Proper Running Technique: Running Form Tips and Drills

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TRAINING PLANS: www.SageRunnin... Tips for a more efficient running stride to improve speed, endurance and resistance to injury. You'll see correct, proper running form along with some drills that you can use to improve your technique. Music by www.TakeToTheOars.com. Runner model: Allie Kieffer. / alliekieffer

[@parkerw262]

These techniques have helped my go from doing 8:30 for speed work to 6:30, great tips!

[@Itsfalcon9]

Hows your running going now? 8years later? You must be suppoer speedy!!

[@bee2690]

5k in 15:52 and 10k in 32:25 That girl is a fucking beast.

[@Doum-ql6df]

with this body amazing if this is true great body but for running you need to be more slim for to do 5 k in 15 52

[@ttimeshow6415]

dominic turmel not true. sister is thicker and she runs consistent 5ks in 15:45 to 16, your thinner elite pros can run sub 15 5k

[@Loppy2345]

She was probably coming back from having a baby. If you google her name, she looks much leaner in competitions.

[@aryanmittal9197]

holy smoke thats insane

[@natureisforpansies5116]

Great video! I have watched it several times. Went from a 10 min mile to a 7 min mile.

[@zachyi2434]

NATUREISFORPANSIES how old are you?

[@vishalp5586]

Just by watching?

[@saintsaens21]

@@vishalp5586 Yeah

[@sylvia6706]

I just want to say, I watched your video for proper technique and used these methods when running today. I'm not used to it and it made me run faster, so I couldn't run this way constantly. However, when I was running according to these techniques, I feel like I was using so much less energy than usual and I felt more powerful as a runner. I was able to run the same distance faster without over-exerting myself. Also, I had no pain during my run. Thanks so much for this!

[@mpaji750]

Thank you for the tip. I automatically shaved 45 seconds from my 2 mile run by following the recommended running form in your video. For the last couple years, I have been frustrated because I have been putting in the work with no real improvements in my Army two miler time. When I saw your video last night, I realize I must have gotten lazy over time and somehow over time my foot strike had change to overstepping, I was sitting back more with no lean, and my arms hanging more on the side instead of being discipline at a relax 90 degrees. So today I started my practice run time with butt kicks and high knees. Throughout the run I focused on maintaining the forward lean, head erect and looking ahead with my arms swinging naturally at 90 degrees. I also picked up my stride rate but focusing on running lightly. Anyhow, I viewed the video last night and went on the trail today and I ran a faster pace with less effort, 45 seconds faster than normally done on that route. The garmin don't lie. Thank you again for taking the time to post and keeping the video up, it helps out older Army guy like me although it seems comfortable that sitting back on the run only hurts me in other ways.

[@Vo2maxProductions]

thank you! glad you liked it. Great idea to tape yourself running by the camera...even better idea to have someone tape you when you race as your bad habits come out when you get tired as well. Also with the heel strike it's good to watch in slow motion if you can....sometimes it is very close with what part of the foot hits the ground first! Keep up the good work.

[@gugugreene8533]

It helped ALOT thank you so much. Thanks to you two I learned that I have been heel striking this whole time. I was wondering why I kept having so much shin pain.

[@karlsquire8148]

I know this is 10 years old but Thank you to both of you very much, this vid helps a lot cheers Karl Squire.

[@aminrahman8081]

Hi Sage, been following ur channel since 9years ago. This is one of the clips that i watch to have basic knowledge about running . Many thanks

[@Vo2maxProductions]

thanks for watching! To answer your questions: "No." The part where she is skipping into the ground and doing high knees are Drills that build neuromuscular pathways that you must use for correct distance running form. Think of it as exaggerated weight lifting or yoga, because you go through the full range of motion more like a sprinter. Of course if you tried doing high knees for more than a quarter mile you would get very tired very quickly! faster speed = higher knee lift. Take 180 steps/min

[@limapongen2925]

Are you still active?

