1
00:00:00,000 --> 00:00:02,880
[MUSIC PLAYING]

2
00:00:07,690 --> 00:00:10,150
When it comes to
running technique,

3
00:00:10,150 --> 00:00:12,650
there's a ton of
information out there.

4
00:00:12,650 --> 00:00:14,740
And sometimes that
information is

5
00:00:14,740 --> 00:00:17,050
hard to navigate and process.

6
00:00:17,050 --> 00:00:20,080
The best advice
I can give to you

7
00:00:20,080 --> 00:00:24,760
is to feel like yourself
out there, to feel natural

8
00:00:24,760 --> 00:00:28,000
about the way you're running.

9
00:00:28,000 --> 00:00:33,760
Don't try to adapt to a
prescribed running style.

10
00:00:33,760 --> 00:00:38,800
Run with your body and
your mind in a way that

11
00:00:38,800 --> 00:00:43,090
feels natural and puts you
in a position of inner peace

12
00:00:43,090 --> 00:00:44,330
if you will.

13
00:00:44,330 --> 00:00:46,420
You need to feel fluid.

14
00:00:46,420 --> 00:00:49,540
You need to feel as
though your body is

15
00:00:49,540 --> 00:00:52,180
responsive to the effort
you're putting in,

16
00:00:52,180 --> 00:00:55,030
to put one foot in
front of the next.

17
00:00:55,030 --> 00:00:57,430
People have different
stride lengths.

18
00:00:57,430 --> 00:00:59,290
People have different cadences.

19
00:00:59,290 --> 00:01:01,330
People have
different arm swings.

20
00:01:01,330 --> 00:01:05,110
These are all factors that
influence stride and efficiency

21
00:01:05,110 --> 00:01:05,890
and cadence.

22
00:01:05,890 --> 00:01:10,570
But I think, the best tip I
can offer runners is to say,

23
00:01:10,570 --> 00:01:12,580
run the way you feel.

24
00:01:12,580 --> 00:01:17,480
And you know there are certain
golden rules, so to speak,

25
00:01:17,480 --> 00:01:20,800
but there's always an
exception to the golden rule.

26
00:01:20,800 --> 00:01:23,230
[MUSIC PLAYING]

27
00:01:24,690 --> 00:01:27,150
So when you're running
on a flat surface, which

28
00:01:27,150 --> 00:01:29,370
is where most
runners run, you need

29
00:01:29,370 --> 00:01:31,170
to be aware of a few things.

30
00:01:31,170 --> 00:01:35,370
Stride is the length that you
cover between your landing

31
00:01:35,370 --> 00:01:37,440
foot and your takeoff foot.

32
00:01:37,440 --> 00:01:42,030
And the number of strides
you take per minute

33
00:01:42,030 --> 00:01:44,010
is called your cadence.

34
00:01:44,010 --> 00:01:46,920
And an optimal cadence
for most runners

35
00:01:46,920 --> 00:01:50,220
is 180 steps per minute.

36
00:01:50,220 --> 00:01:53,340
Beginner runners think,
if I have a long stride,

37
00:01:53,340 --> 00:01:56,850
I'm going to cover more
ground with each stride.

38
00:01:56,850 --> 00:01:59,040
But are you running efficiently?

39
00:01:59,040 --> 00:02:04,110
By taking smaller steps,
you're apt to take faster steps

40
00:02:04,110 --> 00:02:08,190
because you're not braking to
slow down that longer stride

41
00:02:08,190 --> 00:02:10,890
and to keep yourself balanced.

42
00:02:10,889 --> 00:02:13,829
It makes perfect sense that
if you have a long stride,

43
00:02:13,830 --> 00:02:17,470
you're covering more ground and
the faster you're going to be.

44
00:02:17,470 --> 00:02:20,610
But if that's not
efficient for you,

45
00:02:20,610 --> 00:02:24,030
then perhaps you want to work
on stride length, exercises,

46
00:02:24,030 --> 00:02:25,950
and drills, and
things like that.

47
00:02:25,950 --> 00:02:28,320
When you're running
on a flat road,

48
00:02:28,320 --> 00:02:30,580
you want to feel efficient.

49
00:02:30,580 --> 00:02:33,150
You want to be comfortable
with your stride.

