Principles of Natural Running with Dr. Mark Cucuzzella

Instructional video on natural running, by Dr. Mark Cucuzzella, Director of the Natural Running Center. naturalrunningc...
Thank you to all who have helped me learn.

[@frankthetank9513]

8 years later and I’m just seeing this. This is probably the best explanation of proper running form I’ve seen since I started searching.

[@1oveToLose]

Feel u

[@Piccolo_Sun]

a way but not the correct way

[@TheBostonRunner]

@@Piccolo_Sun I’m just curious what’s the correct way if this isn’t perfect? He’s only barefoot so you can see body mechanics more clearly. Is that what you were talking about? Thanks for the feedback.

[@Piccolo_Sun]

@@TheBostonRunner the correct way is a constant evolution on the fundamentals of movement and body mechanics . this guys logical reasoning is correct however he is still not sensitive enough to get the data he needs to progress in his evolving analyses he needs Ganja. take a look at the barefoot running videos i made even it is not perfect but still a higher evolution to the path of perfection

[@TheLarousse89]

I’m not fast. Still kind of chubby. However before this video I had a fast time if I went 4 miles in 42 minutes. I found this video mid summer. After watching this for the 2nd half of the summer I managed to shave my time down to 37-38 being the usual time and I have broke 37 a few times and 36 minutes once. It’s amazing what happens when you refine your form.

[@markcucu]

Thank you all for watching and the fun comments. glad we are getting international reach. Mark

[@fistofthesnortstar]

It's a great video and I use it whenever someone asks me why I run minimal, thanks doc!

[@hyperboogie]

Great video Dr Cucuzzella. I've seen your cleveland running club videos and it seems I have A serious mobility problem. I can't do anything near a full squat without raising my heels and if I bend my knees just a bit, I can no longer dorsiflex my toes. What can I do about it? Are there any exercises you can recommend?

[@nikhildatar8000]

Superb. Thanks!

[@stluciestrength]

My go to video. I just wish I could do all these techniques right!

[@richardgraham7133]

Are you limping. Your gate suggests you're running with a limp??

[@abuteng]

8 years later and this is still my go to video on proper running technique

[@SamMartinPeakPerformance]

Same here!!!

[@deldridg]

And here in Sydney, Aust!!

[@abuteng]

@Dawid aka Grendel same here, I too have a short stride/high cadence.. I've been trying to achieve it for years but was unable to, it makes me feel like I'm leaking energy that way.

[@saranghaeclinic4904]

Same here. Jeon ju. South korea.^^.

[@cannibalmanimal2336]

I thought it was just me, every so often it pops up in my feed and as soon as I see it I push the button as if by auto reflex, then I watch it like 3 times

[@JW77]

I'm still learning from this video 12 years after the upload.

[@Itz_Jack57]

I would go so far as to say that this is the most important instructional running video out there for the average runner. Watch it over and over until you can play it back in your head! :)

[@SamMartinPeakPerformance]

amen to that

[@charleslowery9808]

Thank you SO MUCH. I rad 2.5 miles 2 days ago at a 9:55 pace and my knee hurt after, watched this video today and just did the same distance at a 7:51 pace with no pain. Amazing! So stoked to work on my form even more now!

[@OlympischbriesjeNadaAverage]

this man runs the marathon with 10 miles/hour. Amazing athlete and teacher. Thank you, Dr. Cucuzzela.

[@keithwoodman3883]

At 2:50, Dr. Cucuzella talks about making the downward force more powerful. This was the hardest thing to learn. In my head, it seemed like I'd be stomping my feet and I thought, being a forefoot runner, I was supposed to be light on my feet. Once I gave in and made myself do this, EVERYTHING CHANGED! I went from barely being able to run 3 miles without my IT Band tightening up to six miles, faster than I'd ever run and with no pain in one week! Thanks Dr. C!