[@derekshea5140]

That finally explains why tucking your feet up (e.g. butt kick drills) helps run time. I'm military so physical fitness is (unfortunately) a bit part of my job (I'd rather be lazy). This new knowledge is gonna help me get back up to max-out scores. Thanks man!

[@fv1239]

I added most of the key points discussed, and they made a big difference to my times. Cadence advice, stride length and training drills were very useful.

[@dukevega1972]

Thank you so much for this video! I'm just getting into running and two days ago I ran 2 miles in 19:26. I then watched this video and incorporated what techniques I could (posture, arm swing) into my run today. I shaved TWO MINUTES off my time! I can't wait to see what happens when I learn proper foot strike! THANK YOU THANK YOU THANK YOU!!!

[@Someone12214]

I run 12:35

[@fastzebrazoom4454]

Finally someone explains marching properly. Thank you.

[@Active4Good]

I'm in my 50's and I only started running a couple of years ago. Have had a lot of Achilles trouble which disrupted my training for the London Marathon. Discovered Sage's channel a few weeks ago, and in particular this video has helped me change my running style in the last month from a heel striker to mid foot, and I really can feel the benefit as my sore Achilles have really improved, and my training feels easier by running properly. Many thanks Sage, keep up the great work. Mark in the UK

[@martinengelbrecht5384]

Allie is becoming world famous. Be careful of being critical while she is actually perfect and a world champion. She writes about her weight and has inspired many women. In November 2017 she cut 26 minutes off her marithon time. We wish you well Allie!

[@virginiadavies7077]

I want to improve my speed and endurance. After researching for a while, I came across this video. Through this, I have developed new running techniques and strategies which help me a lot. Really recommended!

[@markoloughlin7897]

Thank you so much I've been starting to run and I have been getting shin splints because of improper foot striking. Thanks for the video this is exactly what I needed

[@baseket2ball12]

Pretty positive I've seen this video before and didn't give it much credit. But I've recently had an epiphany about running form regarding arm carriage, and when watching her run you can tell that she has nearly perfect, extremely economical arm carriage! Nice and close in to her body, with a natural angle that fluctuates throughout the stride, as it should. Props.

[@annag985]

Thanks for your video! I just started running 2 weeks ago and im loving it. I didnt get to experience any form of sports in high school or in collage so this is very exciting. I dont want to injure my self and i am having pain in my knees and shins and im concerned. I weigh 103 lbs, but i feel im not strong enough in my legs since im experiencing discomfort. Again i just began running and im putting in about 15-18 miles a week at an 8-9 min pace. Thanks again for your videos they are very helpful!!

[@smallgoon]

I ran in high school, and waited a while (5-6 years) and started running again and was getting nasty shin splints on the inside of my shins. I read to not push it if you're getting bad shin splints, because you may end up getting slight fractures in your shins that will only worsen it. Started running again, and it is fine when I run on a treadmill, but haven't tried the hard concrete again. If you could find somewhere to run on soft ground I would give that a go first. GL!

[@juanvi23]

Anna Gonzalez ♥

[@suhasinimadhuryachennubhot9342]

definitely the best video than others! short and crisp. easy to understand! 🙌🏼 will try to implement some of these today! i'm a beginner runner!

[@levinjaytagapan4213]

Video is unclear, Police still caught me

[@nerdcell9084]

+Levin jay Tagapan lol

[@kyleunderwood3346]

+Levin jay Tagapan Instructions unclear. Dick caught in ceiling fan.

[@Patrick-tt4xh]

Lol

[@zd4w9]

+Levin jay Tagapan Lol, good one.

[@rachelwalsh2028]

Levin jay Tagapan somebody came from iFunny lol

[@Iliketoeatallday]

Just want to thank you both, recently started running to get in shape and this helped quite a bit.

[@baseket2ball12]

Hey man, I like the video. I must say though, I am a big proponent of not putting shoes on to run. I understand if you're running in snow, on rocky trails, or in other such situations you want to wear shoes, but when it comes to form, your body fixes 90% of form problems on it's own just by allowing the natural feedback of the foot. Considering most people run regularly on sidewalk, road, grass, and other non harmful places, i've found that this is the number one easiest way to correct form.