50
00:02:33,150 --> 00:02:36,840
You want to feel like you're
covering ground in good time,

51
00:02:36,840 --> 00:02:41,100
that you have a cadence
that relates to your ability

52
00:02:41,100 --> 00:02:42,780
or experience as a runner.

53
00:02:42,780 --> 00:02:46,200
And it's going to take beginning
runners a little bit of time

54
00:02:46,200 --> 00:02:50,140
to develop that cadence
that's optimal for them.

55
00:02:50,140 --> 00:02:51,670
And you want to feel relaxed.

56
00:02:51,670 --> 00:02:53,220
You don't want to
be over-striding.

57
00:02:53,220 --> 00:02:57,750
You don't want to be braking
to let your trail leg catch up

58
00:02:57,750 --> 00:02:58,650
with your lead foot.

59
00:02:58,650 --> 00:03:01,290
You want your knee
and your foot landing

60
00:03:01,290 --> 00:03:03,030
under your center of mass.

61
00:03:03,030 --> 00:03:07,740
And you just want to feel
like you're out for a run.

62
00:03:07,740 --> 00:03:10,860
People have tried to change
my stride many times.

63
00:03:10,860 --> 00:03:12,050
And it's never worked.

64
00:03:12,050 --> 00:03:12,930
It is what it is.

65
00:03:12,930 --> 00:03:16,770
And it will always be what it is
until I can't run any further.

66
00:03:16,770 --> 00:03:20,310
My stride is the way
it is because that's

67
00:03:20,310 --> 00:03:24,840
the way I have grown and evolved
over the years of my life

68
00:03:24,840 --> 00:03:26,250
and my running career.

69
00:03:28,820 --> 00:03:31,620
There are lots of different
ways to think about breathing

70
00:03:31,617 --> 00:03:32,447
when you're running.

71
00:03:32,450 --> 00:03:34,730
And there are all sorts
of techniques and styles

72
00:03:34,730 --> 00:03:38,060
when it comes to breathing,
in much the same way

73
00:03:38,060 --> 00:03:40,490
as their different foot
strikes in our sport

74
00:03:40,490 --> 00:03:42,020
with different runners.

75
00:03:42,020 --> 00:03:44,510
In breathing, there
are mouth breathers.

76
00:03:44,510 --> 00:03:45,920
There are nose breathers.

77
00:03:45,920 --> 00:03:49,130
And there are mouth
and nose breathers.

78
00:03:49,130 --> 00:03:51,810
And I happen to be
a mouth breather.

79
00:03:51,810 --> 00:03:53,100
That works for me.

80
00:03:53,100 --> 00:03:57,470
And it works well because my
jaw is usually very relaxed.

81
00:03:57,470 --> 00:04:00,170
And the real key to
efficient running

82
00:04:00,170 --> 00:04:04,850
is being able to feel
relaxed, while outputting

83
00:04:04,850 --> 00:04:06,450
at a high level.

84
00:04:06,450 --> 00:04:09,900
And so mouth breathing
is what works for me.

85
00:04:09,900 --> 00:04:13,250
Other people will say they like
to inhale through their nose

86
00:04:13,250 --> 00:04:16,350
and take the breath all the
way up from their belly.

87
00:04:16,350 --> 00:04:18,900
And then exhale
through the mouth.

88
00:04:18,899 --> 00:04:23,299
And that is sometimes
referred to as 360 degrees

89
00:04:23,300 --> 00:04:24,830
breathing because
it's full circle.

90
00:04:24,830 --> 00:04:27,100
[MUSIC PLAYING]

91
00:04:29,520 --> 00:04:32,340
When you're running
downhill, your stride

92
00:04:32,340 --> 00:04:34,200
is going to change once again.

93
00:04:34,200 --> 00:04:38,670
And this is perhaps
the time during my runs

94
00:04:38,670 --> 00:04:41,970
when I feel the most
relaxed, and perhaps I

95
00:04:41,970 --> 00:04:44,550
shouldn't be for fear
of falling downhill.

96
00:04:44,550 --> 00:04:48,690
But you really need to let
go and to open up your stride

97
00:04:48,690 --> 00:04:52,080
and to let your arms
flow freely at your sides

98
00:04:52,080 --> 00:04:54,990
and let the momentum
carry you down the hill.

