Running Form: Correct Technique and Tips to Avoid Injury

Here’s some tips and cues on how to run with proper running form. Whether you want to sprint like Usain Bolt, run your first 5k, or train for a marathon, the same proper running technique applies.
In this video Brad Kearns teaches the often overlooked skill component of running so you can avoid injury and maximize your training. With proper running form you can increase your running efficiency so that you can run faster and longer without getting tired.
For more tips on how to avoid and recovery from injury check out Brad's videos on how to cure plantar fasciitis ( • 2 Stretches To Heal Pl... ) and the best shoes to prevent plantar fasciitis ( • The Best Shoes For Pla... ).
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And to learn more about the best way to train for endurance sports while maximizing health and enjoyment check out the Primal Endurance Mastery course where Brad has more in-depth tutorials on proper running form:
www.primalblueprint.com/colle...
Check out Mark's Daily Apple: www.marksdailyapple.com/blog/
Sign Up for the Mark's Daily Apple Newsletter: www.marksdailyapple.com/
Facebook: / marksdailyap. .
Instagram: / marksdailya. .
Twitter: / mark_sisson

[@alrahmanonline3113]

Who's laying on a bed when watching this

[@MrCageCat]

Nope. Outside, getting warmed up, ready to go for a run 😋

[@Hello-hn9kq]

I'm getting ready for my run while listening to this

[@tallst1]

Al Rahman Online jokes on you laying on the ground😅

[@joedrumer9029]

Now i am there😁😁😁😁🏃🏃🏃🏃🏃👍

[@trizaalmeida3057]

I am sitting on an bead

[@faizkhuzairi1221]

Crazy to think that 15-20 years ago we’d have to hire a coach to know this. Now it’s free online and everybody can learn. Thanks Mark.

[@jayluis189]

Or look at a health magazine lol

[@explorerblogspot]

there was a time when people were asked / invited to run for charity / events. Now, people pay to run at events.! (Time changes situations..)

[@Paulkuriansunny]

Nothing's free

[@faizkhuzairi1221]

@@Paulkuriansunny yeah I know but come on Paul, you know what I mean.

[@RajasekharUK]

All good things & techniques must be learnt from nature freely 😄

[@georgehead8951]

I did this technique this morning and OMG! It works!!! I was careful about alignment, foot placement, and the circular motion. I feel fantastic and my knees are NOT throbbing!!! Thank you!!!

[@marksdailyapple]

that's great to hear!

[@nicholas2827]

George Head I have a veterans race tomorrow, I’ll try this!

[@cristinavazquez4858]

this is so useful for me about to run a 12k for first time

[@djmccormick]

I was the poster boy for lazy foot without realizing it. After recently taking a couple weeks off to heal, I just put these tips to use in my run this evening and I have zero pain. Normally I'd already be aggravated. Thank you!!

[@goutfromfriedokra3936]

@@marksdailyapple landing foot, what part of foot should I land on?

[@vincentaurelius2390]

I always thought I had good form until the day I caught my reflection in a storefront window. I realized I wasn't running. I wasn't even jogging. I was just shuffling along and still getting shin-splints due to my terrible heel-strike. My point is that I did what felt natural and it was completely wrong. Good form is not instinctive, it must be learned. Thanks Mark, for a very instructive and useful video .

[@NoKKamiii]

after watching this video I realized I had the same problem lmao

[@JoshNishitani]

I hope you realise that this isn’t good form either. This is so inefficient, wasting a lot of energy vertically. You shouldn’t be lifting your knees that high jogging at 10min/mile. The only reason it looks good is because he shows you absolutely terrible form for comparison. Take a look at the Kenyans if you want to learn how to run properly

[@NoKKamiii]

Yeah dude totally, but I’m talking about the lazy run since I’m still trying to fix my run form, will take your advice tho :)

[@joyfulcolouring7372]

Exactly, I've lost the technique and starting from.scratch, this is how we should run.

