The #1 Skill You're Missing To Make Running Easier

Want to be a more stable runner? Download The Run Experience Training App: tre.onelink.me/I8YZ/3eb5fc43
We encounter many obstacles while out for our runs, especially if you’re out on the trails. Having the ability to be quick on our feet and react with ease could keep us from falling or tripping over those pesky rocks and tree roots. Any instability that we have will be magnified over the thousands of steps we take while running. Coach Morgan goes over the best balance exercises for runners to keep you upright and moving forward.

[@MaxG4880]

A while ago my physical therapist had me start doing most of these exercises to help deal with osteoarthritis. Aside from helping with that, they did some amazing stuff for my running. I'm talking about 30 minutes off my marathon time without any extra effort.

[@KoriRuns]

I had never heard the thing about running being a single leg sport. That's actually pretty eye opening! Thanks!

[@MrBrownie77]

Probably because it’s not really true is it? Yea, we are basically in a perpetual falling motion which is a good way to think about it and good for your form. But we are using TWO legs all the time it’s just that only one of them as contact with the ground at the time while the other is cycling round for its turn. So it’s a fun idea but not really true. The falling thing though is a great way of thinking about your motion.

[@Raguleader]

@@MrBrownie77 Although the thing about only one leg "working" at once is basically the definition of running. If you were to do a five minute mile with two feet on the ground at all times, you wouldn't be running, you'd just be walking *really* fast.

[@unitelanka]

@@Raguleader Yeah Running is not just fast walking. It is a different form of locomotion. While I'm not entirely sold on it being a 'single-leg sport', I can see why improving balance and single leg strength can help.

[@Raguleader]

The single-leg thing is counter-intuitive yet kind of obvious when you think about how the definition of running is you never have both feet on the ground at once. Otherwise you're just walking really fast. Another example of one of those things that lots of us do but don't really ever stop to think about or understand the mechanics of. A similar thing was when someone pointed out to me very early in my military career that push-ups are a core workout, not an upper-body workout. Suddenly those got a lot easier.

[@ragetobe]

My wife and I run together, quite often we are out at 4am and it's dark, we run on uneven ground and trails, we both work at the main hospital for our area in the UK and she was telling me that running/walking on the uneven ground provides a strong foundation for fighting dementia as you get older (this information came from a doctor). As it happens another thing you mentioned also shows where you are in relation to suffering from Dementia when you are older and it's a quick test, standing on one leg with your eyes closed for as long as you can, most people should be able to go 30 seconds, the lower you are on that score...... (this information also came from a doctor)

[@tylernero6671]

Balance work also helps prevent rolling ankles, the injury I fear the most.

[@rbbiefah]

Great teacher and athlete- That was so crystal clear about core going all around and the role it plays in successful balancing

[@prs7100]

First Coach Morgan… I’m diggin those shades…. This is a great topic. Thank you. I find that Balance is so key. The better my balance gets, the less energy I use when I am running.

[@nizam_mr]

3:11 to those of you who have Decathlon in your country, you can gat that balance board (sub brand Domyos) for cheap there :)

[@teratikkoanan7671]

Thanks Coach Morgan. You are so energetic.

[@kimcruz16]

Love these tips. I’m Sharing this with my Running Besties 🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️ marathon training is starting, London, Tokyo, Boston & Berlin, NYC, Philly for some of us. Some of us are running more than 2 marathons 😜COVID has challenged all of us ( ex. Gym memberships cancelled) building a strong running body is always a goal. Thanks for the info & Inspo. Love & Support from NYC

[@TheRunExperience]

that’s great to hear!

[@jagrut_raval]

essential skill. thanks so much for all the running wisdom. Love coach morgan.

[@huzmohd]

Great tips!!!

[@Romace13]

That's a great video, thank you for bringing it up! Will pay more attention to the balance.

[@jennywelch9487]

I really appreciate that she is an expert at it all, makes her more relatable!

[@notapro968]

Coach Morgan as always great advice and just absolutely love your enthusiasm. You are just the coolest ever.

[@teranaporter8809]

She is!

[@teranaporter8809]

Cool I mean!

[@retAFcop98]

Another awesome video!! Thank you.

[@MichaelJohnson-yu3vo]

Great stuff to add to my single leg squats. And Coach Morgan is absolutely adorable! Keep up the good work young lady!

[@dominikschrott7412]

great job, Morgan! thank you!

[@jamesparry5928]

Great content. Thanks from 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[@Tatlone]

I'm late to this but your timing is impeccable. I am working on a strength routine to address for the very things you mentioned. Thank you for this information. I tell ya. I never go wrong heeding the advice I receive from your channel.

