Proper Running Form | 3 Holistic Tips To Run Faster

Is there a perfect running form? Can you actually improve your biomechanics to run faster and more efficiently?
Let's dive into the science behind proper running form and explore whether making changes to your natural biomechanics are the key to enhanced performance.
We'll look at the relationship between stride rate, stride length, and ground reaction forces.
I'll also reveal how elite athletes adapt their form across different race distances to achieve peak efficiency.
Whether you're a sprinter or a marathon runner, this video has tips and strategies to improve your running form.
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[@LukasBazyluk1117]

This is an exceptional explanation of the form. I've heard others talking about it but it never clicked as much as when heard you speak about stride, stride rate, and what goes into faster running. Thumbs up 👍👍

[@runelitecoach]

So glad you enjoyed Lukas. See you on the next video

[@andrewmthomson0191]

The ideas about the heel strike being a breaking force only if the muscles are contracting is really interesting! - 5:00 The idea of falling makes a lot of sense as well as it fits with dropping in the gate cycle. The comment on the foot needing to be underneath you before you fire it is spot on. The ground reaction force has to move behind the hip (instead of being in front of it) to push you forward and this change happens when the leg is under you. Firing the leg just after the GRF moves behind the hip should speed you up (assuming you are not already doing it.) 6:37 - popping off the ground because you produce force quickly - like hot coals. Not convinced you can actually land in mid foot (unless you have a dropped arch), its more likely a heel strike fractionally before you hit mid stance and it just optically looks like you land in mid stance. This has the advantage that no time is lost dropping the toes and you can go through a full arc in toe push off (which you can't do if you land on your forefoot as the heel is up and so you only get a partial arc in toe push off).

[@dghost3473]

I like the “Don’t Do That”… you like to be clear and we appreciate it

[@n.y.8604]

Fellow runners, I just improved my average pace with 40% I literary felt better in my legs and overall body.I actually felt lighter.Your posture does matter🎉🎉🎉 Thanks for sharing your knowledge 🎉❤

[@runelitecoach]

Thanks for the update and the props. Glad you’re seeing improvement :)

[@tysonreid5863]

This is one of the best things I have listened to all week!

[@runelitecoach]

Thank you 😊

[@fahada1921]

I like how simple and effective and genuine your presentation of the video is. Thanks

[@runelitecoach]

I appreciate that!

[@kensier4955]

The last 6 minutes were exactly what I was looking for 🙌 so helpful

[@runelitecoach]

Wonderful. Thank you

[@Sh4d0wGn0m3]

as a new runner, this is more clear and newbie friendly explanation, to an advance topic. so much knowledge gain in this video. thank you so much.❤

[@runelitecoach]

Hey, you’re so welcome. Thanks for tuning in.

[@rafaelmarques-gg9kf]

One of the most nuanced videos on the topic

[@runelitecoach]

Thank you, I try not to create content that has been done ad nauseam elsewhere. My aim is to provide elite level, high-level, and much more cutting edge information to you. I’m glad you enjoy it and thanks for watching.

[@FrenchSissoko]

High quality content!🏃👍

[@runelitecoach]

Thank you 🙏

[@jayantnagarkar1018]

Great information . Thanq

[@runelitecoach]

Welcome welcome

[@user-sl3ej8gx9g]

分析非常透彻❤，感谢有中文字幕❤

[@runelitecoach]

Welcome 🙏

[@kimsidey2473]

Andrew, always a great video. Seems like 40 strides a week and heavy squat/kettle ball calf walks should also be a recipe to reduce contact time? Thanks.

[@runelitecoach]

Yes for sure

[@ihadnoideathatgoogleallowe6551]

Amazing video! Learned a lot. Just want to ask: I'm a beginner runner and want to improve. Will your book help me create a training plan for myself? Or it will be too complicated for someone like me? For context, my PR for 5K is 24mins and 50mins for 10K. Currently training for a sub 1:50 half marathon. Thank you!

[@justsoccer4642]

i just got a heart rate moniter and was wondering if you could make a video about heart rate zones, what to look for/ what’s too fast

[@kzantal]

Hey I've read your book and enjoyed it very much, thanks. You insist a lot on strides in the base phase. You do address this point, but I'm still conflicted about it. Are you really sure that a subthreshold Norwegian style approach alongside the strides would not be better in the base phase?

