What They're Telling You is a Waste of Time

[@50Something]

What helped me a lot to reduce injury and run faster was simply to learn to increase my cadence and everything seemed to fall into place from there. I was running at 150 spm when I first started 5 years ago and now I'm more comfortable around 170spm. Good video Jane!

[@runningwithjane]

Usually people's cadence will naturally increase as they run more and running economy naturally improves. But a severe overstride is maybe the one time I think it helps to look at running form a bit more closely. Especially is someone is having constant discomfort. Glad you found what works for you and you're feeling great! Did you use a metronome or certain music at all to help you?

[@50Something]

@@runningwithjane I used a Spotify playlist at 165 BPM to get in the ballpark. Thanks 😊

[@leeloohad]

Great video! An honest and realistic approach! Thanks coach Jane😊

[@runningwithjane]

You're welcome - glad you found it helpful and thanks for watching!

[@Nateshe]

Consistently running over a long period of time.. great advice 👍

[@runningwithjane]

Lots of reps - that's how you get pretty darn good at anything.

[@jordanschneider1077]

My view is that in any sport, if you can improve your technique, you will improve your performance. Running is no different. Nobody tells a swimmer, "just go swim whatever way is natural for you" or a golfer, "however you swing your club if fine". There are always positive changes you can make by becoming aware of your form. A quicker cadence or a balanced, whole foot landing with your foot closer to vertical will improve your speed with less effort. Over striding and heel striking is inefficient and slowing. I wouldn't dismiss running form out of hand.

[@runningwithjane]

Hi Jordan - appreciate the dialogue. I understand your POV, but running is different. We start running in toddlerhood and no one teaches us how. It's innate...and children run freely all the time without worry of pace, form, etc. We were literally born to run. My main point of this whole video really is there is just way too much emphasis on it. When what I see from my vantage point is that most people just aren't doing enough to be even thinking about their form. Cart before the horse, if you will. And ultimately, further down the road if some fine tuning is needed on form especially via strides and drills, that's great. But I think a lot of people say someone's running form is bad when it's not, just because it doesn't look like the norm.

[@harrycolon3294]

Ok, I was an over strider, ran on the outside (supinate) of my foot...didn’t know much about cadence. Studied running form and how to improve my cadence. FOR ME, it changed my whole view on running. Faster times…running easier and longer…never had any injuries but the change helped a lot.

[@runningwithjane]

Glad to hear that it worked for you! What did you do in particular to improve your cadence?

[@harrycolon3294]

@@runningwithjane I watched a video called “3 minutes to correct your running form” and followed it with a metronome for my desired cadence. Focusing on raising my knees. Not saying I’m the most efficient but it has increased my cadence and helped to conserve energy .

[@Debbiespence-d9m]

Hi Jane love your videos 👍. I’m on the tail end of a horrible injury - torn abductor muscle - I havnt been able to run for 16 weeks and now realise the most important thing is to stay injury free. I was so obsessed with my mileage and my times. Now strength work and just enjoying running will be my priority once I’m back at it xx

[@runningwithjane]

I'm so sorry to hear that - the worst. Have you been working with a PT? Strength training and slowing down most of the miles is so important...you'll be back stronger than ever!

[@Debbiespence-d9m]

I hope so 🤞. Iv been working really hard on my strength work that the physios have given me. Worst injury iv had and Iv had my fair share over the years 😢xx

[@LayneBracy1]

Great points. A couple years ago, I tried forefoot running, and it seemed great until about mile 21 of my first marathon, when I developed a calf/Achilles strain. I have found success in gradually increasing cadence from about 150 to now training at 176 with the Pulse app. Sudden/extreme changes seem to be the main injury risk for me.

[@runningwithjane]

I've heard good things about increasing cadence this way. Nothing wrong with utilizing something like this as long as it isn't taking away the joy. I'd also venture to guess improvement would have been made all by running more and your body becoming more efficient in the process (I'm sure the results brought faster results though!) Thanks for your input, Layne!

[@chelsalkerton]

Hi Jane Love your videos! I am wondering if you’re still using the same watches you posted about in your review videos of if you’ve updated since Thanks

[@runningwithjane]

Hi Chelsea! I am currently still using the Garmin Forerunner 55, but looking into upgrading soon.

[@chelsalkerton]

@@runningwithjane great. I’ve decided to try the Coros pace 3 will be my first running specific watch Thanks for your other review videos I found them helpful

[@MyFatAdaptedLife]

I love how major chain running shoe stores upsell gait analyses and custom insoles, all targeted to new runners.

[@runningwithjane]

This!! Of course a newer runner (or someone who is just not training appropriately and assumes it's gotta be the shoes) is going to do whatever they tell them. Can't fault them...so frustrating.

[@ratilalmakanji2372]

Agreed 💯

[@runningwithjane]

🙌

[@wvu05]

A 180 cadence is too rigid of a recommendation. That being said, there is a floor that tends to be crossed by people who are overstriding. I remember one time hearing about the 180 and about heel landing. I went to the track and timed my cadence, which was closer to 150. I cut my step down about 4 cm, my cadence went closer to 180, and I was running faster with no extra effort.

[@runningwithjane]

Agree that 150 cadence is overstriding, but this can be a super easy fix (heel striking doesn't = overstriding). It doesn't require watching endless videos to fix form. I just see channels and whole business made out of fixing running form with ALL of these cues, and I just think...it's not that complicated!!

[@wvu05]

@@runningwithjane Indeed. In all honesty, I think that a lot of these tend to involve emergency issues for people who have severe issues, and it gets overly universalized, which isn't good for the vast majority who don't need to take drastic action.

[@Hughdoggy]

Videos/books/articles know and exploit our obsession with finding shortcuts... I know I've fallen for it!

[@runningwithjane]

Honestly I didn't even think of it like this, but yes, people prob click on those videos thinking that one quick form fix will suddenly make them faster. We've definitely all fallen for the shortcuts, but nothing beats hard work over time.

[@till_57]

Good advice. Most advice on running form is wrong anyway.

[@runningwithjane]

Exactly! And there is SO much to sift through. How could you ever know exactly what to do? Reality is most people just aren't running enough...the simplest fix of all.

[@till_57]

I agree. For me, running a lot certainly works best.

[@fitnessfreak498]

I will not name names but a certain running book club is notorious for their way or the hiway

[@runningwithjane]

Haha, no idea who you're talking about. Definitely never just one way.