[@rauberhotzenplotz6657]

You're wrooong... good form is instinctive, you just always have too many bad influences through your societal living conditions for your instinct to come through. Also the deforming of your foot through lifelong wearing of normal footwear and maybe bad sleeping posture. It's no wonder you lost your instinct for this and never gained awareness for it. Otherwise you wouldn't have to learn good form.... fish also don't have to teach each other how to swim most efficiently. It's pretty bizarre.

[@tomk4756]

The 3 things that enabled me to massively improve my running capability were the following: 1) SLOW DOWN!!! I was running way too fast, which was exhausting me very early. I've found that they best way to go is to start slower, and naturally increase pace as you go along if you wish. I know that sounds strange but it seems to be the case for me 2) Get a better technique. This is very important too. With the correct technique (as shown in this video) you seem to just go faster with far less effort. Its amazing! 3) Eat healthier Ive stopped eating sweat treats (biscuits, cakes... I still have honey and a bit of sugar though) and drinking caffeine This may not work for you but I just thought it may be a useful read. Thanks for reading!

[@okashagnosis]

Good analysis

[@tomorrowcomestoday1621]

Regarding caffeine in my experience have served me well on moderation. 2 cups per day at most. 1 in morning, other after lunch. It's all good if you don't exceed the caffeine in the body

[@tomorrowcomestoday1621]

And sleep well

[@freedomordust2957]

Progression works for me as well. The muscles need warming up first

[@jguix]

Train less and train better. I'm learning that overtraining leads to injuries and it makes harder to achieve your full potential. Now I don't use to work out two consecutive days, or I do different workouts like strength or stretching. I avoid training when my legs or joints are in pain from past workouts and I stop when I feel I'm about to get injured. The last statement might sound silly but it took some time to learn in my case.

[@mtmatt6111]

Really appreciate that slow running form was actually demonstrated for newer runners. The bicycle analogy was especially helpful and after a few days I’m surprised how much farther I’m able to run. I added an additional mile in just two days - albeit I’m not setting any world records.

[@saleemshahzad4215]

😅😅

[@orcusdei]

The problem is, that for newer runners if they have no condition at all and they try to do "strong legs", they die off within first 10 minutes, because all their energy is wasted on turning legs around. You can see it in the video too. It seems easy for Mark, because Mark has plenty of strenght to do it seemingly easy, but you can see in the video how a lot of his energy is pushing him up instead of forward and all the circular motion is wasted compared to lazy-legs, which are NOT effective in higher speeds but in pace like 8-9 minutes per km it is muuuuuch better choice.

[@mtmatt6111]

@@orcusdei - Thank you for your comment. That makes sense.

[@ohMAHsugarplums]

@@orcusdeiAgreed. That strong legs will burn out your energy SO FAST as a new runner. You’re going to need a lot of strength training to be able to bounce like that.

[@increasingsun]

true. honestly what technique he showed puts even more stress on the legs. its weird@@orcusdei

[@joyfulcolouring7372]

After 14 year absence of running, and now going into my 3rd week of running, this video has just probably given me the right technique I've been after, thank you.

[@littlemissbelly576]

@Gustavo L I see what you did there

[@Avalanste]

5:17 How most people think they run like in a marathon 4:31 How they actually run in a marathon

[@oscarstenberg2745]

The "good" form looks tense and kinda comedic. At least the lazy one is relaxed...

[@riddhimasinha3349]

Lmao

[@user-yx3xt2op3v]

And the music though)

[@bendtherules0]

Lol

[@raykameldinachhoru7625]

No u r wrong

[@pychow13]

I've been getting shooting pain from my kneecaps on my 10km+ daily run, and was feeling really bumped that i might need to scale back or stop running altogether. I chanced upon this video and realised I've been lazy running. I tried out the techniques this evening, imagining i'm cycling, with spine straight and lifting my feet up like running on hot lava. And yes, it felt really awkward at first, felt like i'm just running on the spot, up down, and yes, my speed was slightly slower than usual as I also took shorter strides, but wow, no pain throughout my run! I'm a happy runner again, this is such a lifesaver! 👍

[@Rycamcam]

I ran 1.5 miles with "strong feet" and my calves / lower legs were on fire. "Strong feet" did absorb a lot of impact, which was nice, but my heart rate was higher than when using my normal crappy form because it took more energy to perform. I could see how this would not only make you a faster sprinter, but also would cause less damage to your joints. That being said, I assume it'll take quite a bit of training to strengthen my legs to utilize "strong feet" efficiently. I'll keep training, thanks for this tip, Brad Kearns!

