Young Shuffle: The Forbidden Ultramarathon Running Technique

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This information is part of a Beginners Guide to Ultramarathon Running Masterclass intended to optimize long distance running, which costs $1,200, so pay attention CLOSELY:
The Young Shuffle is a special running technique made famous when the a 61-year-old farmer named Cliff Young used it to win a 544-mile ultramarathon wearing rubber work-boots.
In terms of movement and biological energy, Shuffle is the most efficient way to run an ultramarathon.
I’m James Pieratt, one of the world's top hybrid athletes, and today I’m going to tell you why the Shuffle is so powerful and teach you how you can use the shuffle to GREATLY increase your distance as a runner. And be sure to stick around until the end to hear learn how I tested this technique by using it to run a 500-mile trail ultramarathon.
Build to a smooth pace, your foot rolling through each small step in a flowing stride. Don’t load up too much on your calf or knee and be sure not to bounce too much. This wastes energy and fatigue local muscles unnecessarily. Instead focus on creating a flowing stride with a harmonious rhythm between your steps and breathing. While the Young Shuffle is technically slower than other running styles, it is also much more efficient and therefore allows you to go a lot further without stopping. This can give you a big advantage against conventional runners over ultramarathon distances.
Control your tension. The Young Shuffle is the most efficient way to run, but clinching your muscles, your hands or your jaw is a sign of tension that will drain your battery much sooner. So, keep a smooth, flowing disposition to your body and release any tension wherever you find it.
In addition to being the most energy efficient way to run, the Shuffle is also an excellent way to run over rugged ground and steep terrain, where a long, athletic stride will regularly falter or leave a runner vulnerable to injury. It can also be a great technique for runners with a history of joint injuries, as the Shuffle is smoother and involves less impact than other forms of running.
One drill you can do to teach yourself how to properly do the Cliff Young Shuffle is to find a very slight downward slope to practice on. Don’t worry about your pace and don’t over-analyze every small detail. Just let your body discover the motion using the cues we’ve talked about create a smooth stride with small rolling steps, sync your breathing with your steps, control your tension and let it flow naturally, using the subtle decline to help your body find its most efficient stride.
I used the Young Shuffle to run a 500-mile Ultramarathon on the Pacific Crest Trail, with more elevation gain than I had climbed Mt. Everest twice, and it remains my favorite running technique for my wilderness ultramarathons. If you want to hear more about that, be sure to check out my video Thug Life: The Final Chapter, which covers the whole event from start to finish.
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#running #runningtips #cliffyoung

[@sheriashley7692]

Cliffy Young was a true blue bloody Aussie legend from my home state of Victoria Australia 🇦🇺 Cliffy used to chase sheep up and down steep hills of his family farm - this just came to him naturally & he used to run Everywhere in gumboots!! The organisers laughed at a 61 y.o man fronting to run a marathon ; 2.5 days in as he quickly passed other runners they were not laughing at Cliffy they were applauding him!! He smashed records and belief about what was possible. He sadly died of cancer 20 years after that great marathon win. RIP CLIFFY YOUNG!!

[@AncoraImparoPiper]

I was a kid runner then and I remember him suddenly appearing on the news. I was awed. I remember Cliffy every time I do my long run and thinking of him improves my technique instantly and I feel energised again. Cliffy is a legend among us Aussie runners.

[@quentinbell5617]

I was thinking this video would actually show video footage of the young shuffle.

[@LVQ-so5th]

I kept waiting for a demonstration.

[@Arithryka]

0:19 0:51 1:08 1:43 2:40 did you even watch the video?

[@ErikItland]

That looks like what I would consider normal relaxed jogging to me? Is that why I always found it easy and could run for kilometers in plain Norwegian army boots? Or is there something I am missing? I'm watching this now because I am trying to recover (no, probably not because of my running style but because of (small) motorcycle accident on ice).

[@edge-climber8540]

​@@Arithryka-- No reason to be Rude! YES WE ALL WATCHED THE VIDEO! THOSE PLACES YOU'VE PUT TIMES DOWN FOR SHOW THE COMMON JOGGING, NOTHING SPECIAL SHOWN OR DESCRIBED! Thanks...

