PERFECT RUNNING FORM - How Do PRO Runners Run Smooth at Every Speed?

[@BenIsRunning]

Thanks for this James, a fascinating deep dive. One thing I've noticed about my running for is over the last 3 years as I've become a better runner, my form has improved drastically. Some videos from around 4 years ago are almost unrecognisable with my arms swinging all over the place. I've consciously worked on my arm drive by looking at my reflection in the windows at my gym which i would equate most of this improved efficiency. I can maintain WR pace for about 3k but hopefully with some more training i can aim to keep up for at least 5k :)

[@JamesDunne]

My pleasure! Perhaps I should do a follow-up roasting your old running style vs this more refined Ben?!

[@BenIsRunning]

@@JamesDunneit’s only fair

[@MattdeFreitas]

You have a very nice natural running style Ben - they picked a good demonstrator

[@jrabago1]

Ben, you said you can keep pace for about 3k. Wondering where do you decide in which sections in the 5k race would you use.amd keep this pace ? At the beginning, middle or end of 5k race?

[@BenIsRunning]

@@jrabago1 Its more of a case i can't sustain for 5k so I just slightly slower throughout than this pace so i don't blow up. My current 3k PB pace is 2:50/k where as my 5k is 2:56/k.

[@theghostofpcs2391]

I love watching people like Ben. So smooth, and he makes running look effortless!

[@mrdavester]

I've had a hard time learning the nuances on how to actually run efficiently. What I've been doing is giving a good pop thrust off the ground at the end of each stride stroke. This, for one, drives me forward but also kicks that trailing heal up higher, which then translates to a more efficient knee drive forward. Last night, i ran a 4:10 per km average pace 10k using this, and it was a milestone achievement for me 41:44 pr.

[@Snerunseasy]

Ben is a great athlete and I love his running style,so smooth.

[@jjndz3782]

These analysis are really good.

[@JamesDunne]

Thank you! Glad you're enjoying them. More coming up :)

[@RajatKumar-qw2hc]

Thanks for such a great video. No matter how much we try Zone 2 running if mechanism is not correct then we can't catch faster pace. I hardly run 1 mile in 7:45. It will take time to be adapt new method, but I surely try to follow this as much as possible.

[@kipponi]

More power to you. Hills and sprints 🏃

[@CSRunner7]

Definitely great hip extension. All about running from the centre out 👍

[@Mojo_Musik]

Hi James! Fellow Norwich boy here! Started last year a little over 100kg, starting running June last year, now sitting at 64kg and fitter and healthier than ever. I still have a lot of work to do and I just know that there are significant problems with my form. My 5k/10k paces are fairly similar, around 5.30-5.45/km. I'd love to push on and work down towards 4.00 in the future. I'm 43 years old and have never been fit or active in my life until recently. It feels strange! If you ever feel like doing a video about improving the form of an unlikely runner like me, then feel free to hit me up! Love your content! Andy

[@niallkelly8210]

That’s unbelievable work mate fair play to ya

[@Mojo_Musik]

​@@niallkelly8210 Thank you!

[@brunospasta]

Amazing slow pace running dorm 😻

[@harryv6752]

Fantastic analysis and commentary. Thanks! Subscribed. 🤘

[@NaughtyMart]

Really well explained, love it.

[@mimicnito]

Very good analysis❤

[@bpotato3310]

This is super interesting but nobody ever share to us about running form for 9 or 8km pace.I wanna know about it

[@GrassFedKao]

The best thing around these paces is to try to keep your cadence and turnover going. It’s how I went from 8km marathon pace to 6km pace in a year from around now!

[@sepg5084]

9 or 8 km? I think there is almost zero chance of over-striding at that pace unless you're really short. And the stride landing initial floor contact mentioned in this video is also applicable at slower paces.

[@fulviomichelis1861]

Excellent video. I have been looking for this for a long time. Often you see analysis of runners running at 3'/km... Not that relevant to us mortals. This is more complete and realistic!

[@PureLifeNutrition-Flavonoids]

thank you, this is essence of nice run technic.

[@SenthilRameshJV]

Great to understand the techniques of athletes. Thank you. Any tips or video that you recommend for keeping hip under us and get an angle like Ben getting in leading leg? I’m currently running 10-12 min miles. I just feel like my legs are a bit in front of me no matter how much I try to take shorter strides.