[@bendtherules0]

True, i feel the same way sometimes. That standing straight takes a lot of core strength, which you gradually lose while running for longer distances.

[@speedcoach6805]

Overloading the calves is a danger when making the change/improvement. But this can be said of starting anything new. Takes perseverance. Supplementary strength training is important too.

[@artartek7854]

Sorry, this video doesn't tell the whole truth. The strong foot should only be used in fast running, over 20 km / h. and in short distances, less than 1 mile

[@wallstreetoneil]

@@artartek7854 Not exactly true - it is the way all track runners run, and the distances they run doing this method will far exceed 1 mile - it is also how all elite marathoners run, but they are also running at slow, but fast for normal people, track speeds equal to 34-36 second 200m pace - which requires this technique

[@ashhopteach2939]

@@artartek7854 Thanks for this clarification! I'm running a 50 mile ultramarathon in May and I thought this would be near impossible to keep up the whole race!

[@fatemahshatar1059]

hahahah that lazy foot got me laughing, that's soo me when I'm too tired

[@navedalikhan6742]

You looks so pretty when you slie

[@chajongdavid9975]

Hi

[@thatdumbguy6075]

Me even without tired, lol I normally run like that, and I am always embarrassed that I run funny

[@prashantkumar-pb3ee]

Hehe..

[@ziaullah4171]

hahaha

[@peittoburrito]

Thank you for demonstrating the bad form as well! I've had hard time trying to learn proper form as few youtubers seem to show the difference between the good and bad one

[@dcro9903]

I was amazed at how well Mark's advice worked on pointing your toes upward, using my Achilles heel as a spring , and mimicking the bicycle pedaling motion during running. I have been running consistently for fifteen months but often my form was extremely sluggish, slow and painful. I was literally dragging my feet. Yesterday, I incorporated these techniques and I was relatively pain free and a little faster. Honestly in the middle of the run I felt surprised and grateful on how well these techniques worked. As stated earlier in the video, even though running is a simple activity it is paramount to learn good technique to make the running motion more efficient and to avoid lingering injuries. Well done running presentation!

[@tpmcneill910]

A friend and I are starting to walk/run. This is great information. Thank you!!

[@Juggernaut_Jr]

I've watched a lot of correct form techniques when running and this is the best one yet. You've managed to explain something so simple, simply with providing examples along the way. This is how a how-to video should be done!

[@maxfields8875]

I tried this in my house and I feel this is the actual best guide for technique over any distance period not even from professional coaches or runners have I heard this yet. Thank you so much :)

[@CassieSmart365]

😂 Even in his “bad movement and FORM” he still looks better than I ever have! Thank you! I’m ready to try these tips.

[@thr3at26]

Same here. My form is embarrassing 😕

[@DanielDean_]

@@thr3at26 ya

[@saketpatil9969]

Holy shit I had such bad form and i used to think i am the only one

[@mertkabasakal5312]

Thank you for your good advices Mark! I really admire people, who get excited about what they do. It is obvious from every gesture you do, that you love what you are doing. Keep up the great work :)

[@aditibansal8039]

This is indeed the best video I have seen without fast-forwarding it at any point! so well explained.

[@mishaalshariff4890]

Very very helpful!! Applying this as I run whilst watching- can already feel a profound difference! Thanks so much!

[@heartborne05]

Thanks a lot for great explanation, incredible to observe how my knee pain fades away after paying attention to this technique.

[@dapagu2004]

Thank you Brad! You’re the best.

[@TheLDP]

This is amazing. I never noticed how my run was until now. I’m not a runner at all but just changing the technique, I’ve noticed I’m moving a lot further than I normally would. I was guilty of the lazy foot and sometimes still am with my asthma; but this technique helps and the way you broke it down was solid. Thank you very much!!!!!

