RUNNING FASTER - Secret to Running with LESS Effort

Finding your body's perfect running form will help you to run faster with less effort. In this video, I'll show you how to improve your running technique to get you running faster, more efficiently and help to prevent running injuries.
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INSTAGRAM: / jamesmgdunne
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-revolution.com
DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!
#Running #JamesDunne #Fitness

[@JamesDunne]

🔴 WATCH NEXT - Here's a great video to help you master your running form across different paces ➜ kzbin.info/www/bejne/kKnFi3ysiLyCkNU

[@user-ll5fw9ul2f]

I play this video with 2x speed, and still feel it's too long. You should fix your video's cadence I think 😅

[@jordanmcneilly5853]

I feel like this video could have been half the length 😮‍💨

[@zogworth]

Yep but KZbin has hoops and targets if you want to make a living and have your videos get eyeballs. Very much don't hate the player

[@streampunk7726]

yust double velocity. its also very slow spoken

[@wrinkledasian5206]

The issue for me is increased cadence usually increases my heart rate beyond zone 2. Zone for most of my runs.

[@arenhansen625]

Same here, I have a quick shuffle without heel strike but slow pace

[@yogeshsatoskar4400]

I have the same problem. When I increase cadence my HR increases and then I have to walk. Any suggestions

[@landwhale953]

Maybe focus on the bigger picture, rather than the priority of solely staying in zone 2. James is describing technique improvement which has a long term benefit to your running efficiency. Switch the hr monitor off whilst you are working on technique until it becomes second nature. You will find by the time you've adapted to increasing heel lift and a higher cadence that your perceived effort will drift back into zone 2. It may take a month or two to get there depending on your weekly mileage but the long term benefits of enhanced run mechanics and efficiency gains are worth the time spent.

[@Kelly_Ben]

I give myself the gift of 1-2 runs a week with no HR monitoring. Pushing yourself is how you run faster, once you've built a decent base. Worrying about HR during those runs would only negate the purpose of the run. On my zone 2, I focus on that. Tempo/ strides focus is on speed, no HR. Hills are on strength and technique, no HR. Focus on the purpose of each run, and you'll make progress. Best wishes!

[@Archeris]

What If I told you Zone 2 doesn't matter that much if you run 3 to 4 times a week? Its mostly for people who run over 100 km divided in 7-10 runs.

[@Loving-waves]

This is helpful James. I followed you for years and really enjoy your content, I always appreciate your knowledge . I started running again after years and it felt foreign to me. I never had this issue before. I’m definitely going to try these techniques in order to improve Thanks again✨

[@armchaircoach]

Could have been a 10-second video

[@theofrielinghaus965]

not really.

[@Pickadodal]

One of the best videos I have seen for improving running style and reducing injuries 😊

[@thadbiser]

Good info here. Thanks, James!

[@Ronnih]

Great video Linda and James! Made me realise at least part of what I am doing wrong! I need to get a video done for you!

[@kxs7267]

Interesting throughout, and looks useful - I'll certainly bear it in mind on my next run. The example of a strenuous running style was quite vivid. Am intrigued as to whether Lynda took your advice and feels better for it!

[@ajxing9343]

James, as always your videos make a lot of sense. Pendulum analogy is so easy to understand. I found your video link in my email. One area I struggle with is when I’m trying to run in Zone 3 or Zone 2, I find myself forcing to drag my feet to keep that HR low. How can I keep a low heart rate when trying to pick my feet higher.

[@doctorsTmd]

Great video James. I am wondering if there is a role for rucking for runners?

[@user-qe7fb6gd6c]

Will try this once back from injury. Picked up an IT band injury 😢

[@NickKeutzer]

Thanks for putting this video together, James! You explain the leg mechanics better than most videos I have seen. One question I can't find an answer to: is there any correlation between an individual's height and their ideal cadence? I am 6' 3" and really struggle to get my cadence much above 170. Do longer legs mechanically affect the amount of steps per minute that are possible/feasible?

