Your running form SUCKS (and how to fix it)

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CHAPTERS
00:00 Intro
01:22 How to do video analysis for running
02:19 Example of good running form
04:12 How to fix overstriding
05:29 How to increase cadence
07:08 How to fix stiff arms & upper body
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#TheUnlazyWay​

[@TheUnlazyWay]

what training tutorial would you like to see next?? P.S. don't forget to DESTROY the like button🤑

[@TaureanDreams]

Would it be possible to show your editing process?

[@prtsp7843]

a 5K barefoot run

[@Zoet50]

Two things you should have stated: Stride length Cadence

[@TheUnlazyWay]

@@ladysGrace thank yooou!

[@AndNowIJustSitInSilence]

I would like to see you picking up a completely new sport. How about Martial Arts? If you're in Finland right now, I recommend checking out dojos that offer Taido.

[@devidia]

A good (mental) tip i used to land more midfoot: imagine you are running on ice. That helped me a lot.

[@fabioooh]

What do yall mean with midfoot ,there is literally an arch in the feet so there is nothing in the mid part

[@devidia]

@@fabioooh Dude, you seriously think NOTHING from the midpart of your foot touches the ground? Haha. I don't know what arch you have, but in my case it's not exatcly like something can pass below it

[@fabioooh]

@@devidia well I have a normal arc but unless you are flat footed it still shouldnt touch the ground ,I just dont understand where ,is it a metaphorical way to say land on your whole foot and dont heel/toes strike ?

[@devidia]

@@fabioooh Sigh... When you run, your foot is quite flexible and bendy thus the midpart touches the ground on impact, period (unless you have ofc a freakish arc...) so you can get that weird thought out of your head. Second, you could call it flat running if you prefer that yes

[@fabioooh]

@@devidia this sounds very unnatural/unhealty but if you say so ok

[@roosb.967]

I'm 2mins in and the editing already blows my mind 🤯 Epic!!!

[@marcsnijders1067]

2 mins in and all I hear is Kermit the frog talking

[@skullcrave5510]

@@marcsnijders1067 lol

[@sofitocyn100]

He is the best

[@tuneboyz5634]

Amazed little baby 😮🥰

[@Ayyshaddy]

u comment like a npc

[@edinborogh]

I don't have a tip, but I do have a comment - I love the effort and dedication you put in your content. It's like going on a journey together with a valuable lesson throughout the shared experience. So.. Thanks. I enjoy it and it makes my day better.

[@TheHumanBodyTalk]

🔥🔥🔥

[@skybiz4520]

Tip? If he can run 4min / km there is no tips, but overall he seems overweight for top class runner.. At least 10 lbs.. that could propel speed even faster.. Thank you for the video.

[@roysreceptive]

I’d suggest running on soft sand WITH shoes. If you tend to heal strike first, you’ll noticeably feel your foot sink down before a transfer of energy forward. This will actually force you to consciously land with your mid foot or forefoot firs. You’ll immediately feel that momentum going forward. You’ll notice an immediate change running from when you transition from the sand to a hard surface (grass, road etc.).

[@Hugrolio]

I'd like to say that I thought I knew how to run and was getting knee pain, but thought it was related to previous injuries. After seeing this video, I've been running 3 times a week for 2 months now - no pain whatsoever. A massive thank you.

[@TheHumanBodyTalk]

🔝🔝🔝

[@felicityspyder]

This is EXACTLY what I need - signed up for my first half marathon (3 weeks from now) and I can barely run 15k. Learning a lot about keeping my body relaxed and definitely need to do those drills. Such a good reminder! Thanks Jonne!

[@hurricane7800]

Hi! I hope your race went well! Commenting for others who might see - in my own training I would consistently run about 12.5k as prep, and when I ran 15k I also got a bit nervous because it was a bit harder than expected. But there's a piece of runner advice I think might hold true, that on race day, you can run about twice as far as your usual "max" distance. And if it's really not going well, there's no shame in taking a walk!

[@hurricane7800]

@Sohum Pathak Wow, that is fast! Much respect for those times! My best advice would be to deliberately focus on running slower, like practice running as slow as you can. I would practice running medium distances like, 10k, in about 45-60 minutes. I've never been quite that fast but have caught myself running my fast pace during a recovery run when it just felt good to let rip - so I understand it's hard to run slow!

[@pogmumu3765]

How you doing now??

[@sathyaki]

He died during that run!