[@shadysid5570]

I watched so many videos of people explaining correct form. This one is best and suits me. I tried this and felt better. Will follow through.

[@kaikart123]

So all these years I've always wondered why my plantar fascia hurts everytime I''m running, jogging, or walking too long. I thought I had plantar fasciitis. Turned out all I did was this "lazy running" where I propel my legs using my toes. This apparently took a toll on my plantar fascia and make blisters on my big toes. Now I am using my calf and surprise surprise, no more pain in the feet after a long session of walking or jogging.

[@depressedcheeseplatter376]

That's true I never think about my form untill I watched this video thank you I will try your techniques and see if I see a different

[@nicolefriend4096]

This video has seriously helped me out so much!! You answered all the questions I couldn't find anywhere else online. Thank you!

[@belenrodriguez2566]

Omg thank you this was very helpful. I just came back from a short run and thanks to you I know I’ve been running bad and I will correct myself now.

[@MaryOKC]

That’s me! Collapsing into the ground....I bike .... and often wondered why I’m not running like I bike...thanks for the tips.

[@deonjones2800]

I was actually just walking, and I also have been running for a couple of weeks and man let me just say I’ve been in excruciating pain, from Shin Splints all the way up to even feeling the Lower Back pain. I stumbled across this video and I began to refocus on what I was actually doing While I was walking and guess what ? It all went away like a magic trick. I was a lazy walker and a lazy runny but the bike pedal analogy really helped me refocus and even tho I’m far from perfect at this point this advice really helped out ! Thank you so much !!

[@LaasyaNritya]

Thank you for sharing the techniques so clearly. I am getting ready for my run and will start implementing the techniques you have shown.

[@decayedspawn8101]

I'm dealing with minor side knee pain after I'm done running. This video was very helpful. I'll be sure to do all of what you'd said next time I go running. Thank you

[@belgiandip8682]

Honestly one of the best technique videos I've seen yet. Straight forward, not too much fluff, and I think I get it now. Can't wait to try it! I was under the impression for some reason that maybe my body should not bounce at all but that hips should almost stay parallel to the ground the entire time. So I avoided any "bounce" (like off my heel), thinking I was doing my knees a favor. We'll see next run. Thanks!

[@willudallmusic]

I've been 'told' that too 🤔 I am a bouncy runner, and it was terrible for my knees. I think you need a higher level of leg strength (gym strength training) to run like this video. I am trying to improve as well...

[@casuality911]

I just realized that I've been doing the "Lazy Foot" running all this time. Thanks a lot for the correction! :D

[@Taalmagic]

Thank you mark. After 8 years of riding a bicycle for cardio, last month I took up running 3 times per week and realised that my technique sucked and the first few sessions were also using the wrong kind of footwear leading to a lot of foot pain. Videos like this one and many others have really helped me isolate and fix issues in my technique and I have been running pain free these last couple of sessions. Many thanks for this video. 🙏🏽

[@thegivpmn9565]

Ohh my Godd!!!! Finally , i found a video that actually explains sprinting for a beginner like me. I now realize i always had poor form and thus always felt pain in knees and ankle every time i went for running. .. .. Glad to hear all these useful tips about proper form... Thanks .!!

[@atharvaghangurde167]

Thanks for a great explanation it helped me a lot to improve and to reduce injuries... earlier I got a shin-splint due to the striking heel .....at first I didn't think it was because of wrong technique but yeah technique just made my problem solve

[@arabpatigamingyt7649]

You are the only youtuber who gave me the way to correct my mistakes 😊🙏love you sir from india 😊

[@WinningInters]

Thank you. This finally explains the heavy leg feeling I get whilst trying to get into running ... well jogging really. Makes a lot of sense 👍

[@MrTrackman100]

Wow. I'm a long-time runner/sprinter, but I never realized I did lazy foot when just warming up with jogging. More conscious of correct form at all times now. Thanks!

[@armanzangeneh9950]

that's prefect. I understood that I was running WRONG my whole life. Thanks a lot.

[@ArunMPEdison]

Thank you, this was a great technique, hope it save from some pain and highly pro active to avoid them.

