RUNNING FASTER - Top 5 Reasons You’re Still Running Slow

From finding your perfect running form to doing speed workouts at the right time, there are a few important things you need to know if you want to be running faster, and some hidden traps you really need to avoid.
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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.
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[@JamesDunne]

Let me know if you want to see more running form analysis videos, like the second half of this video...

[@cindyscott8470]

James Dunne, I see the breakdowns but can we use all this info and still walk afterwards?? I find when I tweek my run form , I am messed up. BUT yes, please continue with these great videos! Thank you!

[@JennaOnTheBeach]

More please. Still heel striking, still running like this guy and no idea how to fix it or run from the hips. ITB, knee issues, achilles and foot soreness. Help!!!

[@goodyeoman4534]

The 80/20, high-volume low-intensity style approaches all encourage at least one hard and fast session per week, though. So I'm not sure why many people ignore this. You can absolutely increase your 5K time by slow running alone (in the early stages). I got a sub-20 within 3 months just by doing slow runs. Only recently have I incorporated strides and intervals to help increase speed. Most people can't seem to accept that simplicity actually works. Love your videos and insights. Kind regards!

[@wizzyletsgetbusy6878]

I've heard 'we' don't put enough effort in 'fast' sessions and don't run slow enough in 'slow' sessions. So difference is not sufficient for improvement.

[@goodyeoman4534]

@@wizzyletsgetbusy6878 I think you need nothing but base runs for the first few months of beginner training. Then you can add the other stuff - slowly. Ofc most people ignore that and that's why their times plateau.

[@AndrewBush_XK]

Love the breakdown in running form. Realised months ago that I had a lack of flexibility in my hips and strength in my glutes and have been working on S&C for that. At 50, it’s not easy to correct years of sitting but seeing slow improvement!

[@vaner16]

maybe my English is not too well, but where are those top 5 reasons?

[@Nini-pw4uf]

1) run slow and do mileage 2) follow a plan 3) don’t forget to push the machine at least once a week (I would have said twice) : tempo, intervals and targeted pace 4) have a long run once a week 5) practice your technique : cadence, position Ok he didn’t state « number one, number two etc. » ; obviously he was betting on his viewers’ intellect. It’s a bet you willingly lose sometimes, it helps to sort out a smarter audience.

[@jsb_running]

@@Nini-pw4uf If a person is not a native English speaker, and makes that point, why assume they are not intelligent? I would struggle if the video was in Greek. Perhaps even you would?

[@colinmagnier1232]

​@@Nini-pw4uftake it easy mate, he only asked

[@akvabelam5483]

​@jamesboyle3759 lol, I also didn't like his sorting people into intelligent vs. the opposite, but at least he did write the 5 points our for others (btw. I'm also ESL).

[@akvabelam5483]

@JamesDunne wrote the 5points as following: 1) Lack of aerobic base 2) Not following a progressive plan 3) Only training at one pace 4) Plateauing 5) Poor running form

[@alexanderrutten7410]

Great video - please post more analysis like this in the future!

[@dbigdog79]

Am exactly like steve! Will look to incorporate more hill sprint workout during the week...along with a steady pace run I have been a runner for a fair few years but always just run at my best pace, this advice should change up my mindset when it comes to prep for my HM next month

[@HS99876]

Good video, one other tip, use your core muscles!!! We don’t use our core strength when running!!! Do you engage your core muscles when running??? kick boxing, the knee kick or punching, the power and strength comes from core muscles!! In running we should use the core muscles to get your legs up with power and your shoulder and arms moving! Core muscles synchronize the upper and lower movements! Before I was concentrating on each move separately, now I don’t, I just concentrate on my core movements, the upper and lower body follows! Without core muscles engaging, we are just swinging legs and arms, use core muscles to give power and strength to those movements! 😂👍🏻🤔🏃🏼‍♂️🏃🏼‍♂️🏃🏼‍♂️

[@eat.sleep.run.explore]

Helpful video! 👍 We already do most of these, but will defo try to implement the rest on our next run 😄

[@sjensen3002]

Really liked that breakdown of the running form, helps to understand what to look for/think about.

[@stevenallen257]

great video. your focus on glute strength, highlighted often in your videos, was critically helpful in me recovering from a deep gluteal syndrome injury (that sidelined me for 6 months). THANKS!

[@akvabelam5483]

I'm too lazy to read through all the comments, so the answer to my question might already be here. Are you saying that for Kristoff to improve his running form and get the necessary angles to not overstride, does he need to lift his knees a bit higher with every stride he does? Thanks for getting back to me soon.

[@danneh8777]

Yes exactly. You’re welcome

[@neilwallace8989]

Most people can’t run faster because they don’t run faster! If you shuffle around all the time at barely faster than walking pace then that’s all you will ever be any good at.

