Want Perfect Running Form? Do These Simple Things!

Take a sneak peek into one of Sarah’s coaching sessions to see how a disciplined training regime works and how it can improve your running technique.
This session Sarah is doing strides and Andy will break down everything you need to
do to improve your running stride.
↓↓ What training tips would you like to hear next? Let us know
in the comments below!↓↓
What’s in this video?
00:00 Intro
00:38 Ideal running stride
01:28 Drills to help your stride
06:18 Putting it all together

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[@runningchannel]

What training tips would you like to hear next? Let us know in the comments below!

[@mostlyrunchat6132]

Great video, very clear and easy to understand . I’m going to try these drills out.

[@cliodhnamalone7493]

how to progress from 5 to 10k

[@mostlyrunchat6132]

@@cliodhnamalone7493 do you have a Garmin watch, if yes you should sign up to the 10km plan. If you don’t; consistency is king, try increasing your weekly mileage by 10% each week. It’s good to have a goal date/book a 10km race to keep you motivated. Remember to run slow most of the time and incorporate one tempo run per week.

[@cliodhnamalone7493]

@@mostlyrunchat6132 thank you !

[@brianschwartz9294]

Could all the pro's at running channel help me with my cross over. I get some scrapes on my ankle bone or some scrapes on the inside of my shoes. Thank you

[@Red3245]

DRILLS 1:32 Walking Lunges Stay nice and tall with hips forward. Look straight ahead and keep shoulders back. 2:11 A Walk Top tight parallel to ground with toes pulled up to shin. 2:56 A Skip Dynamic bouncing rhythm. Arms should be in rhythm with legs. Bring feet directly underneath body. 3:38 B Skip Step out and kick out rather than in front leading with the heel and pull your leg using hamstrings and glutes directly underneath body. Really pulling actively underneath hips. Helps develop powerful, lengthened stride. 4:13 Ankling Exaggerate knees over toes. Be nice and tall keeping shoulder blades together. Put foot down and roll up through toes. 4:45 Ankle Stepovers Imagine an invisible line ground through ankle bones and you're going to step over that. 5:20 Straight Leg Run Exaggerate toes to shins. 5:38 Sequence Straight leg run>Ankle Stepovers>Run into normal stride

[@terrenaguthrie4747]

This is really helpful! I love these kinds of helpful tips. Keep them coming.

[@Metall-fe2sm]

This video is perfect timing for me as i'm currently trying to tweak my running form. I naturally have a higher cadence but my stride length is shorter. Once again fantastic advice from TRC. Thank you 🥰

[@captainoates7236]

I am now over 60 but used to be an ok runner. I had my own technique which was to imagine I was being pulled along by my middle section so to speak. It kept my posture upright and pushing forward.

[@richardtris4cake391]

Brilliant film 🎥 Watch lots of stride films and this definitely the best will save and watch again before next run 👍👍👍

[@baronelectricllc749]

This video is great! Exactly what I need after resting from my knee injuries

[@markphilpottultra]

Best video I have seen explaining and demonstrating drills to improve running form, excellent stuff, thank you.

[@richardlevasseur6771]

Wow! As a proponent of running drills, I found this video very valuable and updated to the drills I do! So important that a drill session may be substituted for a running workout. Yes, I incorporate striders in every run and periodically will run race pace at the end of my long run. Thanks again for a great video!

[@christophervehon9554]

Definitely going to incorporate this into my training! Thank you so much!

[@stefanledin1031]

I have just reintroduced strides at the end of my easy pace runs. Great video as always!

[@alisonsezonov1420]

Love the video. I will definitely start doing them!!

[@Kano5879]

This is gold! thank you both. I'm going to add this to my warmup routine when time permits but also for every track/threshold session. I hope one day to be as smooth and coordinated as Andy in these drills.

[@goofansu]

Great video, I’ll do this as a warmup before every running. Thank you so much!

[@EvilSecondTwin]

Great tutorial. Thank you! And @1:04, my pledge is that I need to ingrain these in my head to perfect my stride!

[@finn_english]

Super useful video, would be nice to have a "cheat sheet" that you can take a photo of with your phone for quick reference (GTN does this for some of their videos) keep it up! Video suggestion: tips on training periodisation for those of us looking to go beyond set running plans/programmes and make our own custom plans over several months (particularly in terms of how to balance increases in volume vs. intensity vs. elevation). Thanks!

