You've Been Running Wrong.

Natural lifestyle coach & barefoot runner Tony Riddle dropped by to help me unlearn everything I thought I knew about how to run -- and start over.
Podcast with Tony drops 8/26. Until then enjoy this vloggy tutorial thing.
TONY RIDDLE
tonyriddle.com
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vimeo.com/thenaturallifestylist
(use discount code RICHROLL50 for squat / running tutorials)
FILMED AND EDITED BY ALI ROGERS - give her a shout out for a great job:)
www.pranalens.com
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* * * *
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NEW TO ME?
Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist at large. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
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I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320 #richroll #running #barefootrunning

[@EffortlessRunning]

Really cool to see how an experienced ultra runner struggles with an adaptation of the stride. Also, well done for not letting your ego get in the way and think, "yeah, but I run ultra's."

[@royfr8136]

The swimming comment was a bit of ego. But yes, he seemed very willing to listen and learn

[@CourtHendricks]

Can anyone say BALLET? Growing up, I danced for 15 years and Tony's feet (not to mention posture, weight distribution) are the perfect example of a well-trained dancer. We were taught this method as a way to protect our knees from heavy impact over time. I'm stoked to see this method works for runners too! In the words of my ballet teacher, "Toe! Ball! Heel!"

[@dancingviolinist]

THANK YOU for this content! First time out trying this yesterday, I shaved a minute off EACH MILE! My calves hurt a LOT though.

[@daoneandonlyX912]

ok can we all just take a moment to ourselves and appreciate rich's huge calfs

[@zerocontentTV]

daoneandonlyX912 thats what I saw immediately

[@MaryOKC]

😂

[@michelelandry6739]

@@MaryOKC And the dogs ;)

[@pete9754]

I wish I had those calves man. Actually, I wish I had any calves ☹

[@maxboutelle1649]

Those aren't calves, those are STEER!

[@0SKBooth0]

RIch, you live in a paradise for "training," but it's more than that. It's calming and relaxing and quiet - super invaluable to both mental and physical health. Great roads for riding, trails for running, and a drive down the canyon for swimming. Awesome.

[@RossyBikes]

I was lucky enough to get onto Tony’s BARE barefoot workshop a few weeks ago and it was a game changer. I can’t wait to hear the podcast. Two of my biggest inspirations on one podcast. Rich, you truly have had a huge impact on my life and were one of the people that finally convinced me to change to and more importantly stay plant based. Thank you. Peace out.

[@willmaynard9016]

Genius. I just found this video the other day. I used to be a heel striker but after I read born to run, finding ultra and a few other books, I really started to study running form properly and I changed my form. This is just giving me more to think about. Finding Ultra was the first running book I read. If I hadn't read it I don't think I'd even have started.

[@keithbell326]

I’ve been having dreams about these exact drills for years now. I used run, but I had to quit because it was beating me to death. I thought they were just frustration dreams about running; after seeing this I think they were trying to teach me

[@whatupboy100]

Come on Rich. Give us more vlogs. We all want to see more from you

[@Brandonian3030]

I want to see more of those trails out back !! 👣 jealous!

[@tomfrit]

This is the single best video on running technique on the internet.

[@andrevictorgomes]

Yass! Rich is finally barefoot running!! And this guy Tony is awesome, will listen to the podcast :)

[@PhoenixwayNet]

Trail running is the perfect training for this style of running. You have to be so careful about how to place each foot...rocks and roots everywhere. I love it.

[@AvB.83]

Been running barefoot and in minimal shoes (not as much as I'd like to, but still...) for about 4 years now, and it's still interesting to listen to. On the one hand, to better understand what I've been doing just automatically for years, on the other hand to look for things that I might have done wrong or maybe could improve 👍 As for the rocks big and small that you step on, yes, rough gravel is uncomfortable in the beginning, but the thing that keeps me from actually running barefoot most of the time is the asphalt/paved paths. I'd burn my feet in summer if I didn't have at least some kind of protection. Grass or forest floor is great, but then again, I stepped on a bee once, now that's the type of injury I'm afraid of :D

[@peterhyperman]

Very happy to hear this conversation, I firmly believe in the idea of natural running and so baffled on how hard it is to teach and learn. Should be the easiest thing, right? Good lessons and great that it is about posture and not about foot placement.