[@medsuit1686]

How did it go, did u make it to the finish yet ?

[@devidia]

As someone who basically already knew everything you told, i must admit you explain it really well and make it easy to digest and pick up on. Kudos

[@nathanaellandicho]

Another fix for heel strikes, which i learned from another video, is to lean forward while running. It forces you to land more parallel on your midfoot rather than your heels

[@victorhugo5207]

Practice the foot strike then train yourself to "fall" in the next step, so think of running correct as "falling, with style."

[@gurjotbrar6310]

Love the effort, dedication & clarity!

[@lucifersdevi1570]

The cops still caught me

[@PapaPineapples]

This is a great edit! I love the way that you did the effects PLUS it is super helpful. Thank you!

[@adampalkovic6123]

Loved the video. I just got a different advice on shoulder and arm movement. I also went to a session with a physiotherapist about running technique and I was told that on long distance runs, you shouldn’t really move your arms and shoulder. The other tip was that the first contact between foot and ground should be the outer part of the foot and then the rest. Keep up the good work with videos!

[@damu6678]

Please bring back this style of video. This is what made me a fan!

[@danieljones7675]

I would like to see your progression to getting better form. I’m working on this now, and the shoes I wear have a huge impact on my form. I’d like to see how you ultimately get your form to something more sustainable. Great video excited for the next one 👍

[@amirtootooni8328]

This channel is absolutely amazing, I learn so much from each video. The improving cadence technique you mentioned is brilliant! I'll definitely try it

[@aphiwemancotywanaphiwemanc4019]

I loved this man. I subscribed immediately. Light, fun and packed with useful information. Just my type of style

[@timijosephariyo]

Just found your channel - loving the videos. Also, amazing story telling and editing!

[@topias8030]

Currently training for my first marathon and this video was such a blessing, since ive been having trouble with the very well known shinsplint! I will for sure have to try out the metronome and the barefoot running and aswell generally focus more on the details such as recovery!

[@littleoldmanrunning105]

Loved the effort you put into this. Totally next level. As for running barefoot - I train using Vibram Five Fingers on occasion. The beauty of them is you can run on grass or sand, but you can also run on pavement or rocks as well. They are fantastic for strengthening your ankles and knees and hips etc. I watch some stuff about running form a while back that looked at studies about how running form affects performance / injuries etc. The study found that unless you are doing something really weird, your form doesn't matter as much as you think. Relaxed running and letting your body do what it needs to seems to be the best way. I got really messed up a few years ago following advice like not letting your hands cross the centreline. I've since worked out that it is fine to cross the centreline when the movement is part of a whole body action. This is really beneficial when powering uphill and driving extension of the rear leg. By doing this you stop running with just your legs and use your whole body. Having said that - I have never won a race. Or finished in the top three.... or top 10... or top... anything. I have however, never failed to finish :-) Right, it's back to work for me (lunch is over). I'll check out some more of your videos after work :-)

[@jonnovak6856]

I really appreciate your comment. I came close to injury just the other day trying to implement all of this advice I had researched about my form. But when I went back to what felt natural for me I had less issues. I think people try to extrapolate what is "best" by analyzing top tier pros and don't realize there's a whole lot at play for the professionals that won't be at play for us just running after work.

[@capitalistche]

@@jonnovak6856completely agree. I did years of volleyball playing in one of the top teams in my country, on practice sessions we would warm up and then run and then play, each time; and no coach ever told anybody how to run lol. Same goes for soldiers in the army. If it was that important there would be emphasis on that. Just run lol.

[@daviddietz3630]

Dude, editing and content is SOOO high level in this one. Thank you so much! An awesome watch.

[@joelhoeve]

Great as always!

[@gerrydebruijn5569]

amazing content! Great tips for running!!

[@robingaspard]

Such a great video! Thank you! ❤️

[@Slippygreenlily528]

This video was awesome. I’m trying to improve my running form and this was interesting to watch, quirky and funny and very useful. Thanks for being real! 🎉

[@tnan123]

Just discovered your channel! Great content!

[@toothbrush5623]

really like this vid!! nice editing really fun to watch!!!

[@YRivera1]

Great video. Well put together. You know, the foot landing place is also debated. For instance, Jay Dicharry in Running Rewired recommends landing just slightly in front of you as this optimally loads the tendons for recoil, not under you. I actually found that cue much better for me than under me which I was doing at first.