[@marcof.6080]

Thanks a lot! These tips are awesome. Next, I would like to see something explaining the role of the arms, especially with changing conditions, e.g. climbing a hill, descending, and what happens to the arms when you get tired. Also, what is the best swing you can advise, close to the body, the angle of the elbows, the direction of the swing. How important the syncing with the legs and the rest of the body is. Connected to this, not only the arms but hands as well.

[@TheHumanBodyTalk]

What a great video. I gonna break this down in a video! 🏃‍♀️🏃‍♀️🏃‍♀️

[@Wenshihan]

I love this channel so much,thanks for making me fall in love with running!

[@runningchannel]

Thanks! Really glad you're enjoying running 😊

[@NikoKananen]

This helped me a lot. Could see immediately faster zone 2 time 🙂 Thank you for the content from here Finland

[@Kelly_Ben]

I do need to try these moves. I use to hate sprints and speedwork- still do, the track makes me shudder- but I really enjoy throwing strides into slow runs.

[@alanshrimpton6787]

That's got to be one of the best explanations I've heard.

[@markusthulin2204]

BIG thanks! Great! I’ll try this out this week! Today on my daily run I was thinking how to improve my strides! This helps!

[@dimitar297]

Doubtful.

[@ihadnoideathatgoogleallowe6551]

I love how graceful he is while doing these drills.

[@cliodhnamalone7493]

thanks for this

[@lapins86]

Was this filmed at Kingsmeadow? If so... I love that track and have had many memorable training sessions and races there. Keep up the greeeaattt work TRC!!

[@rebecca4508]

Just started working with a coach and have had my first strides after easy runs. Actually finding them really fun!

[@runningchannel]

Great Rebecca! 👏

[@AllanDavisArt]

Gotta love those strides! 🏃‍♂️

[@CSRunner7]

I do try 4-6 strides after some easy runs if legs feel good. Love these technique videos! I recommend Shane Benzie ‘lost art of running’ book. It’s fantastic.

[@angieneil8832]

Please do a video on running form uphill/downhill. Thanks.

[@ADAMBLAZEVIC]

Thanks guys! This is really helpful, I try to take notes and take those with me to practice. I've been a runner for 18 years now and reaching 40 I want to run faster, I want to be comptetive in my age group and this is really something I've been looking for, you've got a new subscriber!

[@runningchannel]

Really glad you enjoyed it Adam 😁 What's your favourite kind of training session? Thanks for the subscribe! 😁😁

[@ADAMBLAZEVIC]

@@runningchannel to behonest I never did different types of session, always just went for a run and did what I felt like, running in the woods or a light trail is my favourite, it is like a meditation for me.

[@ricardiumhues]

Hey guys, I just wanted to pass on something positive on this vid. I used to run OKish for a novice with 1hr 14kms and a 20min 5km but after I got into marathon training and more zone2 stuff a few years back, I seem to have slowed down considerably. Part of that is the amount of time I took off around having a baby and part is the drop from 80% Fartlek to 20% Intervals but its been really challenging for me and hurting my self esteem alot. Well it turns out, in an effort to ensure i was not heel striking I had inadvertently started pointing my toes slightly before striking. I just did a base run focussing on keeping my toes to shin and it took of 30 seconds per KM. Same HR. That is a massive jump and I wasnt even fully recovered from yesterdays base and Strength training so I might have more in me. I have you lot to thank for it, Thank you

[@tomwkli]

amazing xxxx

[@andersonteo4879]

I have integrated such drills into my training and it definitely helps in my running form. Although I must say that the drills do make one looks funny while doing it. 😆 Putting a stride session (eg 5 x 100m with recovery in between) at the end of a run is essential to adapt the body to good running form when it is tired. Super useful.

[@Sijaylightening]

I may try this. I had a terrible accident and dislocated my knee and fractured tibula. I tend to favour that old injury. I need to equal the weight evenly when jogging.

[@julietaandr]

Strides after all my runs for my marathon training. Literally a game changer!😉

[@TheHumanBodyTalk]

🏃‍♀️🏃‍♀️🏃‍♀️

[@jakecarsdiy3549]

Thank you for this channel you helped me a lot

[@runningchannel]

Really glad we've been able to help Jake! Have you got anything lined up for next year?