[@royfr8136]

Maybe people have just got used to 1) running in terrible shoes 2) no running at all.

[@rhondagomez5458]

Love watching the videos on your channel... and loved watching you go through the running exercises. I find it interesting that this running style, which is very natural, is not more widely known. My dad taught us this 45 years ago during soccer practice. Shoes (cleats, actually) had to come off so we would learn how to run and how to properly maneuver and kick the ball. This kept us injury free... from running, anyway. Regardless, I'm glad you are sharing this with the world. Run Happy! Run Safe! Run Injury Free! ... and keep up the cool videos.

[@alastairbaldwin2904]

I watched this when it first came out 11 months ago, and it has been such a game changer for my running! Thank you Rich :-)

[@jeremy5914]

I loved watching this...watching you active mentally and physically. Rock on, man. Truly motivational. We are all learning, and pretending that we aren’t or hiding that we are is a disservice to ourselves and our students.

[@mtollmaster3747]

Late to the party but I just really started trail running. This was exactly what I was looking for. Thanks!

[@Sham-sx1xw]

I've been running the past few days in zone 2, minimal effort and just focusing on my form bc of Tony. Awesome video!

[@jennyfromthePod]

this video shows how to have good form and still be able to jog - not just sprints. I needed this to be able to get back to zone 2. thanks

[@icyearth]

This was awesome. Can't wait for the podcast episode!

[@petecarson2029]

Mate, I really love your style & outlook on life. Got into your podcasts this week thanks to The Chris Evans Radio Show. My only snag with Tony is, having visited his website, is the prices of his courses. They're way out of reach of anything I can manage. Still think he's great though. Main snag with you is Tony didn't run from the south of England to the North of England. He ran from the South of England to the North of SCOTLAND. Doesn't sound much but if you're from Scotland it is a big difference. If you want to keep it all one Country he ran from the South of Britain to the North. Keep doing what your doing. Love it. ✌️

[@richroll]

Sorry about the snag - you are absolutely CORRECT! My bad. Anyway glad you are enjoying the podcasts✌🏽🌱

[@eddytritten]

Rich is ready for the ballet ! Loved the video, damn that place is amazing !

[@Alyszja]

This is the most beautiful running trail EVER.

[@KazhnaLightfoot]

The foot striking makes so much sense! I acquired lateral plantar fasciitis running in my Earth Runners and realized I had been doing the forefoot striking which is unneccesary and put far too much strain on my calves, achilles tendon and in tandem my lateral plantar fascia.

[@demondragon]

I think that's how I got Achilles tendinitis too... I guess forefoot striking only makes sense if you're sprinting or want to accelerate substantially (both of which are temporary)

[@movingairandwater]

Rich, This is probably the best video I've seen of you, amazing editing! Also tony is my favourite podcast you've done because of his pure honesty and openness to share his life experience and expertise with the world. bravo, bravo

[@gordontarpley]

Turns out I've been running correctly for the last 9 years.

[@leoninenoble]

no one cares

[@gordontarpley]

@@leoninenoble your mom seems to like it.

[@gm08351]

@@leoninenoble :(

[@qwertyki9367]

@@gordontarpley oh yeah she does alright. Still not worthy enough though. Ok iokes aside, keep it up

[@TRADE-RUNNER]

Awesome mini lesson - this vlog was super cool. Thank You Rich & Tony can't wait to listen to the episode

[@freakinmario]

I so much liked the little vlog. Wishing you could do that for us more often. I would love to watch swimmers talking about swimming techniques too since I can’t run a lot due to meniscus problem. You’re awesome!

[@nivlari7815]

The best explanatain of proper barefoot running form ive ever seen

[@leefont6116]

great lesson, I dig this, as lately I'm constantly trying to figure out how to properly run. I'm noticing my form, how I hold myself, how I feel in different shoes.

[@TomSimak]

I've watched this three times and have been practicing for about a year, damn it takes a long time to learn this technique.