[@runelitecoach]

Yes. I have many multiple videos on this topic. It’s not that threshold draining isn’t good, it’s that there’s an opportunity cost in your base training to be working on actual foundational training. Threshold training has a good place, but in Support) training. So if you don’t have enough time to train, the issue is that we need a longer training Season not to rush into threshold training at a relatively low level

[@APSMEERUT27448]

Hi I am from India ❤

[@anthonyu896]

Thanks for the tips. With the "at least 180spm" ideal for long distance, is that something we aim for AT RACE PACE or should we aim for that for our EASY PACE as well? If you can give us your insight that would be very helpful!

[@runelitecoach]

There’s another comment on this thread, where I addressed this even more, but your stride rate should largely remain the same across middle distance and long-distance events. Of course, there will be a variation if you’re running the 1500 m, or an ultra marathon, but from say the 10K to the half marathon, or the half marathon to the marathon, it should remain essentially the same. The only thing that changes is your Strata length because you have a higher peak ground reaction force

[@bubblesss20]

I’ve been only able to run a mile then I experience a lot of pain and discomfort to my ankles and shins. I believe I am striking the ground way too hard… any idea how to fix this?

[@keberis265]

Hi, sorry for asking a question unrelated to the video. I just ended listening to your book on audible and I really liked it. I will be running an ultra in several months from now and I dont see how to plan the support and specific phases. The problem is that I don't know the target race pace (because of the elevation changes) and even if I did the race pace would probably be slower then my easy runs in base training. Can you give some advice on how to plan a training in this case?

[@runelitecoach]

Thanks for getting the book! What’s the length of your ultra? If it’s significantly longer than you often train then you’re not going to be doing “endurance quality” over distance runs. So your model would get more specific with distance and terrain not with fast workouts. You should still do speed quality once per week or so but focusing on the limiting factor which is your long run is most important. In a nutshell long slow runs ARE specific for you if you’re doing a long ultra.

[@keberis265]

Hi, thanks for the answer. Its lavaredo 80k (80k, 5000m up). Endurance quality was indeed something that I couldn't imagin. I will plan something according to your advice. For now there is still a lot of base training to do :) Btw. I really enjoyed that you described and commented the graphs and images in the audio Version instead of just referencing the bonus materials. It helps a lot if you listen to it while running :)

[@MoBH88]

Amazing video, however you seem to say that outside of the pre-race training weeks we should not do any tempo runs/speed work? I am sure some kind of speedwork roughly once a week should be done, perhaps you mean upping the intensity and frequency in the weeks coming to the race.

[@runelitecoach]

I recommend a ratio of two to one of 100 m stride done per mile training every week. For someone running 80 miles a week that comes out to 5 miles worth of mile pace running every week. That’s a lot of speed. Also I recommend loads of workouts, but predominantly in the three months leading up to a race.

[@Junker_1]

I am pretty interested in running form. I am quite interested in dorsiflexion of the feet when hitting the ground. It seems that is pretty crucial. I always let my feet relax when touching the ground before. I am curious what you have to say about that. I am now doing ankle dribbles to work on it. I think it creates more of an elastic. I am also curious if you have to pull your feet horizontally, you know how you ride a step with one feet on the ground pulling you along on the ground. If I do that when running I feel my glutes far more and this is one of the first times I felt them when running. Which is a good thing I think. Or does that mean that I still land too far forward? I am normally a forefoot striker.

[@darkpanicoo]

Hello, awesome video! Should I aim for at least 180spm even on my easy runs?

[@runelitecoach]

Close to it, but don’t be dogmatic about it. If you’re not maintaining about 172, then there’s likely room to improve here. And when you’re running faster, if you’re not at 180 or so, then definitely room to improve.

[@adamfeerst2575]

NO! Your current stride rate is likely efficient for where you are now. You can change, but it takes time. I had an email exchange with Jack Daniels, a couple of decades ago. He noted that the runners he was measuring - elites in Flagstaff - had faster stride rates at faster speeds.

[@Chetan_4U]

Good

[@runelitecoach]

Yes 🙌

[@inderpl]

I'm presently doing base training via your book at this time. I find that I must run my steps per minute (spm) in the low 160s to keep my easy runs easy. However, my strides average (doing two/mile over 8 miles or 16) about 173 spm at my 1-mile pace; so low spm for a mile speed. I'm strength training right now and I see much room for improvement there too. Do these observations appear nominal for base training to you? Also, I've read that tall runners can have lower spm than shorter runner's spm with the same pace. Any comments on spm for taller vs shorter runners? Thanks.