[@davidserrano7935]

Great video!! I watched many videos like this one, but none of them mentioned the flexing of the foot, which is super important.

[@fionelianating8274]

You are the most wonderful teacher who presented running techniques across in such a digestible yet impactful way. I like all the examples you used for technique visualization like : choo-choo train, riding bicycle, running gracefully like a deer.... The task of correcting running technique suddenly become much easier. Awesome !!! 😊👍👍👍👍👍

[@p5rsona]

I think I'm finally starting to understand the correct form. That springy-ness is key to run faster and more efficiently. So many components involved to practice, I would argue running is extremely technical.

[@BillyBobby123]

At 1 in the morning, I've realized why my runs have been so messy. Thanks!

[@zhangryan1516]

Thank you so much, I was always running with lazy foot, this is like opening a new world to me, will try it with my next run.

[@marvafield9026]

I will try this on my run tomorrow, thanks for the advise.

[@erinschillings]

Lazy foot here!🙋🏼‍♀ thank you so much for all of these tips! Can't wait to fix my running posture!

[@bunnyman6321]

Has your running improved?

[@rickyang6134]

This really works. I tried it on my 8km run. Not only did I feel less tired and more energetic during the run, there were no or very little sore muscles post run! I thought it was going to feel awkward but it wasn't. I focused on lifting my knees, swinging my heels as if to touch my hamstring and looking about twenty metres ahead for posture.

[@bradleykearns1965]

thanks for the note great stuff keep it up!

[@firacingast]

Unbelievably helpful. Thanks again Kearns!

[@ravinelala2084]

Thank you for the coaching tips, this is definitely helping me.

[@yrnseventh]

I just found this video last night, and this morning I ran 5 minutes faster in the same distance as I usually did. Thank you very very much 🙏🏽

[@michaelshawusa1]

So you ran for 5 minutes?

[@sharkbite4683]

@@michaelshawusa1 I think they mean that they just ran 5 minutes faster from how fast they usually run. For example if your time is 30 min and you run 5 minutes faster the next day you would run the same distance but in 25 minutes

[@michaelshawusa1]

@@sharkbite4683 Deeerrrrrrp. Can’t take a joke huh?

[@sharkbite4683]

@@michaelshawusa1 oh sorry I didn’t know that it was a joke. It’s hard for me to tell

[@THERE4fabrications]

One thing I always like to practice for better running technique is to run with a “quiet” upper body. If my visual horizon is bouncing then there is a good chance I am landing vs propelling myself forward, which is less efficient and more importantly more jarring to the body.

[@valeriepierre7297]

Very helpful and straight forward. The bicycle tip is all I needed. Thank you.

[@juanreza694]

What a great instructor and very informative, thank you sir!

[@dipdobdab9202]

Beginner runner here. I have just completed a charity challenge to run 100km within the month of July. For pretty much all of it my legs were in agony. I found this video and just done this technique for my very last run of the challenege, my legs were absolutely fine. Can't believe I run 95km in pain, when it was just down to this. Many thanks for this, it will help me alot going forwards.

[@today-nl]

I have watched tons of running tutorials and this is definitely one of the best. Thank you!

[@ondrahavala701]

Definitely worst running shoes this Guy wears😛

[@ivi122]

Yikun Yu I agree. He is so good at running and explaining the proper way while making it funny too 😆

[@TrueHypnosis]

Thank you so much sir! This completely changed the game for me. I feel much more prepared and confident.

[@alizegarcia5911]

Thank you. I have been wanting to fix my running technique.

[@zakiyamoses1957]

When he did lazy foot with d music I laughed so hard cause that's exactly how I run 🤣 most informative video I've seen

[@garybrown9719]

Peddling a bike on hot lava best tip I've ever heard. My daughter is an excellent sprint but when she does xc she gets lazy ft and doesn't pedal.

[@matthewfraner4983]

Pedaling is inefficient at lower speeds.

[@maxkimlandmark]

I am not a good instructor, so I was searching for a good video that explains well. and here you are. you used same exact word that I also used, hot lava. This clip will help lots of people, especially to lots of my friends. thanks again.