[@gfunkera69]

Two absolute legends here 🌱💪🏻🤘🏻

[@ananyabhardwaj8578]

I adjusted my running form by watching how Kipchoge runs and so my form now is already like in this video. All of this makes a lot of sense and feels how I now feel when I run

[@mahalramos1471]

This is gold. Looking forward to the podcast!

[@ManuelMininoMaiwald]

MInd blown!!! This guy is doing some of the crazy stuff I do since I was a kid running and playing in the woods. I had a theory about ancient cultures living barefoot... wow! little kid me was right!

[@adamdamper3232]

Super dig this running breakdown, love nerding out on this stuff. Thanks for dropping this Rich!🤘🏿

[@rollingfeet]

When you start to talk about being a naturalist standing next to a swimming pool 🤣

[@Qaboosable]

😂

[@deldridg]

I think you are referring to a naturist vs a naturalist. Quite some difference (thankfully)! :-)

[@neilhebert6429]

Turns out I've been running correctly for the last 9 years.

[@daddycubjudah]

Pretty sure from the full interview that Tony mentions that the area beside Riches pool is perfect for drills

[@royfr8136]

What's that supposed to even mean?

[@PlanetSharkFoot]

What a beautiful running trail! Wish I had someplace like that to run where I live

[@hercules71185]

Where is that? I always find nice places but just started this

[@libertandoapoeira]

Finally I understand the fall that everyone is talking on running form. Thank you for the educational video.

[@OlgaSchroeder-u7m]

The cool kids! ❤ Love watching you both, so much information! Thanks for sharing!

[@ciannacoleman5125]

I really like Tony’s explanation of the three foot rockers and which how you use them differently for walking running and sprinting

[@enablerbro1]

Really looking forward to the podcast.

[@anselmjonathan8598]

Just want to mention that he got elephant like feet when he was running like this across GB, was in pain and could not continue at one point. So, it sounds super convincing but in a podcast Rich later raised his doubts about if this is really the right way of running... Also, this guy has all different kinds of extreme views, just listen to the podcast episode with him. That doesn't mean that some things work and are beneficial but just be cautious before believing everything he says or advises you to do.

[@cpphool]

Can you please link the podcast you're referring to? I totally agree the barefoot running is not easy and it takes years to prepare your body for that way of running. So, if you run ultras, please do not just switch to barefoot running like that. You need to take it slowly.

[@ShiroToraSama]

I went for a run right after watching this video trying to apply some of techniques and it ended up hurting way more and being a lot slower, specifically lifting the leg with hamstring and pulling forward with each step. But hey, perhaps that works for some people. What works for me personally is pushing/kicking off the ground and letting the leg use that elastic energy to fold back towards the hamstring (no conscious lifting with any muscle). I found this in Mark Cucuzzella's video if anyone's interested.

[@Edog-ex4vf]

Your talking about the condition of his feet but failing to consider, running 30miles a day for 30days, shoes or no shoes your feet will be mangled

[@thomasmorton8921]

Runners lose toenails wearing shoes, running that far will fuck your feet no matter what. I can't speak for total barefoot runners but i run in minimalist shoes and its great for me, however the transition takes very long- your feet and legs need to adjust and get stronger

[@fabiogioia1523]

super cool. definitely gonna share this and show my family, on our way to our first "Try-Tri". thank you.

[@Fitness23]

This was great, thanks guys, I so need to fix my running instead of just running hard like a buffalo

[@charlesbotensten]

Born and training in NYC, when that drone shot at 8:37, literally aloud said "where the fuck do you live?" We only have concrete and steel as our views

[@bellelacroix5938]

I was a runner back in the day cut my teeth on it ditching my three brothers in the neighborhood most often barefoot. When I started training it felt unnatural to wear shoes but his technique completely resonates with me because I came up on it naturally as a kid before I started track and field. I was the fastest kid in our school male or female in 7th and 8th grade. Something to be said for runnin from the lions.

[@tribebuddha]

I started running. Thanks, Rich. ❤

[@legarsdesplantes2223]

Can't wait for the podcast with that dude! Hope it will be out sunday i try running a 15k test for a competition so i'll listen at the same time :)

[@dyvel]

This may be the best explanation and demonstration I've come across so far. And I've been looking for a long time. Brilliant!

