Technique: Simple Changes That Will Make You Faster! Sport Science: Running

It's not how fast your run -- It's how you run fast. Imagine if there was a way for you to run faster without working harder, to run farther without being fitter. There is a way. Technique, watch the video on Knowledge and Performance. For more articles and videos on the science of running visit us at www.tsn.ca/running

[@psychosenpai8497]

Note : Take a shit before running. I swear it works.

[@SuperKamiGuruu]

I take a shit before track practice every single day.

[@joodybooty1830]

my poop is coming

[@timmalverez]

Literally read this whilst taking a shit hahaha.

[@hellhound1599]

+Sigi4Life same

[@VictorA233]

lol true

[@chaseangel2847]

Get chased by dogs an run for your life is a good way to practice.

[@Exynos]

You will run for life some day

[@trai9382]

@@Exynos lmao I ran from dogs, kids that want to hurt me, and a kidnappet

[@soheiltaherian7876]

Wow

[@abner_.silveira8845]

Lmao I had just finished a 4km run, was completely out of breath and couldn't even stand up... next thing you know I heard a dog barking and saw it running to me. Boy I ran faster than I ever had, as if my life depended on it.

[@Tips4Running]

Easy to say, a bit harder to do. The catch. You need to practice running to get better at running with better form. One way to analyze form is to set up a video camera and run right at it to see if you are following some of these mechanics.

[@admon3611]

Tips4Running wrong, this are all easy to do.

[@midnightlilac4170]

naruto disapproves

[@nidhi5810]

I still run using that method!

[@sparklesmart5891]

+Nidhi Ramakrishnan Lol 2 Naruto Comments, I thought it.was weird I.was thinking of him during the video, I thought I was the only one.

[@Jose-pb1ek]

i usto run like that when i was 10

[@sparklesmart5891]

I still run like that.

[@Name.is2]

+Sparkle Smart This video is to give out info on running fast, u can run however you want. Honestly the Naruto run is bad for your longer term health if you do a lot of running since it will likely lead to future knee injuries & with your head down like that you won't be able to get enough oxygen to be effective. So unless you're training for competition or in the military it's fine with whatever position u wanna do while u run.

[@Lilale09]

funny thing is they said that it doesnt matter how fit you are but all i saw in this video was a bunch of people that look fit

[@DoctorBrodski]

I agree. To really impress us they should have featured models who were rather older and, shall we say, more generously proportioned.

[@Hensley_Jb]

Aaah yes the sports channel

[@davdua1991]

Literally played the video, went outside and i think me running looking at my feet was my bottleneck, i just ran a distance that i couldn't before cause i would get out of breath.

[@bjreynolds3084]

the less time your feet contact the ground, the faster you will be. the more distance you cover with each stride, the faster you will be. so you will be in the air a little more. keep arm movement as small as you can (practice by running slowly and not moving your arms). up and down IS part of running; you are working against gravity, it is a 3-D event! so just like arm movement you must test this dimension for yourself. advanced: find a safe area and go barefoot; pretend you are just now learning how to walk, and then run. have fun !

[@JanPatrickLucas]

Be angry! One of the biggest motivators to run fast, long, and hard is to channel your anger into fuel when you run. You'd be surprised how much energy it can generate. I believe in being positive, and yet the best runs I have are when I'm extremely perturbed about something. Of course you've got to have big heart, and "the eye of the tiger"! Sounds cheesy but true. Very good tips offered here on this video, but the mechanics ain't sh*t if you ain't got the fire!

[@littlesalvo000]

Anger is best if you run short distances, but POSITIVE THOUGHS ARE THE BEST FOR A LONG RUN. Think about who you are, and who you want to become, it will make the difference

[@JanPatrickLucas]

Salvo Orilio To each his own. I agree with you. I never said I don't generate positive thoughts while running BUT to be seriously competitive "St. Anger" gives me fuel!....gives me fire!....gives me that which I desire!.... sound familiar?!....and don't forget to let the "Fuel" of the Metallica machine pump your engine baby!