[@v4forlife]

This is how we tab in the army. Boots and weight and this is the most efficient method of running without trashing your knees. Nice to know I’ve been doing something right!

[@WyattFL5]

Exactly. I was thinking this is the natural movement for running in formation.

[@brianfoster7064]

This is how Army Rangers have been running for years and they can keep up a 6.5 minute mile.

[@laurentb941]

Paratrooper shuffle, theoretically can run this pace all day

[@philipstevens730]

We used to call this the commando shuffle when I was in the Royal Marines. We used to have to carry a shit tonne of weight and running properly was not physically possible, but this style of shuffle was and you can keep it up over all kinds of terrain.

[@maratonlegendelenemirei3352]

Winter selection UKSF 2006 Royal Marines preferred to hold hands during test week.

[@diltzm]

US Marine here, we did the same thing going on longer hikes or during Recon and later MARSOC selection. Pretty easy to keep up a 11-12min mile pace with a heavy ruck on your back. Good technique for sure.

[@jameslee7961]

When you run bare feet you naturally do that shuffle. When you watch persistence hunters they shuffle more than they jog. Awesome breakdown and tips!

[@vtodaf4298]

Dude! I’m so glad that you were doing this man. I naturally think about all the stuff in a similar way that you do. I’m very grateful that all of the effort that you put into providing all this information. With all the experience involved, which is probably the best part of all of it, you’re doing it. Not faking the funk! Keep up the bad ass work thug!!!

[@wildhuntconditioning]

Love to hear that! Keep after it bro!

[@heartandmindovercome3214]

Favorite athletics channel. It's not just "here's a technique," there's history and rationale behind it. Love it 👍🔥

[@89bavaro89]

I still have no idea how to do the young shuffle.

[@Ophio117]

little heel strike joggy-jog it looks like

[@boostabuse]

Good old Cliff beat the record which was 7 days and he did it in 5. watch the doco on him great too watch and inspiring, while the competitors slept Cliff kept on shuffling with no sleep,I remember it like it was yesterday, 👍👍

[@julianbutler6298]

In South Africa we call this style of running "jogging"😊 - in fact older runners like me (70+) do it instinctively!

[@Headhunter_212]

This must be predominant for older runners at The Comrades. .

[@JCTXFF]

Jogging is what we call it in Texas too.

[@nigelliam153]

You’ve never watched Cliff Young shuffle, nothing like jogging. The big thing was he didn’t stop for a rest unlike the younger competitors.

[@JCTXFF]

@@nigelliam153 Breaks are a necessity like water, but they will cut into your MPH, and a little water will keep you walking. Have heard this kind of a walk as 1 1/2. A fast walk, but not a jog. And remember stay out of the mud.

[@careerdog]

Dude you came out of left field and blowing my mind! Everything I’ve known finally distilled

[@TX-OaksRnr]

To figure out the technique just take your shoes off and “shuffle” on smooth concrete. You’ll naturally find the swing and landing that protects and feels the best. Go very very painfully slow and you’ll feel it. Been running this way for over 18 years now and at 57 and over 25k miles I have no joint pain. Slow and easy. I haven’t won any Ultras but I’ve finished them and felt great afterwards.

[@Chris-tq3uc]

That's awesome! How long does it take you to be able to ru like that in shes/boots after you have learnt the technique barefoot?

[@NixonAngelo]

Fun fact: humans can run longer than any animal on earth

[@sativothegrail461]

You never knew my hamster bro 😂

[@darkfoxx87]

We're endurance animals, that's why we're weaker and slower than almost all other animals

[@NixonAngelo]

@@darkfoxx87 those sweat glands were basically a cheat against mother nature 😂

[@Arouth249]

There are tribes that hunt by outrunning deer for miles and miles. The deer burn out and the tribe catches up

[@jakec6800]

Nobody is running further than a husky stfu with Ur lies

[@johngangemi6243]

Tarahumara runners are known for this technique. Saw them doing this in 1980’s. Particularly efficient and energy saving on steeper ground

[@jimtro4403]

Oh how awesome!!! Back in the 80's when I was at Ft. Benning we did the "Airborne Shuffle" and it was awesome, felt like I could run forever!!! I was 18 and in great shape and I was never able to get that running style back. Thanks for bringing it back for me, I am going to hit it now!!!

