How To Run More Efficiently

[@Stephen-N]

one thing i would like to add on is that trying to change the way you run too much too fast can cause injury, because your body (legs/feet etc) are not used to running that way, so try to gradually make these changes over time and as you become fitter and more effective at running you will naturally adapt to some of these posture changes. best of luck everyone trying to break pbs, new distances or if you are just getting started, you've got this!

[@sparkie007007]

Spot on! I’m learning the hard way. Currently nursing a very poorly piriformis muscle after pushing too hard too fast. Went from my normal 5k & 10k variation up to 15k+ overnight. Not good!

[@GrassFedKao]

The safest way to improve your form and running economy is to just run more and your body is going to optimize overtime safely and gradually. Essentially I like to think of every run as "practice"

[@goodyeoman4534]

It's a great point but most people simply don't have the patience to follow it. I actually did 6 weeks of just slow runs to build up my "base" and was amazed at how nearly all my aches and pains disappeared from just slowing down. I've since progressed to intervals and tempos but the aches haven't returned, happy days.

[@johnrwilker]

Very scientific and informative. Absolutely no useless banter at all. ⭐️⭐️⭐️⭐️⭐️

[@runningchannel]

Hahaha thatnks John!

[@michaelandereck236]

Come on - the banter is never useless :)

[@q06as]

I watched this last night before going to bed. While this is common sense it is seldom thought about or put into practice by this runner. I have normally run staring down about 5 feet ahead of me and always wondered why I struggled improving my pace. Well today I didn’t do that and I had negative splits on KM’s 2,3 and 4, 5 was up hill. I also ended up having my lowest overall pace. Thank you so much.

[@fat_vegan_slim]

Have to laugh at the over exaggerated "wrong form Sarah" in the video and thumbnail! But making a form check into such a simple thing will definitely help me in the future. When you're so fatigued you can hardly think, four words is easy enough to remember.

[@runningchannel]

Haha glad it made you laugh and that the content was useful!

[@leobeck]

I made some adjustments and improve my running form and now I feel exactly like I could run forever

[@gazza2933]

I'm the wrong side of sixty, so need all the running advice I can get. Thanks Sarah. 👍

[@runningchannel]

We hope it helps!!

[@tobymacalister506]

There's no wrong side of sixty, you're just in a more exclusive age category for race results and still running. I hope to join that club!

[@getdownadam]

Excellent colour coordination between the green shirt and the trees and grass. Much appreciated 😅🕺🏻

[@runningchannel]

Thank you! 😂

[@prashantdhameja5778]

Cadence here was a game changer for me. Before focusing on it, my highest run(without a break) used to be 1.5kms at max with no consistent pace. Listening to hum of metronome gave me stable cadence and now I run around 6.5km in one go with a great level of comfort.

[@robertbenham9495]

Thanks Sarah. Definitely some food for thought. I tend to look down more when I'm tired, so I will definitely give my posture more thought 👍👍

[@runningchannel]

Glad you found it so useful Robert!

[@conniec8304]

Good running tips and a cute dog wearing a blue shirt in the background around 2:46. What’s not to love about this video!

[@JMijares]

Great reminders! We often tend to forget the basics after while.

[@thecomeback-myjourneytoone8946]

I used the techniques and it made a huge difference, especially not looking down and keeping shoulders down

[@moosemafia]

Just this week I started a half marathon training plan on my Garmin (the race is in October). First scheduled run after the benchmark was a slow easy 11-12 minute mile pace and boy was it hard to run that slow at first lol. Plus I went into it with tight hammies from my workout yesterday morning. Took probably the first half mile for everything to loosen up and get my pace settled but I tried hard to keep some of these tips in mind while I ran! Honestly the easiest run of my life once I got the pacing down. Didn't feel tired at all after 40 minutes, breathing was steady, and I could've kept going no problem. Yes it was slow but that's exactly what I set out to do! I haven't been running super consistently the past few months but I'm feeling hopeful about my race in 3 months!

[@brookeworm18]

Whelp. Went on my run yesterday and thought of these things… especially posture. And wouldn’t you know that I managed to run faster longer? Thanks TRC!

[@roibee1776]

Great video. This has been something I have to continuously work on. Although I did much better on my run this morning. Appreciate ya’lls channel. Greetings from South Texas!

[@runningchannel]

Good stuff!

[@richardlevasseur6771]

Sarah’s on point again!

