I absolutely detested running...until I saw this video and applied the cadence...omygoodness...I just ran the easiest 5miles of my life..once I got my cadence right..my body immediately fell into proper form, no bouncing, feet in line with body..I have read so many articles and watched videos ...and this by far is the best..and I am very thankful !!

This is the best video on running form ever! Just what I hoped you guys would make. You have talked a lot about the different points of focus in past videos, but I love that you put it all into one video and especially that you included footage of you showing the points of focus on the track. You guys rock.

Best video yet. Not only was the info on point, setting up closer to the camera made the audio much better.

Sage, and Sandy, After I broke my back in Feburary this year I have come back to training, and the most important elements I learned were exactly these element you two shared. I found that the most important element for me was increasing my cadence at all stride lengths. I can now hold 184 cadence for 10k and it has relieved most of my leg, and back pain, and also decreased my pace per KM. I also moved into the Hoka Vanquish allowing me to run further. Thank you two for all you do to help guide, and inspire us to be better athletes.

I love your videos and they have helped me so much. I started running later in life (43) and have had to work hard at running right to stop getting injured. Both of you, your videos/channels have helped so much. Thank you.

Throughout the last year i have coming back to this video (and other vo2max vids) so many times! Thanks for this excellent channel as it still helps me progress every week!

Thanks for the video. I'm a month out from my 1st ultra and I'm trying to train as efficiently as possible. The info in your vids is a treasure trove. Thanks, Coach.

Thanks for the great training tips. Great meeting both of you before Broken Arrow, and congrats on your win, Sandi! The 26K was an awesome course and really challenging for the distance.

Hi Sage and Sandi, Thank you so much for these tips. They have been a blessing. I saw this video a week back and implemented the cadence tip. The improvement in timings were amazing. I am not a pro running, I actually started running seriously a couple of months back for loosing weight and improved stamina Before the tips 5km - 38.5 mins 7km - 56 mins 10km - 1 hr 20 mins Last week I tried to implement your tips on cadence. 5km - 35mins 7km - 51.5mins 10km - 1hr 14 mins Just in a week of focusing on my cadence I had a big difference in minutes. My cadence improved from 152 pm to 161pm, which is still far from 180pm recommended. The runs feel so much better and fluid. I will try to improve my cadence further. Thanks a ton again.

Happy to see a video with you two! You should do more! Many thanks for your video, always enjoyable.

This is a great video. I love it when you two are in the video together. I appreciate these points covered on form in this one video; well done Coaches Sandi & Sage.

Great video! This is one of the best you've produced so far, Sage.

So greatful for this!!! Never heard anything like all this before! The anologies they made, the kinesiology and physiology components are all things they include for running correctly.

Great timing on the video! I've been wondering on easy days how to take it easy - shorter stride or lower cadence. Question answered! Be sure to give Sandi a high 5 and have Sandi give you a high 5 for me. Also, thanks for the videos - I'm in the process of cleaning up my garbage form. Hoping to clean it up enough to hit 3:45 on my Oct 1 marathon (although 4:00 is a more realistic goal - 4:18 in my last marathon 2 years ago).

Sage Sandi your chemistry on camera is getting better and better !

Im gonna practice this tomorrow!!! My Form was soooo Bad! My calves and shins always killed me, but i did it amyways 😂 i was super bouncy AND forward heel landing 🤦‍♀️ cant wait to try these techniques!!

Thank you so much for your tips! Just what I needed. Thank you for coaching me through this!

Don't thank us for watching 9:13. I need to thank you for making this video and uploading it. All the advices you gave seem very logical and good. Can't wait to try them out. I Thank you! :)

I have never been a good runner, but I've taken it up in the last six months. I've got shin splints already and I hope these tips help me out. Thank you guys!!!!

You help my back Doc thank you! Love the channel bruhther this is my second vid

Why is this video not viral yet...great video!

After watching this video i got 2nd to last place..was in last place last year. Lets see how i do next year 🤘 Stay positive 🤘

Hi these videos are really helping my running thankyouu😊👍🏻

I concentrated on these tips on a treadmill for a week or so and I improved my 5K time by 10 minutes in a couple weeks. I think I finally know "how to run".

Thank you, really great informative video. This is exactly what I need.

Love that shirt Sage. Wish I was sponsored by Hoka so I could wear one my next race.

Super helpful!! I cracked up when he said “Al Dante” 😂 I pictured Al Bundy reading Dante’s Inferno

Great video, very nicely 'refreshed' topic! Thanks !! Damn, Sandi looks like she lost some weight!! And I love your running form, so efficient!! :)

It helps alot using headphones and playing the metronome in setting cadence and rhythm

Cadence: 0:55 - 2:16 Braking Force: 2:18 - 3:30 Pelvic Drop: 3:32 - 6:04 Rotation: 6:07 - 7:24 Bounce: 7:27 - 9:12

Great video Sage! Thanks:)

02:22 - EXACTLY what I was doing coming out of at 40 year running retirement. I was reaching out with my legs like an Ostrich lol. Giving my knees a week to fell better than going with your advice.

