Perfect Running Form @ 10:00/mile (6:13/km)

Comments · 179

• MI

  @mischavandenburg · 3 years ago

  This video was extremely helpful because it focuses on slower paces instead of how to run like an elite marathon runner. I tried your queues and my average pace on my weekly &nbsp;long run of 10 - 12km went from <a href="https://www.youtube.com/watch?v=ZxbZIvSWOZs&amp;t=381">6:21</a> to <a href="https://www.youtube.com/watch?v=ZxbZIvSWOZs&amp;t=353">5:53</a> simply by keeping the long neck, shoulders back and relaxed and the hips a little forward. It felt great!

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• AL

  @alwhatever5940 · 2 years ago

  THIS REALLY WORKS!!<br>What I did after watching this video: I increased the cadence on my last run from my usual average &nbsp;of 143 to 155-160 and kept my heart rate at around 130-140bpm.<br><br>What happened:<br>My average pace increased from 7,6/km to 7,25/km (at the same heart rate), <br>I ran my first 12km in one go (could have gone even longer – max so far: 10km), <br>my hip muscles stopped getting tense while running IMMEDIATELY<br>I was able to run much more relaxed and control the effort after a while<br>I started feeling the activation of my glutes, helping with the run<br>Just incredible!<br><br>How did I control the cadence while running:<br>I set the data display on my garmin to show: cadence – heart rate – pace – and controlled cadence and heart rate continuously.<br>After around 5km I got the “feeling” for the right cadence, arm swing, head, and shoulder posture.<br><br>Some observations that might be useful:<br><br>- If you used to run a lower cadence (like me), increasing the cadence at the same pace feels like running much slower (for me sometimes even like running in “place”).<br>I think this might be that running just feels so much effortless IMMEDIATLY. <br>Don’t change anything, just enjoy. I had to constantly recheck the pace because I could not believe it.<br><br>- The synchronization of my arm swing to the new pace felt “off” as I was used to a much slower pace and thus slower arm movement. <br>The faster arm movement felt silly at first.<br>If my arm swing got out of sync, I immediately felt like my body tense up (just like the man says in the video ;-))<br>Concentrating on keeping the swing in sync to the pace helped and I got used to it after around 5km.<br><br>Some personal background for your context:<br>My goal is to run in zone 2 (around 130-140bpm for me) for an increasing amount of time. Or in other words: run as long as I can just for the fun of it without getting tired. &nbsp;;-)<br>I don’t care about pace and distance – those parameters are increasing anyway over time.<br>I started running 8 months ago, I was and still am very, very active but have never been running.<br>I am in my late forties.<br><br>I hope this comment Is useful to some of you.<br><br>There are some other interesting videos out there regarding cadence and posture that might be helpful in some additional details. <br>But this video is the perfect summary as well as the best explanation for posture that I was able to find.<br><br>Thank you, Mr. Dunne, for this revelation of a video.

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• ST

  @stevensong7484 · 1 year ago

  This guy is one of few youtubers who actually knows and explains very well

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• TH

  @ThatRunnerAaron · 3 years ago

  So great to be seeing this kind of content again James. Really enjoy it, feel like we’ve got you back again. All the best mate.

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• MA

  @Mattb9 · 2 years ago

  Thanks for the video James! I have been struggling with pins and needles in my left foot during a run after about 4 miles. Been doing some learning and stumbled across this video; which made me realise I was over-striding massively and my posture was not the best. Just been out again whilst putting your teachings into practice for a 6 miler and had absolutely zero issues, absolutely delighted! 😄

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• TH

  @thomi9698 · 3 years ago

  This is literally perfect timing. I got back from a 20km run and felt awful. I was overly tired from the week and was clearly doing all the postural mistakes you mentioned. Now I can fix it. Thank you. Keep up the great work!!!

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• AM

  @AMBRGB · 2 years ago

  That &quot;long neck&quot; position does wonders. Thank you sir!

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• YE

  @yeknowdelad · 3 years ago

  This video has totally transformed my running economy. Thank you. Your videos have been my go-to since I got into running, glad to see you’re back and better than ever!

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• WE

  @webdesignlondon · 1 year ago

  I applied the posture technique during my run today, at a casual pace of around 10 minutes per mile, for 8 miles, and it worked so well. Thank you!

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• MO

  @MoorishBandit · 3 years ago

  I injured my meniscus and have been trying to get back into running at these slow paces. This has been a big help.

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• MO

  @MonsterNaps · 4 months ago

  Thanks for keeping it simple. A lot of even the “I used to be out of shape” video makers have apparently forgotten what being a beginner is like. And the over exaggerated bad running forms these people use just confuse because no one actually looks like that. Your example of bad is realistic and your tips are actually applicable.

• DO

  @domcarr1973 · 3 years ago

  Bob on James. Enjoying the new old content; more like why i started following you in the first place. 👍

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