[@datura0000]

My mind is blank when running long distances... kind of state of trance. No anger, no happiness, there is no positive/negativeness. When i do it right, i became one with the environment.

[@JanPatrickLucas]

datura0000 I also relate to what you're saying. Very well put.

[@datura0000]

:)

[@Kilcobert19]

Avoid hard impact with the ground. Shorter stride = less impact (generally). Whether heel striking or forefoot striking the lighter you are on your feet the less damage you do to knees, ankles and hips etc. Form is everything. Do not just pick up trainers and just run. It will go wrong. Somewhere. Someday. Every other sport teaches you about technique to help you get better. Think about swimming. If your form isn't good, you're not good.

[@Straker1923]

The great Jesse Owes used to say, run like you are running on red hot coals! (i.e fast and lightly)

[@yahsielbanyasharahla1803]

Better tip is, let your neighbors pit bull out the gate and run like your life dependent on it..

[@robloxmastermind3045]

Lol

[@xxelitexx9523]

But your life does depend on it.......

[@dds3524]

Can't run now. Legs destroyed by pitbull. What's the next step man?

[@jesselam5867]

Some people do running to burn calories or lose weight so the most inefficient way of running can sometimes be better because you burn more calories in a shorter period of time

[@ryleeslisher5088]

Jesse Lam if you play sports and you don't want to be tired, it's bad

[@billete37]

also you can prevent some injuries and some unhelpful fatigue, less efficient could end up making your runs shorter and slower over-all and may discourage you from running in the long run which should be everyone's goal to maintain some sense of fitness and health;

[@richardburchett]

Most people want to burn fat, so there's a type of pace you need to get into and sustain for a long period of time called the lactic threshold. The only way to do that is to run a sustainable pace for a long distance which requires efficiency. Otherwise, you're using your muscles harder, only burning sugar, and when they give out you're spent and you haven't burned any fat.

[@hetalvyas4251]

Jesse Lam Try using a speed ladder

[@tuesdaysrunner4038]

While it may be true that high intensity running burns more sugar, it is very interesting to see the results of what happens AFTER the run! Meaning that you probably burn more fat after the run. Which is why people get such great results with HIIT such as in the workout DVD informercials that basically all do HIIT, even though some just do aerobics. And you never only burn sugar in a workout. There is a ratio. I understand that you meant that people often want to burn more fat DURING the workout and then then would want to be in what some call the "fat burning zone" which is below lactate threshold. Not at it. I have often suggested a 'conversational pace" run or slow run also known as a Long Slow Distance (LSD) run.

[@rafico1me]

Instructions not clear, Eggman got away

[@kimleydean1223]

XD

[@boogerbombproductions]

Disney

[@Naruto-iw5qz]

This is very true. Help you out A LOT everyone. I been running 5 years track and field,I am currently in high school cross country . witch has also been 5 years! I love what I do.

[@Maxyshadow]

As a beginner I'm finding his series as one of the most helpful! Thanks!

[@NightyFloes]

if you sont feel like watching full video: the naruto run is the most efficient running technique documented til date

[@UnchainedCyclist]

That upright tip is kind of controversial. A slight lean forward keeps the momentum moving forward as well. Yah, your muscles have to work, but there is a gained economy in the forward motion. Personally, the best tip is to work on your cadence. faster cadence fixes lots of form problems because humans are naturally made to run, but we're not very good at making little adjustments over thousands of steps. Run with a metronome until you break cadence, to improve your muscle memory and form.

[@billete37]

i call it deer running

[@richardburchett]

This video was pretty vague on that and people will probably take it the wrong way. I think he was trying to say keep the back straight, but wound up sounding like it's wrong to have a forward lean. Not a very good video at all. He should have really said something about cadence and stride length.

[@Straker1923]

Hi Marty, I agree with you and Bike too about the virtues for cadence running with a lean forward. I was always a decent runner but with quite poor technique (partly due to a calcified ankle, brought on by twisting it and not seeking medical advice for many years...did in in the end though!) When I actually 'trained' myself to run differently, the results were staggering! I knocked approx 8 minutes off my 10 mile times and actually won 4 races and was always challenging for good positions in good quality races, in short it transformed my racing life!