[@lornioiz]

Dear Keith, Since I'm experiencing pain in the ITB after about 8km (5 miles) of running and I'm not english mother tongue, could you please explain how did you change your stride? how you mange to inrease the downward force without "stomping" the foot on the ground? txn!

[@keithwoodman3883]

Lorenzo Baldi Sure Lorenzo, first. I suggest warming up. It makes a big difference. Especially warm up those muscles around your IT band (side legs lifts and squats seem real effective). Then, about the stride, the way it feels is you lean forward, and when your foot comes down (usually on the forefoot or midfoot) you want to continue pushing it down and about the time your heal hits, you want to think about moving your knee forward. To get it right, I actually made my knees rub each other as they passed, seemed to help me get the form right. All these things; the lean, the impact, and the bringing the knee forward, when done right really cut down on the energy you need and really help prevent injury. Good luck, it takes practice (start slow), and don't forget to warm up! (I made that mistake this morning).

[@lornioiz]

Keith Woodman Thank you Keith, I will give it a try! :)

[@natesilvers2166]

+Keith Woodman So when my foot hits the floor, continue pushing it into the floor? Isn't that just pushing off which is bad?

[@mllrgrnt]

Great lessons here. Thank you. I am 52 yrs old and just now finding out that I have been 'running wrong' all of my adult life. I was even proud of my long stride! Now I know why I was never a good distance runner. Really hoping to transition correctly and see the results. I won't be going barefoot, but will go to zero drop shoes and hope to alleviate the PF (from a heel bruise 25 yrs years ago) in my r foot. Boy, do I wish I had known these lessons decades ago. McDougall's "Born To Run" has really helped me see running in a whole new light. Thanks again.

[@philosophicnerd976]

Hey did Born to run teach you anything about running technique? I have read some chapters and realised there were no instructions on how to run barefoot without injuries, atleast i havent read those ... I recommend you to read barefoot running step by step by ken bob saxton.

[@tannergoolsby6268]

Throughout the book there are tips and explanations on proper running form and the dangers of wearing "conventional" running shoes. I highly recommend reading the book, just finished reading it tonight.

[@austinado16]

10 years later and this is still THE most important video on the subject, AND the most important training tool. I reference this video to everyone that I work with on running form, or am talking with online about the subject of learning how to run correctly, by simply allowing the body to run the way it was built to run. What amazes me most, is the push-back I get from the majority of runners (other than those that I'm actually working with). People absolutely loose their minds over this. It's like talking politics or religion. Unbelievable. And yet how many times have they been injured due to how they run, and what $150 mattress are they currently wearing on their feet?

[@christianjagers6657]

I started natural running 15 years ago, and i am still improving. It is so important to stay healthy!

[@matthewvillegas6494]

I’ve watched this countless times. Still helpful to this day as a runner and a Physical Therapist

[@dougalsmith7795]

So I've been following this natural running method for 4 weeks and it's been a game changer. First 2 weeks my calves had to go through some conditioning and it took a fair practise to not over stride into a heel strike but lately I've found super spring in my feet, achillies and calves and its amazing.

[@rektdev5397]

2 weex only ? it usually takes 3 months...

[@dougalsmith7795]

Running nearly every day for first 4 weeks conditioned my calves fine. Still using this method now months along and still strong.

[@dwat3r]

This is the best running video ever! I've tried this today, and it was like "Why I did not run like this until now?". Thank you!

[@markcucu]

thanks for the kind words. the glutes and hips are the drivers. the calves mostly stabilize and allow the fascia to lengthen and shorten like a spring. Mark

[@KellenWestman]

I watch this video every 2-3 weeks, and I learn more from it every time. Great job, and thanks for this valuable resource!