[@hendsch1]

Nice tips! I did the exact same thing today. Saw it in a BBC Documentary about running. As hunter/gatherer back in the days, we only injured the animals and then ran after them in a light pace till the poor animal dropped dead in the sun. Thats why we lost our body hair they say.

[@MadJugglerTV]

In the Marine Corps we called it the Recon Shuffle. I ran the 2013 Eugene Marathon at 255 using this technique. Not fast, but great endurance

[@missnurseeri]

Ok thank you for this comment! A few years back I took up running as a novice and would run with a military vet who would run like this. I didn’t know what to call it, but he was FAST and he seemed to be barely doing much with his feet. I called it baby step running. Lol😂

[@stefanwolf8558]

I just recently got into trail running and this shuffle is the best way to go!

[@pankithan]

Will implement this in my running. Thank you for sharing this!

[@Aryan_Gentleman_]

So it's been over a month. What's the update?

[@amorfatiloveyourfate]

I've never been a runner, but approaching middle age, I've decided to try it out. I definitely shuffle. I know I don't look elegant, but it gets the job done

[@ChuckHolland-i4b]

In US, we called it the "Marine Corps Shuffle". I still run this way in local 5ks other runs. Not super long distance but easy on me old bones.

[@raymondwade2433]

Really helpful advice. At 59, I did a 12 mile ruck (35.4 lbs dry) recently on 8/27. Time: 2:47; pace: 13:51, using this method off and on during the ruck. On 9/4 I did a 15 miler, same load-out, in 3:30. Very little soreness the next day, and much more in the tank. Currently training for the Green Beret Fitness Operation OCALA, a 67 mile ruck on the Florida Trail; time cap is 24 hours.

[@climatedamage1811]

The YoungShuffle sounds like the LSD of running, Long Slow Distance Running, which was so popular in the 80s and 80s. I enjoy you videos very much; thanks for tharing.

[@colbyerau]

All this advice you can figure out if you go to airborne school. Great content man, I'll keep watching.

[@CaptainReilly99]

Much like a wolf, they have a short loping stride and can go forever, over broken terrain.

[@wildhuntconditioning]

🐺

[@chadsilva6942]

I just want to point out that while I understand what you meant, a ‘lope’ is a long, bounding stride and cannot be ‘short’ by definition.

[@hartdav123]

The "forbidden technique " is jogging?

[@dalriada]

Ssssshhhh!!

[@machinemaker2248]

No, a different stride than jogging.

[@FernandoHernandez-og6be]

🤣🤣

[@sonwil705]

😂

[@landryhc]

Not jogging, note the lack of bouncing up and down.

[@teeboytel]

@2:52 „..useful tool for rehillbillytation“ That‘s what I call irony!😹

[@Jersey2WorldTravels]

This looks like the Airborne Shuffle. The military has been doing this for a long time.

[@realSOLowKEY]

I taught myself to sync my steps with a my breath with a song stuck in my head. Imagine a hoo hoo haw or whatever works for you with my steps with my song even with the swing of my arms. All in sync. Almost hypnotizing myself all 4 together.

[@connorduke4619]

I believe you. The fastest I ever run was training on a beach, running in time to a blues song on repeat in my head. It felt self-hypnotising as I ran at about 80% of my maximum speed for about 20 minutes without feeling tired at all.

[@BlazedTownesFan]

My brother runs like this. I remember him doing 11 miles at a time and not understanding how it was possible.

[@Wildstag]

It's amazing that the Young Shuffle is that guy's legacy, especially since he was anything but young when he made a name for himself.

[@kk-xj5oz]

My neck was absolutely killing me after my first marathon

[@torifuentes1879]

I discovered the young shuffle on accident while running, I went from barely being able to run 2 minutes to shuffling a 5k! In the same week. Now just need to slowly pick up the speed

[@joeproctor2216]

Great video!!! Can't wait to give it a shot! Thank you!