[@JamesDunne]

Thank you, Nick 🙏 I'm 6'6" so I totally understand this question! Typically height, and leg length in particular does have the effect on cadence you might imagine, but not overly dramatically. Just a few strides per minute. For me, what matters more is what happens to your baseline cadence two thirds into a long run when your legs start to feel tired. Regardless of what your individual baseline cadence at long run pace is, I don't want to see it drop with fatigue.

[@ethers]

What if you have >180 cadence but very low knee drive? A fast shuffle... Should you work on lifting the knee in this case?

[@chrislaf2011]

An interesting and well explained video. I assume someone has done very detailed research on this. Presumably there is a point where the small amount of extra energy required to lift the lower leg is exceeded by the saving in energy required by the (now shorter) leg pendulum swing. So horizontal progress is gained for less energy expenditure. Would that represent the "sweet spot" you mention?

[@ameybhoyar4125]

4 weeks of metronome training has helped me increase my cadence by almost 10%

[@mackenziemill]

James this is great information! Do you have some tips for going for walks? I have been non-active for over 5 years when I was fighting cancer. Now I am getting lower back aches when walking. I also am trying to get back in shape for tennis and pickleball. I have to get back in shape. I realize you are helping runners. Do you have anyone trying to get back at it? Thanks James

[@JamesDunne]

I actually do have some resources you might like, Sandy. I'll message you!

[@ambiorixg12]

It is the technique I have been looking for years; unfortunately, I needed to jump to 6:25 of the video to discover the technique.

[@hufferhs4773]

Indeed. They really milked the reveal

[@SuchiKyusachi]

Be grateful your even able to learn a technique online for free. This is an experienced runner giving you training...

[@chisathot750]

thanks a lot bro

[@victorprivat]

​@@SuchiKyusachihe is literally selling a course in the end of the video lol. It is not like he is doing it because he is cool. KZbin is monetized and time is money. I skipped straight to the point so I had time to waste sending this message. Cya

[@max.loves.watches]

​@@SuchiKyusachiGive me a break. Running and knowledge are for everyone.

[@user-cb6nn5jk1i]

The physics part is correct but I believe the form is still a bit off - the tell is the landing on the tip of the foot, missing proper ankle dorsiflexion to land mid foot (the shin will cry ...), thus missing out the running efficiency from energy store/release of plantar facia. (I believe it's also not landing straight below. The little angle could still cause injury in the long run.) The "butt kick" should be under, not behind.

[@rammurtilath2529]

Good tips

[@kevincox9960]

At 6'01" ~ 185cm, long legs, my runs average cadence 160 any more than that I am racing! I struggle with the idea cadence should be this or that. A short person (short pendulum) a 170-180 cadence makes sense. I do agree with raising your leg higher makes a big difference but it takes practice. Great video as usual!

[@AG-hw1uz]

With focus i can run 170 cadence at easy pace as slow as 6:30min/km so 10+min/mile and i am 189cm. It just takes practice and time i guess

[@kevincox9960]

@@AG-hw1uz just checked my run from this morning. It included sprints but the average was 160 cadence with 9:40min/mile on the rest/recovery portions. The series 15sec sprints were about 188 cadence with 5:53min/mile. I will try to focus a bit more. Thanks.

[@AG-hw1uz]

No problem i am also still figuring it out. Just don't try and jump all the way to 180 maybe just start with trying to stay around 165 because i can feel awkward at the start.

[@PatrickWoerner]

A nice and easy tip I figured out: listen to music with your desired cadence as bom and don't hop too high too soon! If you're running at 160, try 165 or 170. After a while it will feel more natural. A year ago my cadence was the same as yours, now its in the high 160s, when racing 5k/10k or doing intervals, it's more in the low 170s.

[@kevincox9960]

@@PatrickWoerner Thanks, I will give a try.