[@tuesdaysrunner4038]

+Bike Metronome is not needed to improve cadence. Sales gimic from certain "promoted" way of running!!!

[@numidianking9759]

I always Imagin running between my two algerian villages eventhough i live in urbanized europe, this gives me huge boosts because I can see the benefits of running better moving from 1 place to the other, unfortunatly when I use this running in the city (not as workout but to get from place to place fast) all people look crazy , while in reality I should look at them crazy not using their ability to run.

[@8strings]

.... and always look at your audience (i.e. the camera) when you re trying to get a point across. Also keep the volume of background music to a level where it does not overwhelm your own voice. Otherwise, really good points being made here.

[@cb-go2sq]

To run faster I sometimes imagine of a creepy guy chasing behind me and a hot guy in front of me😂

[@graceb9562]

Thank you so much for that idea!!

[@richardmorgan3140]

Lol :p

[@noraj.7383]

Love it

[@andrewjackson5593]

cb123 I've tried doing stuff like that but the only thing that works for be is to dig deep and push it or during long runs try to put my mind somewhere else and not think too much about it.

[@synapse7833]

+cb123 Teenage girls can't run.

[@alejandrointhetux9938]

Sometimes I get a spike of energy and just sprint my ass off and run hard as i can; my technique goes flying off the window and im pretty sure im gonna hurt myself one of these days.

[@jessezitting]

+AlejandroInTheTux That could be the case, but usually if you let your instincts take over in a split second, your body could very easily bring up that almost perfect form from who knows where. Definitely work on form for these bursts of energy though.

[@spicyfetus6090]

+AlejandroInTheTux Me too Xb

[@ayyubazid758]

+Jzittingh how long would it take for me to run a mile from a 12 minute mile to 11 minutes 1 and a half mile run? Im training to be in the RAF and need some serious training.

[@lostandfound3343]

+Ayyub Azid just put hard work in and you can easily take a minute of a time like that.

[@howrydanksman8058]

AlejandroInTheTux Im 13 and i need to run faster...this day im fighting 5 of this guys i running with them and i got 4th place and the second is 17 seconds...is it good??? i need more exercies and training.

[@Vivungisport]

THX for all the help guys! I feel so energized now so i opt for a sub 2 h marathon.

[@plateofbacon8069]

I am not fit, but I can still run at a decent speed. I just wish I could get my legs to move faster, I am pretty sure that would increase my speed. And because I am not fit, I often get too tired when I run for a little then I go back to the computer.

[@guobin3661]

you should start exercising lol

[@vik5435]

Plate Of Bacon hey that happens to me same problem im not in fit either but run fast but i get back on computer when im tired

[@MrHellsing1055]

Trust me bud, running fast ain't easy. I'm fit, and I'm still the slowest in my sprint divsion on my school's track team. My cooch says to exaggerate swinging my arms, but I get too tired to rememeber. ):

[@lostandfound3343]

I run very fast with great endurance. then I go back on the computer;D

[@edwardan2473]

How many seconds do you run 100meters?

[@stalkerstickman2856]

i watched this so i know how to getaway from a clown

[@killermx2k362]

dude I watch this so I can get away when the ones i scare run after me. AND THAT'S NOT EVEN A JOKE. I got caught yesterday and the man was so mad u can not imagine, lol

[@phonesebby3997]

So your a clown...

[@killermx2k362]

Sai Kaidos​ no

[@bakedbanana2555]

Sai Kaidos dude he is a stalker and he is running from a clown 👹

[@TakeAShowerKid]

stalker stickman 😂😂😂💀

[@jake48396]

Thanks a lot in track i can run faster than most ppl but I can't take off/accelerate as fast this will help with me catching up in the 100 and 200 meter sprints

[@rasbury65]

Watch the Kenyans run it's that simple. They're the greatest runners in the world for a reason.

[@GoldSabrianlll]

Snozz Berries LMAO. That's racist...

[@Sparrowdean]

Snozz Berries When was the last time you were in Kenya? No don't tell me - bet you've never travelled outside the American continent.