[@glennhans2920]

Sending love from South Africa 🇿🇦 🇿🇦 🇿🇦 😊

[@kevinandlisa4807]

Can you make a video about how to prevent side stitches and how to handle them once you get one? I only get them during races. I’d like to get a handle on this!

[@runningchannel]

We can certainly look into it Kevin!

[@desudesu8695]

My mortal enemy.... I';m off to a great run then ACK.

[@ahmadzavar07]

Thank you

[@Nitin2000]

Thanks for this - very informative for someone who is just starting out.

[@runningchannel]

So glad you found it helpful! Have you got any races/events coming up?

[@Nitin2000]

@@runningchannel not yet..but getting there. ;-)

[@mattgarner2414]

Always good to see Victoria Park on these videos 👍🏼

[@mjuk1984]

Sarah's angry arm running was hilarious! I've never seen someone run like that before. 😂

[@runningchannel]

How do you run? 😂

[@physio4me]

What a great summary ❤

[@hairyairey]

Smiling seems to help too - works for Sarah!

[@musyiripeet1927]

a very good info, thanks

[@IzzyAlcock]

Can someone help me and tell me what shoes Sarah is wearing. I love the colour

[@richd70]

Great video, this is the one thing I really need to be conscious of.

[@runningchannel]

Really glad you found it useful Rich!

[@dresden_slowjog]

Shoutout 1 to Sarah for over-exaggerating the wrong form. One can see the difference AND chuckle. Like any marathon spectator can attest, at KM39 /mile 24 I've seen plenty of mid-pack runners sitting deeply on invisible chairs. Strengthen your hip flexors, glutes, piriformis ;-). Second shout out to the editors of the video - great skills!

[@terolaitanen]

Breathing alone helped me to lower HR over 5b/m in slow runs and even more on tempo runs. Very important.

[@runningchannel]

Amazing!!

[@sarahp007]

Thx

[@mswin3585]

Managed to find the videos but may help some if the videos on breathing and cadence could be linked in the description if possible? - Both amazing videos that really helped me so thanks again! 🙌❤️

[@BalgithSangma]

What shall I do strong running and legs pain what I,ll do please answer mam?

[@jayantnagarkar1018]

Perfect

[@jennc2148]

Thank you for this great video. Is there any tricks to running in high humidity and temperature?

[@runningchannel]

We can look into it! The main thing is acclimatising and staying hydrated

[@cardiogiggoer]

Need to learn to relax my shoulders ✌🏻

[@BenKerindi]

Great video! Thank you 👍

[@runningchannel]

Really glad you enjoyed it Ben!

[@goodyeoman4534]

During my long runs I like to experiment with nasal breathing: one minute at a time, perhaps, or try to do a whole k like that. No idea if it has any benefits but I feel it's a good idea.

[@wintersprite]

I’ve heard it’s supposed to be better. I usually start to get a runny nose (might be exercise-induced rhinitis?) so I have to try to remember to bring a tissue with me. It does make the nasal breathing harder to do efficiently t times.

[@3ddfi]

2:18 left: this is the way I run when I visit my sister and chase her kids while pretending to be a monster

[@Lunar.cipher]

Does anyone know What running shoes are those in the video?

[@josecampos5917]

Could someone tell me which sneakers Sarah is wearing? It's a mizuno, I just don't know the model

[@eddieobrien6960]

Mizuno Neo Vista

[@runningchannel]

Mizuno Neo Vista

[@benjaminbrown8591]

You would be amazing doing one of those airline safety instructions

[@GrimmVessel]

In the video you suggest a 3 in/2 out breathing pattern. I feel a lot more comfortable doing the opposite: breathing out for longer than I inhale. Is there a downside to that? (I also sometimes inhale and exhale for the same amount of time, but I almost never inhale longer than exhaling.)

[@RobertShaw-l9m]

Everyone has their own style of running and I personally would find it hard to change and it didn't do me any harm as I ran under 3 hours for a marathon on it. If you look at Paula Radcliffe running she doesn't have a good style with her head bobbing from side to side, but she managed to win on it. If you want to get faster you have to train harder. It's as simple as that.