[@joseabraham1516]

Very good explained. Thank you

[@JamesDunne]

Hope it was helpful!

[@CSRunner7]

Great video. I think problem is people like the Lynda example also always told you don’t want any vertical oscillation as well so they end up sucked to the ground and can’t make use of their elastic system to spring them up AND forward effortlessly with longer stride length as a natural consequence. So only option is that long pendulum to drag them forward and get the stride length which as you say, ends up massively overworking the big muscles.

[@taylorziefel4819]

Damn Linda got cooked

[@k.prasannavenkateshkasturi2158]

Thanks

[@JamesDunne]

Thank YOU! 🙏

[@rjmclean1979]

Good video thanks 👍

[@JamesDunne]

Glad you enjoyed it

[@gino.s.martens]

Unfortunately, hill strides in the Netherlands are out of the question 😅

[@garrettkelly5568]

What kind of times can you run for 5k, 10k etc ?

[@JamesDunne]

3:26 marathon

[@garrettkelly5568]

@@JamesDunne I heel strike and can run 2:45 marathon .. I'm not sure it makes much difference tbh

[@dontpanic7940]

7:00 my new move on the dancefloor.

[@SunsyloSouvannaraj-rh6zm]

I been exercise since grade school I’m over 50 and only do slow jogging months more than 30 minutes nonstop 😄

[@ddawson100]

I thought the good parts were @2:44 for 5 seconds, then @6:46 for 35 seconds for a couple of drill ideas.

[@stewartgray3488]

The video summarized in 1 second: lift your feet higher 🤯

[@ericlechat719]

Damn it, already knew all this. Also, don't heel strike.

[@gazza2933]

I can never understand 'heel strikes' I've even tried to run that way and I can't do it. I suppose it's what's best for you.

[@gowanlock]

Its not like TRY too, its our muscle memory and mechanics over decades.

[@gudboyngdisyerto]

i tried that many times too and even if i succeed it looks very obvious i'm giving too much effort to do it. zero drop or 10mm drop shoes, it's hard to land on heels for me

[@Ian_Synnott]

Abd heel strikers cannot understand fore foot strikers. It's not about what part of the foot contacts the ground first anyway. It's about where your centre of gravity is at the moment of impact. If COG is behind the impact, you are over striding. If not, then you are not over striding!!

[@DanielKing-kt1pr]

Found this through the email

[@faysoufox]

This is like when swimming crawl and it's easier to rotate the shoulder with a bent elbow.

[@JamesDunne]

Nice! I like that comparison.

[@mauritsvanroozendaal9219]

As an amateur triathlete, this comment is gold

[@Mark-sg2ri]

Think Linda could do with a bit of yoga every morning her muscles look so tense

[@ErikHalvarsson75]

Wouldn't Linda gain a "better" stride easier if she ran a little bit taller? It looks like she is hunched forward.

[@JamesDunne]

She would, and you’d be surprised how the change I’m proposing usually improves posture as it helps posterior chain work better.

[@Cienki_Bolek]

@@JamesDunne Front Squats rly helps for bad posture.

[@JamesDunne]

@@Cienki_Bolek Massively underrated exercise!

[@muradtalukdar4401]

The secret is EPO.

[@a.s.v4261]

The faster the more harmful!✨✨✨✨😎💥💥💥💥

[@DimitriTheBarbarian]

Can anybody translate all this word salad into plain English? Good Lord dude, it’s just running. Keep it simple

[@djlovesyou8302]

Slow runners like to complicate the sport as if there's actually anything more to gaining success in running besides training hard and natural talent.

[@DimitriTheBarbarian]

@@djlovesyou8302 seems like it

[@jor-el1298]

Now I'm not an expert, but at 0:05 that looks like a toe first run. One of the many ways to ruin your legs. And the lady's run form... Ouch! She looks like she's fighting for every step. I hope she's just exaggerating for the sake of the video.