Mastering Running Form: Essential Tips for Injury Prevention and Peak Performance

[@robertjones7023]

About 5 years ago I started training for a Corporate Challenge (but had bad form). After, I kept running 3-4 times per week, about 2-2.5 miles. Then I thought it would be a great idea to push my 3yr old in the stroller while running. My knee started hurting so I ended up walking home. About an hour later my knee looked like there was half a golf ball sticking out of it. It was filled with fluid and my knee had tendonitis, all around, especially in the patellar tendon. My knee has never been the same, It is always tight. I've now fallen out of shape. I've had enough! I am finally ready to buy another pair of running shoes. However, I'm doing my research first on the proper form because I am pretty certain I was doing the heel extension break the entire time. This video was one of the only ones that made sense to me. I appreciate you, Thank you!

[@replacement77]

Very useful indeed. Thank you!

[@TadeuszCantwell]

That's a really interesting tip about the arm movement. As I was running in place yesterday to a 180bpm song for practice I noticed moving my arms more helped. I'll try to incorporate that into my next run. My coordination can do with more work!

[@gustavmarcus7737]

Excellent advice.

[@Spreciado92]

Great videos! Subscribed

[@kathima6459]

Thank you so much for this very helpful video. I have been struggling with my cadence for awhile and, with your help in this video, I am beginning to see slow improvements in my cadence after just a few weeks... With no increase in heart rate! Thanks again!🙂

[@andrewm3934]

love your channel - reminds me of Chi Running that i used to try and do - the whole lean forward thing

[@MultiThunder1234]

The problem I have is my arms swinging to the center of my body, very much like how Abby Steiner does, I was a sprinter before and kinda developed that habit, I have been correcting it a lot recently so my hands stay to the side but there are so many people out there which have an almost cross body arm swing which really isn't helping them open up their chest because as the arms swing across it intuitively rounds the shoulders compressing the chest back instead of opening it to facilitate easier nasal breathing.

[@SonyaLooney]

Was this filmed at Manzano High School in Albuquerque, NM by chance?

[@paulbrotherton8583]

It’s looking cold there. Loved this little video. I’ve been running for a long time and really enjoy these extra little tips to help look after form and my joints. Thank you for your regular ideas. Happy running sis.

[@RunningWildSandi]

Glad to be of help! Thanks for watching!

[@longruncoffee]

Always super helpful videos! I would love to your opinion on asymmetries in running form. I feel like I personally plant a much stronger strike into my right leg and I definitely start to feel it.

[@damianreid2452]

I've noticed you have the Coros Apex Pro. I recently bought the old version. Was delighted to realise it had a metronome but less so when I realised you can't have it on in the background at the same time as recording a run. Is yours the Apex Pro 2 by any chance? Separately, and on the subject of running form, one cue I've used for a while now: think Canadian log rolling (birling). Imagine planet earth's a big old log and you, the runner, are stood in one place, actually attempting to push the planet/log backwards, faster and faster. It's a weird prompt but I always find myself naturally leaning forward a little at the ankles and making the most of my kick.

[@dinicti]

That was wonderful, I really liked the cadence portion as you summed up my mixed feelings on cadence incredibly well! I especially liked trying to focus on the arms/shoulders--will do that today! Thank you

[@RunningWildSandi]

Thank you for watching!

[@ksteege]

Thanks for the info Sandi - I am someone who has tried most things to increase cadence and always looking for something else to try - I am curious what are your thoughts on that Asics study that talked about stride vs cadence runners - it seems to me so far the only time I can really get a quicker cadence is at higher speeds. My cadence naturally increases there but at slower paces it is quite low around 160 or just over and I cannot seem to increase it without increasing pace... thanks!

[@Kelly_Ben]

Same here. Did you try using high BP music? That's my next challenge.

[@ksteege]

@@Kelly_Ben haven’t tried music because I don’t really like listening to music running outside. I may try treadmill with it but I’m almost always slower cadence on the mill. I have tried the metronome outside so basically the same thing but to no avail.

[@RunningWildSandi]

I have heard of the Asics study. When I talk about cadence, it's more about reducing impact stress and I look at studies more like this one: www.ncbi.nlm.nih.gov/pmc/articles/PMC7450991/ (There are quite a few studies showing this) With that said, I certainly don't think a runner has to be at 180. A lot of people in the 170s do great and cadence will go up at higher speeds. If someone is in the 160s, running well and not getting injured, I might not bring cadence up. But if someone is getting injured, it's for sure something to consider.

[@ksteege]

@@RunningWildSandi makes sense and just to be clear I wasnt discounting the thoughts behind it - makes a hell of a lot of sense to me. Ive been a runner for over 40 years at this point and just recently started having some issues - once I turned 50 have had a series of issues and after having my gait looked at it was suggested that i increase cadence to prevent more injuries - but it just hasnt quite worked - I have been able to be a bit more consistent lately so Ill give it a bit of a go you can always improve right? Thanks so much for the info that you and Sage provide on all of your channels!

[@damianreid2452]

My mate just got into running with me and it turns out he quite naturally has a perfect cadence of 180bpm. Seriously, you could set your watch to it. In fact, when he comes out, I actually use him as my metronome. I've been back into my running for nearly four years now and so my running fitness is obviously going to be a bit better than his for a while to come. What I've noticed is that when I match his cadence step for step, I very quickly open a gap (obviously). The only way to counter this while still practicing maintaining 180bpm is to shorten my stride length considerably. This tends to weaken your kick too. Maybe you could take this method to its logical conclusion and just try jogging on the spot at 180 ..... then open up your stride and start moving forward.

[@ngochoa5049]

Can you please advice which Coros watch you are using?

[@random_vid_tt]

thanks, subbed

[@bilalfurqan5154]

Do you flick your toes on take off?

[@RunningWildSandi]

It's personally not something I focus on, but you could say something like that could come naturally from other form mechanics.

[@cornhammer]

Start by buying my running videos then buy a video recorder . For you new runners a video recorder doesn’t just record video it can also play videos (owners be warned Betamax is not supported) .

[@gooseman3011]

Thanks for the tips Hermione granger👍

[@RunningWildSandi]

"Accio" running shoes! 🪄😉

[@koushik5187]

I am from India ma'am,,, where are you from ma'am?love from India

[@christianf4995]

Why though?