[@pauljaffray6437]

Was about to watch one of bens videos decided on this. Thought i pressed the wrong button😂. Great video. 💪

[@JamesDunne]

Thanks, Paul! Glad you enjoyed the video.

[@pauljaffray6437]

@JamesDunne yeah I'm concentrating on lengthening my stride for the harder efforts as my cadence is around 190 for all my runs. I do pilates and stretching. Will add some from you link to my schedule to help me get under 19 mins and 20 mins in a sprint tri.

[@vivpm]

Very interesting, thank you!

[@Pappamea81]

I JUST came from Ben’s latest video 😅😍

[@JamesDunne]

Glad to have you here!

[@klepzo]

2:51 per km is insane!

[@andakbh]

Great analysis. Any tips on how to keep the front behind a bent knee?

[@PetrShred]

Interesting to see the increase in vertical displacement with decrease in speed. Possibly the maintenance of elastic recoil of the achilles/calf complex [at higher pace] acting as 'tight calves' at the slower pace?

[@osmanmahamed2982]

Thank❤❤

[@诗刘-p2i]

感谢分享，利用肌肉筋膜的拉伸收缩，使得跑步更轻松高效🎉

[@woo2z]

Ben

[@professortruth56]

Hi, James. A couple of things: 1) that looks like a Treadmetrix treadmill...nice, I've got the same; and 2) would you share your drawing tools software? Thank you.

[@barkleyhunt3227]

Love ben - he is great

[@JamesDunne]

He sure is!

[@StoeyRS]

What are Ben’s cadences for both marathon paces?

[@kipponi]

If I want to see perfect running form it is Kenenisa Bekele. Not this year on Olympic marathon he had cramps😢. Still about 2:12😮.

[@MattdeFreitas]

This is an excellent video - i saw a recent video of Ben running in some track races and thought he looked like he had an excellent running style. Do you guys offer a service to review running style like this? I am a masters runner, and once a sub 4 minute miler, but I've seen my style dramatically change over the years and I know it affects my running speed now (which is still fairly decent) and would love to improve it

[@Tikilamann]

awesome vid thank you verry much small advice, you need a better backround for this settup :D something simple with some lines for reference

[@JamesDunne]

I'm completely with you on the background. Unfortunately it's submitted footage, rather than my own gait analysis studio.

[@Tikilamann]

@@JamesDunne Then Ben needs a better backround :D

[@st14]

Nice

[@SAULSM17]

Saludos CDMX

[@lukaszczegotutaj]

Thanks both to @JamesDunne and @BenIsRunning for this video. Is the full video of Ben running at those paces available on YT? I can't find it...

[@JamesDunne]

Ben might be able to offer more insight there, but I know it was part of a testing day he did recently. There's some Instagram content about it, and I've no doubt a YT video will be in the works!

[@lukaszczegotutaj]

@@JamesDunne I was shocked to see how high his back foot goes up at those very slow paces! You rarely see elite runners' form at 5:30 min/km.

[@BoatCraig]

Really enjoyed the analysis. Well done James

[@mark-py7hb]

any tips for over using shin muscle it gets super tight a mile in

[@ItsJakeTheBrake]

I have no idea how I would even train for getting to a similar form. 5:40min/km is on the slow end of my easy pace and I can't seem to lift my trailing leg up as much, even with a conscious effort.

[@kipponi]

Same problem here...

[@jasamzulfaqar7790]

increase your hip mobility needs more training improving pace then hamstring trailing upward

[@rzin2007]

James, how these parallel lines logic changes when you run uphill or even more downhill? i frequently feel that when i run downhill my front leg swings forward more but comes under my center of gravity when it hits the ground.

[@wajicko]

a little curious about the cadence at various speeds

[@magnaworld]

If someone goes on faster pace, the leg kick will be higher, that surely isn’t surprising at all, it’s just physics no? The question is how can one sustain that pace for a long time?

[@rabbitize]

what's this annotation tool that displays the angle

[@JamesDunne]

It's called OnForm.

[@karlclegg9810]

is it possible to train to become faster? for 100m sprints

[@niallkelly8210]

Yes mate, I don’t know the routines or drills myself but it there are definitely some bits you can do to try improve overall speed. I’m sure there’s plenty on KZbin you could check out if you’re interested

[@kipponi]

Sprints helps on marathon training too.

