September 19, 2019


Are you running your way right into bad knees,
a bad lower back and achilles tendonitis? We’re going to find out why that is. And more importantly we’re going to tell you
how to fix it. What’s up guys? Jeff Cavaliere, ATHLEANX.COM Today we’re going to talk about running. Now even you guys that have the ATHLEANX Program
that do our Burst Training, you know what a role running plays in our high intensity
interval training. And you know that we feel that the long distance
marathon type running, not the best, not the most conducive to building muscle. Or preserving muscle for that matter. But at the same time guys, there’s another
adverse effect from that. And even from running fast, and that is, running can do damage to your
joints. Especially if you’re not concentrating on
where you’re landing when you’re running. So with this video what I wanted to do was
talk to you guys about the different landing positions and what they mean. And what they could be doing to the rest of
your body. So with that said, the three places that you’re
generally landing when you run, are either on your heel. Now there’s lots of evidence, they look at
some of the top runners in the world, 90% of runners run on their heels. Meaning when they strike the ground their
heel hits first out in front of their body, ok. The second type of runner is the toe runner. A lot of sprinters will claim that they run
on their toes. That’s a good thing because they’re the guys
that actually land out here up on their toes. The third place that people could run that
they often don’t, is the most, least representative of those three positions is on the mid foot. The mid foot is when all toes are on the ground
but you still have your heel off the ground. Now I want you to try a quick test, whether
or not you know where you run, again most likely if you had to guess, you’re probably
a heel runner. Based on that evidence of the fact that most
of the people that run, do run on their heels. But I want you to do a quick test for me,
even with your shoes on, I want you to pick your toes up and jump up and down a few times,
ok. First of all, not only should you have a complete
lack of spring in your step but it should kind of jolt the whole lower body. You should feel the jolt every time your heels
hit, that goes right through your heels, up through your ankles, into your knees, and even I feel it right here in my low back
and hips. That should tell you something. That when you land on your heels you completely
lack shock absorption. Now think about if you do that every single
step when you run for miles and miles and miles. There’s a lot of stress going up through your
body that’s not good. Comulative, it’s going to cause a bad problem
over the long term into your low back and the rest of your knees and ankles. On the other hand, if you go up by your toes
and you jump up and down on your toes. I’m talking extreme toes, way up here as high
as you can go. Feels better, feels a lot more springy. But the fact of the matter is here, we’re
sort of over utilizing and over stressing our achilles tendon, right. This is basically a cap phrase. And if we land in that contracted position
over and over and over again, we’ve got a lot of stress on that tendon. Which again can lead to issues over time,
breakdowns of our achilles tendon in terms of tendonitis. So if we were ideally, want to be some place,
where we wanted to land, it would be right there on the balls of your feet. And anybody that has done again, our Burst
Training Workouts where we advocate jumping rope, you’re right there guys, on the balls
of your feet. You have the perfect combination of shock
absorption and spring. Because as you land, you can absorb that blow.and
then you can propulse yourself right back up, off of your feet. So now let’s look at that in terms of running. When we run guys, if we know that the ideal
place to be is here on the balls of our feet. You’re going to need to make sure that you
don’t have your heel too far out in front of your body. As a matter of fact, when you put your heel
out in front of your body, you’re pushing off with the back leg and you’re putting the
brakes on with the front leg. Think about that. As this heel hits the ground, it’s basically
saying, Whoa, hold on a second, stop, decelerate. And then you do it all over again. Where this one is saying, Whoa, Go Jeff Go,
right this is pushing, this is stopping. It’s actually contradictory to what you’re
actually trying to do. So you don’t want that. And again that heel into the ground causes
a big force to go right up through that leg and cause problems. So the main key is you want to make sure that
when that foot lands, that it’s landing ideally underneath our hip. So instead of, the leg is going to go out
in front of you. there’s no doubt, you’re leg is going to pass
out in front of you. But where are you landing? And if you can see right here, as I land,
I land on the ball of my feet right here, with my foot underneath my hip. But there’s one thing I’m not doing. The last piece of the puzzle here guys is,
you want to lean your trunk forward. Especially as you start to run faster you’ll
see, all the top sprinters are leaning like this. They’re not just leaning toward the finish
line, they’re leaning like this throughout their run. They do that to get their center of gravity
more forward to allow themselves as they come down to again, get that foot right up underneath
their hip. The last key point, I know I said the other
one was the last key point. The main focus you should have guys, you should
not have quiet glutes when you run. Your glutes should be actively pulling your
leg back. You should feel as if you’re pawing at the
ground. To actually propel yourself forward. It’s not a passive move, it’s not this. You’re not working your hip flexors to run. You’re using your glutes to drive the leg
back against the ground. Use the friction between your foot and surface
of the ground to push you to the next step. And again when it lands, it’s landing right
here, boom, underneath, you’re leaning forward, pushing you and you go on. So start concentrating on where you’re running. If you’re a heel runner and you’re doing this
kind of thing with your leg out in front of you, No Good. Because again you’re most likely going to
cause yourself some knee problem. Now there is one indication here. If you guys are runners and you have a lot
of knee pain and you want to get rid of that knee pain, you’re going to want to become,
again, more of a, more of a toe runner. More towards the toe. Mid foot would be best but get more towards
the toe. If you are somebody dealing with achilles
tendonitis, right now and every time you run you feel it. And you going to want to get more towards
your heel. Now again the best part is in the middle. But you’re going to have to, if you could
do one thing to make that feel better today, it’s going to be, get more towards the heel,
if all of your pain is achilles tendonitis when you run, alright. But the idea is we want to get you in the
center where you’re supposed to be and start to ingrain that by using the right mechanics
when you run. Alright guys, I hope you found this helpful. I get a lot of request here on running type
videos. Whether you are a long distance runner or
whether you are a sprinter, doing the type of high intensity training and running that
I believe you should be doing, it doesn’t matter, running mechanics are going to be
the same. And you’re going to make sure you have an
eye on what you’re doing to make sure you’re not breaking down during the process of trying
to get healthy. If you guys want a complete program where
we just don’t incorporate running but we incorporate weight training and flexibility and the right
nutrition and everything combined. And that’s the ATHLEANX Program guys,. And that’s where we train athletically and
where I coach you guys as if you were my own athlete. Alright, and we can get that over at ATHLEANX.COM. In the meantime guys, make sure you leave
your comment below. What type of runner are you? And make sure above all else, you try that
drill. Because as soon as you try to do the three
different landing positions you’ll see right away where you should be. Alright guys, be back here soon with another

