Pro Runners Know This, You Don't: The Hidden Mistakes Keeping You Slow

[@ginasantiago9710]

Omg! That’s me! I’m “Ben”. I’ve been searching for solutions because I don’t see or feel that I’m landing on my forefoot, not does my shoe wear pattern show I’m heavy on either front or back. So it’s been very hard to fix my soleus strain. I like what you said about making small changes over time. I’ll work on my posture next.

[@illlogick7151]

So much gold to be found in this video

[@mnlw1363]

Super helpful. Older gentle heel striker here. I have improved overstiding which lead to frequent injury. Increasing cadence has helped. Posture has been more difficult, especially keeping the hip forward, shoulders and elbows back, and avoiding swinging the lower leg forward during knee drive. For me improving running form is necessary if I want to keep running.

[@Jett125]

OH MY GOD! I have never heard the term cross over gate! This is such a eureka moment. Thank you James. I will work on my strength and conditioning which I hate and never do! Wonder why I have this problem. As soon as I can I will sign up for your program.

[@michaelhawes7185]

When I run, I feel like I'm too upright. When I lean, I feel as if I'm using more of my quads instead of my glutes. I also feel a lack of knee lift until I'm running at a specific pace, but then I start to feel like my form is off. I'm always in my head, worrying about form and every fine detail, and it never used to bother me until I started watching videos on how to run and improve my running form.🥲😅

[@danielcielmaee3642]

Exactly. Plus different shoes. I never worried about my foot strike and forcing forefoot strike has made me awkward.

[@F15sniper78]

If you copy the advice on this video: you will become an Elite athlete like Jakob ingebrigtsen 😂

[@michaelhawes7185]

😂​@@F15sniper78

[@michaelhawes7185]

@@F15sniper78 😂

[@FruityHuevos]

I worry about my form because of injuries

[@danielcielmaee3642]

One thing that doesn’t get talked about for overfat runners (like myself) is that it can’t be simulated with a weight vest. We are literally not an efficient shape. My belly pulls on my lower back, and running is inefficient. I noticed when I lost some weight or ran less bloated I was much more comfortable. I gained 15 lbs back and now I am positive that an oversized belly is the cause of most of my problems.

[@ajxing9343]

Another good video James. Really like the way you explain how to run uphill, downhill and on long slow runs. Really helpful.

[@Chungdol]

working on and with your glutes is the key for almost all hobby athletes. Sitting kills your glutes in every possible way. Glutes too weak, especically gluteus medius = get that lovely inside rotation from your upper leg which lead very often to pain and injury on your lateral knee and in worse case even to a very unhealthy inward foot rotation. For the normal people I can stress that enough: work with and on your glutes! Really thank you for pointing that out.

[@l.s.1709]

Enter the kettlebell!

[@aaronholub5427]

And Heavy Club ​@@l.s.1709

[@finestgreen3326]

Great videos! But could better if you have videos of the examples that you talked about instead of just you talking in front of camera.

[@abrock2]

This video would be much better if there were images showing what you are saying

[@Tizzledk]

Found this via your email newsletter, curious if you offer video analysis of running form?

[@sneville4099]

I have taken up running seriously this year, running between 20 and 50km per week and getting my 5k time below 20mins. I've noticed big improvements in speed and endurance but I have a constant niggling injury which occurs when I try and up the mileage: shin splints. Especially in my left leg. I'd love to know what is causing it so I could address it and push on!

[@WilliamHickman-i4z]

Tight calves

[@jessa813]

@@WilliamHickman-i4z no really 😮 that’s a symptom of something bigger 😅

[@jasonmoody8699]

Really helpful video James - thanks 🙏

[@toddboucher3302]

Yeah, I was getting a lot of foot injuries tibialis poles and went to a foot Doctor Who is a runner actually he was a barefoot runner and he got me on the treadmill started working with me and then told me to go buy something light and minimal and I did buy some super thin sandals for like six dollars that were for running and now I’m staying on those for about two of my runs a week my feet stay strong. I have an injury since this is years ago, I filmed it because I would like to see what I look like when he stopped me halfway through my stride and said no a doctor and I see him once while just to get things checked out

[@Laudrengen]

Well you can be sure what advice a "barefoot running doctor" will give you :p just skip the visit and buy the minimal shoes on your own accord.

[@toddboucher3302]

@@Laudrengen yeah I know that now I didn’t know that then all I know back then is I had a new running injury in my foot area maybe every couple months maybe three for a year it was one year but it was bad so it all worked out wish I did that

[@ashleysanders1472]

My biggest struggle is the hip weakness/pain sometimes it's in my lower back as well. It can even go to my knees. However I know this is all a hip issue. I required an injury dancing as a teen while my parents were out of town but my parents didn't think I needed a doctor. I never got it evaluated. Since then I get sciatica pain or I can literally buckle in the hip randomly. I've been very stubborn and it's just my life so it hasn't been looked at.

[@ashleysanders1472]

Also doing like bicycle ab workout sort ones I have clicking in my hip joints (this is not the only exercise that happens, most hip mobility options do this)

[@ianwatkins3549]

Wise words James 👏

[@saranshsharma77]

How to maintain consistent foot strike and stride it seems every new week after I take a two days break my complete firm is different. And one more thing I usually run 14k and I very often overcompensate to get mid foot(ending up with fore foot strike) strike but rather avoid heel strike, and is it fine touch the heel after a fore foot strike.

[@LYNXHQ]

I personally try not to over think it. For me, some strength & conditioning work, little bit of plyometrics and slowing down during runs seems to help my form alot

[@WindsRO]

My natural cadence is quite low (~160 at an easy pace 6min/km). I've been trying to get it to 165 region as a start. I've noticed that trying to maintain an unnatural cadence tires my glutes and hamstrings very fast. I've taken this as a good sign as now I'm clearly using my glutes. I'm returning from an 8 year hiatus from running caused by plantar fasciatis and a busted knee at a gym. Due tothe long break I have lot of strenght work to do as I get a lot of niggless and aches especially around the knee that I injured at the gym 8 years ago. (Never gone back to the gym after that.) The knee issues are my main reason for trying to work on my cadence and running form. As this could possibly alleviate the issues. Are the quick tiring glutes and hamstrings a typical issue for people trying to improve their cadence? Any recommended exercises for strenghtening them?

[@dondups1543]

How did u miss breathing and heart rate vs speed😮

[@barrick4807]

Drugs?