[@rebortiz28]

A few years ago I was running a lot, and really enjoyed it! Soon after my asthma got really bad and I couldn't run because my lungs would burn and I'd end up being totally out of breath not able to breath in the middle of a run. As soon as I can, hopefully within a few days, I'm going to be back out running. My breathing has improved greatly, and I can breathe during physical activity so no time like the present! My uncle and grandparents (who've been running for like ever) been trying to get me out for months. My uncle wants me to run a marathon with him actually, but I think I'll stick with my goal of running a race at the end of the year. 3.1 miles, I think I can do it with training and advice from all the runners in my family. If my 10 year old cousin and grandmother could do it, so can I.

[@michaelmoschitta174]

Love these older ones so are so much more polished now

[@velvetundergrind]

Best and and clearest video I've seen on this matter. Well done!

[@jon1970forest]

It's amazing to me that people can keep up a sub 6 min mile for several miles. Absolutely sick. Well done!

[@jkemp0106ify]

Awesome tips gonna try these drills tomorrow just started running this week

[@Zera223]

This video was much needed. Just started going to the gym in January and I noticed pressure in my knees hips and back when I used the treadmill. I'm a bit on the heavier side but I feel with the drills that were shown I will be able to use the treadmill or simply run without the stress to my joints.

[@ht3oldnavy]

Really appreciate the running tips. Doing crossfit, and with me having a gutt running has been my kryptonite, run one day then my knees hurt, run another day then my lower back hurts, every time I fix one pain another one replaces it but after watching this It makes alot of sense of what I have been doing drastically wrong and also what to practice on to improve.

[@jontykaifu]

Very informative. Will teach this to my kids, who run with splayed feet and a kind of drag. Thanks

[@NYCeesFinest]

I learned my footstrike and proper form from this video thank you guys.

[@mug7703]

I'd love to see this applied to decline running as it's so tricky!

[@超越上帝超越无限]

This is great, it's nice that it's natural and not some painful drill, thanks for helping.

[@xtamhor]

"The bottom line with proper running technique is to work with your body rather than against it".. such a golden statement!!

[@barbs2600]

Hi Sage and Allie, Thanks for putting the video together! I’m getting back into running after being a bad heel striker for quite some time. I actually didn’t realise I was doing it… until my knees told me. I’m now really focused on landing on the mid to front part of my foot. Your video is great for someone like me trying to improve my technique. Cheers!

[@av8ionUSMC]

All these years, I believe I've been running incorrectly and never really had an injury necessarily but I've never been a good runner (never a full time runner except in the Marines). I implemented what you're teaching here yesterday on just a 2-3 mile jog and my calves are sore! I've always landed more on my heel. It's a good sore but hopefully I'm headed in the right direction. Now to work on my breathing, thanks for taking the time with this video. Curious how this will affect future runs.

[@RaymondBurton]

Mentally remembering the running drills while out jogging really helped me self correct as I got out of line. Thanks

[@dominikschrott7412]

Allie's running form/posture is wonderful. just wanted to add 2-3 athletes who are really also worth to study in topic of running form and posture: Emma Coburn, Genzebe&Tirunesh Dibaba

[@ryogaz22]

I am busy preparing for my first semi marathon. I do realize that there's more than just running distances. After seeing this vid, I was right. Thanks to both of you for the tips, it's gonna help me with my challenge in a few weeks.

[@DaveTheMedic]

That dude is a running nerd, I love it

[@ChrisJohn_444]

I'm all about a fore/midfoot landing, but the part about shortening the lever to increase efficiency is interesting. Great tips throughout and kudos on your Ultra endeavours and success.

[@AaronAcosta1]

this is great. I love running, but know I have some form troubles. I always have trouble lifting my back shin, but the explanation you gave there helps me visualize it better. thanks!