[@runelitecoach]

I hear you. So you’re right when you’re running faster is quite a bit better. When you’re running easy, you can keep your stride rate high, but the stride length will decrease, that’s something that can certainly be improved in your training. Your stride rate should change only slightly as you go faster, or sometimes not at all, depending on how much of a pace we’re talking about. So I working on a higher cadence on your easier runs.

[@gerrysecure5874]

Great information. The only thing I don't understand is minimizing contact time/maximize force for longer distance runs. Muscles fatigue over proportionally with increased force (see weight lifting). So one would think having less explosive force gives you more endurance. Also anything longer than 1min is more than 50% aerobic, quickly increasing with duration. A 10k run is 97% aerobic energy production. Save the anaerobic for the final 400m.

[@runelitecoach]

You use the SAME force to cover a certain distance no matter your speed. But power is force over time. So reducing ground time keeps the same force but increases power

[@gerrysecure5874]

@@runelitecoach You use physical terms incorrectly. For a given speed (same power) reducing contact time requires more force in the muscle. P = F * d / t

[@bigwilliestyle9847]

My easy pace is around 7-8/km, should I still be aiming for 180spm? I usually average low 150s, so I definitely have some work to do

[@DTOWNRW16]

my easy training runs are about 168 cadence but im in the 180 range for whenever im racing.

[@David-cg7ms]

terrestrian stride don't use elasticity that much and spend more time on ground than aerian stride but without loosing power efficiency at slow paces (I think until 14k per hour speed ) There is a swiss teams volodalen on youtube that explains this very well with studies.

[@runelitecoach]

Ok thanks 🙏

[@askhatsattybayev8903]

great

[@runelitecoach]

Thanks 🙏

[@CrossCountryRun]

How improtant would you say ground reaction forces and stride rate are in 1600m-5000m? Would they improve my times by a lot if i focus on these or only a little?

[@runelitecoach]

Massively important. The short of the distance, the higher, the peak force should be, so you should train, plyometrics, strength, and consequently your grown reaction force will improve.

[@danbenz6362]

Caveat on 180 cadence - There was a study on cadence of Kenyan runners that found their cadence was as low as 160 at slow paces like 7:30-10:00 mile pace and increased to 180 or faster at sub 6:00 mile paces.

[@runelitecoach]

Can you link that?

[@danbenz6362]

@@runelitecoach I’ll try. I think it’s good to emphasize cadence though. Some runners might try overstriding instead of picking up cadence when increasing pace

[@edrios3668]

I'm three weeks into base training, unfortunately, twisted my ankle so need a couple of days off. Despite this, really enjoying it so far. My mileage has gone up and I'm running every day. At least I was until injury, But the main difference has been my diet. I now have blended raw fruit and veg for breakfast and lunch and have noticed a big difference in my weight and energy levels already and it has only been 3 weeks. I have cut out fried food and red meat completely, but I still eat Chicken and Fish. Thanks for all your nutrition advice, Andrew! - PS If you know any miracle cures for ankle ligaments please let me know :)

[@runelitecoach]

Just don’t re-injure it. Run easy or take as much time off as you need. You can wear a compression sleeve as well. But in terms of actual healing, you’ll maximize that with proper sleep, and continuing on the direction you’re going with a diet.

[@marchirving7316]

Andrew, how much does it matter if we are in zone 1 or zone 2 for easy runs? Mine are often 50/50 split between the two?

[@runelitecoach]

it has to be "easy" to be...well..."easy". So whatever zone you need to be in to remain easy. if it's a short run and you're fresh it'll be easier than if you're running very long, coming off a race, and high volume.

[@marchirving7316]

@@runelitecoach Thanks. Working my way through the book, btw, and have made significant changes to diet thanks to your advice.

[@adamfeerst2575]

I don’t think it does. Renowned exercise, physiologist/researcher Stephen Seiler sometimes talks 3 zones - below LT1, between LT1 & 2, above LT2. Z1 is mainly a way of being safe by not getting close to LT1.

[@benjaminkretz6063]

I once did a running technique analysis and I was taught that I am supposed to kind of push off the ground with a very hard fast step. That seemed counterintuitive to me cause I thougt to have a technique that is easy on your joints you should land more gently. But also I was wondering: When I push off the ground as powerful as I've been thaught my heart rate goes up quite fast. So what is more important, keeping your heart rate low or a powerful push off?

