How to easily become a more efficient runner

If you want access to energy that helps you run faster and longer and is completely free, this is the video for you. This applies to all runners regardless of level, but maybe even more so for those who are not so young anymore. In this video, I explain how various studies have shown that runners can improve their running economy by about 4 per cent in a few weeks. About the same as Nike says you improve if you run in their super shoes compared to classic racing flats. However, this is much cheaper.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
Paul, UK
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
Read more testimonials here: fredrikzillenonline.newzenler...
The course in English: fredrikzillenonline.newzenler...
The course in Swedish: www.fredrikzillenonline.se

[@keithedwards9498]

I can not even tell you how much in the last week by watching and implementing your techniques have improved my running in all aspects. But I will try: smoother, more spring, my feet rise easier to my butt, breathing is better even with asthma, and even a bonus is my shoes are showing almost no wear. I will definitely sign up for your videos after race season. Oh by the way I am a 65 yr old Senior Olympics runner.

[@SpringSnabbare]

That's really great to hear! Although my main goal with my channel is to shatter all the myths about running technique that are floating around everywhere on the internet, it's a nice bonus if those who watch my videos learn something and actually experience what you describe. Smoother, more run and more relaxation is exactly what many runners need more of. Good luck with the continued race season!

[@PoetWithPace]

Superb Keith! 🏆

[@woodenbat4054]

I tried the spring method during the latest run and found myself out of breath faster due to increased cadence, but at the same time felt less fatigued. I do see the benefit though and will keep going at it.

[@theaveragecyclist5259]

Mad as a box of frogs. Love the video

[@Shevock]

More great info. Loving your channel. Keep t up.

[@twosaintsfarm4758]

Great video, thanks for the simple but applicable tool for runners of all levels. Wonderful and used content.

[@Rich_GnXFit]

The “Science Guy” of running!!! Love your videos.

[@wendyberdan7830]

Love your videos! They are informative and funny too! I got my hubby to subscribe too. And I’m going to implement your jumping plan before runs!!

[@b_genny]

Hi I just wanna say a really really big thank you. your explanation to a good running just make all the sense. I've been trying to lift my heel up forcefully and had been unsuccessful until I saw your video. Thank you and more power to you

[@PoetWithPace]

Superb Fredrick! 62 year old runner here who’s just liked and subscribed 👍🏼

[@edwardo737]

Fascinating! And very good news

[@yogavan]

I believe this is a practical way to enhance the running efficiency. I will practise every day. Thanks you, Mr. Zillen!

[@klersk]

Im a regular rope jumper but do it only on my non-run days. Never thought about using it as a warm up but will do it now. Thanks for the excellent advice 👍

[@stevescottuk]

Frank, I love your vids, so much no nonsense information. I've been doing the recommended jumps for some months now and it has really helped me speed up my running (around 20sec a k so far) with seemingly no additional effort. I've gone to jumping on each foot for 15 seconds alternating for 5 minutes. I'm a 67 year old regular recreational trail runner. The dead legged feeling I used to get towards the end of say a 10k has gone. Thank you

[@HS99876]

Thank you, Good Information👍👍👍

[@stuartrobinson1593]

Fredrik! Hero!

[@Ruben.Pueyo.Bernini]

THANK YOU!!! Greetings from Argentina!

[@imonbora9271]

Thank You so much 👍🏽

[@ImNotMito]

This video came in handy since I'm training for a 3k. Thank you Fredrik!

[@Nayz13]

That’s very interesting and logical, I’ll give it a go!

[@ekowijaya2928]

Thanks for the video.

[@jamaleddine8293]

Thank you Sir fir data you brought, we would like a program concerning the drop/counter jump and how to use it

[@johnhudson571]

Great stuff, I am still practicing the first audio lesson I have such a long way to go 🤔.

[@ericchevalley]

Fascinating!

[@adventurecats4816]

You've convinced me try jumping rope again 😊

[@denisbeaulieu5600]

Nice, thanks

[@Luis_Barutti]

Great video Zillén! I love to watch your videos! I have improuved my running very much following your orientation. Thank you!

[@yeahhhhh9209]

i agree on this 100%

[@juksan]

Hi! Thanks for the informative videos, it's really something new on the KZbin and not repetition of the same ideas. It will really help to have some visualization, when you are talking about muscles and anatomy overall

[@thegearboxman]

Indeed. Most KZbin content is just regurgitated garbage that happens to be in fashion at the time.