[@MrHootzilla]

I am new to distant running, every bit of info helps such as this video....thanks

[@THEMUTEGUY-ox1nu]

Thanks to both of you ....very sweet .... very helpful .......Love and support from dubai

[@ir9587]

It's been a long way! Nice job throughout the years, Sage.

[@BlazinKushFTW]

I been running 3 miles 3 times a week. Thank you for this, gonna wait for my legs to stop being soar. Before I try this. No wonder I hate running always feels like their is no momentum. Didn't realize their was a form thought everyone just runs till you figure it out.

[@wakkyfodder]

This video has helped me much with my form and speed. Thanks guys

[@canmetan670]

She has perfect running form. I'm a forefoot runner and my achilles tendon hurts after a running day. Thanks for the tips.

[@iforc]

its not from running on your forefoot. It is where you are striking the ground and you are probably both over striding and pushing off the ground. Follow Dr. Romanov and the Pose Method. It will help you a ton. I know you posted this comment 3 years ago but if you haven't learned the pose method yet, check it out.

[@canmetan670]

@@iforc thanks a lot for your suggestion. I haven't paid much attention to it and I've been running for a month now without pain. I think my body knew what to do over time : ) Will definitely check out Dr. Romanov . Cheers.

[@BucketlistFitRunning]

Solid Tips, one of the better videos for form on youtube. Make sure you set a goal it get those long term gains!!

[@mxjtube]

I'm a beginner runner, at age 50, and want to avoid unnecessary injuries. Thank you very much for video.

[@KeithCarey33]

Thanks. She is not skinny, yet a great runner. Great advice.

[@snazzle23]

Skip to 2:10 for the actual advice.

[@charlesbatkin8722]

HandsomeQuacker thanks man

[@alexcacares6547]

Why would you want to skip the first two minutes? He actually explains WHY you SHOULD listen to him in the first place by listing his credentials. Very important.

[@gwendolynmccoy2508]

Alex Cacares lol no, we're gonna try this regardless

[@alekstaylor2896]

HandsomeQuacker thank you bro for saving me 1 min

[@idkmybffjv]

Thanks!

[@tubesockets120v]

Good instructional video both of you. I wish you success in your races.

[@cybersedan]

Very helpful video, I'm new to running and just want to get my form right, don't want to hurt myself, thanks!!!

[@cybersedan]

Safiy Hawthorne Stop laughing at me I'm old and can't afford to break anything.

[@cybersedan]

Safiy Hawthorne But on another note, you're on a social network, no wonder it's been snowing nonstop.

[@twil831]

You two are a trip! Hey my number is 973 979 3867. May you both be Blessed with a very Happy and Healthy New Year

[@cybersedan]

Thanks Tim, I'll give you a ring in the new year bro

[@MuckingFassive]

Nice quick, informative video and all done in the time it takes Allie to run a mile and a bit!

[@cicirunner]

Great video. Running the natural way is very hard. Every time I think I'm doing it right for the camera, I watch the tape later and notice I'm still heel striking. It's a work in progress.

[@BionicKris]

Excellent video. These tips will definitely help me to become a "lighter" runner. Thanks!

[@tomi6300]

5k in 15+ and 10k in 32+ oh my god i never could run so fast

[@Blondebish69]

Hey Sage, I LOVE your video. I've recently gotten into the brooks pureflow to adjust my running form into a more midstriking instead of a heelstriking form. Your drills really help me and I feel like my stride is becoming more efficient. Thanks alot man!

[@aaronlarue9264]

I ran track with Allie in undergrad! Great form, Allie!!

[@DESIGNSBYALICIA]

Great Video added to my favorites. Just started running and I know I was doing it wrong, I wasn't tired more so in pain because I was planting my feet wrong. Thank you :)

[@amygould6412]

I'm going to try incorporating these drills into my workout rotation! I'd love to run that fast!

[@MrPAULONEAL]

Allie is now my hero...

[@Runner1969]

Great. Great. Video. Stride is more impacting than I thought.