[@MattehDaniel]

I always find my running form is a lot more steady and “correct” when I do something like Pogo’s or a cadence drill before I start Really helps your brain get into the proper running form rhythm

[@Chrisspurr]

what are pogo's? /

[@wintersprite]

I heard in another video about trying to breathe through your nose when running and that it’s more efficient. It takes practice and sometimes it’s tricky for me as my nose sometimes starts to run. I have to try to remember to bring a tissue with me for when that happens. It’s annoying. my calves also sometimes like to start burning early on, causing me to have to stop and walk. It doesn’t seem to matter what my pace is or what kind of sneakers I’m wearing, and I think I’m mostly a mid-foot striker.

[@DeividasMusinskis]

Exactly the same for me.

[@kayfountain6261]

I sometimes glance at my shadow - if my shadow ponytail is swinging or bouncing too much then its an easy sign that i need to check my posture for bouncing or rolling.

[@runningchannel]

That's a good trick!

[@kayfountain8952]

@@runningchannel But not one for Andy!

[@moscowtwist7687]

Great video...and very helpful. Curious though...which shoes is Sarah wearing?

[@61js]

Mizuno

[@moscowtwist7687]

@@61js Hey, thanks...I noticed the brand, but I'm curious about the model of the shoe. 🙂

[@61js]

@moscowtwist7687 Pretty sure it's the Neo Vista👍

[@bpotato3310]

hello can you guys explain about the breathing? is it we need to inhale once every 3 step and exhale every 2 step OR inhale 3 times for every 3 step and exhale 2 times for every 2 step?

[@elantonelle]

Once every 3 step

[@akwurd]

I switched to a zero drop shoe and immediately recognized how poor my running form was. I had been over striding for my first 6 months of training! I'm a year in and smashing PBs because of it. FORM MATTERS! Also, a lot of sports medicine facilities offer running form training, for when you think you haven't quite got it right.

[@leeadams2413]

One thing that rarely gets mentioned is the hands. I,ve seen many with tight fists or the limp wrist . Normaly let them run with a pebble then lose it and be relaxed. Helps also the arm swing , speacialy the holding the handbag arm swing effect

[@runningchannel]

Great tip!

[@luanadotcom]

What are these shorts that Sarah is wearing? Thanks!

[@gingram2]

Sarah i know you guys dont really do this on this channel but im waiting for my Neo Vista's in the mail and i would really love to know what you think of them. Im so excited to try them!

[@runningchannel]

We really like them! What have you run in before?

[@gingram2]

@@runningchannel my current rotation are the Saucony Endorphin Speed 4 and the Saucony Ride 17. Before this rotation I used the Hoka Mach X, Mach 5 & Asics Novablast 4!

[@Pythagorwalrus]

I tend to ignore breathing advice because it just triggers anxiety and causes me to breathe worse than I normally would. So would it just be a stick to trying it until it gets better or are there some easy breathing things I can try doing without actively thinking about it?

[@runningchannel]

If it causes you stress and anxiety we would suggest that you focus on the other elements 😁

[@ds37]

Are these Mizuno Neo Vista?

[@runningchannel]

They are!

[@TheGiftRF]

Nice shies Sarah, should i get em?

[@runningchannel]

We really like them! What do you run in at the moment?

[@TheGiftRF]

@@runningchannel Clifton 8, Wave Rider 27, Flash 2, and Rebellion Pro 2! The Rider 27 is due to be replaced

[@dhdavidholloway]

I am not so sure about not looking down as it would be easy to trip and fall if you don't see hazards especially in winter when it is snowy and icy

[@runningchannel]

That's a great point! If you're on trails or unfamiliar terrain it's important to know where you're putting your feet. However, if you're focusing on form try and keep your head up as much as you can

[@randenlewis152]

Nice shoes Sarah

[@Sherlowa]

One thing that doesn't seem to get spoken about as much is stride length and how to increase it without over-striding. Would be good to get some advice

[@runningchannel]

We have a video all about running form and stride length here!: kzbin.info/www/bejne/b2jVl5ewdritrKs

[@MattSwain1]

I might be wrong about this but in my opinion stride length comes at least in part as a result of strength. The more force you can put into the ground then the longer your stride is going to be. It’s definitely not about reaching further because your feet should be landing underneath you

[@campingwithlisa]

I also wear barefoot shoes and had to switch out, as your more upright, smaller steps, your stride is so different and I was slower. I switch from barefoot, to zero drop to new balance, I have decided at 54 to run my run, if I do huge strides pushing off with toes. I get too tired to fast, I maybe need a sports trainer. If It was up to me I would run in bare feet.