[@allniches6431]

Thank you sir

[@leonardmilcin7798]

There is one more ways to learn higher cadence -- the way I learned it. I used playlists with music at the target cadence. For my easy runs this is around 183-185 bpm. You can also use music at half the tempo (~92bpm). It is super fun and invigorating when your feet hit the pavement at exactly the beat of the music.

[@reeltaiwan]

I think Fredrik's main point is that to run with higher cadence, you need to have stiff achilles tendons. The jumping exercises help to stiffen the tendons, which allows you to maintain your "Rock Lobster" (see the book "Born to Run 2) cadence with greater efficiency. I don't have a problem dialing in 180 spm, but I'm always looking for ways to improve running efficiency.

[@livegreatalways]

Experienced veteran (aka old) runner here. Totally agree that plyometrics works will help but please do not forget to highlight the high risk of injuries with plyometric works especially with those who are already clocking high weekly mileage. For that reason, I chose to really limit them to avoid the risk of injuries. Tq

[@Odisej1]

Pliometric can totaly f up you Achilles tendons.

[@livegreatalways]

@Odisej1 totally agree. And I have recurring Achilles tendinitis issues over years now unresolved. Doing plyometrics will make me a crippled for real. So I stay away from plyometrics even though I know their goodness. KZbinrs need to add that in to avoid people getting injured by listening blindly.

[@nicholasgan6349]

To be honest, I clicked into the video not expecting much. But your pop of energy and clear presentation style caught me by surprise, in a good way. Liked and subscribed immediately. I'm a new runner just starting out, hope to watch and learn from more of your videos. Being a student is tough tho, hope to be able to afford your course one day. Rock on Fredrik!

[@reeltaiwan]

I significantly shortened my perceived stride length on easy runs around two weeks ago while at the same time aiming for at least 180 spm. The first surprise was that my Garmin showed that my effective stride length was actually either the same or a cm or two _longer_ than a week earlier. This was largely because I was also focusing on driving my landing foot backward upon contact. The 3K in the experiments seems well chosen, as my ground-contact time only stays relatively low (240-250 ms) for around 20 minutes; after that, my achilles tendon seems to find a way to tell my body not to put so much force on it--GCT then settles back to the somewhat pathetic 270-280 ms, despite my best efforts to visualize shorter contact time. Stride length also trends downward. I may give plyometrics another go. Last time I injured myself with a whole routine. Will try skipping, which seems fun in any case.

[@SpringSnabbare]

The fact that you got longer strides with a higher cadence may be because you landed more under your body, which often reduces braking forces and increases your elastic recoil, which helped you take as long or longer strides. You must then also have run at a higher pace. If the cadence is higher and the steps as long or longer than before, the pace must be higher, anything else is impossible. While I want to commend you for experimenting with your running technique as much as you do (how else can you find better technique?), I strongly advise against actively thinking that you should push your landing foot backwards when running. There are lots of reasons why this is usually very bad. Your Achilles tendons have already told you one of them. There is also a very high risk that your hip gets an anterior tilt, that you lose your knee lift and that you land further forward in relation to your centre of gravity. In fact, I think I'll make a film about what some runners call "paw back", i.e. trying to pull your foot backwards just before landing and then continuing to push backwards at midstance. Hope you come back to my channel to see it.

[@reeltaiwan]

@@SpringSnabbare I'll certainly keep an eye out for a film about paw back. As I continued to experiment with shortened stride while maintaining at least 180 spm, I've found I don't get heavy legs in the latter kms of a 15+ km easy run even as my pace slows to as slow as 6:45/km. Previously, when I slowed my cadence around the 10km mark (to try to keep my heart in Z2--it's hot here in Singapore, so cardiac drift is always a feature of long easy runs), my legs would get heavy very quickly. Many thanks for your simple demonstration of higher cadence feeling lighter.

[@JoeLeone636]

Can't for the life of me enjoy the coordination required for jumping rope but I'll happily hop around in my kitchen before bolting out the door. Thank you, Sir Zillen

[@SpringSnabbare]

You're not alone. My first recommendation is always to just pretend to hold a rope. It's easy to spend a lot more time trying to untangle yourself from the rope than actually jumping. Jumping around the kitchen also sounds really entertaining to those watching 😃

[@openyoureyesandseethefutur5802]

awesome

[@anniwilson2534]

Barefoot shoe wearing will also increase tendon and foot strength due to being zero drop. Skipping wearing barefoot shoes is good too as your ground reaction force isn’t being absorbed into several mm of foam in a more traditional training shoe. Good advice regarding progression to avoid injury.

[@bonrgaard5021]

Thanks, as a M55 runner with a 5K time of 51 min I find this very interesting, I will start my x*10 sec jumping before my run tomorrow and will get back on the result in 8 weeks...