[@markcucu]

The elastic cords are "Active Cords" developed by Dr. Michael Yessis on the pace question...i'm slowing down a bit with age but have run marathons in 2:30 range and below for 25 years and before marathons ran XC and Track in college at UVA. I am getting more efficient- less training , age, lower VO2 and keeping on the curve. Most important though is NO pain or injury. Dr. Mark

[@markcucu]

agree....that is what we teach here. the spring is mostly passive. you can fascilitate the recoil though for faster running with a quick knee drive and then let it go. this opens the stride angle a bit and good for dynamic stretching too. Mark

[@omni100won]

Dr. Cucuzzella, I must thank you thousand times for this amazing video. This video really transformed my running greatly. I have been trying barefoot running about 2 years ago and I have watched this video but I was not able to make much out of it. I tried drills from books by Mr. Ken Bob and Chi running but I wasn't progressing in spite of a consistent training. I tried the rubber band drill about two months ago and I finally realize the elastic component of my legs and the importance of foot placement under the center of my body. From that moment I watched this video over and over again and this video is the best out there! Line by line, you point out the essentials of running concisely and thoroughly. I now run much more efficient and faster than ever I have ben in my life. Thank you for sharing this amazing knowledge.

[@TKevinBlanc]

I did some of the things you recommend in this video (hip movement, knee drive, arm movement) and instantly felt everything loosen up and flow - my (bare) feet felt better, I breathed easier and I was moving much more quickly. Thank you for the clear explanation!

[@bobbysturdy8727]

That might have been the fastest 8 minute video I watched. Full of great info. "Stand tall, run in place, lean forward as if you were gonna give someone a kiss." Excellent cues

[@markcucu]

a couple comments. folks have critiqued my form on this video. i guess i missed the part that said i had perfect form. this is about "principles" of movement. also with a strong glute and powerful drive, as Bannister had, he would have a slower cadence than someone else who was more "poppy" in their stride, like Bekele. it is still about the spring and drive from the glute. Mark

[@kennamckinnon]

Mountain Equipment Coop (MEC) here in Edmonton, Canada ran a minimalist running clinic here last night. I attended, was the only person there at the end, but the instructor ran this video for us and gave me the link so I could see the whole thing. I think Born to Run is an excellent book, but I do question running barefoot on pavement. I'm going to get me some minimalist running shoes. Am a beginning runner and a senior woman who comes from a childhood background of walking barefoot.

[@wisdom-for-life]

Thank you for making this! I’ve had lots of running injuries throughout the years but ever since I watched this about a year ago, I’ve been mostly injury free thanks to you!

[@SMHS28]

Say what you'd like about natural running, but this kid has a beautiful stride. His mechanics and rythm and muscle tone makes the lecture quite enjoyable. Nice running.

[@gregspiratos8084]

You have awesome running form

[@philosophicnerd976]

how do you know?

[@Sh0n0]

philosophic nerd he has an awesome duodenum

[@today-nl]

I watched it over and over again since year 2015.

[@markcucu]

thank you oldpiq. my last running injury was foot surgery in 2000. then I went back to school on this stuff. I keep racing to show the skeptics that this is not academic BS, as they wait for some epiphany from science that the foot is pretty well designed. so I keep running and maybe will get hurt one day, and yes they will all say "told you so". i'll take my chances. Mark

[@PaDutchRunner]

This may be the best video on KZbin. Contains a lifetime of running knowledge and experience (and deserves to be watched again and again to unpack all of the meaning). Thank you, Dr. Cucuzella, for such an amazing contribution!!

[@Ailbe]

Thank you Dr Cucuzzella, this has been a very informative video. You really helped me see and understand the mechanics behind safe, effective running. I'm still 50 pounds over weight from 20 years of being very sedentary. I started running again 2 months ago, and I feel great but have a long way to go. I'll use your tips to develop my run into a more productive exercise.

[@PeterSodhi]

Forcing the knee motion forward makes a tremendous difference...great tip!

[@TonyGonzales]

Just re-watched this; if there's a more informative distillation on the importance of running technique, I've not seen it.

[@mydearamy]

Right? This video is fantastic.

