How PRO runners run SLOW with amazing technique

When it comes to learning how to run properly with good running form, watching pro runners like Eliud Kipchoge running fast can be inspiring but pretty un-relatable. But watching how they run at slower paces, more realistic for most of us, can offer some insights into what perfect running form should really look like.
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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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[@khj5582]

Finally the video I was looking for. The world's first KZbin video explaining good running form for slow runs.

[@pr3tend3r-01]

ya as a beginner there is no way I can go fast and maintain it for any distance this was nice to see. I noticed I am heel striking for sure but this runner he's highlighting is landing in the midsole it seems with a bent knee

[@mugiwaranoshanks2241]

Exactly what i needed, as i wanna improve my running form on easy runs and suffer from Tib post Tendonitis

[@250canam]

Great analysis and explanation on the difference in running speed, will definitely help me on my long runs. Daniel looks to be slightly crossing his center line with his left foot, swinging from the outside to the inside. Right foot looks to be proper swing. Might just be camera angle.

[@daviddiazlife]

Fore foot landing(Kipchoge) Guy in blue looks to land on Heel They call for different running technique. Great video I have a full foot strike with flat feet. Once i started using wide toebox sneakers, probably 4 months and after i have ex0erienced less injury

[@ArtSmalley]

Thanks for the analysis...Can you share what software you are using here to place the running clips side by side, draw lines, and measure the angle please? I think it is some version of Dartfish...I would like to do a simple form of this for some of my runners. Thank you.

[@sorencleveland2051]

It looks like he uses the app called onform

[@glatocha]

I like the video, but have three questions if you don't mind me asking: 1. Where is that mobility exercise video? 2. For both paces of Eliud run, possible to get cadence and stride length? 3. Which software are you using to draw and measure on the screen? Cheers

[@radmehrabdolahi1346]

Video pace is way too slow sir

[@Vivungisport]

Setting-> choose ×2

[@sambithdas921]

The fact that his recovery run is better than my marathon race day run shows how great he is!!

[@MarioJosifovskiDev]

it really doesn't, he doesn't care about your running ^^

[@user-fj3gt2rj4e]

@@MarioJosifovskiDev did he ever mention kipchogi caring.

[@bradmyers5998]

Nice video sir, I’m just a 3-4 day a week 52 yr old runner, been at it earnestly for a few years now, and I do believe my form and efficiency have improved from your work here. Nice to see what a “slow” day run should look like in comparison to faster paces, thanks!

[@FarmerDan92]

James, Daniel here. Thank you very much for your feedback. Didn't realise how much my form was adding to my discomfort. While my PTT is mostly on the mend, i'm hoping these changes and exercises will continue to help with my ankle. Cheers!

[@SharaRuns]

I run just like you, Daniel! I also have the same injury 😢. It's been well over a year now.

[@FarmerDan92]

@@SharaRuns Tell me theres light at the end of the tunnel though? 🤞

[@SharaRuns]

​@@FarmerDan92mine is pretty much gone now. Are you a person with high-arched feet too?

[@FarmerDan92]

@@SharaRuns Glad to hear yours showed improvement, that gives me some hope. I would've said regular arches, I think. What maybe helps/doesn't help is that I mainly wear minimalist shoes except when running, although have no issues with pain when walking/hiking thankfully, perhaps because I will land my whole foot to the floor with each step. Thankfully the initial PTT issue I had is significantly better, and it's mostly this ankle impingement giving me grief nowadays. So the exercises suggested, and perhaps these heel raises may help with recovery

[@goodyeoman4534]

Hi mate. Your posture is pretty good. It's just the foot landing you need to work on, which I guess will take a while to retrain due to muscle memory. I'm not an expert, but does it look like you could lift your knees a couple of inches higher to allow for a more bent leg landing. Cheers.

[@inspirepj4492]

These people are like celestial beings to me. Absolutely unimaginable how fast they are while running a mile

[@bobgamble5095]

This was very helpful. Great example of knee drive, kick back and foot strike. Thank you so much. Also, what software do you use to draw and measure the various leg and hip angles?

[@vrombo]

I see Kipchoge is running "lean", effortless and so to say lazy. While my intervals are energetic, hard and intense (and thus short/pointless). We all have smth to borrow from this Kenyan book.

[@General1Cal]

Rolling the right foot actually hurt my feet while watching the 14:22 looks painful!

[@marc_frank]

why is his interval pace the same as what he does for the 2h marathon?

[@michael-qp9xd]

Hello James - can you please talk about cadence numbers for kipchoge? What is when running fast and then slow. Many say want same about ~180 s/m for both paces. I have 170 at pace of 8min/mile and drop down to 155 at very slow pace of 11 min/mile. This not good? Kipchoge is same and not changers. Thank you much.