[@Utopian22]

They do chase their food, and how the fuck is that racist

[@Sparrowdean]

Kenya is a multi-cultural and multi-racial country with a varied diet and cuisine. They don't 'chase their food' any more than people in the USA. - which foods do you think they chase, as a matter of interest?

[@GoldSabrianlll]

Exactly, you dumbass. BlaZe Thunder Read Sparrow Dean , you fuckboy.

[@normalee9025]

Thanks for the short and to the point video. I hate long ass videos when they tell you the same thing and their whole life story..

[@counterclockwiseemu8447]

Thanks, this video will help me run my mile run in P.E. next week!

[@begone3487]

*Puts down cheeseburger*

[@Miller2h41]

Swinging my arms in the directions I go and keeping them close along with good posture does help. I run this trail and I can get 4 miles without ever stopping and don't be get tired. I usually give myself a little break afterwards and I feel energized and can run another 4 to 5 miles.

[@christmvz]

imma tell yall simply... speed = stride length × stride frequency keep a steady pace if two people running with the same stride frequency run down a field but one runs 2 yards per stride & the other runs 3 yards per stride, the one that rubs 3 yards per stride will win. its the simple equation & keep the same pace. dont put unnecessary movement into your running. work on pace, stride frequency (stride speed), & stride length & you will get faster. i used to run a 5.0 40 yard time & now in 3 months i run a 4.7 40 yard time & im a Lineman on offense in football

[@christmvz]

& FORM. FORM IS A BIG ONE. The posture is IMPORTANT

[@bourbakis]

Top runners from Kenya or Ethiopia have a slight forward lean, they use gravity to help pull forward.

[@sanjaypersaud9695]

+Smiddy Wesson shut the hell up you racist fuck, a little bit of a forward lean actually does help. your probably too fat to tell.

[@sanjaypersaud9695]

+Smiddy Wesson wow

[@Natalie-qs2ot]

did he delete his comments

[@mostunique5941]

I just sprint on my toes, makes you extremely fast. Just was wondering if there were some tips.

[@lawrencemedina7400]

Im a very fast runner and sprinter for a 50 year old guy.I will be till im 100 Running is great exercise.

[@hrishithabasker2058]

Thanks I really needed this for my competition

[@leaguequeen6045]

thank you this definitely helps a lot!!!

[@johnmccarthy5788]

mark Jacobs (ironman champion) says to lean forward slightly using gravity to your advantage, and to look 5 meters infront of yourself.

[@OlympischbriesjeNadaAverage]

Sounds like great advices here. I'm training for the 100K on bare foot, guess have to translate some of the tips to my own goals in running.

[@robgriesemer6383]

Great video but I don't know if I agree with the "avoid bouncing" advice. Having a bouncy stride encourages faster cadence which leads to overall better running form. Sure you don't want to be bouncing in place without propelling yourself forward, but that's pretty hard to do.

[@yoadhordan2809]

well I'm confused I've seen a few videos on the subject and some say an upright posture will slow you

[@timjanssen5889]

+Arnoldas Grigutis All elite runners I know including myself run upright. I think the running video's that claim otherwise are either made by people that have no expertise in running or are aimed for sprinters. sprinting technique differs from long distance running

[@crypted210]

i really now realized that i used this techniques without knowing (all but one: i tried tu put as much energy as possible in my muscles)

[@sumitdalal902]

I read it on one of interview of great coach Glen Mills that if you want to run faster.. run upside down.. i mean like bouncy strides. And thats exactly bolt runs if you noticed him ever. It may be good for long runner to not have a bouncy strides but not for sprinters.