[@PoetWithPace]

As an M60 runner I did see another video today that we need to work on calf muscles to help with elasticity 👍🏼

[@smothyism]

Well it's 4 months later. You did say you would get back to us?

[@joe1071]

OMG I’m here asking the same question lmao. We want an update!!!

[@Odisej1]

​@@joe1071he is probably fucked his Achilles tendon with jumping

[@brmakl1]

The run was just that good.. never came back to give us the low-down 😂

[@jamstaa69]

What would you think is better to do, this bouncing method, or, the static holds with weight that I’ve also been trying.. as I need to bullet proof my aging Achilles. Thanks for the video.

[@bui340]

This is kind of how I train. Long runs some days and plyo/explosive other days.

[@Xerrea]

All i heard is that it is very important that I do some skipping on days with bad weather or when I just don’t feel like running. Skipping when watching a movie or TV is already such an underrated exercise, so it should be easy enough, right?

[@wild_running]

This 68 year old will add it in my training! I'll see if it will improve my 10km time for September.

[@PoetWithPace]

I would be interested to know also!

[@keithedwards9498]

Everyone has videos on what to do. But would you talk about the times when not to do? When things in life put stress on you, when you don't sleep well because of life or work etc. How do you feel ok letting even the long run go for the week and taking an extra day off to rejuvenate. It is even hard to allow yourself that time when you know to do so. Our minds, dedication and will power tells us to get out there and struggle through it. Once again your videos and simplicity are the best anywhere. Thank you.

[@sqwerglywhergaly5582]

Just run, you'll feel better after it's over.

[@Sergedb74]

Excellent! I recently discover rebounding on those small inside trampoline. You can follow trainers online. If you think it is silly, think again. It's less taxing than jumping on floor straight away. If you are overweight, careful, especially barefoot jumping. Warm up your calfs on gym machines before jumping. Great video, I like your sense of humour F.Z.

[@leftyseel8658]

When i haven't run for a long time then returned to running, i'd do jump ropes so i'd be in better condition. Just returned again to runniing last december, but i did not do jump ropes this time coz i got top of the foot pain 2 years ago which forced me to stop running for months, and i was afraid to get it again. But those 10 sec jumps with rests sound ok, maybe i'll try it again.

[@markmarco3347]

Do you have any suggestion on how to warm up and prepare for a low heart rate running such as Z2 or MAF running? I did improve so much my form since watching you but still trying to improve my aerobic base. Any suggestion would be really great! Thank you so much

[@UKjaydee]

Startee renounding on a bellicon, hope this counts as jumping

[@devohnmitchell]

Jump Rope helps with this

[@JCeeeeeee.]

Another good way to strengthen those lower muscles and tendons is trail running.

[@randyallen2771]

I found this video fascinating as well as informative and am thinking about trying it. However I’m wondering if my knees will take the strain. I quit running some years ago due to knee pain and row now for aerobic exercise, Do you have any thoughts on knee issues? I would really like to start running again. Thanks ..

[@ras-wibe985]

Check out knees over toes guy 👌

[@jamesb8510]

I’ve just started running after years of knee pain and for me, higher cadence and landing on mid-fore foot has been the secret. Took a few weeks of very short runs and very sore calves, but I can easily run 5-10k now

[@randyallen2771]

@@jamesb8510 Thanks so much.

[@SpringSnabbare]

I can't make any promises, of course, but I would be very surprised if you get knee problems from jumping as described in this video. Although many runners get injured because they run longer, more often and faster than their bodies can handle, knee problems are almost always very much about poor running technique. Most recreational runners put a lot of stress on the knees and overuse the quads while not finding the power from the core/hip. Glad that you have found rowing that gives a really good workout. But try to start bouncing in 10-second intervals as described here and then try running again. After all, it's much nicer to run outside than to sit in a garage on a rowing machine and stare at the wall 😃.

[@piotrrostow]

As a warm up to my running I do bouncy walking which activates my calves and stretches achilles. Is that enough ?I feel that jumping may be too much.

[@stevebailey1682]

Hi Fredrik...can you repeat those papers you mentioned (in video) also in the comments?

[@geolos007]

So you are saying my suffering with the jump rope could have also benefits in running? I guess I'll keep trying then lol.

[@tosser1485]

If the quicker jumping is easier surely the less contact with the ground will give you the chance to run longer?