[@SamRommer]

Tried this cold turkey on a 1.5m run yesterday, felt great during the run can barely walk today, my calves!

[@stevebiggs1822]

This is absolutely mindblowing

[@haydncook5511]

Tony has a great way of explaining this. Time to put it into practice. Thanks guys.

[@huntermaynard8837]

Such a cool and simple way to understand running

[@PaulLeMay3218]

Well how cool. I was not aware of “how to run”. Thank you for sharing. 🇨🇦😎

[@tricoachal]

With all due respect to Rich and Tony, I've got so many issues with this video I'm not sure where to start. First, I heard author, Nicolas Romanov speak on his POSE Method of running back at a USA Triathlon conference in 1998. His ideas are well known in the running community. Unless I'm missing something very (not so) obvious, what's presented here are Romanov's ideas: The POSE Method. To a "t." Second, using my own experience as a guide, having operated a gait analysis lab for many years (alongside a sports physician) and having seen SO many runners get injured attempting to 1. go to barefoot running because they watched a video like this, or 2. try to change their run technique "on the fly" with a few drills, all I have to say is, it's not quite as "simple" as this gentleman would have us believe. Why? There are many reasons, but let's start with the idea that most of us not born in cultures where going barefoot is a normal way to live, have spent most of our lives in shoes. Which means weakened intrinsic foot muscles and generally less-than-optimal functioning feet (and lower legs). Add to that, most of us do not possess textbook "normal" foot mechanics. By that I mean neutral forefoot and rearfoot mechanics. Why does that matter? For someone with "normal" mechanics, transitioning to barefoot is relatively easy. For someone who has less than "perfect" forefoot or rearfoot mechanics, transitioning to barefoot running can be disastrous. The bottom line: we're all unique in terms of the shape of the bones of our feet and our overall morphology. For those in that narrow part of the bell curve who's feet and body size are considered "normal," they'll have an increased chance for success (if it's even worthwhile to pursue this). But for those outside of the "norm," the risk of injury is drastically increased. Next, based on my experience of over 40 years as a competitive runner, 20 years as a coach, and nearly 10 years performing gait analysis on countless runners, field sport athletes, and triathletes (among others), running is INSIDE - OUT, not OUT - SIDE IN. In other words, in simple terms: how we MOVE (starting with the shape and size of our body) including things like our basic joint health and function (mobility-range of motion), the stability of our core/trunk and hips, and small-nerve proprioception, and flexibility, as well as a prior history of injury (which probably resulted in some compensation and development of imbalance) all make us unique and ultimately determine how we strike the ground and how we resist (or utilize) impact forces, as well as ultimately durable or injury prone we may be. How we MOVE (all of the above) is the cake. "Technique" is the frosting on the cake. Trying to change the frosting by making conscious changes to things which should happen naturally IF we are moving "well" (essentially, being a good human being if you will) just doesn't make sense, and in my experience, will increase injury risk dramatically (and frustration too). I've often said that when human beings were no longer part of the food chain (going back millions of years), the sh*t hit the fan, so to speak. That is, modern life has negatively impacted our basic and fundamental movement skills and ability. Thinking that we can just change technique (outside in) when things on the inside might not be as it should ideally be (inside out) is fool's gold. Being a better "human" means functioning well on a very basic and fundamental level. For example, being able to stand in a controlled and relaxed manner on a single leg with your eyes closed (so you can't rely singly on your eyesight) is something almost all of us should be able to do, but in reality, few can. To summarize, I personally dislike any video or methodology that tries to be "one size fits all." We're not all the same. We have unique shapes to our bones, unique body size and shape, and unique athletic and personal history. What is good for one person isn't necessarily good for another. By the way, I'm a big proponent of barefoot TRAINING. I have a barefoot training certification with Evidence Based Fitness Academy led by Dr. Emily Splichal in NYC. My point being, we ALL need to spend more time OUT of shoes and barefooted. This is how I spend most hours of my day. But training barefoot and doing movements and exercises to strengthen the feet (think Tai Chi) DOES NOT mean I should go run on asphalt barefooted! Especially if I (or anyone) have a long history of miles and minor injury from years of hard training. That's a recipe for disaster. I'll stop here. I need to get back to work. Honestly, I expected better.