[@MrRDMulli]

Best running tutorial video I have ever seen. This sums up Jay Dicharry's book "running rewired" very nicely. Best 8 minutes spent of my life.

[@chemistryfu]

This was very intelligently put together!! Thank you very much!

[@Olliebucknollie]

quite possibly one of the best instructional videos on youtube. Well done sir.

[@TorontoNutritionist]

I've been showing my clients this video for about 6 years.

[@sandranabbefeld5375]

A really helpful video. I have started running "barefooted" (wearing Vibram Fivefingers) almost two years ago, 3 times a week, finished my first half marathon barefooted and will run my first marathon next month. Since then, the pain in my back (due to a Scoliosis) is gone...

[@brammosaurus3601]

Sandra Nabbefeld Awesome! I'm actually in the same situation rn, except my marathon is in 2 weeks :)

[@nonatsu]

No em canso mai de mirar aquest video, aquesta tècnica meravellosa

[@TheGaitGuys]

We have been waiting to see the final copy of this for awhile ! It was worth the wait ! Watching Doc's running form gives us goosebumps. We insist all our runners watch his form and learn. Doc.....we are proud to be on this journey with you. We will make sure this goes on our blog and Facebook PAGE and KZbin channel with our other videos. Thanks for the recognition in the end credits. This will make our patient and runner education an easier job. Our highest of compliments ! The Gait Guys.

[@TheAlbaGarden]

Just started running in the Northern Scottish Highlands. Looking forward to implementing some of your lessons into my runs. Thank you.

[@aroundandround]

The roads are so clean around your place.

[@espenandersen3138]

watching this again and again over the years - its amazing, its all here in under 9 minutes. truly stunning content :)

[@andonigamezsuarez3210]

It doesn't matter when you watch this video. It is the best natural running explanation you can get out there.

[@ElectricHorseman66]

Definitely my favourite video about running techniques, so well explained and analysed.Thanks for sharing.

[@ElectricHorseman66]

jag springer in i 120 gr minimalista skor, extremt flexibel med inget dämpade stöd som ger den närmast känsla. Jag springer barfota på löpband än så länge. Fotens styrke måste byggas up sakta innan man kan springa ut och överallt. :-)

[@caisasshopcaisalind7955]

Ok, jag gör likadant. Har en neoprensocka med 2 mm sula på. Den går bra överallt, inne och ute men inte så bra på steniga grusvägar. Det gör fortfarande ont då. Jag ska börja träna ute så fort det går. Just nu är det lite ute och mycket löpband inne. Jag överansträngde foten förra året så jag kör försiktigt nu.

[@ElectricHorseman66]

Caisa Lind Wow cool! =D

[@mirandaclements9774]

This is pure gold! Thank you Dr. Mark!

[@griffinkinley]

Easily one of the best pieces of running content on the Internet. Absolutely fantastic

[@markcucu]

you are correct. the video i make a general point for the majority of recreational runners. the cadence does increase at faster speed with more glute activation and quicker "pop" off the ground. my cadence is over 190 at the min pace. Thanks for insighful comment. Mark

[@nordicwilly6650]

Still the best running video out there. I keep coming back over and over.

[@genegroover30]

This is the most incredible instructional video on running I have ever seen. Thank you Dr. Cucuzzella. I ran for nearly thirty years without a single injury attributed to jogging. In other words, the only injury I suffered from was tripping and falling. Then about 3 years ago, plantar fasciitis. Wow. what a bummer. Now, for the first time in 3 years, I can almost see myself returning to jogging. I've been jumping rope to stay in shape and it really seems to work and didn't seem to aggravate my plantar fasciitis. It's nearly completely gone. Thank you for your time and energy to spread the news. This new paradigm takes someone with both credence and knowledge which you obviously have. You are also an avid runner, the trifecta. Thank you so very much. Blessings to you and your family.

[@bdarragh1000]

just found this video and its the best I've seen on the topic on KZbin. Thank you!