[@rdbm-uo5zt]

Years ago, I took a MaxVO2 test and scored only 47.2 ml/kg.min; however, I could run two miles (3.2 km) in under 11:20. My stride was faster, shorter, and choppier than other runners. Also, most would need a score of at least 60 to run as well as me. I believe that the most fantastic case of running efficiency was an account of a male marathoner who could go under 2:20 on a score of 52; most people with that score would be pretty much pooped after a few miles at a 7:00 pace.

[@SpringSnabbare]

I also run faster than you might think from my Vo2max. Probably because I have a very efficient running technique. Another good example is from the first time Nike tried to get runners to run a marathon under two hours. They rounded up the 16 runners they thought might have a chance and did extensive testing on them before selecting three to try to do sub 2 on the Monza track in Italy. The 16 runners had Vo2max of 62-84. To be one of the 16 most fit runners in the world to run sub2 and have a test value of 62 is truly remarkable. But if you are efficient, you are. However, there seems to be a contradiction between high efficiency and high Vo2max. Those with high Vo2max almost never have super high efficiency, and vice versa. Why this is the case, science, as far as I know, is not sure.

[@paulnorman8274]

@@SpringSnabbare Wonder if high efficiency, low VO2 max, runners could improve the latter by getting on a bike, stair master or elliptical. Some may run so energy efficient that other properties than VO2 max limits their pace to such an extent they have a hard time challenging their cardiovascular system via running. Although you would think AYONE at that level, should be able to challenge their VO2 max by running middle distance, 800-5000, repeats at increasing speeds. Maybe they're just lazy, and don't want to deal with the pain of such repeats; being content to coast on their freakishly high innate efficiency instead :)

[@thegearboxman]

@@SpringSnabbare Indeed. My 16 year old son has a Garmin estimated VO2 of 66 and a predicted 5k time of just over 17 minutes, yet a couple of weeks ago he ran 16:00 dead. My estimated VO2 is 54 (as a 57 year old) with a predicted 5k time of 21:42, yet I've actually ran 20:48 recently. I don't consider myself to have particularly good running economy, but it must be better than 'average', which is what I assume Garmin's estimates are based on. It's true that biomechanics is equally important to running performance, which is somewhat annoying because at lower speeds your running form can never be optimal. I don't know about you, but I 'feel' that my most efficient running pace is around 5min/km, at which point I feel that I'm putting in the least effort for the amount of ground covered. For my son, he feels that it's around 4min/km, at which point his form is approaching optimal. It's annoying because unless you have the necessary aerobic capacity then lactate threshold dictates that you can never actually achieve a truly efficient running form for very long. It's almost like a vicious downward spiral, the slower you are the less efficient your form, so the harder it becomes. For the average untrained recreational runner, I would make a guess that they are operating close to lactate threshold before they are actually 'running' in the true sense. I think that's what separates natural born runners from the rest of us.

[@butterygold]

Please do a video one day on Nike carbon fibre shoes and whether they really make people run faster and why?

[@SpringSnabbare]

Of course I can do that. Until then, a teaser: it's much more about the midsole material than the carbon fibre plate.

[@chrisvanbuggenum871]

They do. Trust me.

[@jay_motocombat]

For me they are worth 10-20 seconds per km at the same heart rate. It’s more fun too. Super foam without the plate doesn’t do it (Nike invincible etc)

[@chrisvanbuggenum871]

@@jay_motocombat I'd almost give it 15-25 seconds free speed but overall point is they work without a doubt.

[@butterygold]

@@jay_motocombat incredible!

[@jamesb.walker9177]

Any benefit jumping barefoot?

[@suryauntungbali]

Nice closing😂

[@obytebyteball6756]

So short jumps for 10 seconds then rest and repeat. When would this be best? Before/after a run? Barefoot or with shoes? Should we jump higher for progression or just longer duration? Thanks

[@LifterNZ]

Did anyone looking into the actual movement performed in both studies? He doesn't tell us in enough detail

[@SpringSnabbare]

It is skipping rope. How many ways can you do it? Well, you can double jump and complicate it in a variety of ways. But this is about doing it in the simplest way possible. You jump up so that the rope doesn't get caught on your feet/lower legs. One jump per round with the rope. I think you're overthinking it. The important thing is not that you do it EXACTLY right or that you jump the "right" number of minutes or the "right" number of reps or sets. The important thing is that you jump.

[@user-tm6cg2tk1r]

9:39 Harder Better Faster Stronger 🤖

[@amarraysee4863]

Thanks for a good content. Just in the delivery its almost like a stand up comedian. A bit more composure and gravitas will land more credibility on the listeners. Best

[@Surfsailwaves]

I find it odd that some would prefer a dull and ‘serious’ intonation? The credibility is already there. It comes from logic (clear thinking), data and experience. A monotonous delivery would greatly decrease the appeal, for me.

