How To Run Faster With Less Effort

Summary

The video provides practical tips on how to run faster and with less effort by improving running form and efficiency. Key strategies include increasing cadence, maintaining proper body posture with a forward lean, and building core strength. It also emphasizes landing the feet beneath the center of mass, incorporating speed sessions like strides and hill reps, and doing strength training. The video highlights the importance of fueling, hydrating properly, and warming up. Lastly, it briefly discusses the benefits and limitations of using carbon-plated 'super shoes' for enhanced performance.

Takeaways

• 🏃‍♂️ Improving running form reduces energy use and helps run faster with less effort.
• ⏱️ Increasing cadence (steps per minute) to 170-180 helps reduce force on the legs, making running more efficient.
• 🏞️ Leaning forward from the ankles while running uses gravity to propel the body forward.
• 💪 Strengthening the core through exercises like planks and bridges improves overall running stability and efficiency.
• 👣 Ensuring your foot lands under your center of mass, regardless of strike type, maximizes energy efficiency and minimizes impact.
• 🚶‍♂️ Incorporating strides (20-second fast runs) into easy runs improves running form and speed.
• ⛰️ Hill reps improve foot placement, build strength, and promote proper running form under pressure.
• 🦵 Strength training, like squats and lunges, enhances muscle strength, enabling longer runs with less fatigue.
• ⚡ Interval speed sessions, like 3-minute or 5-minute reps, improve running fitness and VO2 max.
• 🥤 Proper hydration and fueling before runs are essential for maintaining energy and running efficiently.

Q & A

What is the primary benefit of improving your running form?

Improving your running form helps you move more efficiently, allowing you to cover more ground with less energy and reduce the risk of injury.

How does increasing Cadence benefit a runner?

Increasing your Cadence reduces the amount of force coming up through your legs, helping you run more efficiently and with less strain. A higher cadence (around 170-180 steps per minute) is beneficial for most runners.

What role does body position play in efficient running?

Leaning forward from the ankles helps advanced runners use gravity to propel themselves forward. This technique reduces energy expenditure and promotes better efficiency during a run.

Why is core strength important for runners?

A strong core helps support the upper body’s rotation and keeps arm movements in check. Without a strong core, energy is wasted in excessive movements, making running less efficient.

What is the best way to position your feet during a run?

The foot should land underneath your center of mass, regardless of whether you strike with the heel, midfoot, or forefoot. This helps the body efficiently absorb the impact and maximize energy return.

What are strides and how do they help improve running form?

Strides are short bursts of fast running (20 seconds at 90-95% effort) followed by a relaxed recovery. They help improve running form by training the brain to move more efficiently and are especially beneficial for maintaining proper form during faster running.

How do hill reps contribute to better running performance?

Hill reps improve foot placement, strengthen leg muscles, and enhance overall running strength. By practicing on inclines, runners build power and improve running efficiency.

Why is strength training important for runners, and what exercises are recommended?

Strength training builds stronger muscles, allowing runners to run farther with less fatigue. Exercises like squats, lunges, calf raises, planks, and bridges are recommended to strengthen both the legs and core.

What are some effective speed sessions to improve running fitness?

Effective speed sessions include 4-6 repetitions of 3 minutes at 5K pace with 2-minute walk recovery, or 3-4 repetitions of 5 minutes at 10K pace with a similar recovery. Pyramid sessions (1, 2, 3, 4, 3, 2, 1-minute intervals) are also useful for improving running fitness.

How do Super Shoes enhance running performance, and what are their drawbacks?

Super Shoes, with their carbon or nylon plates and thick foam cushioning, help runners use less energy by propelling them forward and reducing muscle fatigue. However, they are expensive, uncomfortable for long-term use, and can make the body reliant on technology rather than building natural strength.