[@PaDutchRunner]

"Foot is NOT picked up". Great response to the "pose" advocates! This is a much more realistic and solid explanation of good running form than "pose" or "chi"

[@RunDustin]

I had several injuries.. I attended the Docs running clinic and learned so much.. I started natural running on 1/15 (the day after my 26.2 marathon) with a torn foot muscle... Since then I have adapted this style and my mileage is safely back up to 10 miles... Patience, Thinking, and common sense.. Once you learn how to run naturally you will laugh at all other forms of running... The body was meant to run a certain way, This way.. Just basic bio mechanics..

[@120_kmph]

every time i see the video i learn something new

[@tonyrabone4668]

Stunning running. Just from watching this last week my running this week felt better. I think I was too forefoot since going minimalist, over compensating perhaps. Thanks Mark.

[@xXAnthony619Xx]

Uuuuuh, best video of all time in regard to running!? This is precisely what I needed!

[@lindsaymulholland9715]

This video is a game changer!!! I cannot thank you enough. After implementing the techniques demonstrated, my running FINALLY feels natural!! MAGIC!

[@arielmullins0]

I'm reading Mark's book, "Run For Your Life," and am fascinated. I'm excited to implement these principles

[@franzabananza]

his legs are everything....i love these videos tho im learning so much

[@today-nl]

Such a beautiful running form. Best running guide ever!

[@tedallison6112]

I've run approximately 20,000 miles barefoot inside 100,000 overall. Barefoot requires optimal management of all vectors, velocities & strike patterns.More connection w the earth results in higher intelligence & heightened awareness otherwise unavailable wearing casts/ shoe coffins! I'm currently running twice a day all summer: NO SHOES!! Couldn't be happier!! Strong feet equate to speed & efficiency. This is not 4 everyone,but if you can tolerate even walking barefoot,over time you'll automatically correct alot of weaknesses. Great video--enjoy!

[@Mike-hw5jp]

MY goodness. I struck gold with this, thankyou. I will be studying this video for a long time

[@nioxic77]

This damn brilliant. I'm probably been running like a fool for most of my life. Gonna give this a go! Thank you!

[@donnawebster4310]

I now do all my cross fit gym workouts in and outside barefooted! It has been a game changer when it comes to lifting with the barbell. I have a better grasp of the ground, which helps me feel more stable when the bar is loaded. Plus, you just feel free and like you did as a kid.

[@jamtart22]

awesome tip with the forward force vector at the end! simply run in place, lean forward slightly and bam! youre moving forward!

[@adrianbell6277]

Awesome video, Mark teaches every running principle a keen or novice runner needs to know in 8 minutes. There is no need to watch all the others its all here, whether you run barefoot or in trainers. He also has the perfect runners legs, posture and physique, as a role model.

[@dsg1992]

So satisfying to watch your running technique. Thank you for the video🙌

[@feetindagrass]

Video has helped me greatly increase my understanding on run mechanics and technique. Wow! Just wow!

[@Marks_Sports]

Side note - one can learn to run perfectly in Joggers, racing flats, minimal shoes and bare feet. Makes no difference. What makes a difference is the surface you run on, I noticed brilliant smooth surface and nice grass in this video. I wish i had access to such surfaces.

[@bkeithmontgomery]

This is UNBELIEVABLE!!!! And it makes SOOOO much sense!!! I have downloaded a metronome and going to try it at lunch today.

[@vincentaurelius2390]

What can I say that hasn’t been said. Invaluable information for runners of all levels, beautifully explained. Definitely filled in a lot of the blanks for me after watching dozens of running-form videos.

[@starbase606]

This is the best BFR video I have seen. Superb. This is the ideal. Thank you.

[@kenteols]

Good question! When I started running on the forefoot I started doing so with my old running shoes. After a few months, when I was convinced that this way of running worked for me, I switched to minimalistic shoes. The difference was not dramatic, but after a while I could run in a more relaxed way. I think the reason is that you don´t need to lift the heel those extra 10 millimeters or so just to avoid landing on the heel.