[@boneythelynx8884]

Hi from the UK, thanks for the info, will add this to my weekly training schedule. Have a half marathon in 6 weeks, so anything that's going to make my running more efficient will be of great help 👍

[@ivoryh6770]

Great advice!! I’ll try incorporating this into my workouts!

[@TheRunExperience]

Balance out your running with us! Download The Run Experience Training App: tre.onelink.me/I8YZ/3eb5fc43

[@RXP91]

Love your content! A great cue for getting the core on is exhaling slowly, think fogging the mirror. Thatll turn on your internal and external obliques and not just the 6 pack

[@benrumallari3335]

Love running channel watching from.philippines

[@ArsyadDennis11]

Thanks so much coach

[@flamencoguru]

Excellent coach! Thanks!

[@Kelly_Ben]

Love this! I am a trail runner and i have crap ankles, so stability exercises are crucial for me. I bought a wobble cushion off Amazon for cheap, and love it! That trail you're on at the end looks exactly like our trails in NH!

[@TheRunExperience]

yes, Mt. Washington to be exact 🏔

[@MKxpl]

whoooooo! Mt. Washington !! more fun in the winter for sure because all those rocks are covered by snow , and the snow is pretty compact from all the foot, ski, and atv traffic

[@Kelly_Ben]

My favorite mountain!! And I agree with MK, an absolute blast in the winter!

[@Kudal196]

This is Awesome..I needed this... one of my weaknesses is Balance. Thank You

[@WayneWBishop]

Thanks, fabulous video! For balance exercises I always like to turn my Bosu ball upside down.

[@keithc7262]

Great video, thanks!!!

[@marioj.jimenez9466]

Thanks! This really helps a lot

[@rabiiboughattas9323]

Interesting, thanks for the tips.

[@spdavis513]

Thank you!! I need to start doing this!

[@ShikokuFoodForest]

Wow, some great exercises. I’m not a runner, but just started running yesterday. Core is super important. I was an open-ocean, long-distance canoe racer for many years. Core strength was most important and critical. Thanks for the tips.

[@jcolumbiap]

Well thought out! I like teaching the mind to be quiet while doing exercise! Less resistance.

[@steveco1800]

I like to do single leg deadlifts barefoot with dumbbells because they challenge my balance and the strength of my stabilising muscles in the feet and ankles.

[@shreyosibanerjee4906]

Nothing much but your strava runs push me everyday to get my mileage in 🔥🥺🙌

[@arjanvanderzwan537]

Great video! Inspired to do more than running to be able to do more running.

[@mrwermhatshat4522]

Great video. Will be using these excersises

[@seektruth5119]

When I used to run cross country and track, I did a stretch that required balancing on one leg. I found that on the days that my balance was good, my race performance was also good. There was a definite correlation between balance and performance.

[@puertadelaestrella]

Well I knew all this but I’ve never seen it explained so well in such a short amount of time. Great video. Although I do single leg balancing exercises, I don’t do them as often as I should. I will now. Thanks

[@thesheff79]

Nice video , thanks for the advice as im currently getting back into running.

[@ThadKB]

Good stuff. Thanks!

[@kevindecoteau3186]

Thanks coach.

[@chancecarlton8403]

Good points. I'm going to work on it. Thanks

[@alancraig3756]

Great video! I started doing the single leg stands when I was dealing with a bad case of ITBS. Balancing on the good leg was easy from the beginning. But with the ITBS leg, it was nearly impossible. The leg would shake uncontrollably and the glute would cramp so badly that I would have to roll it out with a lacrosse ball. But after doing these for a couple of weeks, I felt a lot stronger and it was easy with both legs. Once I started back to running, it finally felt like I had a solid foundation. My ITBS was gone and it never came back. I never though about the side-to-side leg stands that you demonstrated, but I'll have to give these a try.

[@rose-cq5xp]

Thank you!

[@jasonnieuwenhuis335]

Thanks great video

[@juliedesaulniers5899]

Good tips, thanks!

[@MartinDef_]

Great stuff! Pilates is also very good for core and balance

[@joannald89]

Imagine if she could post anything without people telling her how she looks. 😒 Thank you for the information! It’s always appreciated and helpful.

[@Raguleader]

Honestly it bugs me how there's always at least the one comment in a fitness video that has to say something weird like that.

[@jpark8549]

Insecure much, body acceptance body positivity

[@rickfranklin1471]

Thank you. Shattered my hip. And I’m ready to be on the road again. This should definitely help with my balancer muscles. ✌️

[@roustabout4fun]

Interesting....older Trail Runner...food for thought. Nice...good stuff!