Outlines

00:00

🏃‍♂️ Mastering Running Efficiency

In this section, the video introduces the idea that running faster with less effort is achievable and has been mastered by elite runners. By focusing on improving running form, cadence, and body position, anyone can become more efficient. The video emphasizes techniques like using a metronome to increase cadence, leaning from the ankles, and building core strength to enhance efficiency and reduce energy expenditure. Overstriding is discouraged as it leads to wasted energy, and tips like practicing short sprints ('strides') and hill reps are suggested to improve form and strength.

05:02

💪 Importance of Strength Training and Rest

This paragraph focuses on the importance of strength training in complementing running. Strength exercises, such as squats, lunges, planks, and bridges, are recommended to improve muscle strength and core stability, which ultimately supports better running performance. The video advises integrating these exercises into easy run days, avoiding rest days, as rest is crucial for recovery and adaptation. Additionally, it promotes the website's strength training guide, which can be added to any training plan.

10:03

🚀 Boosting Running Fitness with Speed Work

Improving running fitness is highlighted as the key to running faster at the same effort level. Speed sessions such as 5K and 10K pace intervals or pyramid sessions are recommended for boosting VO2 max and overall fitness. However, balancing speed work with easy runs and rest days is essential to prevent overtraining. The paragraph also stresses the importance of warming up properly to reduce injury risk, fueling and hydrating before runs to avoid sluggishness, and running during cooler parts of the day to reduce effort.

👟 The Role of Super Shoes in Performance

This section explores the benefits and downsides of wearing carbon-plated 'super shoes.' These shoes, designed to improve running efficiency, are popular among both elite and amateur runners. While they can provide a performance boost, especially for marathon runners, the video cautions against over-reliance on them, as they are expensive, wear out quickly, and may reduce the body's natural strength development. They are best used for races and speed sessions, not everyday training.

🛠️ Prioritizing Running Form for Long-Term Gains

The video concludes by emphasizing that correcting running form offers the most significant long-term improvements in running performance. Better form reduces the risk of injury and boosts efficiency. The host encourages viewers to focus on this aspect of training and invites them to share their own tips with the community. Two follow-up videos on cadence and mental tricks for running longer are suggested for further learning.

Keywords

💡Running Form

Running form refers to the way a runner moves their body while running. In the video, it is emphasized that improving running form can make running more efficient, allowing the runner to expend less energy. Better form helps in reducing fatigue and can prevent injury by promoting proper movement patterns. For instance, the video discusses maintaining a forward lean and ensuring the foot lands under the center of mass.

💡Cadence

Cadence is the number of steps a runner takes per minute. A higher cadence reduces the impact on the legs and allows for smoother movement. The video suggests that beginner runners typically have a cadence of 150-160 and can benefit from increasing it to 170-180 steps per minute. The use of a metronome is recommended to monitor and gradually improve cadence.

💡Core Strength

Core strength refers to the strength of muscles in the abdomen, lower back, and hips that stabilize the body during running. The video stresses that a strong core is essential for maintaining good running form and preventing wasted energy. Exercises such as bridges and planks are recommended to build core strength, which helps with upper body rotation and overall stability.

💡Center of Mass

The center of mass is the point in the body where the weight is evenly distributed. In running, it's important to ensure that the foot lands under this point to maximize efficiency and reduce braking forces. Overstriding, or landing the foot too far in front, creates unnecessary braking and wastes energy. The video highlights that proper foot placement helps absorb impact and spring forward efficiently.

💡Strides

Strides are short bursts of running at a fast pace, typically for 20 seconds with a brief recovery period. These help improve running form and efficiency because it is difficult to run fast with poor form. The video suggests incorporating 4-6 strides after an easy run to train the brain and muscles for better movement.

💡Hill Reps

Hill reps are repeated uphill sprints that build strength and improve foot placement. Running uphill promotes better form, especially foot placement under the center of mass, and strengthens the legs. The video recommends hill reps as a way to become a stronger, more efficient runner, despite their difficulty.