[@LaoWaiJac]

When I was young and in the night scene I would get pretty wasted from careless consumption. Id get so drunk I would run home, used the young shuffle to get there sometimes running miles and miles, one time down the Vegas strip.

[@aquateenjunkie21]

So dude made a 5 min video explaining what jogging is

[@BigBadBossu]

Arguably its meant to conserve energy better and be more comfortable than a jog. Jogging is not meant to be comfortable, its to get a decent workout without over exerting yourself. The idea of the "young shuffle" is to be more relaxed than a jog, to be very, very efficient in the way you are moving forward so that it outstrips the possible duration of jogging. Technically he was wasting way more energy moving his arms around as if he was jogging instead of keeping them closer to his center of mass and with less flailing of the limbs. He does have the most important part down which is to relax the body and almost "fall forward".

[@jamesporter5630]

Run along side him. He’ll explain it in detail from 33 hours. What? Wait? Where did you go?

[@topsysdad1]

This is great information. Weirdly this is the 2nd time the Young shuffle has become apparent to me this week. I'm rucking and find this helpful

[@CB19087]

Thats mental! I find any excuse to stop 😂 fair play to you 💪

[@SharekGadd]

That “young shuffle” sounds like every Friday morning company formation run I did in the infantry.

[@Mistr_Roundtree]

33 hours of straight movement is money 😮‍💨👌🏾

[@DSplatter]

When you watch a video and figure out there’s a term for how you had been running with a ruck all along 😂

[@Shevock]

Jeff Galloway recommends a type of shuffle in his marathon books.

[@landryhc]

Young learned this from the Massai. I've been running like this for over 40 years after seeing Massai hunters on National Geographic. Another version is called Zen running.

[@tertiusgous8348]

Some of the tribes here in South Africa used this type of running to basically run gazelles to death.

[@brianfoster7064]

This style is close to how barefoot runners move. Never land on your heel, instead land on the ball of your foot and slow tm your calf to absorb and redirect the energy into forward motion. Heel strike running is bad for your knees.

[@TellusJD]

Still dont understand what it is you are talking about. Did you even show it in the video??

[@Numberfucking1]

My thoughts exactly.... this is the second time I've listened to this guy explaining absolutely nothing. Just waffle

[@thereignofthezero225]

Bs vid

[@papabear328]

awesome video - I found myself doing this intuitively (though not in great technique which is what video helps a lot with) when doing loaded tabs (a.k.a. rucks) over uneven terrain with our army reserves training... thank you for the video and cheers from 'across the pond' 🤙

[@DolphinSneeze69]

same i started running everyday and i found this nice pace i like doing it for hours and you will still be sore but definitely able to recover more easily

[@GreatWhite7]

Cliff Young the original david goggins

[@indyj16]

Finding my pace works great for me. Breathe in = two steps, breathe out = two steps, otherwise just zone out and listen to my tunes.

[@razdyread]

❤click bottom left with triangle play icon for full video. Love the 4 minutes video🎉

[@RicardoDirani]

I'm not in the mood to look for it in the video: Does it explain why and how the technique was forbidden?

[@thefisherking78]

Spoiler: it wasn't 😅

[@myavatar9590]

No; it appears that that was just clickbait.

[@CoolplayCoolplay]

Great info. I'll have to test the young shuffle.

[@leevancleef553]

Hey i've been doing this without knowing what ot was. I run barefoot and very differently to other runners. I did a barefoot half marathon earlier this year.

[@paxtoncargill4661]

I've kind of implemented a bit of this into my own running, if i just losen up, i use alot less energy and i can focus on the running more.

[@hidoom4239]

Why do you call it forbidden?

[@yourajoke4140]

So we click on the video lol

[@carl8568]

Marketing.

[@TheBurninghedge]

America rediscovered regular running 😂

[@CraigDesmarais]

How should the tempo of our breath follow our steps? Inhale for 3 steps, exhale for 3 steps?