[@RunOs3]

wOW! What a great video. Thank you for all the great information. I think this will really help me improve as a runner.

[@GreyJedi17]

Thank you. This is GoLD

[@thomash.larsen6932]

Nice energy 👌☺️🤸

[@refatrabadi6656]

Good stuff !!!

[@abigailstone823]

3:30 suggests to do this on cushiony ground *proceeds to do this in asphalt parking lot next to large pointy rocks* 😂

[@mohzoheir]

She also said “while you’re learning the technique” which obviously is not her case 😀

[@TheRunExperience]

we like a challenge

[@MokeleMbembeLives]

I was thinking the same thing! 😭

[@jackmehoff2363]

Shes living in the (puts on sunglasses) danger zone

[@williamharrison7797]

Great advice and clear explain ation.

[@6663622]

An interesting video about running. Great job. 👍🏻😊

[@TickleMeTimbers]

Well done way more relatable now

[@marcuspearse1508]

When you tried to do the squat on the wobble-board, it reminded me of a decade ago when I would go to the gym late at night a few times a week, and once a week I would stand on the Bosu-ball for about half an hour with my eyes shut. Halfway through I would do ten super slow squats, and after the squats, it was extremely hard to keep balanced as my legs trembled the last ten minutes, but it helped so much with my balance, every little muscle in my legs got stronger and helped support my joints, which really mattered when I was a skinny 130 pound 5'9" guy. Now I'm a 195-pound guy with much bigger legs, but since I'm just beginning to run again, and don't go to the gym anymore, you've given me the idea to pull out my unused Bosu-ball from the closet and try to do that again once a week. So I just wanted to Thank You Coach Morgan for this video, that'll help me improve as I am slowly adding running to my daily walks, and giving me a massive reminder to plank...I'm scared to see how long I can last. Thank you!

[@TheRunExperience]

🙏🏼😊

[@jimpoole6037]

Really good and great energy! Transferring this to my tournament tennis, balance is so important along with straight ahead running! Thanks

[@MrBrianRoberts]

That's good exercise, you do feel it through your muscles, I'm quite good at the balance from doing karate but it's a good exercise,felt it thank you, will add it to my training, that's a lovely trail your on there too 👍

[@kingtrumpet123]

WOW -- I'm surprised that I can easily do the 1 leg stand exercises - ((been running on asphalt, then go to the side of the road, where it's gravel, for a few hundred yards each time I run - to improve balance -- very cool, that method seems to be working)) -- thanks Coach Morgan

[@TheRunExperience]

that’s great Ken!

[@debojyotisipramukherjee2118]

I'm in love with coach Morgan.

[@romanbilynets1736]

the best exercise, in my opinion, is balancing while walking on the rails of railway 🚂.

[@charleskahill1323]

really important for older runners

[@Runnerrwe]

Great video

[@StefanvanderFange]

Brush your teeth on 1 foot! That's how I put this training in my daily routine. Swap foot when my electric brush beeps for the next quarter of my mouth ;-)

[@Mel-pb5xw]

Love this! Thanks for the fab idea!

[@laurenlabella7231]

I'm glad to hear I'm not the only weirdo who brushes their teeth on one foot!

[@MrCmon113]

So far I've done squats while brushing my teeth, maybe I should switch to this.

[@brunojacq5473]

Very good idea. I will start very soon!

[@benbonnell]

I’m borrowing this idea

[@jimcantrell211]

Thanks.

[@Mrwoddle]

Super advice! Delighted to have come across your channel.

[@cazy314]

Her legs look awesome! Great job, girl!

[@aurangzaib3442]

Great like ever 😍

[@edwinjackson9339]

Great venue.

[@gerardoh5365]

I like these. I do some of these from time to time, but need to be more consistent. I don't look as cool and graceful as Coach Morgan doing them, though.

[@StefanvanderFange]

Brush your teeth on 1 foot!

[@benhur1959]

Excellent drills, have been doing a few of these for some time now. Balance is an essential tool in the runners armour, thank you again

[@jeanlee28]

Thanks a lot, coach Morgan! Yes!!! I find the importance of balance in running more and more as I age, too. ^^

[@markbloom6121]

Coach Morgan, Thanks for the tips. I noticed you are wearing the Escalante racers. I wear them as well. I'm looking for change of pace to them and not wearing the same shoes every time. I've tried the regular escalante's, torin 4, 4.5 and 5 and the Rivera and they are all too mushy for me. Other brands the toe box feel tight even though I might like the responsiveness better (like the sketchers Speed 3. They feel great but are just too narrow). What else do you run in? Thanks!