[@hidden2753]

Did the mean man say hurty words to you? What he is advocating is part of his philosophy in practice and part of the reason he was invited. You may not agree with him, but he lives by it and is simply sharing his view.. It is no small achievement to do what he can do and you should show a little respect.

[@Tapinwithben]

shut your mouth! breath from the nose and run in those bare feet :) awesome video, i am learning this way of running . for anybody wanting to start barefoot running be patient and go slow ,focus on technique or you will have a hard time walking if you push to much volume

[@cannibalmanimal2336]

Yeah bro, buteyko for the win

[@nasircooper9260]

Rich Roll plays hopscotch with friends 👬 🤣🤣

[@andybrown2079]

That was great Rich and Tony, Thanks!

[@thelondoners-lifeisart]

Nice - feels like coming full circle to a method I learned a few years ago. I think I’m ready to refine and go again :) great video thanks gentlemen.

[@FreeRadicalslifestyle]

Another great interview and excellent barefoot running instruction points and techniques. As a long-time barefoot runner and a competitor, I would add that once you have got the natural form running ingrained as your style and form, a specialist minimalist shoe over gnarly terrain increases your competitiveness in a race environment. Regards Russell

[@SummitSeeker546]

Love your channel/podcasts! Fascinating guests, educational, motivational, and inspiring!

[@spare9434]

What a lovely smooth trail

[@yCherkashin]

That is a very safe, very good way to pump your heart.

[@marthaceciliahaque-garnica3864]

Great demo on how to run properly...It feels so natural to run this way❤️🏃🏻‍♀️

[@patriciajordan3869]

wow that was fun to learn a wee bit I'll go buy some coaching from Tony Riddle I want to run again and have had knee surgeries so this might change the game and I'll be able to run again. thank you for the podcast

[@CanadianMang]

What a beautiful place you live Rich.

[@Brandonian3030]

Thats for sure... How you wouldn't wake up with a smile everyday..

[@ryangibson3022]

Vlogs, vlogs, vlogs, vlogs!! Keep em coming!

[@tiefdruck1]

Great advice! This seems to be the right way to enable oneself to match Anton Krupicka´s running style

[@SBra07]

Love the content and quality of this video - hope you are able to pump some more of these out along the way! Thanks, Rich!

[@s.jatighetchi9021]

Awesome vlog Rich. Can’t wait for the podcast. As a runner everything that Tony says is bang on man. Thx again ✌️ 🌱

[@Saiarts_yt]

if I am understanding about this barefoot running, you are running with the full foot on the surface. Good thing I came here.

[@zuzaienka23]

The content fascinating and inspiring as always! But Rich your dogs 🐕🐕🥰🥰🥰

[@mradjamesable]

Fantastic as always Rich 🙏

[@repurposeyou]

That was one seriously gorgeous trail!

[@dew3368]

Awesome video! I want to run, jog at least move forward lol! I have suspected I was running incorrectly because I would feel so awkward and in pain trying to run. I will revisit this video and apply your technique to help me build my form correctly. I am a 55+ female with mild artists in both knees. I am thinking with this new information I could take some of the pressure off my knees and possibly strengthen them. Thank you

[@shoutatthesky]

Wish I had artists in my knees because they sure are noisy in my head!

[@READYRESPONDERFITNESS]

Really cool Drills . Simple physics, but damn Tony Riddle makes it look easy barefoot. thanks for the share

[@scampifrity]

Very instructive thanks a lot. Rich in addition to the podacasts , why not add those tips videos once in a while more often?

[@jacoby.h.3667]

Really nice production🎬

[@78gravedigger]

I got into running a few months ago. Loved it. Found a purpose for fitness. Unfortunately I developed lumbar stenosis. I'd give anything to do that again. Maybe these techniques can help ease the impact and I can slowly work my way back into it.