[@JustKeepFlowingYes]

First! Love TRC

[@runningchannel]

We love you too!

[@kvan8046]

Running channel merch for said runs please 🙏

[@runningchannel]

We're working on it don't worry!

[@kvan8046]

@@runningchannel yassss legend's!!

[@Rafe63]

how are those neo vistas?

[@runningchannel]

We love them!

[@ysumitkumarsingha4693]

Can i know the brand name of your shoes ma:am

[@ZippeeKaiYay]

Really useful video. I’ve been told I have a ‘shufflely running’ style. Is that something I should correct?

[@runningchannel]

It might be good for you to pick your feet up a little more, but we can't really give specific advice as we haven't seen how you run

[@andtsech2602]

Mizuno looks soft and bouncy

[@ThePatuna]

I can't seem to get my feet up in the back whereas I see many people nearly touching their bum with their heels. Is there any benefit to this form?

[@CatsAreTheBestPeople-mm1fo]

4:41 Ministry of Silly Walks 😂

[@runningchannel]

Hahaha GREAT reference

[@ShervinLim]

Whats her shoes?

[@61js]

Mizuno Neo Vista

[@glennhans2920]

My pb in a 5km is 17:22 ..my goal is 16 minutes 😅

[@runningchannel]

Wow amazing!! Good luck!

[@karolinawozniak681]

How to start run 😢

[@mcdvtt]

Shout out to big Owen making a cameo appearing like the friendly neighbourhood pervert ✌️

[@garryhost5875]

I first want to say that i am no expert. But After watching elite long distance runners, and listening to some of them, i thougth the 90 degrees arms was not a good idea. For want i understood, since the trajectory of your arms (hands ?) goes towards the sky it gives you a "bouncy stride" making you lost part of the energy. Long distance runner tend to have a higher than 90 degrees angle so that the direction of the arms is towards the front and not the sky. The other issue with 90 degrees arms is that it's easier to send accross your body instead of keeping the parallel to your torso which once again is lost energy. Of course it's a different beast altogether for sprinter.

[@brajagopalsharma469]

❤♥️👍👍

[@SevenPillarOfFolly]

I miss living next to Vicky Park

[@runningchannel]

It's a beautiful place to live

[@ulfeliasson5413]

I am ssch a hunchback

[@danielhughes1692]

You are supposed to breathe when you run? Dam I’ve been doing this wrong the whole time.

[@runningchannel]

😂

[@campingwithlisa]

I look at the comments and wonder, why am I running. I am a thru hiker, but starting running to increase my cardio, did a 5k and loved it and want to do better able to do an ultra in my lifetime. But all this body position, cadence, striped, ground foot connection, I am lost and its making me not want to run races, because I have no idea what any of this means, well I know what they are as I looked it all up. I came from being a sprinter in HS and i dont remember running being so difficult. I want to be able to win races, run fast for longer but the comments are discouraging. I mean if you dont have a ton of money, you dont have a coach at 54 telling you to run like this or that, I am seeing ppl running 9-11 in here and saying that is easy, heck I am running in the 12’s, so apparently I am slow as heck, I go out and run at night, do intervals, do a long run, etc, added some strength training i find myself spending more time worrying about how my feet land and if I am running right then enjoying the run.

[@AdamAnderson-y2q]

My running sucks😢

[@runningchannel]

We're sure that's not true!

[@HobbyAsylum]

[@autumnoley4046]

I found the "science" the podcast was missing 😂

[@runningchannel]

😂 should we start talking about this in the podcasts?

[@FCTheHunter]

You should never force your breathing, that’s bad advice

[@wintersprite]

I watched another video that mentioned learning to try to nose-breathe when running rather than breathing through your mouth, if you can. It is something that takes practice and can be tricky if you end up with your nose starting to run like mine does (I have to try to remember to bring a tissue with me).

[@fergusdenoon1255]

​@@winterspritethis doesn't sound like the most optimal breathing technique and seems more like a flex than anything else. For best results you're looking to a) fill your lungs with new air to extract asich new oxygen as possible and b) expel as much of the created carbon dioxide as you can. So short sharp inhales that fill lungs using mouth and nose, and long extended exhales that empty your lungs of the carbon dioxide by product. Discovering this was by far the biggest improvement in my running, you get a noticeable instant benefit, and over time your lungs capacity gets larger leading to increase in vo2max.

[@runningchannel]

Why do you say that?