[@JamesDunne]

I completely agree! Gotta rev the engine.

[@gudboyngdisyerto]

i know people who run 100mi and can't run sub 1hr 10k. shuffling for long time became their comfort zone and don't want the discomfort of running faster. but if they're happy with it, kudos to them for getting out there. most of us are not trying to be pros anyway

[@stevencharles4775]

@gudboyngdisyerto while it may well be true that people who run 100 miles find running fast to be uncomfortable, they don’t strike me as a group that typically avoids discomfort. I agree either way, to each their own for sure. I just found it to be a funny description of the weirdos that run 100 miles. 😂

[@Kelly_Ben]

​@@gudboyngdisyerto100 milers avoiding discomfort?? 😂 I think it's more about risk avoidance. No point in pulling a hammy to increase speed a bit, when endurance, aid station management, gear selection etc are far more important for their results.

[@gudboyngdisyerto]

"discomfort of running faster" reading comprehension these days

[@khaldonevans4295]

There is no one size fits all when it comes to running form. Everyone’s muscles, bones and fibre are made up differently.

[@DimitriTheBarbarian]

Also our adrenaline, testosterone, frustration, excitement, drive for success is much different

[@042766]

I only do a 22 maybe 21 minute 5k but rarely run them. Just try and do 20/25 miles a week with different speeds and then do a bit more prior to 1/2 marathon training where I'll do two half's at racing speed and then taper for the next two weeks until the race - just did the nyc half in 1:45 and I'm 57. However I think my endurance probably came from the fact that I played soccer at the HA some club level as well as doing track and field at a younger age which teach technique a bit and then raced mountain bikes for quite some time - x-country races. I guess it stuck with me or my body muscle memory is still there. Looking to do marathons next year - NY, Lon but that is a whole different level. Try and just get into a rhythm and stay there as if I'm on autopilot unless there's hills etc. where there are on NY 1/2 and not worry about anyone else. Even then the hills are autopilot and the downhills. Not even sure my form is that great but when it feels "effortless" at times, I take it the form is good but not always easy to keep up.

[@brenk7764]

Thanks! I learned a lot from this breakdown video, please offer them when you can.

[@CSRunner7]

Yep my Half Marathon time is far worse than predicted based on my 10k PB so I need this!

[@JamesDunne]

You’re not on your own there! Hope the tips help 😃

[@CSRunner7]

@@JamesDunne Yes. I’m always interested in my run form and analysing it as well so definitely like these kind of videos 👍

[@goodyeoman4534]

Don't over rely on a watch or device.

[@Marina-pi4zw]

Yes please I would like to see more of these analysis videos

[@Pitichou37]

Uneducated comment here, bare with me. I've watched a lot of ("claimed") experts videos on running form & posture, I'm just trying to make sense. At 6:32 isn't looking at the first point of contact between the shoe/foot and the ground irrelevant, because there are no forces involved at that point? The body has momentum, and if we look a few milliseconds later, the foot and leg will be in action/tension, while being just under the center of mass (shoulder/hip/knee/ankle alignement) A little later in the video, we can see that the leg (and muscles) are under load when they are behind the center of mass. So I don't see any overstriking, but I'm not an expert. Would love some clarification on that.

[@JamesDunne]

You're not wrong in that peak loading happens under CoM, but it's the nature of the loading pattern from initial contact through loading response that gets influenced by where initial contact occurs vs CoM, and for the sake of easy practical assessment, the knee. Here's a good visual representation: kzbin.info/www/bejne/rYbcgGymhceKf8k

[@Pitichou37]

@@JamesDunne thanks for the link and comment 🤩🙌🏻

[@Anne-qj6xo]

At 63, I am on the downhill slope. Talk about frustrating. I also can't run as much. Long runs went from 12 to 8 miles. Now I know why there are fewer runners over age 62 in races. It just is almost too hard.

[@originalArchie]

I'm a 62 year old runner , what helps is strength training in the gym , it was physiotherapist told me that 3 years ago and it really works , so never give up 😊😊

[@d314159]

There were 17 in the M60-64 category of Ganger Farm Parkrun last Saturday out of a total field of only 198. That category was probably the most stacked of all the categories! I have MS and an artificial hip but at 63 was still first in the category. Yes, it's hard. But believe me, it can get a lot harder still! @derekrunsagain

[@nutralizer01]

superb video-! i just ran half-marathon yesterday. This is just what i needed to take a more scientific approach!

[@JamesDunne]

Thanks, Ed! How did your HM go yesterday?