[@TP-Geo]

Cracking editing. Great vid dude

[@bigchickenking9576]

Hey, I didnt check in on you for a while - daaaaaaaaaaaaaaang, I thought your editing was sick af three months ago, but this a whole other level again. keep crushing!

[@JohnDoe-vf9yc]

Killer job on this video! Your editing is awesome man!

[@Adrian_]

This is very helpful man thanks!

[@linela]

Great video! Thanks!

[@user-dy2ii7ob7s]

Wow, awesome video! Thank you!!

[@bomed3390]

Just went to a physio for running assesment/ foot pain during running. A couple of my problems are very similar to yours in the vid. Definitely intrigued to try the barefoot running!

[@Lesliemfit]

Amazing creator 🙌🏼

[@thesnudge1]

Brilliant video. This is exactly what I was needing

[@kilipenipahulu7394]

I subscribed because the editing is smooth as hell, transitions from shot to shot is top of the line, speaking over the video with a simple energetic sound track is super talented ear with light comedy. great discovery brother. keep up the good work!

[@cronge3337]

Good work and effort all throughout (run, technique, editing, etc) 👍 subbed

[@RahulBhagatclicker]

Very informative video !! Editing is class apart !! 🙏🏻🙏🏻

[@seraphindechent7061]

Beautiful video...like always

[@Dude29]

Impressive production quality and editing! Very good

[@NANAIMOmdb]

Top notch editing!

[@ItsCuriouz]

Back at it again!! Love your videos man!!

[@TheUnlazyWay]

🤩🤩🤩 thanks!

[@logiconabstractions6596]

To increase cadence, I've found that barefoot running (full barefoot) is really helpful For me: - Longer strides get painful for the skin (since the landing tend to have more energy/stride), so naturally you don't tend to want to do that - You feel the bounce a little more barefoot (e.g. the elastic part of running). I've realized that the running feeling is just better with a slightly higher cadence. I hadn't noticed it as much with shoes. - You can't land on heels either. For me at least, I tend to have higher cadence if I land more on the front of the foot, and lower cadence when I land on the heel. I did include it a bit more than just pre training burst that being said. E.g. I'm probably running a total of ~10km/week barefoot, out of ~50-60k/week. I do up to 4-5km at a time, at least once a week. I think this also starts to bring the benefit of reinforcing slightly different structures (foot, calf) as well.

[@jackflack504]

no

[@bigbattenberg]

I concur. Great comment. I went the barefoot/ minimalist route some years ago and never looked back. Have been doing some 'regular' shoe training lately because increasing mileage is a bit hard especially on pavement but it still sucks, it feels so off and unnatural. My shoe of choice is Merell Vapor Glove, almost never wear anything else leisure or sports.

[@MichaelA82828]

The Unlazy Way back it! You love to see it!

[@maggie5018]

Exactly a video i needed right now! DUDE YOURE JUST AMAZINGGGGGGGG!!!! Amazing vid montage btwwww

[@MusiXificati0n]

Came for some advice, stayed for the humor and really nice editing (and the advice was of course also really good). Thanks for the really entertaining explanation! Love it!

[@gregorylebret]

Nice content and editing as always 🙂 As a beginner runner I've tried a few shoes and found the softer ones are worse, I get lazy with my strike. Tighter / firmer shoes tend to keep me on my toes about my running form 😜 I like you mentioned barefoot running, I don't actually run barefoot but have bought "barefoot" shoes which I now wear all the time to walk, not sure if it helps but it's supposed to help with strenghtening the small muscles / tendons in the foot vs always wearing comfy stuff. Also streches help a lot, especially for the back / hips.

[@evandertheconqueror1983]

Exactly when I want to improve my running form, this pops up thank u

[@AlanLamb11]

Nice job man, you covered a lot in a short amount of time. I've watched channels whose main focus is actually on running do far less- especially linking the movement to which muscles getting activated and why. No worries about plugging yoga- most stretching routines add length, flexibility, and strength- for running especially lengthening quads/hip flexors. There are several yoga poses which do this but there are specific stretches that most pro runners will do that are more focused around that.

[@charlymcfly9716]

I love funny tutorials, thanks for the video!

[@medsuit1686]

really great video. Whenever i do a long run i often do like 'system checks' just going over everything i am actually doing and comparing it to what i should have been doing. Breathing, form, arms, cadans and overstriding. Almost always i catch myself slobbing off in some aspect of the entirety, i also noticed that if i run without music its easier to me to maintain form. Ofc running with music is just more pleasant xD

[@Wehoq]

Your editing is on fire bro!