[@philibertorodrigo7118]

I have 160 at a 7 minute mile and around 165-170 for 6 min mile. Don’t get wrapped up in the numbers. Focus on technique and what is working. Cadence is important but not everything 180 is very different for different runners

[@StuClifton]

The guy in the Blue is wearing very minimal shoes/spikes which should encourage mid-forefoot strike. Yet he is heading for a heel strike... and he can still run very quickly.

[@Vivungisport]

Heel strike✅ Over stride❌

[@Sutwang]

While a heel strike won’t injure you unless you’re overstriding, it will cause braking in your leg that still slows you down

[@MidLifeRunner]

I noticed in some slow motion footage, I tend to flick that foot out in front of me, but then cover the ground. Is there a mental cue you recommend to not flick out? Thanks James!

[@goodyeoman4534]

Lift the knee a inch or so higher?

[@84BigAl]

What was the cadence difference between the fast and slow pace please .. is that possible info to have ?

[@pr3tend3r-01]

any shoe recommendations? first time runner mostly walking

[@sander8581]

These analysis videos are such amazing value and exactly what i was looking for.

[@OaxSport]

Great insights, James! Watching pro runners like Kipchoge at slower paces is invaluable for learning perfect form. Thanks for breaking down the technique and offering practical tips. Excited to try the exercises! 🏃‍♂💪 #RunningForm #StayInjuryFree

[@goodyeoman4534]

Just to confirm, is a flat foot landing best for running at 5k and 10k distance? I've seen videos warning of the dreaded heel strike, and now this one warning of a ball of foot landing? I'm a bit confused. Also, is pronation or supination the preferred landing point?

[@FarmerDan92]

I think, although happy to be wrong here, James' warning is that I don't land my heel with my forefoot strike. And because I have PTT, this is adding extra strain and not giving my tendon a chance to `relax` per se. I didn't realise I had adopted a `sprint` style running form.

[@az.chaldean]

To answer your question, forefoot landing with slight pronation inward so the emphasis of takeoff is slightly favored to big toe side but overall even force production from the forefoot/ toes. Keeps your knees in line and your feet moving directly forward and back, which is most efficient. I made this adjustment after realizing i have a tendency to supinate my feet outward causing my knees to almost bow outward and lateral movement of my feet and knees which is less efficient and was causing strain on my ankles.

[@bpotato3310]

this is what i wanna to know. Also, pace 9km or 8km running form

[@divisionbyzero7916]

Gibt es eine gute Übung um flach zu landen? Ich versuche besser zu laufen aber ich bekomme immer Schmerzen in den Waden bzw in der Achillessehne.

[@faizarulrahman1167]

this is wat i been searching for,tqvm coach

[@st14]

Good stuff!

[@LL-wn8yw]

Good breakdown

[@bardongalang32]

Heel striker here 😅

[@blessedone5539]

What so ever technic you appli, if you are not impowered with natural predispositions, you will never achieve such performance.

[@cristianrecabarren5891]

that slow pace is not 4hrs marathon pace (5:40 pace), it looks like 5hrs marathon pace

[@JamesDunne]

From the footage I estimated the slow pace to be approximately 3 meters/second, which is 4hr marathon pace, give or take (2.93m/s is 4hr pace to be precise 🤣).

[@jt.8144]

No you cannot run like Kipchoge. His biomechanics alone doesn't even come close to where you're at. If you even try to copy and paste any regimen of his you're truly will be at a disadvantage alone GENETICALLY and PHYSIOLOGICALLY for starts.

[@F15sniper78]

Normie runners watching this and dreaming they might get faster copying elite runners 😂. Reality check: you don't have the talent or genetics...carry on jogging 👍

[@Theodot1]

Hey not nice

[@dygon7663]

What a sad person you are.

[@ForzaOwnz]

Elite runners still do jogs at somewhat Normie pace. We can learn from that as Daniel would

[@goodyeoman4534]

@@Theodot1 What's not nice is lying to people that they can achieve something which they clearly can't.

[@F15sniper78]

​@@goodyeoman4534💯👍

[@jt.8144]

What people don't realize in these Running Channels in KZbin is the fact that . Everyone wants that Quick Fix / Hack WITHOUT EVEN CONSIDERING the Truth behind their OWN physiology. Rather, they'd instead COPY and PASTE some Workout Routine they found on the net or channel. More often enough destroying themselves in the process... zero productivity.

[@heyhayhay247]

@@jt.8144 Do you just not know how grammar works? Your bizarre punctuation and capitalization really limit your credibility.

[@blessedone5539]

What so ever technic you appli, if you are not impowered with natural predispositions, you will never achieve such performance.

[@cooldudep]

​@@heyhayhay247 By Jove! We got ourselves a bona fide Grammar Nazi. The boomstick for you, evildoer!

[@winterkeptuswarm]

I think the stuff described here isn't that specific, I'm learning a lot.