[@nutralizer01]

@@JamesDunne Well, I guess, im just sort of a beginner and that very my very first half! 2h 2min. I've only had the experience with 5km and 10km before. (also participated in sort short-distance contests). But I think I didn't do that bad in terms of overall pacing (at a farily continuous 5:45-5:55 per km pace). Breathing felt pretty good until the end of 21km run to my surprise. It was not as difficult as I had imagined. But I do think I really should work on my posture, strides to push myself a little bit harder (my cadence was around 172), and fore-to-midfoot drops. And I definitely want to increase my overall speed without going through early burnout from outpacing.

[@ihadnoideathatgoogleallowe6551]

I always wondered about this too.. I knew someone who ran a Marathon with just +45secs/km of his 5K PB. There's no way I could do that, even running at +2mins/km will still be challenging for me. I always wonder what could be the factors that allow him to do that while people like me can't. Maybe a good topic for your next video James! Cheers.

[@Nyelands]

Is that unusual? My 5K pace is about 4:10/km and my marathon pace is 4:45.

[@Paragelmen]

​@@Nyelandsyou can be faster in 5k, if you want

[@ihadnoideathatgoogleallowe6551]

@@Nyelands oh wow, that's awesome. I don't really know if it's unusual but... How 🤯

[@ervinsreinverts9773]

Just stumbled upon this video and would like to know if you'd still accept a running video for analysis? Being relatively novice runner (a bit over 2 years; I am 50 now) I haven't had my technique (or more likely lack of it) checked by anyone so am really curious what a professional would say and recommend. :-)

[@JamesDunne]

I am indeed! Would love to take a look. See link in description :)

[@ervinsreinverts9773]

@@JamesDunne Thanks! will try to convince family to film me during tomorrow's workout :)

[@JennaOnTheBeach]

​@@JamesDunnehow about now, still accepting entries? 😁 Am desperate!! A former runner and would-be-again with ITB and stride length problems 😂

[@ElectricHorseman66]

Hi, I have to disagree on part of your analysis and the offered solution. Your runner absorbs the impact forces, instead of using the free recoil, losing momentum, causing significant braking and therefore have no other choice than advancing his legs in front of his center of mass and pushing off every stride in order to maintain his pace, Instead of using the impact forces and elastic recoil to propel his center of mass onto the next landing. The straight leg his the result of all the above, not a cause. The solution is learning to become elastic and strong upon impact with the appropriate tension in the tendons and fascia, with appropriate drills that will help in rewiring the neuromuscular connection. Then progressively getting that center of mass closer to the grounded foot upon impact and benefitting the free elastic recoil with optimal body alignment during peak load.

[@jsb_running]

I can run a sub 21 minute 5km but my running form, is, I believe, dreadful! I have a very high cadence and when I saw pictures of myself running, I look like I'm fast walking rather than running. My knee doesn't move forward over my other foot like it does with other runners. I think I'm reaching forward with each stride and my legs are too straight. Obviously I need to try and correct this. How much difference would it make to me in terms of time to improve my form?

[@OPAgusta]

You are probably tiptoing?

[@wizzyletsgetbusy6878]

Most of these runners don't have good arm movement. Good arm technique can really help when tired.

[@aw-qs6wt]

Why don't you run fast with all these reasons. To be fair. It is nice, that you mention, that you also have to run fast to become fast 3:08. Kind of different from your previous videos.

[@aliyahmaida6163]

is it important to run faster just for health?

[@sschwen8050]

Because I’m old and slow?

[@JamesDunne]

Most relatable comment of the lot? 🤣

[@jonibangs1797]

and fat (me)

[@arnoldarnold4474]

Sir how to cure from it band syndrome

[@JennaOnTheBeach]

Yes!!! Please 🙏🏼

[@arnoldarnold4474]

@@JennaOnTheBeach cured sir

[@yamahass66]

@@arnoldarnold4474 What did you do?

[@deshkanagrikhoon]

Steve might have started too fast for the Half Marathon distance.

[@JamesDunne]

Yep - him and just about everybody running a HM or marathon for the first time!

[@alanobrien3252]

Wat about the 30 20 10 routine in blocks of 4 every 5 mins

[@akvabelam5483]

I never heard of this one! What is it exactly about?

[@rajatswain9986]

Story got deviated.

[@pdigital247]

So what are the 5 reasons? The video is all over the place with no clear identifiers explaining the 5 reasons. I mean there’s some good info but the transition into new info isn’t clear it’s one of the reasons. It’s just general running info.

[@JamesDunne]

1. Lack of aerobic base 2. Not following a progressive plan 3. Only training at one pace 4. Plateauing 5. Poor running form

[@DailyRunRide]

I can do this, i will upload my video in this channel :D

[@pavel7114]

I run slow because I'm fat, that's all!

[@piotrpiechota7020]

28:30 is amzing result