💡Speed Sessions

Speed sessions involve running at a faster pace for set intervals to improve running fitness. These workouts, such as 3-5 minute runs at 5K or 10K pace with walking recoveries, are designed to increase a runner’s V02 Max, which measures how efficiently the body uses oxygen. The video outlines specific speed sessions to improve fitness and performance while cautioning not to overdo them.

💡Warm-up

A warm-up is the preparation phase before running, designed to increase body temperature, loosen joints, and activate muscles. The video advises spending 5-10 minutes on dynamic stretches and easing into the run. This helps reduce stiffness and makes the run feel easier, particularly in the early stages.

💡Super Shoes

Super shoes refer to advanced running shoes with carbon plates and thick foam designed to improve running efficiency by reducing energy expenditure. The video discusses how these shoes can offer time improvements, especially for faster runners, but warns against over-reliance as they are expensive, wear out quickly, and may limit muscle strength development in regular runs.

💡Hydration and Fueling

Hydration and fueling refer to the importance of consuming adequate water and nutrition before a run. The video explains that running without proper hydration or with too much food can make running harder. It recommends a light snack 30 minutes to 1 hour before a run and staying hydrated, especially avoiding the hottest parts of the day, to ensure the body uses less energy.

Highlights

Elite and pro-level runners have mastered the ability to run faster with less effort, and the good news is that you can learn this too.

Improving running form allows you to move more efficiently, reducing energy expenditure and helping you run smoother and faster.

Running with a higher cadence, ideally in the 170-180 range, reduces the amount of force on your legs and improves efficiency.

Using a metronome can help you monitor and gradually increase your cadence over time, leading to improved performance.

Leaning forward from the ankles helps advanced runners use gravity to propel themselves forward, making running feel easier.

Building core strength through exercises like bridges and planks helps support the upper body and reduces wasted energy during runs.

A foot strike that lands underneath your center of mass, regardless of whether it is heel, midfoot, or forefoot, is key to efficient running.

Overstriding causes a braking force that wastes energy; bringing your stride back helps improve efficiency.

Strides—short bursts of fast running—are a great way to train the brain and body to move more efficiently and with better form.

Hill reps improve foot placement and build strength, promoting more efficient running form.

Strength training, such as lunges, squats, and calf raises, improves muscle strength and endurance, making it easier to run longer without fatigue.

Running fitness can be improved with speed sessions that target VO2 max and endurance, like intervals and pyramid sessions.

Warming up with dynamic stretches and gradually easing into your run helps make the beginning stages of a run feel much easier.

Proper fueling and hydration before runs prevent sluggishness and fatigue, ensuring your body uses less effort to maintain your desired pace.

Super shoes with carbon plates can improve running times by helping to use less energy, but their benefits are more prominent for faster runners.