[@SuperBenjaminhoward]

Everybody is comparing cadence to world class athelets. If you have a high cadence and slow time you are just bobbing up and down like the pose method and not utilising any elastic energy and propulsion. They advocate leaning forward so your forefoot doesn't land ahead of your COG and injure your calves or achilles; which will happen to the majority of people adopting this style. Instead concentrate on pushing with your glute creating elastic energy and powerful knee-drive or pull with opposite leg. Imagine creating a wide stride angle as you push and pull creating that elastic energy. Your forefoot will land correctly under your optimal COG if you focus on stride angle. Think of your arms on a speed bag moving forward high in synce with your opposite leg avoiding over rotation. Have a mental image of your Hips level as you push and pull creating that good stride angle. Breathe through your nose out with your mouth and relax as much as you can for world record times SIMPLE Haha. There is too much emphasis on landing on your forefoot without explaining why or the damage it causes if executed too far forward of your COG (Centre Of Gravity). I see a lot of instructional videos that are dangerous saying high cadence, forefoot landing, pull which if followed would snap your calves and actually slow you down. Have a mental image of a good wide stride angle propelling forward breaking records and staying injury free.

[@tuesdaysrunner4038]

Any change in running form should be accompanied by a new buildup of mileage. You should not just start forefoot landing for example while keeping your mileage the same, but build up again slowly from say 1 mile per run 3x per week. Etc. Otherwise, yes you are asking for an injury as you are changing the stress on your muscles without building up to it first. In other words, I am saying that it is not necessarily the fault of a forward (ahead of COG) forefoot landing that is causing injury, but a runner who has not slowly adapted to that type of running. But of course some styles of running put less stress on your calves and ankles. One style of running that takes maybe 6 months to a year to adapt to is so called Barefoot Running.

[@thedankguy794]

I got to highland oaks school in Arcadia so I'm getting ready for the Hawk Walk basically running

[@schoonerchow]

I think most of the top runners say to lean forward slightly but from the ankles and not the waist.

[@laurendoyle6598]

I think my form is good on steady or downwards slope, I know my problems are more going uphill. The more energy I'm using, the more I find myself learning forward and bringing my arms up to chest level, swaying across. Subconsciously I know I shouldnt be doing it, but I still end up doing it out of sheer routine I think. Any advice?

[@kipponi]

Hand movements are really important also. Stabilizers. Everyone use them differently. Some has elbows close to body and someones far a away. I try to use them straight forward and back. But I need speed and more relax running and breathing techniques.

[@LegendGamer-sw6ce]

Thank you very much I am going to a running race and I will VS a lot of my friends from other schools hope me a good luck guys thank you🙂😍

[@samudrabasu150]

Wow. This was a really well-made video :) Helpful too

[@SherryClevette]

Great Outdoor Gear/Sporting Goods

[@desiabhay]

I am confused with conflicting opinions that running experts have about posture. Some recommend leaning forward while others recommend maintaining a straight posture. I do my own thing, but it would have helped to know what is technically the right thing to do.

[@wilsondebolivia]

You must lean forward to use gravity (all elite runners do it). The straight posture leans forward. The lean must be from the ankles, not from your hips, and you must land just under your hips when running.

[@colshythecomedian]

W Perez thats what i was taught too. Also Alberto Salazar teaches his athletes to run slightly tilted forward

[@kurtyt1412]

I, So does your maw. Take a bite of science. (Scottish)

[@johnberger1125]

Posture depends on the type of running. In a sprint, your legs lead. In long distance/endurance, body is upright. Running up hill, lean forward. Accelerating: lean forward.

[@richardburchett]

He probably should have said something about cadence, stride length, and foot strike. You know, the important stuff.

[@TheWildbill242]

This is good information, Thanks ... WB

[@coachstone624]

Nice video will apply material for sure

[@wallflee]

beggining of the video felt like television commercial trying to sell you "Technique"

[@fasterrunningmethods9850]

What are you think about mindset before run? it's more important than physical training?

[@0omatthewo0]

i saw an running technique idea that kinda bend your body 45degree in front and kind off run with your forefoot touching the ground only, kinda jumping with forefoot while leg 45degree pararell with the body while running. but it would need so much leg power and accelreration to keep up the speed and body balance, it would be impossible. unless you got robotic leg.

[@sumerdawg]

Such intense music 😂😂😂

[@theycallhimding]

Old news, but you forgot to mention that by adapting tempo runs/interval training/trail runs/hill repeats and maybe a few muscle workouts for runners the correct running technic will come naturally. Just mix it up and run free ;)

[@admon3611]

Best video ever.