[@daniellegarcia9]

🤯 a metronome! I’ve been trying to sync my steps to music but it takes for a while for beats to drop so this is a simple and awesome tip

[@elvagar]

5:30 If you are used to run with headphones you can use some 180 bpm playlists and run to the beat of the music. It has worked for me and I find it more fun than just beeping of metronome .

[@simonmanning1844]

The atg system addresses all the things you mentioned in a measureable way. Im 54. Was almost crippled in March. Now im sprinting on the beach

[@markmartinez1275]

Bro, that editing is purely amazing and your advice has helped my running tremendously. Rightfully earned a sub. Thank you for the advice and keep up the amazing editing. 😊

[@Katryneization]

Insane editing !

[@Leeflow88]

💯💯👊 Great content !!

[@laktat_intolerant]

crazy cut work. so gooooooood!!!

[@rahulbarca4112]

Awesome tutorial....Instant subbed

[@eddybobea6709]

Very nice, very relevant, useful and entertaining information.

[@robsuu]

Make merch! I need some before school starts:)

[@pauljennings2425]

First time I’ve seen one of your videos. Loved it. Great combination of really helpful content, skilful editing and funny too. You didn’t ask me to subscribe, but I have done anyway 😂

[@oshithanarangoda8901]

This is amazing. Thanks!

[@emenemes5678]

i learn 2 things from your video - how to improve run and how to edit videos to make it fun to watch. subbed cos i do want to see more!

[@jeymey9440]

Ive struggled with knee and shin pains during running. Now Ive switched to Vivobarefoot shoes for running and never had any problems again. Currently training for my first marathon and I think my form has improved quite well. So I guess warmin up barefoot is a good idea!

[@opplez1159]

the zero drop shoes may have forced you to land more mid/forefoot which could help knee/shin problems

[@jeymey9440]

@@opplez1159 Yep thats what Im thinking. Probably kept stress off my knees and more into my calfes

[@reactiverevolution1526]

@@jeymey9440 I never had shin splints again after walking only on my heels for 50 yards at the end of my run. Or just stand and hold your toes up for as long as you can. It trains the shin muscle so it can absorb more impact.

[@jeymey9440]

@@reactiverevolution1526 Great tip! I think that correlates to what moving barefoot does to you. It forces you to rely on muscle and technique and not just the material and technology of the shoes.

[@defeqel6537]

bare foot / zero drop shoes unfortunately haven't helped with my extreme shin splints, resistance training seems to help a bit, but I haven't done it long enough for shins and calves to be certain

[@ananyamavasthi5242]

Bruh I just wanted this video sir thank you ❤️

[@curtiss5781]

You have a good editing style, not too intrusive but lets me relax and watch. Cool

[@sickfinn2366]

Something that helps me keep long distance form is loose fists, almost like i would give out a ticket. And when i pick up the pace hands are flat. Just something i have done from the start, makes it easier for my brain to know what im going for.

[@istvanturke-siklody1367]

U are creating the best youtube videos. Always motivates me and is interesting. I hope you will upload more frequently, as I often review your previous videos just because I enjoy them. Your running form for your height is great btw. (8 years of long distance running)

[@b.r.e.t.t.s.a.n.d.l.e.r]

To improve and maintain a higher cadence, I use the metronome setting on my garmin 935. I set the bmp slightly higher than my target cadence. And I set the (vibrate) alert function to every 4th beat. I then try to find a rhythm and land on my left foot every time my watch vibrates. Most of the garmin forerunner and fenix models have a metronome function. And I assume other brands might too.

[@funwithmadness]

For me at least, the type of shoe I wear influences how I strike the ground. Super thick heels encourages heel striking while something with a lower toe drop (I use 4mm) tends to allow more deliberate control over how you land. Don't overdo it, though. Forcing yourself to land mid-foot or forefoot with a thick sole can make injuries worse! It could easily take 6-9 months or more to change your striking habit.

[@passingby4547]

Dude your content is captivating

[@1nnu3ndo]

Your shots are just so creative

[@Hannah.Williams]

Amazing editing

[@KevoNobody]

I think because most of us are used to walking on flat ground, our running posture doesn’t know how to be. I think what you mentioned about running barefoot on grass is actually a really great solution for form or even walking posture.

[@jonnytheduck8118]

great editing.