[@mzwakithi]

An excellent video! Thank you for this content - you’ve helped me improve my technique and enjoy my runs

[@ethan6521]

This video helped me more than you know, thanks a million!

[@chrisnaden]

Yep, I'm a lazy foot runner. The bicycle running style will take me a while to learn. But I will get there.

[@haileyjane4745]

It's been a year have you got there?

[@mrace6817]

@@haileyjane4745 😂😂😂😂

[@christopherb5923]

@@haileyjane4745 HAHAHAHAHAHAHA TF

[@MR35_]

Krix, we want to know. Did you get there?

[@christopherb5923]

@@MR35_ BRUH HAHAHAHAHAHAHAHAHAH

[@arihariadi7326]

I changed the way I jog after wartching this video, and and only after few weeks, the result was fantastic, thank you so much…

[@solodolo8389]

I'm a runner and I agree with everything in this video.. loved the content 👌

[@AmarjeetSingh-nh8vy]

Big big big thanks uncle. I am following these technique and open my eyes, thank u so much sir. I am indian, student, now indian army bharti really,and go for physical test with running.dont mind my english. I am punjabi. And thanks for these techniques gives a best result

[@GauravSingh-nz7hi]

Really bro.... I mean does this really helped you to improve your running performance as I have not implemented the Sir's techniques till now but wanted to improve my running skills and performance so as in future I may participate in long running events like half marathon or marathon.

[@badfinger524]

Enjoy your videos. I’m curious, what is the optimum running form when going uphill. I notice that I alter my body quite a bit on an incline in such a way that it feels more efficient. It would be hard for me to explain how I alter the form. Could you do a video sometime on proper forms for running uphill and downhill?

[@mot_sef]

Best video I’ve seen where I can actually SEE the difference between the good and bad techniques 👍👍👍

[@georgehead8951]

Went on my 4th run and still going strong! Knees down, heels up! Working on endurance now!!!

[@pratapsinghlande4832]

Sir I m from India.Thank you So so much. This is Great Technique.Its really work alot. God bless You sir. If its possible then please upload video of neck and back stretching also. Thank you sir once again 😊💐

[@mithunbhaskar3645]

Hi Mark, this video has been very informative as i was struggling to correct my running form as i was having shin splints after every jog. I have 2 questions for you 1. How to engage the glutes while running? 2. When I use the technique which you showed in this video I get tired and exhausted too soon. Is that normal or do i need to improve my muscle strength?

[@rosmarbal]

Lazy footer here. Looking forward to trying this on my next run. Thank you!

[@muaviyahshafi]

Wow..really answered the many questions that have been springung up in my head..seems like more springing is required in my lazy foot..lol Thanks tonnes.

[@kingbain5383]

This guys a runner wearing minimalistic shoes he's an assassin. (I just bought a pair of vapor glove 4s) hopefully I could join your guild.

[@riddhimasinha3349]

LMAOOOOOOOOOOOO

[@michellejade3272]

I loved this video. I’ve learned I’ve had bad technique my whole life. Haha! I’m trying to implement these tips and it’s feels like my brain is upside down. Hoping to do my next half marathon with proper form and better PR.

[@dilipnilakhe5443]

Very well explained, i started using this technique during my morning run

[@starlord1911]

Finally someone has solved my problem thank you man!

[@beeblebomb]

Thank you! Believe it or not, I’m realizing I don’t know how to run!!! Now it’s time to practice!

[@stufoldez]

yeah its fun you get to constantly focus on form when you jog!

[@XoxhibahxoX]

Thank you for this! I find that strong foot is harder when you run slowly, would be good to get some tips on this as I definitely shuffle more as I’m warming up…

[@sajju9825]

😂hvuuy😮guz😢gg yr igx or Teh sysg edX C v gf gm 🎉b. GutNzbcs 🎉b yh be gmko HC

[@DrChadJohnson]

great video, thanks! Good production quality, too.

[@scarlettrose7658]

Thank you, I needed this info.

[@irfanbudiman2833]

Good information. Im the one who did a 'lazy foot' and I not realize it. Time to change to 'strong foot'. Of course it's start today...!!!😆

[@ahmadfauzanperdana5703]

Still hard to do that bicycle run technique since my thigh muscle is so weak.

