I thought the old man shuffle was a dance! Continue strength and cardio as you get older. Don't stop!

‏‪3:33‬‏ ranslate text with your camera I have a question about the frequency of repeating the exercise in the first week - do you mean 4-5 repetitions a week, or 4-5 times a day? Thank u! 

Great video! I have had sciatica for 35 years but only realized what it was for the past 6 months. The McKenzie position and push-ups profoundly help my posture. The nerve flossing is some strong medicine! And I feel quite sore from that. Because of that I’m careful about not overdoing frequency however I feel like that’s one that I do need to continue doing because it makes the pain go from the calf and foot into just the low back. How long did it take for yours to go away entirely?

Good tips

So.... I just need to jog??

Definitely going to try this thank you 🙏

As a long distance trail runner....just do yoga mostly after your runs and some light yoga every morning...7' -25'

Great video James. I am wondering if there is a role for rucking for runners?

The combination of power and efficiency was Kelvin Kiptum, unfortunately he is RIP

Thanks for putting this video together, James! You explain the leg mechanics better than most videos I have seen. One question I can't find an answer to: is there any correlation between an individual's height and their ideal cadence? I am 6' 3" and really struggle to get my cadence much above 170. Do longer legs mechanically affect the amount of steps per minute that are possible/feasible?

Will try this once back from injury. Picked up an IT band injury 😢

An interesting and well explained video. I assume someone has done very detailed research on this. Presumably there is a point where the small amount of extra energy required to lift the lower leg is exceeded by the saving in energy required by the (now shorter) leg pendulum swing. So horizontal progress is gained for less energy expenditure. Would that represent the "sweet spot" you mention?

At 6'01" ~ 185cm, long legs, my runs average cadence 160 any more than that I am racing! I struggle with the idea cadence should be this or that. A short person (short pendulum) a 170-180 cadence makes sense. I do agree with raising your leg higher makes a big difference but it takes practice. Great video as usual!

I just watched my London Marathon footage and did not realise till now that my body sways side to side when I run. could that be contributing to the pain in my legs? if so, how do I correct this?

my brain does not allow my legs to move slower than they can manage so i use my cycling to build endurance. Easier on the knees too

What kind of times can you run for 5k, 10k etc ?

I understand this in principal, but how do you apply this in a sport like football (soccer), where you find yourself in agility situations with lots of rotation / moving of the spine?

i find myself almost struggling to get enough air when doing 33 but 22 sounds a bit like hyperventilating. (im training to run a sub 12min 3km so it has to be at good speed for a short amount of time..) if i breathe into my stomach still is that fine? with 33 i find myself gasping for air more

It is the technique I have been looking for years; unfortunately, I needed to jump to 6:25 of the video to discover the technique.

All are age 25 or less...and already in practice

Best teaching ever, I tested the technique and the results were as stipulated before. Thank you James

In my opinion Kiptum's technique wasn't good. Sorry 🤷‍♀

Happy to see Kyiv Park bridge in the video! 🇺🇦 💪

I had persistent strain in the right Achilles tendon since last summer up to end of the year and on and off, after coming out of winter in March and April to resume faster running, when it suddenly went away after I made a minor change: I got new shoes. Oops. It wasn't age, but shoes. All the problems are gone now, like they were never even there; not even a soreness; and the speed and the stride length are coming back, and the strength too. I don't agree with the strength training. High-speed running *already is* strength training. I say this as someone who's used the weight room for a long time, in the past. The effect and feel of high-speed running on the legs is the same, in terms of feel, as doing leg exercises in the weight room. It's hitting the same muscles in the same way.

For me it's not the muscles, it's the bones. The pressure that running creates on a "seasoned" skeleton is different.

Calming yourself using breathing is nothing new. Take a deep breath in hold for a second, relax and let it out , empty.. breath in deep using a little force, the hold is important, on the exhale relax it out, a little push at the end to empty. You can try sitting on the couch 😃 I switched my running to this breathing technique 3 paces in, 4 paces out, with relaxing in mind.

This is helpful James. I followed you for years and really enjoy your content, I always appreciate your knowledge . I started running again after years and it felt foreign to me. I never had this issue before. I’m definitely going to try these techniques in order to improve Thanks again✨

Lawrence van lingen talks about that head movement shift being about greater stability and an advantage in carrying head weight

everyone talks about it, but until now, nobody could answer these 2 questions for me: - which HR is to be taken while running in summer, hot, dry conditions? The same HR like in winter, or another? - how is MAF training implemented in the training routine. 100% MAF-HR for 6 months? Or is it to be combined with short, fast trainings? Faster running requires other muscles than slow running. Fast muscles won't be trained after 6 months of "walking"

The issue for me is increased cadence usually increases my heart rate beyond zone 2. Zone for most of my runs.

What if you have >180 cadence but very low knee drive? A fast shuffle... Should you work on lifting the knee in this case?

Good info here. Thanks, James!

Very good explained. Thank you

Good video thanks 👍

Thanks

This is like when swimming crawl and it's easier to rotate the shoulder with a bent elbow.

Great video. I think problem is people like the Lynda example also always told you don’t want any vertical oscillation as well so they end up sucked to the ground and can’t make use of their elastic system to spring them up AND forward effortlessly with longer stride length as a natural consequence. So only option is that long pendulum to drag them forward and get the stride length which as you say, ends up massively overworking the big muscles.

Wouldn't Linda gain a "better" stride easier if she ran a little bit taller? It looks like she is hunched forward.

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I can never understand 'heel strikes' I've even tried to run that way and I can't do it. I suppose it's what's best for you.

💙💙💙💙

I'm here trying to lose the 25 lbs I gained, then lost, then gained again! ugh...

Just did a zone 2 run. I had a avege heart rate of 129 and a pace on 5:57 pr km. Is it good? 🤔🫣

He was a legend 🌟

I've been running since my mid 20s and I'm now 68. I ran all my PBs at 5K, 10K, Half Marathon and Marathon at the age of 41 😊

I've been doing forefoot ever since someone told me I should not do heel strike but my right middle and fourth toes always end up feeling painful... What should I do?

Good form. Thanks.

I was 65/66 and ran 2 marathons (Rotterdam/Amsterdam) in 4:40 and 4:30.

I had the tendon insertion pain and rest was not healing it at all! I did the exercise in this video and right away I felt the improvement