[@julyl9809]

So Good!

[@lululx3760]

Great video! I‘m getting more and more into running and the cadence might be the reason i‘m getting shin splints. I feel like i am jumping instead of actual running lmao, long legs aren‘t easy to use 😂 Gonna try out your tips tomorrow, thank you!

[@SamStow]

Jon is right about the heel striking and shin splints. Heel striking means more front of shin muscles required to control foot, leading to overuse and Shin splints. Work on a midfoot landing. Jumping in place and landing with a flat foot helps, then trying to replicate that landing when running.

[@kemarricketts9835]

The video quality is amazing. Where can I learn to edit videos like this?

[@mrbonbon7955]

BYFAR THE MOST ACCURATE AND HELPFUL INTERM OF THE JOGGING TECHNIQUE. kudos to u mr. good sir

[@SvenVee]

Nice one man. I'm currently struggling with shin splints (again) and it's really a bummer in my training for a half marathon in Sep. Good info here!

[@pavebadurina3648]

Tibialis raise exercise is also good for reducing the risk of shin split according to kneesovertoes guy ,so maybe try that to :)

[@dididubalier2196]

I suffered too, and I bought a new shoes and it stopped. It sounds like a topic, but good shoes really can make a difference if you run a lot. Or alternate between shoes.

[@JoshuaCurey]

Have you tried zero drop or minimalist shoes that force you to forefoot/midfoot strike?

[@IT_Farhan]

Tibialis anterior and posterior must be trained for strength and endurance. Forefoot strike will utilize these muscles but will save your knees in the meantime. When these lack endurance they won’t be able to absorb shock sufficiently. I’m still in this training phase myself.

[@SvenVee]

@@IT_Farhan what exercises would be good?

[@csunesson8409]

Great video! Are you planning on doing a 4x4x48 sometime? Would love to watch it and hear your thoughts about it!

[@Regimeshifts]

nice video, and i love the sense of humour :)

[@salah-dred8576]

Wow man, i used to just run without caring about anything you mentionned, but my left knee started to hurt me frenquently so i guess that the problem hide in those details . I'll make sure to follow those ideas ✨👍💪

[@cronge3337]

I'd bet even sleeping position affects recovery

[@rubenspons]

Quickly becoming one of my main youtubers Jonne!

[@hurricane7800]

For cadence, I really like finding music with about the tempo I'm going for, and on Spotify there are whole playlists dedicated to that with anything from Drum 'n' Bass to chill stuff. Metronomes would just get really annoying after a while, but music is 👌🏼nice👌🏼

[@kcoker9189]

Incredible!!! I'd also love to see any less traditional maintenance videos like chiropractor adjustments, etc

[@arthurbenitez3486]

Bruh I wasn't expecting that smooth transition 🔥💯

[@kd3422]

I’ve been consistently running all year now and when I see people running with poor form in can be tempting to emulate them and over stride. Then I get slightly injured and I’m certain those people likely don’t run everyday or long distances

[@pavebadurina3648]

Tibialis raise exercise is also good for reducing the risk of shin split according to kneesovertoes guy ,so maybe add that to

[@neb183]

Hey for your arm coordination you can take to sticks "of the same" length (for ex. wooden spoons) On in each hand. Left one up front right one back. Elbows at 90° angle and than start to swing your arms back and forward. Second step: Hold the sticks with the inside of your Elbows and them swing them left front right back, right front left back.

[@antoniogutierrez4182]

Just came across this video and I absolutely love it! I did hit like and subscribe in case you are wondering 😉 also, the run firm explanation is excelente and your video editing skills are superb! Thank you and I will continue watching your other videos

[@antoniogutierrez4182]

Run form*

[@RogueAstro85]

I rwally like that you show what's wrong with your form. It shows that even great runners still have stuff to work on and that you aren't afraid of showing your weak points. It's how everyone should approach anything

[@fabsterun]

Super cool video. Very informative specialty for a fat beginner runner like me ! I'm subbed

[@NehaVerma-yb9tn]

Very helpful video for beginners.please make more videos on running with same face expressions.

[@mikefowler7925]

Hey awesome video! resembles me in a nutshell too haha. Quick one, those shorts, how can I get a pair of them? They legit! genuine question

[@pinkstreakspeedgolf1738]

Love the Content and great advice! Especially the barefoot running in grass...Like a golf course! Try Speedgolfing if you have a love for both golf and running! Cheers