RUNNING FORM - Fix This Hidden Mistake to Run Faster, Pain-Free

There are some important aspects of running form that most runners ignore, and in doing so they will struggle to find their perfect running form. In this video I take a closer look at Debbie's running technique to look for clues as to the cause of her running injuries, and help her run faster.
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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!
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[@bobgarbett3229]

I’m speaking for myself here not about your excellent videos; Running really can feel like a complicated pursuit! I’m in my 70s now and have tried with some success to improve my technique, form, rhythm, cadence, speed etc etc and I must say I’ve done all of the above and seen minimal improvements. In my 20s it seemed so much easier! It can be a minefield watching all those videos from so many different podcasts telling me to do this, do that stop this stop that etc etc! My goal as a now 70 year old is just to run faster yet it seems so hard I run around 55k a week and my best time for the 5K is 25:40 I want to run sub 24mins my improvements in the last 18months have been in seconds only! ( frustrated)

[@funwithmadness]

This was definitely useful for me as I know that I have a bad habit of doing that "fish tail" motion. Now I have something to try out to correct it. Tell Debbie thanks for being a guinea pig for us! :)

[@jazzcrl]

Hey James, glad to see you back with more frequent uploads. Any chance of doing podcasts? 🙂

[@JamesDunne]

I'll never say never. What kind of thing would you find interesting from a podcast? What do you feel is lacking in the running podcast world at the mo?

[@Jaxon-ke2gk]

Every like this comment gets i will run half a mile.

[@Jess-Rabbit]

I am surprised her hip hinge wasnt discussed. It looks like the hips are quite a bit back which is likely causing the heel strike. I thought we were supposed to think about falling forward at the ankle and not at the hip like most wrongly assume. Also neck is craned upward, likely also caused by hips being far back

[@jessesavvy]

I loved this style walkthrough and would enjoy more. Thanks for the great content James!

[@JamesDunne]

Thanks Jesse! Lots more of these coming your way soon. I appreciate the support.

[@joemoya9743]

Nice eval. But, ...Just hip? I believe an observation of her foot placement relative to a natural arch flexion for each foot during hip rotation would also show some issues. If you could look at her barefoot placement, I think you might see the left arch is less flexible and the right arch is compensating with excess flexion. Or, the right arch is simply weak and rolls from outside of foot to big toe to easily compared to the right foot. These sort of arch foot placement issues will also cause the hip internal collapse/shift. This ankle biomechanical difference will also cause ("high hamstring") hip issues AND explain the plantar fasciitis. A combination of proper ankle AND hip/glute exercises would go a long way to achieving better running form, reduce injury potential and fix her current problems. IMHO, pain avoidance is the single biggest cause of repetitive use injuries.

[@chrissmith6495]

I believe the root cause is plantar flexion of the ankle/foot and the solution is dorsiflexion.Simply,the toes need to be pointed up when bringing the foot up and then ,as a possible cue, "toes up" at the point of "toe off".

[@thokar81]

Having the same issues, thx! Already working on my hip rotation and gluts.😅

[@PauloPereira-he6hl]

I'm always looking to improve my running technic... But it's hard... A runner told me just keep running and you will improve with time. Thanks for the video very interesting 🤙

[@skybiz4520]

We looking at long jumps at very low cadence and over striding as results, plus she leans forward as "question Mark ?".. Injuries telling her to shorten steps keep body straight, hands higher with angle closer to 90 and improve cadence.

[@NikoSaario]

Really great video.

[@JamesDunne]

Glad you liked it! More like this coming up in the next few weeks...

[@_1C5YS]

love these videos, what software do you use to analyze this video submissions? Would be helpful thanks

[@JamesDunne]

Thanks! It's called OnForm

[@potblack7951]

Pretty good analysis on here imho..

[@JamesDunne]

Thanks!

[@jseales86]

great, Great, GREAT video! What must we join to have you analyze our run form? I have had multiple people work on mine for years and still can't get the positive result.

[@JamesDunne]

Submit a video via the link in the description and I'll take a look.

[@jimperry4420]

What shoe would you recommend for a heel striker?

[@In_heal]

Minimalist shoes with wide toe box or run barefoot... Everything will be reset

[@In_heal]

I think she has to improve her foundation before running with good foundation program ( strength, flexibility n Mobility).

[@JanneRasanen2]

She looks to lean forward with the torso at the hip. A straighter more upright posture would be better.

[@gainde1137]

Arms are too low

[@JamesDunne]

Glad you agree! I addressed this towards the end of the video.

[@martinjohnson2549]

Arms movement is wrong, her core is rigid, so at the end her ankles are flapping around. It is sort of opposite to ducky running style, a lot women have.