[@carmelobasco5191]

Thank you so much for the tips especially yours legs kicking highers than your knees, certainly helped me getting under 19:00. Somewhere between lower half of 18mins now. I now I suck, most of the time when I look it up, people say it's as good as walking. But I don't keep those cynics from making enjoy my run. I'm still an amateur as running goes, and for a year and a half of it. It's a hobby I just can't get enough of. My 2 cents though. Most of the time when seeing people start running, I see them work with leg power instead of quad power, their kick is from decent to good but they don't put those thighs up! It was so helpful from easing that stress from knees down when I put my quads into it. It's still a new trick for me though. Don't know If I'm stupid enough to just notice it now or clever enough to discover it. Anyway, have a good run.

[@christopherw3207]

18s for 5k is far from sucking, Carmelo. 99% of the population will never run a 5k in the 18:00s. Perspective, my friend.

[@hollyl5702]

Thank you Sage and Allie!

[@Vo2maxProductions]

those are good, low profile shoes. light and flexible enough to be considered "minimal" and allow you to connect with the ground. start off running short (ie 2-3 miles at a time) and slow runs in them to get your feet, tendons and lower leg muscles adapted to running with distance running form...light and quick and efficient.

[@drarda76]

So running that much fast and endurance is not directly related to a perfect athletic body... Thank you Allie you gave me hope, you gave me inspiration... I ran half marathon and tryiin to run my first marathon this year... Take care ...

[@marcellaperez4252]

wow! this video is what every starter runner needs!!! Great tips!

[@artb76]

Very helpful video, I'm just starting to get into running as one of my means to cut some weight and lean up and I have been having some trouble with my form as I tend to over stride which has resulted in lower back pains.

[@Jefferrrson]

dude, awesome video. best video for proper form on YT/internet. great job man!

[@Vo2maxProductions]

the longer the distance the harder it is to hold form because of course your muscles get tired and also because you must run a slower and slower paces. This is where a short, quick stride helps...but also you can be back closer to your heels..landing more flat (your stride isn't as powerful or agressive). Core workouts (planks) help as well as long tempo runs which activate your core. At some point if you get tired enough things will fail and at that point you have to just be mentally tough!

[@Batboy_idiot]

I suck at running but this video helped me shave a minute off my mile as well as showing me a more ergonomic way to run. ...and Allie

[@miguelBT2809]

Good video! Not flash. Not long. Edited to the point.😃 Some of the terms that aren’t defined or explained will slow down beginners, but the visuals will compensate.👍🏾

[@astroboomboy]

I used to have back pain, bad knees, and lots of pain in my heels due to those kinds of shoes and bad form. I switched to lighter shoes with lower heels, and now no heels a year back, and all that pain went away! :-)

[@jairobenavides8023]

Thank you for such clear and excelent explanation and demonstration.

[@HURLEY7130]

i ran for the first time in years yesterday. i'm 23, 6', 140lbs, haven't been very physically active in my daily life for years. after running for only a quarter mile i needed to walk. i walker about an eighth of a mile and then ran another quarter mile back home. my lungs were in pain and i felt almost like a taste of blood somewhere in my mouth/throat. the pain lasted about a half hour and just totally sucked. this is such a deterrence from trying to get myself motivated to run again.

[@runlevel0]

Nice stuff! Just remembered me that I have to make some more form drills. Biking has reduced my stride lenght a lot and this has reduced my pace alos a lot. I have no choice but to continue biking as this is my means of transport... Well, time for a quicky, going to do 8 easy miles adding some form drills.

[@vasocreta]

I am feeling the same thing these days. It really does suck getting back into shape. Much easier to stay in shape than to get back in shape!! Keep at it and take it in stride. But don't let it deter you! Also, stay well hydrated. Lack of water will cause that "bloody" taste to build up faster.

[@ezumach]

You are a very seriously mellow guy. Very relaxing manner about you...

[@dr.hetrambishnoi5771]

Very good information , I will keep in mind when take part in a race .