[@MojoforRunners]

I love this. No one does a better job of explaining exactly what should be happening. Thank you! I've shared this with many runners. My frustration is that it's extremely difficult to get that high knee and appropriate recoil when someone has an anteriorly tilted pelvis. Would love some help on managing to accomplish this form with a pelvis that is tilted forward, making it hard to get the knee up and the proper recoil. This seems to limit stride angle.

[@moonbeam_base]

Keep coming back to this one, and learn something new each time. Thank you.

[@moonbeam_base]

I see so many other minimalist runners just focusing on the foot strike while they run with a rigid upper body and stiff arms. It looks so bad. The run cycle shown here is not only efficient, it is beautiful.

[@lesgibbons9506]

love your videos - learning so much thank you

[@today-nl]

Such a beautiful form! And so much useful information! Thank you!

[@dmv_p]

Dr. C, great clinic here at Scott AFB. Literally changed my exercise/running life! Effort does not always equal effectiveness.

[@jonathankurtzman7786]

Thanks to your videos mark, I just recently found the problem to why I run so awkward and have for all my life.Wondering why I always felt so tight, I lack in the "hip extension" area. Ive been trying to perfect my form for a few years now and have been so frustrated thinking I just want built for it. But now I can finally feel the load up and springiness like I should. I greatly appreciate the videos. Iv'e watched many others which never helped until I ran into yours.

[@valentinus87]

We are running with friends as you teach in the video. Thank you. Regards from Istanbul-Turkey

[@rdub5000]

One of the best videos on natural running yet! I'm a barefoot running novice and this video has helped me immensely.

[@MrSharklet]

Haven't found a better video than this in any category

[@becoruthia]

Wonderful guide, thank you.

[@TheRhythmicRambler]

10 years later and I keep coming back to this video, everytime I pick up tips

[@LickMyLama]

This is as straightforward and easy to understand as it gets despite being a comprehensive subject.

[@RunningMountains]

The best video on running form I’ve ever seen

[@flothoejmand8452]

such beauty in his seemingly effortless running (barefoot on asphalt !) very nice video, good production and filming ALONG with good teachings !

[@mpgrewal00]

Great video. Doctor, runner and mentor. Rare combination.

[@vinodvaddi]

One of the best videos on running on youtube.

[@ThePeachteats]

This video and your first one have really helped me, thanks so much. I am about 18 months into minimalist running now, and feel sad that I was without it for the first 30 years of my life.

[@StotanEly]

By far the best video on technique

[@banjovic]

10 years later and still the best!

[@lesgibbons9506]

love this video - excellent thanks so much

[@omarkgad]

Great running form

[@keycontroller1]

This is a superb video about the technique of running. I will be watching it again and again....Thank you so much from a late beginner.

[@BrendanMcGinley]

This might be the best running form I've ever seen.

[@CAR8624]

Recently started running; my max was 10k then I watched this video. Got 8.5 m weeks after getting my first 10k. Thank you.

[@pfffbt]

One of the first videos I watched about natural running. Good, but I have to say that the stuff on the NewtonRunning channel really cleared some things up for me. There, they mention the importance of an "athletic position" in which the knees are slightly bent. This, along with a 180 cadence and keeping the head up and looking forward, really makes it almost impossible to overstride and land on your heels.

[@TheFrin]

As a 2650lb asthmatic who has never been able to run more than 100m with "traditional" running shoes because of shin splints I honestly have to thank you. This is an eye opening video. Thank you. I am going to find some where where I can train minimalist/barefoot. Really thank you for not only showing me how I was going wrong, but also ho I can correct it.

[@CristianMolina]

Very very informative and well explained! Thanks a lot!

[@carlitosbailongo]

Me ha encantado, intentaré poner en practica tus consejos. Gracias