[@alejandrocarrillo3376]

The biggest change I’ve made to my running isn’t really my form it’s how I changed my breathing pattern. I ran 2 miles up a mountain and I had to stop at least 5 times the first time. The next day I ran it again and that time I focused more on how I was breathing. I cut my time down by 10 min and didn’t stop at all the second time

[@willc7361]

Hey man can you tell me more about your breathing pattern

[@ArellanoJames]

great info. i tried to implement today but for the first half of 3 miles i was landing on my toes and burning out my calves. never stop learning.

[@SamRommer]

Love Rich & Tony but I gave myself a foot injury and was out for a month thanks to this advice. The change must be gradual and assisted by a trainer to help prepare your feet for this HUGE change. Do NOT just start running like this, you will hurt yourself.

[@nn-ek5jj]

Rich roll thank you for being an inspiration to us! Currently, Healing my brain from adderall caffeine and kratom. Going back to college to create momentum shift in my mind and restructure it. I know there is a myriad of ways to make money without college.I have to be consistent with the vegan diet. I’m reinventing myself by myself for the mean time.

[@dawnyprestom9108]

I love running barefoot even though i suckkk at running. and a few weeks ago I got kicked out of the YMCA because I was running barefoot on the treadmill. LOLZZZZ. I was told by a woman that if I didnt get off she would physically remove me. I need to try this way of running. Maybe it’ll somehow help my lungs. 🤣👏🏼👏🏼👏🏼 Love this!

[@brandonasif4074]

Lmao did u refuse to get off the tredmill or something at first or something. Why would the woman come off so aggressively over barefoot running?

[@dawnyprestom9108]

Brandon of course I refused. 🤣🤣👏🏼👏🏼👏🏼 But she was aggressive to start with, which is why I said “Ok Om amlmost done. I’ll get off in .4 miles when this is done.” lololol She was a meanie. 😁😂💚

[@brandonasif4074]

@@dawnyprestom9108 my goodness. I have a strange feeling that she was an out of shape 30 year old woman who is either spanish or white 😂

[@cannibalmanimal2336]

I run barefoot on every treadmill in every hotel I stay in while traveling, but I’ve never been confronted either because I’m black w long hair, sweaty and barefoot LOL or I’m always up early running while most people are asleep

[@gordontarpley]

Also, I run at Malibu Creek state park from time to time. Maybe we'll exchange a high-five one of these days!

[@pimacanyon6208]

what helped me was making the pivot for the forward lean happen at the ankles and not at the waist.

[@Kid_ofthefuture]

Wow ! There is always something new to learn about running!

[@lyellbro1]

Really well delivered, hopefully I can recover from my Achilles pain and return to correct running one day 👍

[@andianderson115]

please more vlogs they are so fun!!! thanks for all you do!

[@sssaaa3289]

Basically run like a queen for last call.

[@BobHess85]

very nice video, just what i was looking fore about natural running styles :)

[@dharmapunk777]

Would like to hear more about the swimming. Thanks for the great vid Rich!

[@jackoh4_8]

Check out Total Immersion. I think it was Terry Laughlin who wrote the book / coached it

[@dharmapunk777]

@@jackoh4_8 oh yea, I was looking for a TI coach near me a while back but had no luck. Every time I would try messing around with it at the pool somebody would come "correct" me by giving me instruction on standard freestyle.

[@patrickboek1138]

bf runner for a few years now. Recently tried different horse boats for horse riding. I couldn't get these across my calves anymore :)

[@mishswb4950]

I get the whole barefoot thing. But for someone born with clubfoot and flat feet, i had pains in my feet when walking barefoot at home and without insoles in my shoes during the day. I need the support of shoes so my feet are not in constant pain. I do long distance running and prefer training with shoes on so that i dont feel the pain from the way my feet were born. And yes, ive had physio but i still get flat feet pains even just from walking on a rest day. Shoes help sometimes.

[@JaspHov]

Great video 🙌 just bought a pair of vivo primus

[@richyansen]

Such a useful video for running technique 😀

[@davidsavidge7064]

Thanks gents! This old flat-footer is going to give this a go. :)

[@limitless88]

Rich, you're such a beautiful man! Grateful for your existence 🙌