[@umaikakudo]

Three steps is for going fast at aerobic threshold and above. Five steps is better for long endurance low aerobic zone pace. Keep in mind you want a quick turnover cadence of around 180 footfalls a minute. Short, quick, and springy is better than long, slow, and sticky strides. Always do odd numbers so the force is alternated between sides. Always breathe through your nose for aerobic activity. It preconditions the air so there is less temperature shock to your bronchial tubes and you lose significantly less moisture reducing the amount of water intake needed in dry (hot or cold) conditions.

[@GoogleGradschool]

I used this all throughout my army career. Airborne shuffle.

[@ifoundthistoday]

Jogging: Purpose: Cardiovascular exercise to improve fitness and endurance. Movement Pattern: A steady, rhythmic pace. Each foot strikes the ground in a heel-to-toe motion. Both feet are off the ground for a brief moment during each stride. Intensity: Moderate intensity, suitable for a wide range of fitness levels. Benefits: Improves cardiovascular health, endurance, and helps in weight management. Young Shuffle Running Technique: Purpose: A specialized running technique to increase efficiency and reduce impact on the body. Movement Pattern: Short, quick strides with minimal vertical movement. Focus on maintaining a constant forward motion with less up-and-down bounce. Feet stay closer to the ground compared to traditional running. Often involves a more midfoot or forefoot strike rather than a heel strike. Intensity: Can vary, but generally used to maintain a steady pace with less fatigue over long distances. Benefits: Reduces impact on joints and muscles. Conserves energy, allowing for longer or faster runs with less fatigue. Can help prevent injuries associated with traditional running techniques. Key Differences: Stride Length and Frequency: The young shuffle involves shorter, quicker strides compared to the longer strides of jogging. Vertical Movement: Jogging has more vertical movement, while the young shuffle minimizes this to conserve energy and reduce impact. Foot Strike: Jogging often involves a heel-to-toe motion, while the young shuffle tends to focus on a midfoot or forefoot strike. Efficiency: The young shuffle is designed to be a more efficient running technique, particularly useful for long-distance runners. Overall, while jogging is a more traditional and widely practiced form of running for general fitness, the young shuffle is a specific technique aimed at enhancing running efficiency and reducing the physical toll on the body.

[@Rogers_Ranger]

It's called an Airborne Shuffle . Literally every Infantryman ever has done this in long road marches

[@chrislisle3101]

US Paratroopers have an old saying “The Airborne Shuffle is not a dance.”

[@jonnyh7936]

Ive suffered from medial knee pain for years due to snowboard and ski injuries and havent been able to run for longer than I can remember. I wonder if I can utilize this method to get back into running ? and perhaps eventually not limping ??

[@andneomatmj23]

Wow! Thanks!

[@billyray9961]

This is similar to the Ranger Run shuffle use my US Army Rangers !

[@hereticsaint100]

Cool, but it would be 100% more helpful if you could show a slow mo video if you doing the run. As it is, it's basically "go with the flow," which does not help.

[@erkkisuvila1480]

Ok. So why it's "forbidden"?

[@ryanstrickland5764]

Just the name is forbidden because it was already called jogging...lol!

[@smucka70]

Dude says he’s a hybrid athlete but I find it hard to believe he’s not a cop.

[@donrich3927]

He looks like the Africans that be chasing down gazelles. They get tired.

[@ivartheboneless1456]

Is it just slow pace running? Easy pace

[@johntay3831]

No heel striking is the way

[@steveallen1340]

But why is it forbidden? Who outlawed it? How do they enforce the ban?

[@bretzky9261]

I use this for Ironman's and actually go way faster than my old bounding technique due to a much higher cadence.

[@25inspector]

So this is a heel strike with a roll through the foot?

[@jaredj631]

35 pound pack? I go out for three day backpacking trips with less weight. Do you have to bring all of your water on a FKT?

[@Babassecretchannel]

Just saw your video of marathon monks whose technique I assumed you’ve studied. Your running clips and sitting posture tell otherwise.

[@TepidJean]

What is it though? Nice chat and all but WTF is the young shuffle ?

[@bakedbean52]

Can someone explain the rolling steps a bit more

[@callummcskeane6980]

Following

[@wildhuntconditioning]

Letting the foot “roll through” a strike refers to a smooth heel to toe transition. When you hit it right, it’ll give you the feeling that you are “rolling” through each step. Play with it and it’ll come.