[@runelitecoach]

The power of your push off determines the speed you run. Directly cause and effect. So of course your HR goes up when you run faster.

[@benjaminkretz6063]

@@runelitecoach Do you think it makes sense to train with proper technique but therefore at higher intensity and wait until the physiological adaptations make the heart rate slow down?

[@tanveerchib5502]

SIR , is 1600m race aerobic or anerobic , nd also i recently participated in one race and with one month of training i reduced my time from 8.30 minutes a mile to 7.10 minute is this a good milestone .

[@CrossCountryRun]

From what I have heard the mile is about 50% aerobic and 50% anaerobic

[@runelitecoach]

It’s a mix. There is no race that is completely aerobic, and the only fully anaerobic races are very short distances, sprints essentially. And yes, with Gabriel said it is basically accurate, it’s about half-and-half, of course it depends on your conditioning, how long it takes, you, etc..

[@stephaniehale2401]

A little confused - you said if race is near don’t do it!! Whole heartedly agree - so I’m assuming when no race is in immediate future you should add some race pace training in to work on that form?? Correct? I was thinking that race specific phase being 7 weeks from a race was way to close to actually mess with form - or is it?

[@runelitecoach]

You’re not messing with form much with these recommendations. You’re improving the drivers of superior form. So you can work on these most any time except for leading in to the final 3 weeks of training. Then just let it ride

[@adamfeerst2575]

More important, I think, then what part of your foot hits the ground, is the direction your foot is moving relative to your body when it does. It should be pawing back (like a cat). Listen to yourself and other runners. When you hear that sandpaper like sound, that’s your foot sliding forward on the ground. A thud is flat. A quiet tap is pawing back.

[@runelitecoach]

The paw back is an illusion. It looks like it because you’re moving forward it even feels like it but the contact is straight down and force is perpendicular to the normal force

[@adamfeerst2575]

@@runelitecoach Read my comment again. Pawing back, the direction your foot is moving "relative to your body." Do an experiment - run while shuffling, your feet moving forward relative to your body and your leg still straightening when you land. That's the sandpaper sound. Do it with loose laces and your feet will slide forward jamming your toes. While your foot is on the ground, you have to stop the forward momentum, and begin pulling back with 0 momentum. Do it again with your foot beginning to pull back "relative to your body," your knee beginning to flex. You are hitting the ground with some momentum pulling back. Feel your feet pulling back not the heel of the shoe (with loose laces). While the initial force may be vertical (show me studies/video), your momentum means that you will pull, and then push back through the stance phase into the toe off.

[@thestuffedvegan9471]

💚💪

[@runelitecoach]

Yeehaw!

[@jumpropestairs6129]

Have you ever converte race pce to mph?

[@runelitecoach]

you can if you like. Same thing

[@kapuzineraffe88]

So when i am Running at 6‘ for Zone 1 or 70% HR Max, a 160spm is way to low? When i concentrate to strade faster it dont work. Maybe up to 170 but 180 only when i run fast at 4:30-5‘

[@runelitecoach]

Ok. Glad to hear it. It doesn’t mean it’s optimal though in the long term. But hey if it works for you keep it up. It’s not a cookie cutter answer. It’s more of a guideline to avoid overstriding which most runners do during to low power capability

[@kapuzineraffe88]

@@runelitecoach what i more Look up for is to Land midfoot at center of mass. No overstriding . I Focus on your Tipps and it feels good. I am a cyclist with >100.000km in 5 years who never run. So i Focus on strength and get power in my Running Form. My ankles are a weak Point because They never got used in cycling past 15 years.. i did a 10k run at 40mins and never trained any intervals. Just easy Jogging 2x per week. My heartrate was 140 (175max) i Could run way faster with a v02 of 67. but After the 10k Race i couldnt Walk for 2 weeks 🥹 So Build up slowly to my Dream to be a runner some day. On September this year i will try to do a half Marathon at Kopenhagen.

[@kapuzineraffe88]

To note my inseam is 93cm - is that a Factor? Did a 6k run with 6‘ and 120bpm avg. Cadence 80-85. so got it a bit higher ;)

[@kapuzineraffe88]

@@runelitecoach would be nice if you can relate 😊

[@mightbeanybody]

Interesting and I agree. Just one picky point. You mention you probably land under your cofg if landing midfoot (3:38), and at 7:34 'you land underneath you'. The example you show at 5:14 has a flat foot approx. 30cm in front of his apparent cofg (same for the female runner), this is what the studies say happens - landing is generally (depending on speed) 30cm in front of cofg not underneath. Frederik clarifies - kzbin.info/www/bejne/q6XNna1uiMeJi5o

[@runelitecoach]

The videos shown are mostly for entertainment purposes. The message that I’m conveying is where the most value is. The video editing is a bonus.

