Proper Running Technique - Which of These Runners do YOU Run Like?
Learn how to run with proper running technique. Running gait varies from person to person, and while there's no single perfect running technique to aspire to, there are a number of key traits we can all work on.
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In this video, I assess and compare the running form of two amateur triathletes, Andy and James.
Andy and James represent two very different running styles. While Andy is more of a forefoot runner who lands almost beneath his centre of mass, James runs with a heel strike and overstrides, landing his foot excessively ahead of his body with each stride, producing an excessive braking force with each stride.
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Check out the progress of one of the two runners featured in the video above, after a few coaching sessions: • Age Group Triathlete R...
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Beyond simply looking at stride length and foot strike type, this comparison between running styles also looks at leg swing pattern, as HOW the leg swings forwards under the body specifically dictates how (and where) the foot strikes the ground. This is such an important aspect of proper running technique, which is often overlooked.
Hip extension is also an important aspect of running technique. When comparing these two very different running styles, it's interesting to see how Andy runs with a good degree of hip extension, while James runs with a compensated extension pattern, extending from the lumbar spine and anteriorly tilting his pelvis... rather than extending the hip properly. This type of compensated extension pattern is common in people with tight hip flexors and quads, and makes it very hard to run using your glutes.
Learn how to better control your pelvic position, and you'll be able to use your glutes as you run, and run with a more efficient running technique.
In addition, while we look at rear-on footage of the running techniques of these two runners, it's interesting to see both hip external rotation and stride width. We can also assess the hip stability of the two runners.
It's important not to overlook the role of the upper body and arms when it comes to running technique. Running with a tight neck and shoulders can impact your running style greatly.
Here's a video featuring tips you can use to run with relaxed shoulders: • Shoulders feel TIGHT w...
I look forward to hearing how you get on with the running technique tips in this. Learning how to improve your running form is a longterm process, so take it gently and don't force your body!
Remember, there is no "best running technique", instead you should focus on making small sustainable changes to your existing running form to create a more efficient running technique.
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🔴 *WATCH NEXT ▶️ These simple running techniques will TRANSFORM your next long run:* kzhead.info/sun/hZuNoNybhamhmok/bejne.html
James.. quad monster!!!! 😂
I cant believe how much of the technical skill involved in running. Looking forward to improve my running technique, tq coach.
New runner here. Really appreciate your videos. I've been working on trying to run more efficiently. Focusing on shorter strides and landing midfoot and I've noticed I'm able to do much more distance more easily. I come from a tennis background and running on court is entirely different. Thanks again.
Awesome analysis. This has already explained some of the issues I have with my gait and I am now a subscriber. Cheers!
I try so hard to run with the proper form, a higher carriage. But it seems to be a lot harder -- and I should know that it will get me more distance. In conclusion, this is a lot, lot harder to do than it is to talk about. It has to do with micro muscles in the hips and tightness. Really hard.
Just starting to look at my running technique for triathlons and this was awesome! Thank you.
Great video James. Good analysis and I really enjoyed it.
Glad you threw in the comment about the glute meds at the end- I was waiting for it while watching James' hips collapsing from side to side. Strengthening my own got rid of chronic low back pain.
+amyoiseau Yep, this was far from an exhaustive analysis of either runner - just a look at some key areas!
great video! very insightful and helpful! :)
Some good info here! I'll have to analyse my own run technique and see how I compare.. I have been working on my straight up and down shin angle, by running consciously in fore-foot style (I have had knee issues in the past). So far, less injuries (though sore calves after intense runs haha).