[@bakedbean52]

@@wildhuntconditioningthanks! 💪

[@myavatar9590]

What is "forbidden" about this running technique?

[@jblizzard962]

The young shuffle is walking in the middle of the road with the cars when you can use the sidewalk?

[@michaellane1316]

About pacing & to finish a prescribed distance.

[@billymorris-watts3766]

I use this wen i cant be assed to jog properly it's like a super lazy and efficient way to run and breathe and you never seem to get tired

[@kathiray1623]

It seems like during the running sequences, a John Mayer song should be in the background :o)

[@nazaxprime]

Back in the day we just called it going tto see a friend. ;)

[@Snaerffer]

Sorry, but what’s forbidden about it? Or is the title just clickbait?

[@1dazza75]

I agree with what you say about being an efficient way to move over long distance. But you probably need to get your facts correct when you say Cliffy young won the Sydney to Melbourne ultra in gum boots when he clearly did not. He wore running trainers in the race but wore gum boots running around his fields at work.

[@Th3_Gael]

This was just a video of a guy blowing his own trumpet. Kinda expected actual footage of it, not a couple second clip here and there

[@illlogick7151]

Run barefoot on the beach with weights in both hands .. game changer

[@SeanSpecker]

You tube sucks and wouldn't let me post my comment. Bet they don't know how to run either. I'm gonna work on this. thanks much man.

[@SeanSpecker]

You tube sucks and wouldn't let me post my comment. Bet they don't know how to run either. I'm gonna work on this. thanks much man.

[@sklobi]

“Young shuffle”?? Round here we call that Jogging. Yes you can jog a lot longer than you can run.

[@ethanhogue5042]

Cliff Young definitely did NOT win his famous ultra foot race in boots. Look up photos, he wore normal runners. The photos of him in boots are press photos, because he was known to run around his farm in wellies.

[@manzonipasquale8984]

🙏Thank You!

[@iamthelizardking6239]

33 hours straight??? This dude makes David goggins look like a candy a*s.

[@alexanderthegreatwasstraight]

Can someone elaborate on what exactly is meant by syncing your breath with the flow of your feet? I have an idea of what it means but I'm not exactly sure it's the correct one, any advice much appreciated.

[@JimLarranaga5k]

Prediction: Nike will invent an expensive pair of work boots

[@bdjcasar8357]

Haven't soldiers been using this technique for centuries?

[@davidwagner9644]

It is called the Airborne Shuffle in the Army Airborne..

[@silfidecontemporanea]

He just described running slow…

[@oldmate86]

Why not demonstrate it?

[@yaphetyokley9843]

You didn’t show much of the technique. Some of us are more visual , rather than auditory

[@carrjeep7538]

Took him almost 5 minutes to say absolutely nothing.

[@Luapnampahc]

I just wanted to see the run not him banging on for five minutes

[@gedr1524]

Wouldn't you not want to do the Young Shuffle (heel to toe) with minimalist/barefoot shoes (which tend toward a mid/forefoot strike)? Also, do you have a cadence target? Thanks for your content, big fan! Trying to square this technique while also trying to get my body used to running in minimal shoes/working on foot strike and cadence.

[@manwong6542]

I have the same question. Should I switch back to shoes with insole?

[@noname-zi9xm]

​@@lifterinagardendude. Thats actually terrible for your foot health.

[@johnghent5946]

I am similar, been running in barefoot shoes for nearly 2 years now and trying to find info on the shuffle technique has been tricky but this video has been ace

[@umaikakudo]

For barefoot all you have to do is figure out how to run on pavement with naked feet as fast as you are able to with shoes. Do it wrong and you'll get blisters in less than a mile. Do it right and you'll be able to run efficienctly for any ultramarathon distance. The other drill that teaches you to use your glutes and not your quads is stair climbs of 5 stories or more. Once you figure out how to climb stairs without getting any fatigue or burn in your quads because you are using your glutes you'll be able to translate that to running, particularly trail running up steep, long climbs.