Proper Running Form | Cadence, Foot Strike & Posture

[@rye-bread5236]

My first 10 minute mile at 240lbs was because of this video. Thank you.

[@OutperformOfficial]

That is fantastic to hear, great work Ryan!

[@instance3028]

nice work man!

[@rmglover3191]

Runners - remember to be kind to yourself too! Great video, thank you for this

[@OutperformOfficial]

Absolutely!

[@amyc1022]

This is helping me so much! I'm so glad I subscribed. I was trained as a 100m sprinter then switched to long distance in college. I've been holding onto some sprinting habits and this video's helping me correct them and improve my form. I've already noticed a difference. I can't wait to feel comfortable running with a higher cadence.

[@OutperformOfficial]

Heck yeah Ames, that is great to hear!

[@sahinozyurek]

Thank you very much, O understood some small mistakes of mine and the reason of some soreness in my muscles and joints. You are a wonderful person bro.

[@OutperformOfficial]

Great to hear!

[@asolomon7402]

I watched this to learn correct running form. Went from running an 11:04 mile to a 9:45 minutes.

[@OutperformOfficial]

Heck yeah, that's fantastic!

[@selfcarewithashley6801]

I wore high heels every day for work for years. As a result my calves now get super tight and my Achilles causes me issues. I've found heel striking to be the most comfortable. I've been trying to gradually shift but I need to do it very slow or I end up with the worst calf pain and super sore Achilles. The pointer for where you're landing was super helpful.

[@OutperformOfficial]

Thanks for sharing, that's crazy! You are absolutely on the right track with your approach. Take it slow and gradual and you'll get there.

[@jesselam5867]

One of the best forms I have seen!

[@yaesmucho]

Yeah! I believed I've learned a lot!! I'm eager to go out and run with a couple new things to try out. a) where im striking b) what I've learned from her running form, it's just fantastic

[@arlenebrooks9495]

Amazing video - great summary! Very well explained and well done.

[@Minio89]

Great video. That what I was searching for. Thank you.

[@OutperformOfficial]

Glad it was helpful!

[@abosworth]

Thanks for the video. My normal 6 mile runs I'm at a 165-168 cadence according to my watch. My pace is generally between 8:00 and 8:30 per mile so I will work on cadence a little bit. According to mapmyrun, my cadence should be between 160 and 175 so I thought I was in range.

[@kunshgureja4091]

Sameee

[@mekailazh]

Thank you Jason, saw your video and I improved the cadence following the stride closer and with straight posture in the 44C Kuwait heat. 😅

[@OutperformOfficial]

Great to hear, that sounds hot!

[@seanbest8183]

I don’t want to learn how to move more efficiently I just want to know how to not look like a disabled T-Rex haha

[@DJ-nx9zz]

lolol weve all been there

[@shanediesel8756]

Honestly Sean, don’t worry about your form too much. Whatever way you run is your own way. If you want to run longer you just have to push yourself to the limit that’s what running is. If you want to run faster, you need to do repeats of a shorter distance.

[@vladtyb9487]

This is just superb, I've been looking for "improve running technique drills" for a while now, and I think this has helped. Have you ever come across - Hiymelia Ziyddison Scheme - (do a search on google ) ? Ive heard some interesting things about it and my friend got great success with it.

[@arturogoleman5221]

This is glorious, I have been researching "running form tips for beginners" for a while now, and I think this has helped. You ever tried - Hiymelia Ziyddison Scheme - (do a search on google ) ? Ive heard some interesting things about it and my partner got great results with it.

[@seanc.5310]

Antonio Dominguez terrible advice. Running with bad form and pushing to the limit always leads to injury, why would you want someone to get injured and become discouraged?

[@AnadeCastroWellness]

fantastic video, thank you very much for the explanation of the 3 essential principles.

[@OutperformOfficial]

Glad it was helpful!

[@zeusssonfire]

Love the puppet cue. Very useful.