[@Rejor111]

Nice, good video. After being in the military for 8 years I've developed some bad running habits (heel striking) so I need to practice. And that looks like cherryvale road in Boulder! But probably not lol I haven't lived here for very long

[@Pearly247]

Excellent instruction and thank you for sharing your knowledge for free !

[@Klan369]

Thanks so much. Now I am clear why my heart rate is so high ( average 184) and my stride is long (1.41 cm). When I want to speed up my brain thinks is I increase the length of stride I move faster, but I lose more energy on this.

[@chingada47]

Enjoy your instructional videos. Thanks.

[@medina4me]

I'm not a natural runner. I am a heel striker and at 44 that's pretty jarring so I want to learn a better running technique. Thanks for the tips, I'm going to use them.

[@nadeemmustafa4059]

Excellent explaining with the examples .... Thank you team

[@Loppy2345]

Really good technique, wish I could run like that!

[@mollkatless]

you can, but practice will get you there faster than wishing

[@GamePath]

Really mollkatless? Is that how it works? Good input I'm sure loppy would have never thought of that in a million years. You saved him good job.

[@ОльгаЖелудева-ш5ю]

Барби

[@thefinder8087]

Whenever I try to fore foot strike my calves start hurting immediately and the area right below the ball of my foot on my left foot starts to cramp and burn...not sure what I'm doing wrong.

[@rincewindwizzard200]

Nathaniel Graham The calves take more of a hit when running properly. Build up your distance slowly, but also do some calf strengthening exercises (such as calf raises) every day and you'll be good to go within a few weeks.

[@limaalmeida6609]

Nathaniel Graham hi everyone ,if anyone else wants to uncover best half marathon training plan try Sarparder Running Expert Starter ( search on google ) ? Ive heard some unbelievable things about it and my colleague got cool success with it.

[@rincewindwizzard200]

Cool story Bro :-)

[@ktmoto9440]

+Bro are you even kidding me right now... Humans are designed to run long distance evolution has engineered us for it.

[@thenomaic]

+Ezra Collier y

[@gmoney1961]

Don't give up... it happen to me and just about everyone I know who first got into running. I can remember back when I was done after a quarter mile....couldn't run anymore...now I do 5 miles a day four times a week. Make sure you focus on proper running and breathing technique.....the mileage will come in time.....good luck

[@Vo2maxProductions]

the stride rate aroun 180 is pretty much ideal whether you are running easy/slow or racing a 5k (and anything inbetween with 10k, half marathon, and marathon competitions). In competitions like sprinting or perhaps racing the mile you should be closer to 190-200 though because of the higher speeds. The main thing that changes when you go super fast is stride length though.

[@edcphd]

I am gald you mentioned ChiRunning, since i am an instructor, but she needs some adjustments on her mid foot landing and proper lean. These could really assist her efficency. I slowed down the video as we do in our training workshops There are more ChiRunning concepts and form drills that could help her and anyone else, but it is good to see folks mention and incorporate. Thanks, EDC

[@mikewaistdeepcasting]

Thanks to your video I am now a mid foot striker....... thanks!!!!!!!

[@niomesanchez380]

this should be very useful when i try out for soccer. thanks!

[@Vo2maxProductions]

Boulder, CO

[@Deeon2009]

@ Vo2max productions: Thanks for posting. I have two questions about the butt kicks. 1. How important is it too extend the foot at the moment of the kick. What do you gain with respect to a flexed foot in this position? 2. My back kick while running is much lower than shown in the video. What would I gain from a higher kick (while maintaining my running form) and how to train for this? Thank you for your feedback.

[@nidgeontour257]

Only run on your toes for short distance under a mile or so? Run with a heel strike for distance running that way you avoid shin splints, as the Tib anterior is a smaller muscle than gastrocnemius Soleus. The bigger calf muscle can take the force of your foot striking the floor which is 3 x your own body weight.

[@lewismilton6731]

Really helpful, going to try all this out on tomorrows run, thanks!