[@jakecarsdiy3549]

@@runningchannel I want to run a 21k

[@darwinsfish]

I’ve found striding and impacting on toes twangs my calf and I’m out of action for a few weeks with a painful limp. I found, so far, that reducing my stride length has hopefully limited that. I’m long legged and thought that I could gain ground by striding out - big mistake! Will definitely try some of the stretching exercises.

[@captainoates7236]

I like the skip technique where the foot strikes the ground backwards. Never heard of that before.

[@Victoria-hb5jb]

Having fallen over far too many times, my eyes are now glued to the floor!

[@theghostofpcs2391]

I run on a lot of unevenly paved surfaces, with often soft shoes, so I've learned my lesson too! I do keep my head up straight though, and only move the eyes.

[@pauloconnor2]

Don’t forget to work one the arm movements too. This will help with form, speed and drive. Swinging arms in the wrong direction starts to twist the body a lot. Driving the arms definitely helps on bring knees up on hills. The arm action is another drill you can use to help concentrate on when struggling on long runs

[@vikroy3777]

Andy has a beard! Enjoying these videos. I wonder if we could see more of these videos. The basics are really important for beginners, people returning, people returning whilst trying to lose weight, and people getting older, sure there must be some advice here we could all use at some point now or in the future (of course I never age lol).

[@tommy7467]

I love watching these videos and then never doing anything to try to correct my form 😅

[@clairhardywynn5620]

This is a really helpful video Thankyou guys - Iv noticed when I get my race photos back my front leg is always dead straight and my heal is pointing the floor with me toes pointing up - I look like I’m power walking rather than running and I just can’t seem to place my front foot down under my hips it’s always out in front ! 🤷‍♀️

[@bsanp]

His posture is something incredible 😂... I will try to improve using those tips! 👏☺️

[@beachuk2000]

Only other drill I would have thought to add was heal kicks to work on getting heals to bum. When I do sprints I focus on heal to bum and always feel a notch in speed and smoothness when doing so.

[@leeharrison1017]

How frequently would you suggest doing these? I’ve currently dialled back my mileage doing more cross training through winter, so would you consider incorporating these as part of a weights session. Thank you in advance and hope you all have a fab festive period 🤗

[@geofftoscano6804]

I’m really not sure how I’ll go with these exercises, though I’ll give them a try for sure. My cadence never varies from 187-189 no matter how quickly I run. I tried three months of MAF running to heart rate, maybe 13 minute miles, cadence as stated. I recently completed a half marathon in 2.13, cadence the same. Recent park run in 29 minutes, same cadence.

[@lewistanner7010]

I notice when running at slower, Easy pace my right knee ever so slightly crosses inwards. Any tips on keeping bot knees headed in the right direction? Many thanks

[@Rainfire27]

I’m going to start doing strides tomorrow since I’m coming off injury and can’t do much else

[@JeffreyADavis-vy5qy]

I also find running with better runners has helped me loads. I joined a local run club it is worth the 25 minute drive to run with them.

[@runningchannel]

Brilliant! What are your favourite sessions?

[@Leeroy49]

Yes I have.

[@runningchannel]

😂😂😂

[@moggy992]

I definitely have a longer stride, and I land heavily on my heals out front of my body. I've never questioned this technique. But can see how injury prone it is.

[@srinik2719]

Hi Andy and team - Can you suggest what shoes are best for running? Thank you.

[@RandallReedJr]

Watching Andy do Ankle Step Overs is mesmerizing

[@thomasanderson9460]

No but i will now-- getting injured to often :( hope this helps :)

[@TP-Geo]

My posture and stride is awful, did my first half last week (2:08:20) and tried to maintain a constant pace. Ran at 160spm but my pace varied between 5:50/km to 6:25/km despite maintaining the same cadence (using a garmin forerunner 945 with vibration metronome). No idea how my stride changed that much across the run, the splits were hilariously different.

[@heeby123]

My cadence and stride length both drop when running at lower intensity. If I try and ‘force them’ whilst running slower I find it just spikes my heart rate and feels really unnatural…

[@sarahickmott6499]

Agree. I'm working on low heart rate training at the moment and running slower than my 'natural' speed makes my cadence drop to 157 ish and stride length also drops to around 82cm.

[@runningchannel]

It's all about practice, give these drills a try and let us know how you get on 😁

[@murshizimahadzir8459]

I want it all

[@BrettBales]

yes strides

[@eaglesbasketball5231]

In cycling they advise to avoid hill reps with bad knees, does the same logic apply for running?