[@user-yd2tw3nc2x]

Thank you! Very helpful i will try it at my gym session tonight

[@user-yd2tw3nc2x]

update! this was extremely helpful. i have stamina the bad posture has been slowing me down. Fixing my posture allowed me to run faster thanks

[@OutperformOfficial]

Fantastic to hear AJ!

[@five-forty3431]

Excellent explanation!

[@OutperformOfficial]

Glad it was helpful!

[@ericjohnston7978]

Fantastic video! Thanks for posting!

[@NicholasLashway]

Great video! I used to run 3 miles a day (for 2-3 months) but I haven’t ran in a few months. Definitely want to get back into it!

[@OutperformOfficial]

Thanks, you should!

[@mylauurrr]

i was sent here by my p.e teacher :v

[@dhruvsood8872]

Same😂

[@haroldfrancis2039]

ong

[@pacificroblox]

same lol

[@ArseniyV]

"puppeter wold pull up a puppet" sounds great. Moreover for me not native in english. So I pronounced it out loud few times, and remember this for sure.

[@vukhiempham7213]

great tips and very practical!

[@FredLo44]

Watching this before a pt test wish me luck.

[@OutperformOfficial]

You're all over it! Good luck

[@FredLo44]

@@OutperformOfficial Thank you so much for this video. I passed!!!

[@TheArabicMamba]

I'm going to re-run my mile today. It was 6:30 a few days ago, hoping to get 6:00. Thank you!

[@OutperformOfficial]

You got this!

[@namirak1]

Great video!

[@OutperformOfficial]

Thanks!

[@gf-dv2wh]

Thank you! your vid. is very helpful.

[@vn5051]

Gonna try this tommorow

[@udaysingh1893]

Wow, Thankyou soo much

[@OutperformOfficial]

Most welcome 😊

[@Kelly_Ben]

Great video cutting through all the minutia to the basics.

[@jayantnagarkar1018]

Nice information

[@OutperformOfficial]

Thanks!

[@bmp713]

Have you or anyone here ever experienced numbness between the balls of your feet and big toes from running? What did you do to treat it? How long does it take to heal? I think running too hard down inclines for a few days is what caused it for me. Thank you for any ideas.

[@dontundra2259]

Do epsom salt baths in warm water. Also do ice foot baths. Add epsom sal to those too. Massage on a tennis ball. These techniques helped me, hopefully they help you too.

[@NoeliaPellejero]

I look the video is so amazing

[@samacas620]

Now i can run good

[@अभ्यासमंथन]

very useful information thanks

[@OutperformOfficial]

Thanks Sunil!

[@cinder6037]

You wanna lean forward a tiny bit and take off on the front of your feet for sprints, your form is fine for distance pr

[@drjayeshpawar5881]

Great content

[@randallsmith976]

Great video… i am a beginning and have found a slight forward lean with the head helps… am i incorrect? Helps in terms of my speed…

[@OutperformOfficial]

You got it!

[@randallsmith976]

@@OutperformOfficial 😘i love you so much

[@Guywithafaceconatio]

so you don't need to hold your head up? my PE teacher from the netherlands said they traveled vast distances from running and he said he thought of running as falling forward and catching yourself...sounds dangerous to me in regards to the heel strike. also interestingly humans evolved to walk upright which has to do with being able to extend/kick our feet far out in front of us and land basically close to the heel of our foot, as opposed to animals on all fours or primates that put all their weight on the front of their feet

[@HariKrishna-me6sk]

searched for spock comments. none found. great video though. very informative :) suffered with shinsplints probably due to aggressive heel strike just as said.

[@OliveGrummer]

Not sure if this comment will be seen or not, but I've always wondered if you can run the same pace with less steps (lower cadence), wouldn't that be more efficient? It seems like less steps would be less energy exerted.

[@OutperformOfficial]

Yes, if you apply more force down to the ground.