Great video! Thank you! I've never been able to run well without pain and now am learning so much and fascinated by body mechanics. I've spent almost 20 years (off and on) as a physical therapy patient, although I think of myself as a student more than a patient. The increased lumbar curvature on James during rear leg extension seems like it may be stemming, at least partially, from tight iliopsoas muscles. I wanted to share what works for me with regards to addrssing that. Please comment if you feel like this is bad advice or misleading in any way... Easing Psoas tention for me consists of first knowing that this muscle can stay partially contracted (or in spasm) involuntarily in order to provide support and reduce motion in the lumbar spine. This is the body's natural protection mechanism. For me this happens with increased sitting, and is exacerbated by walking while the psoas is already tight. The main point is that to understand that there is a good chance there is some level of involuntary contraction or spasm going on and what might cause it. This type of tension can be very slight and perhaps only present in small areas of the length of the psoas. It is sometimes hard to notice that it is present. The method I use to address this is not a stretch. I have learned well over the years that it is impossible for me to gain flexibility by stretching a muscle that is involuntarily contracted or in spasm. It just makes it worse. I use a method to put light pressure on certain areas of the muscle while contracting and relaxing it. I guess it is something like a trigger point release. I lay on my back with knees up and feet on the floor. I locate my iliopsoas with my fingers, at the insertion at the femur. If it is really tense, it is slightly painful and sensitive to pressure. To me this is a sign I have the right spot. A small amount of pressure, slightly more than the weight of my hand, held steady for 1-3 minutes causes the tension to melt. It also helps to breathe very deeply while holding that pressure. Raising that same leg off the floor will activate the psoas and help you to locate the muscle if you can't find it. Additionally, activating and relaxing it while holding steady pressure with your fingers can sometimes help to relax it. Once that spot feels released or "melted", I follow the muscle up to near my belly button finding other areas of tension along the way and repeating the technique. The main trigger points of the psoas are near the insertion and origin (near groin and belly button respectively). It takes a while to get this technique right. Achieving this relaxation in the psoas allows me to walk and move without the increased lumbar curvature at the end of the stride as seen with James in this video. I hope this helps!
This is the best video on youtube analysing running form and I've watched a lot of these! I wish it had more views, runners don't know what they miss. Thank you so much for this video! I finally understood why exactly I've got shin splints. Maybe I'll update if the pain goes away. Btw, here's a new subscriber😊
Hi Georgiana! I’m so pleased to hear that you found this video so helpful 😃 Have you found my videos about shin splints yet? This would be worth a look: kzhead.info/sun/pbitfrismXd7n6M/bejne.html
thanks james great insight 😊
just getting back into running after about 20 years, very useful info/ diagnostics of the running technique. problem that i find is that i live in hilly area so its difficult to maintain a uniform technique, i tend to toe strike running up and heel strike running down.
Very usefull analysis for me, thank you so much.
A fantastic video which has given me real insight. I'm going to start with your 30day challenge immediately!
Thanks Shaun! Good luck with the 30DC 💪
Tremendous analysis - thank you. My guess is, James can probably out-squat Andy by 20x, but that doesn’t excuse restricted hip function for sport. I have many of same issues and this video will give me many questions to work on! Well done
Very helpful. Thank you!
No problem +Maxwell :) Glad you found the tips useful!
Really interesting video, thankyou. Subscribed. It makes me realise my gait is probably horrendously flawed. I shall try to get myself on video and look. After identifying these issues, what can be done to address them?
Hi James, cool videos, really good and informative content. Thanks. Pretty sure that is the running track up there at UEA at the start of your vid :). Brought back a few memories. Could it be said the "Andy" ie the guy in the yellow T-shirt I think bounces a little high as he runs or am I nit picking??
Hi James, very interesting video and one that i really found useful for understanding how to better my coaching for Tri coaching. One quick question though, i tend to reinforce shorter contact time with the foot on the ground to complement the hamstring picking the foot up in unison with the hip flexors to drive the knee forward to ultimately better the economy (rather than have a foot drag to the terminal position due to lagging ground contact time with the foot). What are your thoughts on foot contact time in relation to this video?
Very good explained. Great video
Glad you liked it! Thanks :)
Very useful thank you- I’m trying to stop over striding 😊
Good video - but it would be great if you followed it with "how to fix" this. I presume there are drills that would help or something?
+Vane KoS I have the same comment. If i understood fully the diagnostic (which I don`t - lots of specialized terms), perhaps I could figure out next steps but this is kinda on the border for me.
What people call overstriding, I actually consider understriding. That's because landing the foot in front of your knee is landing before you're able to bring your foot under the knee. So in that sense, you're cutting the stride short. Most of your stride length is made while airborne, not from reaching the foot in front.
Your videos are great and normally very easy to follow. This one has a little too much for me to retain and I'm not sure exactly what to focus on when I next hit the road. Can you summarize for me, or prioritize the most important steps for improvement?
+seaturtle7777 For a lot of runners, it's a case of slightly increasing cadence and 'picking feet up' a little more :)
I am working on both of these. Easier said than done to get cadence over 165! I know you recommend hip stretching to ensure hips have adequate range of motion, especially for those of us who sit at work all day. What is your opinion on hip "circle" concept, where right and left hips each follow slight circular pattern (like two points on two small wheels connected by an imaginary axle running between the hips) during the stride?