Transcripts

is it possible to run faster with less

effort well yes it's something Elite and

pro level Runners have mastered and the

good news is that you can as well so

what's their secret how can we run

smoother faster run longer and make our

runs just overall feel a lot easier but

stick around because we've got all that

coming up and by the end of this video

you'll know exactly what you should be

doing the first thing we can be working

on is improving our running form if we

can improve our running form and move

more efficiently we'll get from point A

to point B using a lot less energy more

advanced Runners often look so relaxed

as if they're just gliding along so how

have they worked at achieving this well

I've got five ways here that will really

help you the first one being is

improving our Cadence now running with a

higher Cadence will really reduce the

amount of force coming up through your

legs beginner Runners are usually

running around about 150 to 160 and will

greatly benefit from inred inreasing

their Cadence a little bit more up to

the 170s 180s sort of Mark the simplest

way of starting out on your Cadence

journey is by using a metronome you can

then set the Cadence you want and it

will Tap Away in the background as you

run along and you can time your strides

monitor it and then have a look after

you're on as well on Garmin or on choros

again whichever app you're using and

then you can monitor that over time and

gradually start to increase it don't go

from big chunks just gradually work at

increasing it we've got a video all

about how how to improve your cence I'll

link to that up here and at the end of

the video and down below we will also

want to be improving our body position

and leaning from the ankles a forward

lean is how advanced runners use gravity

to help propel them forwards the best

way you can practice doing this is by

stopping your runs and then just leaning

into it in my early days of running I

used to do this all the time just for

the first like 500 me of a run just

constantly stopping and starting just

leaning forward and starting running

like that your body will naturally go

into that nice forward lean and then you

can just relax stop and do it again and

just repeating this all the time will

really help you don't to do this on all

of your runs but maybe just a couple of

your easy runs throughout the week just

to practice also we want to really be

working on our core muscles doing things

like Bridges and planks will help build

that strong core that we need to support

all of our upper body as it rotates and

it keeps our arm strings in check

because all of this if you haven't got a

strong core all this going on is just

wasted energy we also want to make sure

our feet are landing nicely underneath

our Center of mass the foot strike

doesn't matter as much a midfoot strike

heel strike 4ft strike is not as

important what is important is making

sure it lands nicely underneath our

Center of mass this will be the best

place for our body to efficiently absorb

the impact and to maximize that energy

return to Spring Forward quite often

people will overstride and overreach

you're just constantly creating that

breaking force every time you run which

is just a complete waste of energy you

don't be applying the brakes bring that

back and we'll be able to move across

the ground in a far far more efficient

way I've got two other simple things we

can doing to improve our form the first

one is strides long-term viewers of the

channel know I talk about this all the

time they're absolutely fantastic quite

simply 20 seconds of really fast running

90 to 95% effort here with about a 20 to

30 second very relaxed chilled recovery

between each stride I'd really recommend

four to six strides put these maybe

after one of your easy runs during the

week you can even do them during one of

your easy runs as well it's very hard to

run this fast with bad running forms it

really helps train the brain to get

ourselves moving in a far more efficient

way the final one being Hill reps now

hear me out cuz Hill reps are really

really good yes of course they're hard

work but they really help promote a

really good foot placement again nicely

under that Center of mass and really

helps improve our strength as well they

get you really strong and moving in a

nice way strength training something

I've personally been doing a hell of a

lot this year and I'm really starting to

see the massive benefits in my own

running as well the stronger that our

muscles are the more Force we can put

through them and therefore run further

without tiring out quite as quickly now

this doesn't have to mean lifting huge

weights it can simply be doing some

basic exercises at home without the need

for any equipment just things like doing

some squat lunges calf raises all really

good for that leg strength and then

things like planks and bridges as well

will really help to improve our core

which as we talked about earlier really

good for supporting that upper body so

I'd recommend picking a few of these

different exercises and putting together

a little circuit for around about 20

minutes is a really good starting point

four exercises 1 minute for each

exercise four to five rounds of this

with just a minute rest between each

round I'd always recommend tagging these

onto your easy run days and make sure

you keep your rest days as complete rest

that's when our body's adapting

absorbing everything we're throwing

about it so you need to keep your rest

days as rest days add the strength work

to those easy run days we also do have a

strength guide which integrates into all

of our training plans which you can see

on our website whatever distance you're

training for check out benp parks.com

and add on that strength training option

if you want a complete guide on how to