[@ilias2841]

thank you for the great video! You also look super hot and your coaching is next level! Did the equivalent of the lead leg running in my swimming when using a tempo trainer to work on cadence - swimming with the lead arm for quick rotation following the metronome. Last night I did a 7 mile moderate run on Stryde 233 Watt power focusing on the lead leg, glute activation, and lean forward @ higher cadence. It was very helpful and the run felt super smooth

[@paddywiggle]

Morgan with a new pair of Escalante Racers! Best Altra shoes 💯

[@Nathanstype1fitness]

Hello Coach Morgan

[@genevievenewton1532]

I danced my entire life then went to XC as cross-training, to later quit dance to run all the time. I never realized that my early successes may have had something to do with balance.

[@noahatlas5240]

Mind BLOOOWWWNN

[@FreeWombling]

My balance is terrible, I'll have to give this a go.

[@pentachronic]

Stand Up Paddleboarding would probably help too. Especially if there are wakes and waves!!

[@samt7651]

I think that when your stamina is good, you do well on your balance. My advice, which is based on personal experience is that you could do full body muscle strengthening and not only for your legs. before running , this can help starting strong on your balance especially when you have long runs !!!! Anyways, good idea, when you do single leg balance with closed eyes.You can test yourself whether you sway or fall down. If you are unable to balance yourself while eyes closed, this suggests a spinal disorder, for example, polyneuropathy. Some people they can balance better on one leg more than the other, which suggests one-sided spinal problem. On the other hand, if you are unable to balance yourself with eyes open, this suggests a vestibular problem inside the inner ear. In case, no medical problem there , in that situation, improving your balance can be achieved by repetition. Balance and Coordination are key points for every sport. Good luck for all runners !!!!

[@reson8]

I don't think i've ever heard this put so succinctly. My balance has been shoddy ever since i had an ear infection as a child (and i'm not optimistic about improving it) but if i can chip away at it, that might make running easier. A quick question; you mentioned having a strong core to resist the rotational movement when running. I thought that rotational movement was a natural consequence of the running gait- is it wasting energy that could otherwise go to your legs or your heart, and does resisting that motion reduce the wastage or just transfer it?

[@eriksharar986]

Balance is cool and all, but I’m really digging those shades!

[@TheRunExperience]

thanks 👓 they're from goodr

[@rainynight02]

Jump rope can help a whole lot too. My abs of all things are burning like crazy from doing 200 rope jumps today. Calfs.as well are worked.

[@frankenclouds5740]

I like to put down a 6 pk before practicing my one legged balance😁 jokes aside thanks for the vids!

[@mikekiss648]

100 %

[@BethanyBlount]

My favorite way to work on balance and stability is running in the snow. I went for a long run on a snowy trail this winter and could feel the burn in my stabilizer muscles. Plus running in the winter makes me feel like a B.A., so that's a bonus.

[@tomekvilmovskiy6547]

did it, twisted my foot 3 times in 10 days then dropped. Took a month to recover. if there's a hole on a ground, the snow will cover it, and the surface will be even, so you never know what are you stepping on. Very traumatic.

[@BethanyBlount]

@@tomekvilmovskiy6547 I'm so sorry to hear you had such a painful experience. I hadn't thought about that being an issue. I run the same, well-maintained trail year round, so any holes would get filled in before the snow falls.

[@tomekvilmovskiy6547]

@@BethanyBlount well, if it's a maintained trail, guess, there's no such problems. In my places it's just a dirt road along the river bank, so under the snow can be just anything - rocks, holes, some garbage etc.

[@TheRunExperience]

yes running in the snow or the sand or rocky surfaces is definitely a great way to help!

[@mindysmith8246]

What shorts brand do you use and socks too???

[@ozjen83]

I found that running has massively improved my one legged balance

[@hackymilacky]

😂😂😂

[@desiortega9878]

Thanks for the tips. I'm 50 so I could use every tip in the book.

[@ianwallace3192]

You should look up vestibular and proprioceptive systems too if you're going this route for better runners balance.

[@MrJeremytpage]

Was some of this filmed in Montana? Some of these trails look familiar.

[@lh3540]

I inadvertently switched from tango dancing to trail running due to the pandemic. I am un-trip-able.

[@satyacricket18]

Love ❤❤ from India

[@blakecreed2272]

DONT LOOK AT MY ABOUT

[@satyacricket18]

@@blakecreed2272 No sir" AM LOOK ONLY WORKOUT

[@mikezen99]

I saw Nora running with Coach Morgan 😍