[@davideivone6341]

I saw some recordings of my running, and found out that I'm not parallel with the front leg tibia and the driving leg, what can I do?

[@kudretsengeldi]

Lütfen videolarınıza alt yazı ekler misiniz?

[@MrSquigler]

But these are all quite "high" paces for a normal person. I'm relatively new to running, and I'm finding having a high cadence and a good form while jogging or running at slower pace to be much more difficult than what's displayed in this video

[@JamesDunne]

More to come in future videos for us normal runners, don't worry! I appreciate you being here.

[@BuggKnuckle]

I can alter my stride length like he can or my heart rate jumps way up. It’s annoying.

[@paulmulks]

I'm envious of decent running form because i know how poor mine is 😒

[@marc_frank]

why do my shin muscles hurt? 😅

[@JamesDunne]

Could be a number of things: medial tibial stress syndrome, anterior compartment syndrome, tibialis posterior tendinopathy... All present differently but all "shin pain". Have you seen a physio? Technique plays its part with all of the above, for sure.

[@marc_frank]

@@JamesDunne thanks :) i'll just wait till it goes away and not stress the muscles as much in the meantime

[@johnking7649]

Who’s here from Ben’s channel? 😂

[@Emil-ej5of]

Why is everyone analyzing form under perfect circumstances. Analyze 35k in to a marathon. Also different bio different stride. One cannot possible claim there is only one way to run correct. A bit tired of people drawing a few lines over a picture and pretending that this is what differs a regular runner from a pro.

[@JamesDunne]

You do make a valid point in that fatigue is a game changer! There's no one-size-fits-all optimal running form, but there are a handful fundamental principals that we'd all do well to work on, like not over striding. I've shared a few analysis videos recently where the subject of the video is running under fatigue, like this runner mid long run: kzbin.info/www/bejne/i6e0fGh5qL6LgcUsi=qTItH59ajKxfmiC-&t=339 It would be interesting to perhaps have a series where I compare a runner running fresh with what happens when we put their form under duress. Either late in a race, as you suggest, or at the midpoint and end of a VO2 Max test, for example. Would be interesting to see what unravels first when the wheels start to fall off!

[@leo_pangan]

the idea is being able to hold a good form as long as possible during a race

[@sweeyong7756]

Does gene play a factor? Or physical attribute?

[@Emil-ej5of]

@@leo_pangan yeah but I doubt people pull out the good ol calculator to calculate the angle of the pelvis.

[@caslone88]

Have they not seen the two guys going to the Olympic marathon from the USA? I feel like they both look awkward running. Some people just look smoother and that doesn’t mean they’re any faster.

[@Svendeboer]

Form doesnt matter Watch kristian blummenfelt his form. World record ironman

[@surajtripathi3624]

Yes ur right.

[@jasamzulfaqar7790]

you are trying to explain better but you have no technical technique to express yours ideas improve your study

[@surajtripathi3624]

Its genes and its all natural. Thats why no body can run better than kenyans n Ethiopians in long runs and jamaicans in short runs. I think consiously we cant do. Its all natural n the biggest factor is rate of oxygen consumption n energy we spent. Type of muscle mitochodrial density n many genetic factors play role otherwise everyone would have qualify for Olympics

[@jt.8144]

TREADMILLS are Completely Different. Lets see ol'Ben do that on the road. Then. Only Then. Do a video analysis on what Real World running should be.

[@JamesDunne]

Funnily enough I'm already speaking to Ben about a follow-up video. Maybe track vs treadmill analysis. That could be fun.

[@rottenapples14]

He has picture-perfect running form anywhere he runs lol

[@TheValonquar]

You clearly dont watch his content lol

[@jt.8144]

@@TheValonquar : You clearly got offended.

[@MattdeFreitas]

This is an excellent video - i saw a recent video of Ben running in some track races and thought he looked like he had an excellent running style. Do you guys offer a service to review running style like this? I am a masters runner, and once a sub 4 minute miler, but I've seen my style dramatically change over the years and I know it affects my running speed now (which is still fairly decent) and would love to improve it

[@JamesDunne]

Thanks! Glad you enjoyed the video. I typically reserve that type of personal analysis for Bulletproof Runners Programme members (see link in description). You're right about Ben - he's an impressive athlete!

[@MattdeFreitas]

@@JamesDunnethanks - I'll check if out