[@runlikeafreak5984]

Good video. Thanks for the tips!

[@petermack5525]

Great job! Thanks for the vid!

[@freckles1283]

it really helped me run faster .

[@hannahsrunningbuddyvlog7331]

Very cool! Thanks!

[@sudhanshusekharbehera1770]

Good video in my education

[@kianfrancis4684]

Well i use the SHINOBI RUN

[@nidhi5810]

me too

[@yuzuyuzu8870]

Same!

[@kj-nd4rm]

romel ortega LOL

[@bananaboi9006]

romel ortega I nearly broke my back doing that so I may never do that again fuck u trauma :’(

[@RiFeX2703]

This really helped Thanks!!

[@niranjanzezaro2996]

its realy awesome. I tried it at sportsday,which made me 1st

[@jim0thy]

There is a typo in the description. "It's not how fast YOUR run -- It's how you run fast. Imagine if there was a way for you to run faster without working harder, to run farther without being fitter."

[@TheTree0fDeath]

He looks like David Cameron

[@colshythecomedian]

so does your mom

[@simplyoj5967]

xD

[@steveh9991-r8p]

TheTree0fDeath aye aye m8

[@vijaykumar-wg7gk]

Thank you

[@MrTube7776]

awesome video, please make more!

[@runninginmotion6128]

Excellent tips, Thanks!

[@jamiedavid8023]

Amazing tips

[@goodboybenji95]

short n sweet .. thk u

[@funkster505]

Run on the balls of your feet, don't just walk fast but have your legs go in a circular motion and don't bob up and down. Those are the most common things incompetent runners do. This video sucks. It sort of starts at 2:20 and ends at 2:35

[@erwinmalimban2197]

Techniques starts at 2:20

[@allisterhagy8721]

Thanks for the tip

[@allysubraally1751]

You don't talk about balancing the diet, this is much important, in order to run faster your body need to be lite. When you control what you eat you will be superb in running.

[@tuesdaysrunner4038]

True that losing weight especially fat will make you faster.

[@underthenorthernstar]

Good tips, thank you

[@josephzicaro9913]

Good pointers, but the forward overstride that almost every casual runner has isn't even mentioned.

[@oliverhubbard9159]

Thanks that helps

[@terenceyoung-thetimeisnow]

Great tips!! Thanks for posting this video... :)

[@hoormusic860]

i do 3km daily... and i can do about 14 km daily..

[@Druxez]

so why don't you do 14 km daily?

[@hoormusic860]

Bcz I am at job nowadays. .so I don't do this much. Bcz in morning can't wake up . Tired much

[@allmightymagikarp9154]

Answer run like naruto

[@counterclockwiseemu8447]

I also use inspirational music to run faster

[@simonloo1588]

Actually the way to run fast is CADENCE... able to maintain high cadence is the key, wonder why he did not even mention this at ALL !

[@tuesdaysrunner4038]

Maybe because they didn't mention it in his textbooks???

[@amitdubey2667]

it all helps me

[@AngeloFalls]

So motivating

[@ManlyBeachRunningClub]

great video thanks :-)

[@Vivungisport]

They forgot to mention that running with both legs improve your running economy significantly .

[@respectseasoning8162]

Video starts at 2:19

[@gustuffson3094]

after watching this video I look forward to running more.

[@cyrix005]

Yeah! Science!

[@TENNESSEETRACKHAWK]

that was great thanx. subd

[@bisonawesome4448]

I've found that when I run in an upright position, but not completely straight, I tend to not take huge breaths then when I am spread apart. So, when I run now, I try to keep "linear" if that makes sense. Is this in anyway a bad technique? Thanks!

[@steveh9991-r8p]

i go from flat foot landing to heel landing when i get tired

[@rmalikrayanmalik]

I used these and beat one of the fastest people in my year. Thank you

[@veronicarojas8404]

Love to run

[@frankcastle5116]

LMFAO NO MENTION OF HEEL STRIKING THEN???

[@TheLickHitter]

Sick video

[@danielemoscardini]

I practice a lot because I have to catch the tram almost daily.