integrate this with your training

thirdly is all about improving our

running Fitness and this may seem like a

really obvious one the fitter we get the

faster we'll get running at the same

sort of effort level but how do we work

at improving our running Fitness well

quite simply this is by doing some speed

sessions during the week couple of

really good ones 4 to 6times 3 minutes

at around about our 5K Pace with a

2minute walking recovery 3 to four reps

of 5 minutes around about our 10K Pace

with a 2-minute walk recovery or perhaps

try a pyramid session is 1 2 3 4 3 2 1

these numbers represent minutes of

running fast around about our 5 to 10K

pace for these with a 90c walking

recovery between the Reps now doing

sessions like this will really help

improve that V2 Max improve our running

Fitness overall but it also does add a

lot of stress to the body so it's really

important for the rest of the week to be

doing a lot of our easy miles and at

least making sure we're having one maybe

two full rest days during the week now

warming up before you head out on your

run is so important especially as we get

a little bit older and another way to

definitely make those early stages of

that run feel a hell of a lot easier so

make sure you're taking that 5 to 10

minutes to warm up properly before

you're heading out the door mobilizing

our joints with some dynamic stretches

we've got a really good follow along

video I'll link to that up here and down

below as well and then easing into that

run really nice and gradually that first

couple of Cs should be nice and relax a

lot slower than what we want to be doing

for our whole run and once you're up to

speed you'll feel far more relaxed and

using a lot less effort another thing

that can make running feel really hard

is when you haven't fueled or hydrated

properly beforehand now a lot of people

when they start out running either eat

far too much just before they head out

and they're going to feel very sluggish

and slow or they don't have enough and

then they're going to feel very sort of

weak and risk the chance of getting

dehydrated so I'd really recommend is

having a small snack or something around

about 30 minutes to 1 hour before

heading out and also avoiding the

hottest parts of the day as well you can

be running at exactly the the same Pace

that you'd used be running at but your

body is going to be having to put a lot

more effort into keeping you at the pace

that you want to be running at so make

sure you're heading out in the mornings

or in the evenings make sure you're

getting nicely hydrated with some good

fuel on board before you head out as

well and then you'll be using a lot less

effort running at the pace you want to

be running at now I wasn't sure whether

to put this one in the video so let me

know your thoughts down below all about

Super Shoes these carbon plated Super

Shoes that burst on the scene around

about sort of 6 seven years ago and now

pretty much every Pro so many amateur

Runners are going out and spending vast

amounts of money on these shoes in the

hope that they can be using less energy

to run from point A to point B in all

these shoes they have these carbon

plates that run throughout the whole

length of the shoe or some of them they

have Nyon plates and these plates help

to propel us forward with each stride

and then they have this huge chunk of

foam in there as well to help protect

the legs from that impact so our muscles

will be fatiguing a little bit L Nike's

famous 4% shoes I had my orange ones

I'll put those up on the screen now

claim to improve Times by as much as

that 4% so for a 4-Hour marathoner they

can be looking at a 10minute Improvement

going to 3our 50 so why wouldn't you

want that free speed will you

automatically just run faster by just

putting on a pair of these shoes well it

all depends in reality a lot of these

benefits are far more prominent in

Faster runners in a lot of the studies

they Define faster Runners by any anyone

running 4 hours or less for the marathon

but anyone can see these small

improvements by wearing a super shoe

compared to their regular shoe without a

doubt so why wouldn't we go about

wearing a super shoe every day well they

do have their downsizes they're very

very expensive for a start they're

uncomfortable they tend to not last very

long and they're also not very versatile

they really are only good at races and

during our speed sessions as well and

the body can come a little bit too

reliant on technology and we can

actually lose strength or not gain as

much strength as we could by running in

some more regular shoes we'll link to an

interesting article down below about why

doing all of your runs in Super Shoes

really is not the best idea but without

a doubt for the vast majority of people

doing our races in these new fangled

Super Shoes amazing things you've got

the cash to do it and you can afford to

do it they are going to make a

difference to our running time by

literally doing as this video says

moving from point A to point B using

less energy let me know down in the

comments have super shoes made a big

difference to you I'd love to know but

with all of this for me the biggest

improvements can be made by correcting

our running form which is where I'd

personally recommend that you spend a

lot of our efforts that is going to give

you some really good longterm gains in

running hopefully also decrease that

chance of picking up injuries as well so

let me know how you get on with all of

these tips if you've got some other ones

let me know down in the comments and

help out the running Community got two

different videos coming up next one all

about improving our Cadence and one all

about mental tricks to help you get out

there and run a little bit longer as

well so check those out keep on working

hard guys keep done we'll see you very

soon in the next one