[@ekowijaya2928]

I believe him, and enjoy the video AS well.

[@malcolmbalk8346]

Actually in terms of power, in running there is evidence that the the calf muscles provide more power than the quads, glutes or hammies....just sayin

[@whycantiremainanonymous8091]

Is there an added risk if I already have some achiles issues (not so bad as to stop me from running, but a persistent niggle)?

[@Trailrunner1978]

Just a thought. I have had severe inflammation in both achilles tendons. They only improved after increasing activity. For example running more, or doing more calf raises. I think the achilles pain will in some cases get better if you train through it. If I get achilles pain again I usually start doing more calf raises. After this I will try jumps as described for warm up.

[@bruceedge1649]

Yes, probably reason why runners with same cadence, stride, facial expression, etc run past me easily.

[@SpringSnabbare]

That may be the case. Or you have a low VO2max😃. Why not try to improve both? Bounce as I describe in the video and add really hard intervals that improve VO2max, i.e. your oxygen uptake. A good workout for that is 4 x 4 minutes when you are in zone 5, red zone (i.e. it almost feels like you are having a heart attack) with 3 minutes at 70 per cent of your max heart rate. As always when adding more and/or harder training, it's important to listen to your body so you don't suffer an injury from overload.

[@bruceedge1649]

@@SpringSnabbare .. thankyou, i will do vo2 stuff as my lungs feel too small. Bouncing too as i feel stiff and non elastic. Listening to my body doesnt work because my body is always screaming at me saying ,stop, you old fool, why,?! is that pain a heart attack?, it hurts, and on and on. Retired and do 3 or more hours of cycling and running most days.

[@NETWIZ87]

I have a max HR of 205, while running, i am 35 , can you help with any such examples of athletes with such higher HRs in running

[@ivarronnback]

Any clips about sprinters?

[@SpringSnabbare]

No. I am a specialist in running efficiency and biomechanics for middle and long distance runners. I obviously know a lot about sprinting, but it's quite a difference compared to the runners I work with so I'll let the real sprint experts handle it.

[@ivarronnback]

​@@SpringSnabbareHumble answer. I like that.🙏

[@A19csd]

Lose 40lb. It’s no secret the skinnier you are, the easier it is to run.

[@danielkiss7003]

Not necessarily if you lose to much muscle

[@HoytMcBeth]

Fredrick, thanks for the video. I have heard of several studies that found heavy strength training to be more effective for improving economy and time than plyometrics. Here is a recent one: www.ncbi.nlm.nih.gov/pmc/articles/PMC9653533/

[@HoytMcBeth]

And I keep misspelling your name, apologies Fredrik.

[@SpringSnabbare]

Thanks for the link! And thank you for highlighting the importance of strength training to everyone who sees this. I absolutely know the benefits of really heavy weight training. There are also studies that have shown that heavy strength training can be better for mobility than pure mobility training. But just because it might be a little more efficient, that's no reason not to do plyometrics. The biggest advantage of plyometric training is that it is so much more accessible to bounce up and down for a couple of minutes at home in the kitchen than heavy strength training with a barbell. Then it's a bit like choosing between intervals and long runs. Interval training has a better effect if you also run long sessions at a slower pace. And as they state in the study you link to: "...running economy appears to be improved better when training is performed for a longer period in both heavy resistance and plyometric training". So: feel free to do both. Or choose one way. But do something!

[@Surfsailwaves]

Good point, and interesting link. But do they show a 3.9% improvement in running economy after investing 5 minutes a day for 8 weeks. (I doubt it.)

[@tomk2829]

@@Surfsailwaves True 4% is pretty good in 8 weeks. Though, I have looked at the study from García-Pinillos et al (10.1123/ijspp.2019-0529) I think this is the study Fredrik is talking about and they were runners which were averaging around 40 km per week. So if you are running a lot more than that the benefit might not be so high. Because it is super interesting, I had a look into the literature and Saunders et al., 2006 (10.1519/R-18235.1) did his study on elites (100 km / week with 3 km times of less than 9 min) and here they were doing 3x30 min plyometric sessions, with more complex stuff including weight lifting and single leg hops. At 18 km/h they saw a 4% benefit in terms of RE as they needed less oxygen uptake for the same speed as before the intervention. Interestingly they saw no benefit at lower speeds (14km/h). Which for them is probably their long-slow-pace (lucky bastards :) ) . So yeah for an experienced runner you need to do more to get the same bang for buck. I am by no means elite so for me 5 min jumping sounds like a good start.