[@OliveGrummer]

@@OutperformOfficial Ah makes sense!! So a lower cadence is not always a bad thing! I've always thought David Rudisha has such a powerful stride compared to others he raced. And Personally, my runs usually have a "lower" cadence for my easy runs, I'm no where on that level but I'm above average!

[@tri_dad696]

Nice video! Thanks for the info.

[@OutperformOfficial]

You bet!

[@Celestial_Creation_03]

I wish I can jog like that girl :(

[@mollygardon4274]

you can just practice!

[@fc4660]

Try couch to 5K a 9 week programme to get everyone running

[@canadug1]

10 minutes per mile = 6 min 13 sec per km

[@emanuelebracci5]

I fricking love you

[@sjfarrell2.0]

I have tried upping my cadence from 155 to 160 + and all that happens is I just run quicker and gas out faster. Tried changing my footstrike from a mild heel strike to a mid foot strike and tore muscles in both my calves. I only run for fun so when I heal up I am ging back to how I used to do it.

[@OutperformOfficial]

It sounds like your body has adapted well to your original running style, and there's no one-size-fits-all approach-especially if you're running for fun. Increasing cadence or changing footstrike can help some runners, but it’s important to make adjustments gradually to avoid injuries like the ones you mentioned. When you heal up, sticking to what feels natural and comfortable is a great choice for enjoying your runs!

[@kunshgureja4091]

Sir can you please give tips on how to run without stopping as in between my miles I keep stopping for 10-20 seconds

[@OutperformOfficial]

First you need to figure out why you are stopping. Is it pain, muscle fatigue, aerobic capacity etc. If it is simply a matter of conditioning the best approach is to set small achievable goals and slowly build towards continual running. An example would be in between miles 1 & 2 you don't stop but continue walking at a brisk pace. Once you are use to that try walking in between the next miles. Then you could set a goal to only walk after 2 miles etc. The name of the game is sustainable progression through a reasonable plan.

[@kunshgureja4091]

@@OutperformOfficial There isn’t pain but sometimes muscle fatigue and then sometime I just get bored an pay too much attention on those miles the first mile is weirdly the hardest for me

[@shikanda]

my knees collapse inward before my feet hit the ground. its causing me hip pain and am wondering how i can fix it? thanks!

[@OutperformOfficial]

Focus on strengthening the muscles around your knees and hips. Knee valgus, or inward collapse of the knees, is often due to weak hip abductors and external rotators. Exercises like side leg raises, clamshells, and hip abductor work etc. Additionally, focusing on proper form during squats and lunges can help train your body to maintain knee alignment over your toes, preventing inward collapse. Same with balance and proprioception exercises to enhance joint stability. Always ensure a thorough warm-up before activities and consider consulting a physical therapist for personalized guidance and to rule out any underlying issues that might contribute to this problem. Our running masterclass taught by Jason Fitzgerald includes a lot of these so you might want to check that out outperformsports.com/product/running-smarter-running-stronger/

[@execz12]

Where was this filmed?

[@OutperformOfficial]

Golden Colorado

[@sagarshah2403]

Hi. My cadence is 147 and pace - 1 km for average 8 min. Please suggest, how to make this better as practicing for half marathon.

[@OutperformOfficial]

Increase Cadence Gradually: Aim to increase your cadence to around 170-180 steps per minute. Start with some short intervals of higher cadence during your runs, using a metronome or running app to guide you. Interval training is super important, same with hill workouts and of course strength training. Also, make sure your technique is solid, run tall kzbin.info/www/bejne/iYDSgX58dq6lkKcsi=Aqb2yImoSlOm94hN

[@christianmefford8816]

I had no idea what he meant by "running economy." To me, he makes it sounds like an industry.

[@OutperformOfficial]

Running economy a complex, multifactorial concept that represents the sum of metabolic, cardiorespiratory, biomechanical and neuromuscular efficiency during running - Wikipedia

[@mrhmd8308]

Do you recommend running with your pelvis posteriorly or anteriorly tilted?

[@OutperformOfficial]

Generally you want to the pelvis to be neutral. The most common error is having an anterior tilt which you want to avoid.