Thank you, thank you, thank you for taking the time to explain how important the hips are for running correctly with proper form. I have been studying form videos from the world's best endurance athletics while listening to their explanations of proper from, but until watching your detailed analysis it just wasn't clicking as to why I was heel striking. My hips are the culprit! I took copious notes on your video, and can't wait to watch everything you've posted. It felt like I had a personal coach listening to you analysis of James because I'm James completely. Watching him was watching me all the way down to that little back foot flick. Would you recommend focusing on one problem area at a time, and what would that be firstly? Again, awesome video analysis. WOW.
Thanks lelle! How have you been getting on since posting your comment? I'd suggest working on hip mobility first. Then rebuilding the swing pattern as the hips begin to move more freely. Thanks for taking the time to comment :)
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James great job. I have been running for years, but never had proper training. I just realized I'm over-striding. Hopefully I can fix it.
Good observations, thanks. I would like to know if for the black runner actually physically it is possible to flex hes knees to the same amount as does the yellow guy. The black guy has much bigger leg muscles that probably prevent a knee flexion so close (and he has 10-15 kg more to carrry).
what are causes of your foot flicking out after toe off? not the whole lower leg(knee below). but just the foot, my left foot does it. Could it be a weak tibialis posterior?
When the forefoot rotates inwards, as oppose to outwards shown 12:00 in the video, is it also because of immobility in the hips? What to do about it?
How would you fix the lack of hip-drive?
Great analysis. I feel like my running form is more likely James's. How to correct it? BTW, it wasn't 5 minutes as you mentioned in the beginning.
+Dyle Joo (Ginseng Runner) Thanks Dyle! Yup, time got away from me there! A great place to start would be to increase your cadence a little and work on picking your feet up a little higher as you run. Massively oversimplified, but the cue works :)
Thank you, James! So this works for not only triathon but also marathon runner?
+Dyle Joo (Ginseng Runner) Absolutely :)
The reason why people can't really extend their hips while running could also be a lack of core strenght. So for many runners strenght training could help to improve their running form.
James just looks like I do when I'm running! I just don't know how to fix my hollow lower back and I that keeps my knee strikes low 😩
In the KZhead search bar you should type in "correcting pelvic tilt for running". I think that will give you the answers you are looking for.
Thank you! I really appreciate your videos. I've been working on my form a lot recently. Posture, soft knees, cadence, and mid-foot strike seem to be either self-explanatory or well explained in other videos, but hip placement has been throwing me off. I've been trying to correct it with little success, but this helped clarify what I need to do. Cheers!
No worries! Glad it helped :)
A cue that I've found for myself is "lean on your glutes" or try to "stretch your psoas with every stride". I've also had a lot of problems with "Rib Flare". The cues that people give for Rib Flare are also useful to fix that over-arched lower back. In other words, make sure your ribs are not flaring out and your stomach is not pushed out, that it's "lean". You may still have fat on it, but make sure only the fat hangs, and not the very stomach. Then again remember, lean on your glutes while running, the smaller the stride the better, at least till you get the hang of it, and try to stretch your psoas with every stride. Chin down and head back. Also people usually say mid-foot is fine for long-distance but I still find that toe-hill helps me better for "stretching the psoas on every stride" and "leaning on the glutes".
What's been shown in this video is more about what's happening with your hips/pelvis, more so than any intentional or deliberate running style. There would have to be some sort of exercises and/or stretches that would have some effect here.
So keep you stomach muscles in, the tilt your hips back to lift your knees higher
Can you start with good form first next time?
Are the two runners at comparable paces?
Looks like it's all to do with height of the hips, as in the image on the right, if the ground was to be made 5 inches lower, his foot would contact the ground later and his stride would be shorter on the front end. It's almost like the ground interrupts the cycle of his stride too early
It looks like both of these guys need to relax! Im guessing neither of them run a ton of milage or maybe they're tensing up for the camera. I feel like once you go over 50 miles a week you have no choice but to let go off all that unnecessary tension in the arms and back
I run just like James, how can I fix it ? Should I copy Andy will it suit me ?
I'm curious when reviewing all of these hip flexion videos...what pace would you say they're running...easy, tempo, interval, marathon, etc...I wouldn't think you get into this stride at an easy pace...
James said in the video the are not running easy pace.
Curious how much body-type has a great influence on running style. Runner on the right (James) is very muscular and is motion doesn't seem fluid - EDIT: saw similar comments made earlier/last year.