The noodle analogy had me rolling. Cheers, guys.

Great content! These are real deal!

Great video guys, keep'em coming. Note to Sandi: Having a higher cadence means you are spending MORE time on the ground, not less. You are spending less time in the air, thus making the impact load not as heavy as it would with a lower stride rate and longer periods airborne.

Thank you sooo helpful, good key points.

Excellent tips. Application starts today 🙌

It finally clicked with me when I heard: “make yourself al dente”

Gotta be honest, I’ve been running for years and never really thought about my form but always complained about knee discomfort. Since working on my form I’ve noticed a huge improvement in speed and efficiency. It honestly felt weird at first, but even though it felt a little unnatural, I noticed more work being done with the glutes and hams which increased my forward momentum substantially with less work l.

Honestly these tips helped me to fix any discomfort that I had in my legs while running. Improved my pace by 20 secs per km. I'm so so so thankful for this video, I actually enjoy running more now!

Thanks for the video sage! Will be sure to check out sandy's core routine!

Great video. Thanks guys

I ran a 25 min. 5K at age 60; I ran a 38 minute 5k at age 76. I'm currently 79 and running in the 12 minute range and dropping using chi running for a month.

If you're al dente spaghetti, I'm an overcooked lasagna. Seriously, the thing about heel strike and center of gravity finally made sense. I can't wait to run tomorrow and try that out. thank you!!

Love the video, couldn't agree more! Sage how are you liking those Clifton 3's so far in comparison to the Clifton 2?

Love the intro!

Thank you guys!

Very helpful! Thank you!

HI Sage, thanks for your fantastic videos! I have been working on my running form for many weeks now, and what I found really hard is to maintain a decent midfoot strike in case of lower paces (like 5-5:30min/km). If I force myself to keep the 170-180 stride/min with this pace, my form feels really awkward, and not comfortable at all. Also, I am not sure how much I should lift my shin when running slowly: in one of your running form videos you say the shin should be horizontal when "kicking back", does this hold for lower paces as well? Do you have any videos where you run slowly? :)

I am still not totaly sold on the 180 cadance. I have a cadance of about 168-170, no matter how fast I run. I tried to get my cadance higher to 175 and after about two weeks of small intervals I put into my training I stoped because it just did not feel good at all. Now I just stick with my "low" cadance and it feels confy and I dont think I overstride or have huge problems with the other issues sage and sandi are talking about. I just think everybody needs to find the cadance working best for them, it doesnt make sense to force yourself to run at 180 cadance just because people say thats the best thing you can do. But of course if you are overstriding or have other issues it might make sence to look at your cadance. Just my 2 cents.

You two will make some super runner kids together.

Hi sage and Sandy, adopted all these great tips on my 5k run this morning. It felt so much better and easier. Thanks. Question - I'm 210lb 5' 7" how much do I need to lose for my ideal running weight?

Coach Sage, on cadence: i have read and heard over and over about the importance of a 90/180 stride rate with no qualifications made for one's height...even if every author and coach out there is 5'6" there are still some of us taller runners out there!

Hey Sage, can you make a video talking about what your thoughts are on the recent studies and claims that running long distances is actually bad for your heart and body?! There are tons of articles online about this and I've done some research. I love running and I'm picking up my miles per week but this kinda worried me

Nicely explained, watched it twice to memorize

Great tips thanks!

Just bought some Clifton 3. Cant wait to finally have a good training shoes. My knees are tired of the New Balance 1400

Hey Sage, thanks for the video. Great tips as always. I've been getting back to running but have been plagued by recurring calf strains for the last few years (most recent 2 weeks ago). My question is how do you deal with cadence when you're trying to ease back into running after injury? I struggle to run a slow pace but it seems it is important to build leg and calf strength.

WOW this is so amazing...

I was watching this while eating icecream when you mentioned noodles I got excited. I did do some core in between. Sorry coaches

Hi Sandy and Sage it's Sasu great video dude!

Any advice for someone who has tibial stress fractures? I acquired stress fractures after my first season of cross country running which caused me to stop. Nearly six months after and I'm just starting to run again, but I am beginning to feel pain gain. Any advice?

Well done great video thanks 🙏

"Sorry babe !" such a gentlemen !!

Wondering if you guys have any advise on "Ground Contact Time Imbalance"? For me it can be as bad as 48% Left/52% right. I wouldn't be that bothered by it were it not that when stretching my right leg is far less flexible than my left (ie, can hardly touch my but with my heel with the right). Thanks, great channels.