[@mrhmd8308]

@@OutperformOfficial does a anterior tilt create fwd trunk posture?

[@OutperformOfficial]

@@mrhmd8308 It certainly can. An easy cue is to think of your pelvis as a bowl of water, you don't want to spill water out of the front or back.

[@adilsoncastro7192]

Obrigado

[@blizzbee]

How about the T1000 terminator running form??

[@OutperformOfficial]

haha! His form in T2 was good enough to initially catch the car so I guess pretty good

[@Oneman_army7]

please help me sir when I am running my body gets one sided while running like left shoulder is in front and right shoulder is backward it is not in equal position while running

[@ziadirida]

Need to add a slight or 15% tilt forward from hip

[@actionjessie]

I do not understand this "foot underneath your body" cue, clearly her foot is significantly ahead of her body, it's so confusing. My running shoes tell me my foot should land under hips if that were true I'd be running on the spot! someone please explain I've been struggling for years! I'm this close to saying eff it and just running however way. I have a perfectly neutral stance it's been measure in store and with my shoes.

[@OutperformOfficial]

Sounds like your running shoes are a good coach! Watch when her foot (or any elite runner) makes actual contact with the ground. Its underneath her center of mass. If you land with the foot in front, you are essentially creating a braking force which slows you down and can cause injury. The goal is to not reach with your stride. Watch how Kipchoge runs kzbin.info/www/bejne/gnerf4ufrcuMftU

[@kaluwa5946]

What about recommended cadence 😢

[@kermitlikesmemes3773]

Tryna lose weight and don't wanna trip over myslef lol

[@dasikalyan]

Is it possible to keep a lower heart rate at a high cadence? .. every time I increase my cadence during my easy runs, I see my HR go into Zone 3 or 4 when all I wanted to stay at is Zone 2.

[@OutperformOfficial]

A higher cadence can shift some of the workload from the muscles to the aerobic system. This is especially true in cycling. Your heart rate could also be increasing because you are not use to higher cadence. With steady practice it should come down a bit.

[@ruelmartin4023]

Hello

[@NoeliaPellejero]

C

[@VR0046]

JAI SHREE RAM 🚩🚩🚩🚩🚩🚩🚩🚩

[@ratilalmakanji2372]

Should just run naturally Rather than looking for correct form All body types are different There is no general rule

[@OutperformOfficial]

This comment is almost a haiku, love it. You could say: Should run naturally Rather than looking for form All bodies unique

[@Trckstrcam]

Lol I didn't know some of this POGGG

[@pilapila1997]

This would be good/decent for injury prevention but the technique and from is far off from a good running form

[@urmum2612]

MR MEYERS CROSS COUNTRY TEAM

[@bendmadio]

Arrgghh the metric system

[@rykazou183]

Damn lower the music volume man

[@OutperformOfficial]

Hi Sleepy Koala, I think a quote from the band Weezer will help you with this "If It's Too Loud, Turn It Down"

[@rykazou183]

@@OutperformOfficial I'm sorry I spoke in that language. I was doing an assignment and it was late at night and I guess the stress just got to me.

[@OutperformOfficial]

@@rykazou183 Sall good!

[@junweitan8973]

ahhhhhhhhhh someone took over

[@tanjunghylmi1512]

oooo

[@daterraaoespaco]

Após as horas de estudo, para esfriar a cabeça e voltar com tudo: kzbin.info/www/bejne/Z6bSoaKel7eIlZI .

[@aroundandround]

Captain Spock’s relative teaches running form.

[@bluesky6449]

dude- you could fly with those ears...

[@rblxbreezy6427]

He looks cute atleast.

[@angeloc1340]

Them ears slowing him down lmao

[@pitchblack1012]

@@angeloc1340 lmao you funny af

[@anakinsmecharm]

was looking for a comment like this ahah h i s e a r s he looks like dumbo just round and more human-like

[@junweitan8973]

fake i never post