as if there's actually anything more to gaining success in running besides training hard and natural talent.

[@DimitriTheBarbarian]

@@djlovesyou8302 seems like it

[@grzegorzk1177]

Borring.