Can someone tell me what the Hoka One One is? It was held at my high school this year

I have a question about cadence and breaking force . I am a pretty tall guy with really long legs. I have had people analyze my gait and tell me that I am not over striding and that I land underneath my center of mass but because I have long legs I have a naturally long stride and because I am not a very fast runner I NEVER reach 180 steps per minute even at 5k race pace. My maximum (at least according to my garmin if that is accurate) is around 170. I find that this is a very natural cadence for me and knock on wood I have yet to be injured. My question is should I try to push to reach that 180 steps or is that a general recommendation but there are some exceptions to that "rule" and if so what are the exceptions?

What is the range for vertical oscillation and ground contact time to strive for. I've been getting back into running and my fancy watch is telling me my cadence was 176 for my last 8 miler with vertical oscillation of 10.53cm and ground contact of 230ms. I try to think about it when I'm running but I've never seen anyone mention actually numbers in any video I have seen. Thanks for the good videos

Just came across this video ... and Wow! Thanks so much Team!! Your guidance, and suggestions will definitely help me improve my time and distance for an upcoming 5k on Nov 10th here in Lakeland, FL. Now if I could just perfect my "breathing"! (^_^)

Sage, you mentioned that a runners hips should not be rotating while running. I apply Chi methods while running and I rotate my hip while running. It keeps me from over striding. Am I in danger of getting hurt? Thanks!

Hey Sage I'm sure all your viewers and myself would love to see a full day of eating for yourself. Also do you track your macro nutrients and or calories? lastly I love the videos and training talk keep up the good work.

Thank you!

Wow thank you what a great video you got three cheers from me

Needed this 👍

Coach Sandy is the most beauty full coach I have ever seen

Screen break effective help for concentration.

Sage, Sandie, how does one go about measuring stride rate? I think that this will help me. I have an issue with pulling my calf muscle. I suspect it’s because my stride rate is too low and as you say, my feet are on the ground too long.

Great video! One question: How do I know if I reached a plateau. So far, I do three miles a day but it's been getting easier for me. However, when I increase my pace, it becomes a little challenging but when I tone down, I don't feel as tired. This is my first time attempting the sport :)

Right on point

thank you!!

Great video

Hi guys. What's the state you are living? I just moved to North East united states (Pennsylvania), running in winter is tough if not dangerous for the lungs because of low temperatures. What's your advise?

does sandi do online coaching?

Hi Buddy and thanks for this. This is not enough precise on the way to run ....Missing landing :) I was running for many decades and had a lot of articularies enjuries ...This was due to heel strike way of running and I end up with ruined knies...3 years before I started shifting to front foot landing ...and guess what I end up now with severe calf strains ...so really ? With my experience I can't say there is a right way of running front foot or heel striking but a bit of both really...can you elaborate on this ? thx

Hip drop never heard of it > does stride rate change a lot on trail runs

Awesome I’ve been watching people run wrong for years even as an experienced runner, these video help and are very much informative 💪❤️👍

How do you improve cadence? I noticed that making shorter steps makes me use so much more energy cause I kinda have to apply force to hold my steps. Do you have any tips? Are there drills?

Do you have a running with a jogging stroller video? Sometimes I have to do my excercise with my kid

So regarding the pelvic tilt. I just checked my anatomy textbook and it states that pelvic tilt is normal when walking, but the tilt will be slightly upwards on the side where the leg is to be raised up (for the next step to move forward). And when it is tilted downwards it is due to a weak gluteus medius and minimus muscles. These muscles are there to abduct your thighs. So my question is does this apply to you guys when you run. How stable is the hip joints when you run? Does it move slightly upwards on the contra-lateral side?

How can u lengthen ur stride without landing ur foot further in front of your body??

Thank you

what is name of the music at the beginning of the video please?

Nice scenery. Where is this?

Where is that filmed?

How to improve cadence?

Sage, the one thing I am in disagreement with is the 180 cadence. I have found this one to be much harder to change, especially if you have a low cadence and have been running for many years. I believe the 180 cadence came as a recommendation from Dr. Jack Daniels and his studies were based on elite runners. Cadence is tied to pace and and elite runners have an easy pace that is much faster than most of us amateurs. If i could run sub 6:30 min/miles at an easy effort then I may close to that 180 number, but at 7:30-8 min pace I am usually around low 160s. Obviously I make up for my lack of stride rate with stride length. I have also been running for about 7 years and have had very few injuries. I have gone out on runs with the intent on taking as many steps as possible to only see that I may have increased 2-3 steps per minute without increasing intensity. Also it felt extremely unnatural. I'm just saying I think that we have to look at amateur runners a bit differently and also understand that the longer you have been running, the harder it is to make a change in cadence without increasing the pace or effort.

Informative video, hope u guys already know the name of your future kids.

proper cadence for easy pace miles?

Good tips

Wouldn't increased cadence cause more fatigue, because your moving much more and stopping your forward momentum sooner? Like when riding a bike, at some point you switch to larger gears too..?