[@alexcordero6672]

I'm new to running--as a sport. I'm so glad to see this because I think I figured this out on my own and your video is great confirmation. To your point, I figured it from trying to beat my times on my Garmin watch. I was trying to get my Vo2 up (gimicky or not) and started sprinting. I realized that I ran and sprinted better by using quick choppy steps, not the dragging "casual jog 4:31" style I was using. That an sticking to a cadence of 160 actually helped me run faster. Great video, thanks!!!

[@froger1999]

I've never heard of the bicycle analogy before and it makes everything so much clearer

[@dkphysique007]

I’m a lazy foot runner, will give this a try and I need to lose some extra weight.

[@Jesse-ii3iz]

I've never been so curious and excited to want to run more often! Who says you can't run from your problems? 😂👌

[@ahsanshaw3007]

It made my day. Thanks for sharing such amazing techniques.

[@paulamary3650]

Thank you so much for this advice, im so excited to try it!

[@DL-rl9bd]

Hey! What about the infamous “heel-strike”? In your lazy foot example you clearly had the heel strike, and in the strong foot example you had the mid-foot landing. I also noticed the mid-foot landing in your clip of Usain Bolt. I was just hoping you’d address it, but I was still able to, at least, observe it. Anyway, good video, and thank you for sharing.

[@markorcena5579]

I think you are right, that video explained a partial information on proper running, I think he should include how to land the feet correctly

[@austinado16]

@@markorcena5579 This is a very good, informative video, however, I think Mark may be over-exaggerating the movements just a little. I don't think he's doing it on purpose, or because he actually runs that way. I think he's just trying to get the movements more visible for the camera. Thankfully, he's running in Vibram FiveFingers, so certainly helps him display proper technique, and we get to see how the human foot actually functions. I think a broader look at running form would show that form can range anywhere between what Mark calls "Lazy Feet" and what he shows, (and what we've seen) with elite sprinters, like Bolt and Allyson Felix. It depends on what kind of running you're doing at the moment AND on what your fitness level is. As for the "heel strike" question, you're not really heel striking in FF's at lazy foot speeds. It's still a midfoot strike, but it's more relaxed and almost a flat foot touch-down. You're not putting much force into the ground/road in this light type of running form, so the body doesn't have much forward lean, and you're just kinda cruising along softly. I think Mark has done an excellent job here. It's tough to show all aspects and what he's talked about and shown is good.

[@s9209122222]

But... it is so hard to not run like a lazy foot when the speed is slow. By the way, I relaxed my ankle in purpose because of the pose method of running, but it seems like it is wrong.

[@davecash7669]

Such great instruction.

[@mohammedjahangir5080]

Great it is very helpful tips, thank you so much sir. Looking forward for your nxt tips..

[@bjornandcookie939]

I'm a noob at jogging, and with this video I can confirm that I got lazy feet. I'm also obese, so I carry a lot of weight (110 kg / 242 pounds). How should I train to get rid of the lazy foot? What muscles are mainly used for that spring-step? The calves? Hip flexors? I'd appreciate the help so I don't injure myself when I've finally starting taking action against my obesity. Ran my first 2km yesterday, when I started 5 weeks ago, I could only got about 500m. Progress feels great, so don't want an injury to get in the way.

[@cristobal1813same]

What has helped me build up to it is speed walking on a treadmill on an incline and try to focus on engaging your calves, after about a month of working that area, your ligaments and tendons and muscles should develop enough to engage in moderate impact exercise. I always used to injure myself without building up to it like this.

[@bjornandcookie939]

@@cristobal1813same Calves it is then. Thanks! Unfortunately I managed to injure my back, too much compression on the spine due to the impact whn running. So, I'm now doing rehab, building core muscles and now I'll add calves to that. Thanks :)

[@pac4798]

Even running with the lazy foot he looks so professional

[@captaincc5700]

Thanks so much for this, it was very helpful!

[@FuegoAzul.MusicProd]

thanks!!! its was all i need for my heel pain .... more muscle activation and lees articular tension.