[@Nyelands]

One thing you didn't touch on is cadence in race pace vs. easy runs. Especially If you are a recreational runner, cadence of 180 on slow/easy runs will be hard to do. Probably wouldn't be very efficient for most people.

[@runelitecoach]

It’s more based off of speed, not race pace. I mean are you saying that you can hit 180 on marathon race pace? But what about 180 on 5K race pace? They’re both race pace, but one is significantly faster than the other.

[@GeorgeRon]

Cadence or what researchers term step rate is moving speed related. You cant isolate one from the other. At low speed, the internal work done of moving limbs in a fast motion is a bigger component of total work done and energetically more wasteful, this is why when most people jog, their cadence drops to an energetically optimum value. On the other hand, in racing, speeds are high. Cadence goes up.

[@runelitecoach]

Speed in racing is independent for each person. A person running hard for a 3:30 marathon…that pace for an Olympian is a jog. Same pace but one is hard one is easy. Yet their Cadense may be similar

[@GeorgeRon]

You are comparing different people. I'm comparing the same person, in slow vs fast running. Generally, individuals will optimize their step rate based on their idea of where "comfortable" is, and I think this is related to some understanding of energy expenditure, that is the intelligence of the moving system. I think you will agree that step rate is related to ground contact time. If someone doesn't have the metabolic capacity to apply force in the GCT associated with 180spm and they find their effort and/or heart rate goes through the roof, they will obviously optimize that to where step rate becomes lower. Hope this is clear.

[@hasbeenracing]

I swear most running coaches don’t understand the difference between causation and correlation.

[@Y2hlc3Rlcg]

wish that background music was toned down

[@runelitecoach]

Heard

[@jumpropestairs6129]

6 min mile is 10 mph stea stae.easy

[@runelitecoach]

Ok

[@thomasanderson9460]

158 yikes

[@user-ox5ig7jz4q]

When I run. Can I drink?

[@runelitecoach]

Not sure what you mean. I meaning you’re thirsty, yes of course drink

[@user-ox5ig7jz4q]

@@runelitecoach electrolytes? Or water

[@user-ox5ig7jz4q]

@@runelitecoach watermelon? Do you drink coffee? Sorry

[@reformedknight7506]

What about types of body ? Some people clearly are not athletic , shorter legs , longer torso . Great for swimming if height is there too . Great for lifting , wrestling and some sports . But NOT for running . Is that true , yes . But to what extent ? I saw in soccer that all types can be elite , but it's skill , not just pure running :D . Also I have seen too many of heavy runners , it's great effort , but running doesn't forgive your 30 pounds excess even if it's muscle . height can help , really tall people can run with excess if they are gifted and motivated . But they won't win any marathon .

[@runelitecoach]

Great question. I definitely believe that our bodies are meant to run and walk along distances. From our robust Achilles tendon, to the arch in our foot, to our patella tendon all the way through our abundant sweat, glands, and mostly hairless body, we are meant to run it. Now, if someone doesn’t take care of their health, and they’re carrying a ton of extra weight and their bodies, really weak from being under active for most of their life, it doesn’t mean that they can’t run well, it just means that they need to recondition their body It also depends on the distance that you’re wanting to race. You can imagine that a 100 m sprinter needs a certain attributes, that an ultra marathon, or doesn’t need, and we even impede the ultramarathoner. And in short, it doesn’t matter. You’re not gonna change the limb length ratio of your body. But virtually everybody can improve body composition, improve health, and run very well.

[@ChrisBKurimu]

Comparing sprinter mechanics with a marathoner is nonsense

[@runelitecoach]

Why? I’m not saying to have the same mechanics. That’s nonesense. But why not compare strides to illustrate the point of ground reaction forces?

[@adamfeerst2575]

Because for sprinters, metabolic efficiency is much less important relative to absolute power.

[@FrenchSissoko]

The video makes clear differentiations and makes sense

[@runelitecoach]

@@FrenchSissokoBooya! A man who listens. Thanks