Less 'body type' more general mobility. James was very tight through this hip flexors (keen cyclist), which definitely affected the fluidity of his movement. I've met stocky/muscular guys who can do the splits. So I don't believe that being of heavier build precludes people from being mobile and able to move fluidly. You get what you work for!
There are two different running types Gliders and Gazelles. The first guy runs like a gazelle the 2nd guy is a Glider. Look at the youtube video "Ironman Run Technique Gliders vs Gazelles" by ttbikefitdotcom
Thanks for taking the time to comment, Devohn! I'd see James as a broken Glider... I discuss this further here: www.kinetic-revolution.com/gazelles-vs-gliders-pro-ironman-running-form/
The runner on the right side looks to run a bit with lower hip and needs to stretch the hip and with more stretching his body. He should turn over just a bit his body axis.
Does the technique apply to slow runners too?
Everything except for the height of the recovery heel. If you're running too slow it's pointless to go "heel to butt"
It’s sure do.
Their physiques are so different is it even worth comparing? Dude in the right is probably a bit stiff and has short muscles from weight exercises and is heavier so he isnt over striding he is trying to soften the impact on the ground this his heel and his tibialis. For him that is probably tge most efficient way to run.
hi can you help me plzs
Do you tend to see more, or less flaws in running form at higher paces (compared to slower paces)? In swimming (which is my main background), we tend to see less technique flaws at higher paces as a cause of improved proprioceptive feedback through increased resistance in the water. Although these swimmers stagnate in swimming technique at higher paces as long they don't learn to improve their technique at a slower pace.
Great observation! I'd say running and swimming are similar in the way you describe. I often tell athletes that the skill in maintaining appropriate running form is in being able to maintain great form while running long and slow. Many do struggle with this!
I struggle with hip flexion and get calf strains all the time. I work sitting down and cycle a lot so always tight hip flexor and quads. The best times I have run I feel my glutes activating and hip strength.. sadly this doesn't happen a lot particularly in tris coming off the bike.. was a good analysis. I agree though hip flexion seems easier when ur light like 60 kg..What do u prescribe to runners like above.
Hi John, my apologies for the slow follow-up. Rather than list loads of exercise, you might want to work through the various exercises and drills in the free programme I've put together here: www.kinetic-revolution.com/30daychallenge/?sc=youtubecomment Lots of hip mobility and glute activation work :)
starts from the head
@4:51 :)
Oye. My head is hurting. I don't know running, but I'm well familiar with other athletic events, let's start with the basics so I don't start bleeding out of my nose and ears. Andy is pushing/bouncing himself forward. James is pulling himself forward, hamstring dominant. Tell James to stop pulling his body forward with his hamstrings if he needs to be more like Andy. Beyond that, I need a beginners video. I only know weights n' martial arts n' stuff. I'll check out some of your other videos.
use a better camera for this pls
The two runners have different physiques that's why they stride according to their weight and muscle components.
You're wrong. It's just bad technique, and that can be changed.
Neftali Nava I agree! Here's an update on James, the heavier guy in the video: kzhead.info/sun/gZyTZrCDm6hmn2w/bejne.html
Yeah the faster I run say under 4 minute Ks I start too over stride>
Just increase your cadence. You shouldn't prevent yourself from running sub-4' Ks, it's just a matter of learning to find the right way to run them. I had the same issue and over the past year I worked on shuffling my feet faster, so as to run sub-4' and not overstride. It feels weird at first, but it's a lot less tiring. You really feel the difference on the last K of a 10K for instance.
I'm no expert on the topic! I think the basic idea is that when you over stride, your foot lands too far in front of you, and it mechanically acts like a break, and slows you down. I've noticed that people with long strides tend to hop vertically, which again is energy wasted. All this creates fatigue and can also hurt your knee joints in the long... run. I've reduced my stride and shuffle my feet more now. I have far less vertical motion and my running times improved quite a bit (from 42' in 2015 to sub-39' in 2016)
First man
Oh please ... have you just completed your basic level 3 pt course.
A suggestion: Instead of identifying both runners by name, you could call them A and B or Tri and Runner or Left and Right runner or... something like that. Anglo names are not that familiar to me therefore more difficult to remember/follow in a explanation like this.
The lighter and leaner you are the faster and easier you can run
Rather a lot of info. Please break it down into smaller videos please? Thanks.
So you should bring you heel up towards your bum.
Why most European people have hard time to get there arms up?