100 thoughts on “How to Run (SAFER, FASTER, WITHOUT PAIN!)

  1. Hi Jeff.
    You could make new videos covering Sprint world issues please ?
    It is a sport in which the necessity of developed muscle are fundamental, so, it will be very helpful for us.

  2. This is exactly how i fucked up my knees i never did understand how i ran cross country all my life then one day my knees felt so much pain. Thanks jeff.

  3. Funny thing is that if you run barefoot on concrete for 5 minutes, you will learn how to run naturally. Just like a kid running barefoot on grass.

  4. Sir we want subtitles of what you are saying in your videos ….that would help to understand better ..

  5. This is good to know and 1st time I heard about running this way. works well with Motocross riding where all the pros ride on the balls of their feet.

  6. Thanks Jeff! I'm on your mailing list and love your stuff! quick question -I've been trying to get off of heel striking and now my Achilles tendon is killing me and it's been chronic for a while. I think I over compensated when trying to land on mid food and caused some achilles tendonitis. Could you do a video on healing achilles tendonitis or an inflamed achilles tendon?

  7. We got a sidewalk around the lake, 3.5 miles….. but it's not perfectly level and makes 1 knee hurt depending on if you run around it clockwise or counter.

  8. morning Jeff my daughter is suffering from shin splints.. she runs the hurdles and it's been bothering her for the past month… the worse part is she leaves for (Army) basic training in a month… what can you advise for her ?

  9. I have pain in both. Why? Because i was experimenting with toe running and heel running. Why? Cause i didn't see this video yet and never heard of mid foot.

  10. For most “runners” leaning forward helps preserve momentum and use gravity for more efficient running. However his advice about sprinters is incorrect — sprinters lean slightly backwards when running precisely because they want to increase the load on their Achilles’ tendons. Running for fitness and sprinting have different mechanics.

  11. my problem with running is that for the second time I decide to go running and everything goes fine. I don't get tired or winded and actually enjoy it, but after a short while (like a week) I tear my calf muscle with an audible ripping sound. It takes forever to heal and I am going through it right now, again.
    Why does this happen?

  12. My Achilles is slowing me down as in one year of pain and little recovery and inability to ever run again at 0800 per mile pace

  13. The way he explained midfoot impact is exactly how toe/front foot impact is. “All toes down with heel off the ground”

  14. But can’t you run so that your heel strikes first but you instanly roll to your midfoot? It just feels so unnatural for me to land midfoot unless I am running fast. As long as you are not overstriding aren’t you good?