[@Gremlack13]

When I ran track in high school we always did these, but we didn’t do them correctly as they weren’t taught correctly. I didn’t know this until I did some training with the track team at the local university and found out how wrong we were.

[@julietmorrice3205]

Very interesting. Is this still of benefit when running mostly on trails, where the terrain is often technical and can be unstable?

[@runningchannel]

Yes! It's great to have a good grasp of running form regardless of terrain 😊

[@jps5871]

I do strides at the end of my easy runs, I like hill repeats. They are way more fun than track day.

[@runningchannel]

Hahaha what do you dislike about track day?

[@jps5871]

@@runningchannel it’s a big circle, no visible stimulus, can’t find pace.. ( I do intuitive pacing which works great off track) It would be better in a group, but by my self it just seems like self torture.

[@atleastthreecharswide]

How long should each set be like?

[@mundea]

Great video, I really didn't think that you could improve your running form, thought you were born with how you stride and that's that 😅

[@runningchannel]

All it takes is practice 😁

[@atleastthreecharswide]

Andy, are those shoes Nike Pegasus 83?

[@scottmaddow7879]

I try to mix striders in a few times a week.

[@runningchannel]

Great Scott!

[@brannmacfinnchad9056]

I'm sorry...but I kept having flashbacks to Ministry of Funny Walks. I definitely need to try the advice in this video though!

[@alessandrosim15]

Tell me how do I push my speed 10K for 40 mnts?

[@Aeronwor]

"Todays episode was sponsored by the ministry of silly walks"

[@runningchannel]

😂😂😂 Great comment!

[@kin.9133]

That B skip looks like it'll be hard on my nice new trainers?

[@theghostofpcs2391]

Yeah, I won't be using new ones for anything like that!

[@waltdog123]

very important question I hope to grab an answer ! I'm essentially a 180 speed shuffler lol applying this series of drills in particular the a skip I notice a significant pop off the ground, a bounding sensation. something unfamiliar to me. is this a correct feeling to feel? a pop / launch into your stride?

[@theghostofpcs2391]

I'm imagining the 'ankling' is what I look like trying to run in zone 2...

[@runningchannel]

😂😂😂

[@cliodhnamalone7493]

could you timestamp this

[@SkaiSharku]

Not everyone hates hills! All my routes get hills because they make things interesting!

[@runningchannel]

Do you live in a rural area with lots of nice scenery?

[@SkaiSharku]

@@runningchannel living in central Japan, Nagano prefecture. Lots of beautiful nature, would be a shame to stick to the flats! Just gotta love the change of scenery that hills give you. Ps. And Japan is 70% mountainous, so even though you can make plenty of flat routes, once you want some extra variety, you're pretty much forced uphill :D

[@marcroigcasanovas1807]

The Ministry of Running Walks

[@runningchannel]

Great Monty Python reference Marc 😂

[@mvschooten]

When you demonstrate A-walks you put your heel first on the ground with a straight leg forward, isn't that 'stimulating' ove rstriding? It also doesn't line-up with the A-skip you demonstrate where you bounce and don't put you're heel first on the ground with straight leg!

[@siralator5839]

I just can't do skippings haha

[@lm6424]

Your example running at 45sec is showing your feet pronating, no?

[@pandorakeycode2994]

I am a 10K runner and looking for a plan to get my 10K under 45 minutes. Pleas help. Thank you.

[@runningchannel]

Have you checked out our plan on our website? 😁

[@guywarner8391]

Here's how to fix your running technique. Stop thinking about how to fix your running technique.

[@paulbailey7641]

Now I know why athletes do all these weird looking exercises. Clear explanation. Thanks 👍

[@RossNixon]

Looks difficult. Should older people try any of those moves?

[@wesleytwiggs7687]

I spent the better part of my high school career trying to correct my running form. It’s hopeless I’m afraid, but I still ran a 1:17 half marathon this thanksgiving so whatever.

[@dropatrain]

This video brought to you by the ministry of silly walks.

[@siralator5839]

Not sure if I like the thumbnail on this video. Normally I instantly watch every TRC video but this looked like a James Dunne video and I was nah, maybe later...

[@Mooza1]

Show us the wrong form and how to correct it, not drills... Need to understand the problem first before practicing how to improve it

[@boonruengchotchoung6594]

Thank you verymuch. 👍🏃💪❤🌷🌹💫🌃💫🌹🌷❤🌉🏃✌💪