  15. 10 year runner with thousands of miles as a heel striker…. This video makes me feel like all my running was done in vein. Lately started having knee and hamstring soreness like never before. My coach suggested diagnosing my running form. Can't wait to try this.

  16. Thanks. I am one of those suffering from severe knee tendinitis. So i will try running more from over my heel, rather than my toes. Thanks a million…. xx

  17. I always run on my heels, lean backwards, and use my quads to confuse the body.

    I don't know why my back is killing me though.

  18. yeah man, im a hee striker and have been for like 15 yrs and now that Im 205lbs, running this way definitely seems bad. My heels are killing me, but ive tried toes and mid foot and feel retarded doing it that way.

  19. I have tried to simulate heel striking and find it impossible. Anybody who can must either have weird biomechanics or be trying extremely had to get it wrong.

  20. I watched this video couple months ago to beat the fastest player on my football team. I literally burned him by a whole half a second.

  21. Came here to get some insights on how to run in a safer manner, left having learned that apparently some people have their balls on their feet (3:40)

  22. In high school, I struggled to get a sub 20min 5k. A few weeks after a clinic that diagnosed and corrected my terrible running mechanics I was able to drop nearly two minutes off my 5k. Jeff is absolutely right about this.

  23. Watching this so I can outrun all the Naruto-runners and get to the alien homebois first when we storm Area 51

  24. I learned about this knee discomfort treatment “Yοyοkοn Vxy” (Google it) from a close friend who utilized this cure because of severe knee trouble he has a couple of years ago. This product has basically transformed his life. Work is now more pleasurable when having to stand of 12 hours and also his socks do not feel like blood flow is cut off anymore. .

  25. I'm finding it incredibly difficult to run and land on the balls of my feet. I either to 'toe' running or heel running lol. Im still not sure whether I'm doing it correctly or not 😒

  26. This makes complete sense! My left knee hurts and my right achilles tendon hurts as well, meaning I've been heeling with my left foot and compensating by toeing on my right foot. Jeff didn't mention it here, but it's also a good idea to strengthen your gluteus medius, he talks about it in other videos, as always, you're a genius Jeff!

  27. Thank you Jeff you’re a life saver!! A have a PAST test in a week and a half and this advice was EXTREMELY helpful

  28. My knees are screwed up from running in the army. They never really taught us good running technique, and I'm a really heavy impact heal to toe runner. I'm hoping to get back into running when I shrink my weight a bit, but I think using these suggestions would help a lot.

  29. Any words for someone who struggles with shin splints after running/jogging? I know jogging is a non-no, and I’m working on correcting that, but still dealing with the splints.

  30. 90 percent of people run on their heels? That’s wild. it honestly seems like it would be harder to me. I just tried to do it and I can barely do it lol

  31. Thank you sir for the info. I have bone spurs on top of ankles due to many years of karate training. I had debridement on the right one. I’m 60 I had to re- learn mythologically the mechanics of running to compensate my limitations to reduce the pain.

  32. I luckily fixed this for myself. because playing center midfield in soccer made me adapt and switch to heal running because the ability to quickly change directions

  33. This really works,I wish if I knew this before,I would not have hurt my legs all these while. When I changed my style of running,I noticed within Just 1 day I could run without pain and more efficiently.And the funniest thing, I invented this method for me after lot of tries,and the same day I searched whether someone else found it other than me. But Jeff overtook so early…..😀

  34. It totaly makes sense that is the reason why I was always so slow at sprinting as a kid and why I had to stop sport, because my legs were hurting from to much running (in retrospec from to much bad running). While sprinting I always had the feeling im stopping myself it even made a splashing noise. Now i know its because of me landing with the heel. I cant wait to checkout this technique.

  35. I don't think a lot of people realize that heel striking typically isn't so bad because the heel gently touches the ground, and then immediately rolls off the weight. It's actually pretty efficient – hence, why 90% of runners do it naturally.

  36. Brilliant! Spot on and fits in with all research done in barefoot running. I've just got some Vibram five finger shoes. Been wearing them for 2 weeks. My walking and running have completely changed – but I've had to make the effort to change. No longer do I heel strike. I try and land on the mid-foot when walking and running. Sometimes I forget and I can feel the shock go up my leg and immediately adjust. I've been getting Doms in my feet and lower leg as atrophied muscles from years of wearing raised heel shoes and weakened my feet. Already I feel stronger and the best part of it? It takes less effort to run! Think about it; as Jeff says at 4:28 heel striking decelerates you. Run smart, run natural… you don't NEED to go minimalist, but if you can fix how you land, you will feel better for it in the long run!

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