99
00:04:54,990 --> 00:04:57,270
When you're running
uphill, your stride

100
00:04:57,270 --> 00:04:59,100
and your form and
your technique is

101
00:04:59,100 --> 00:05:01,710
going to change slightly
from when you're

102
00:05:01,710 --> 00:05:03,520
running on a flat surface.

103
00:05:03,520 --> 00:05:05,520
And when I'm running
uphill, that's

104
00:05:05,520 --> 00:05:07,140
when I'm most aware of my arms.

105
00:05:07,140 --> 00:05:09,920
[MUSIC PLAYING]

106
00:05:15,380 --> 00:05:17,870
People need to discover
their arms and running.

107
00:05:17,870 --> 00:05:21,470
I mean, there's a
real use for arms.

108
00:05:21,470 --> 00:05:23,540
And there's a real
efficiency that you

109
00:05:23,540 --> 00:05:26,570
can develop with
your arms to match

110
00:05:26,570 --> 00:05:28,070
the strength of your legs.

111
00:05:28,070 --> 00:05:31,640
And I would just say to
new runners, and even

112
00:05:31,640 --> 00:05:35,810
seasoned runners, discover
your arms and use them.

113
00:05:35,810 --> 00:05:38,330
To be perfectly
honest with you, I

114
00:05:38,330 --> 00:05:43,280
think my arms, more than my
legs, lead to my efficiency

115
00:05:43,280 --> 00:05:44,570
as a runner.

116
00:05:44,570 --> 00:05:48,270
And other runners may
have different views.

117
00:05:48,270 --> 00:05:50,660
But when I start to
feel tight and like

118
00:05:50,660 --> 00:05:54,680
my stride is collapsing
or when I'm slowing down,

119
00:05:54,680 --> 00:05:56,700
I say, OK, where are your arms?

120
00:05:56,700 --> 00:05:57,680
Use your arms.

121
00:05:57,680 --> 00:06:00,650
And to me, my legs
are going to fall

122
00:06:00,650 --> 00:06:02,900
where they fall because
of the mechanics

123
00:06:02,900 --> 00:06:04,920
that I'm dealing with.

124
00:06:04,920 --> 00:06:10,840
But my arms have different
possibilities because they're

125
00:06:10,840 --> 00:06:12,460
more relaxed than my legs.

126
00:06:12,460 --> 00:06:16,090
My legs have pounded the same
terrain, mile after mile,

127
00:06:16,090 --> 00:06:17,590
year after year.

128
00:06:17,590 --> 00:06:20,020
And my arms are like floaters.

129
00:06:20,020 --> 00:06:24,740
And I can work with them more
than I can work with my legs.

130
00:06:24,740 --> 00:06:26,870
Some runners who
are very efficient,

131
00:06:26,870 --> 00:06:29,210
don't necessarily
look efficient.

132
00:06:29,210 --> 00:06:34,670
But they're using their own
stride and their own arms

133
00:06:34,670 --> 00:06:38,600
to propel themselves forward
in a way that works for them.

134
00:06:38,600 --> 00:06:41,970
But usually, my arms
are at about 90 degrees.

135
00:06:41,970 --> 00:06:44,780
And what's important here
is to keep your shoulders

136
00:06:44,780 --> 00:06:46,640
and upper arms relaxed.

137
00:06:46,640 --> 00:06:49,310
Be aware of the
angle of your arm

138
00:06:49,310 --> 00:06:51,960
as it relates to your
shoulder and your elbow.

139
00:06:51,960 --> 00:06:53,810
Keep your fingers loose.

140
00:06:53,810 --> 00:06:55,200
Shake them out momentarily.

141
00:06:55,197 --> 00:06:56,777
I mean, they're
oftentimes in a race--

142
00:06:56,780 --> 00:06:58,610
I'll be clenched like this.

143
00:06:58,610 --> 00:07:00,080
And I'll say, where
are your arms?

144
00:07:00,080 --> 00:07:01,040
Where are your fingers?

145
00:07:01,038 --> 00:07:04,158
And just I totally shake them
out and let the wrist go limp.

146
00:07:04,160 --> 00:07:07,010
But when I shake them out
and then bring them back,

147
00:07:07,010 --> 00:07:09,950
I find that they're sort
of rejuvenated and help

148
00:07:09,950 --> 00:07:11,000
with my arm swing.

149
00:07:11,000 --> 00:07:13,910
Relaxation is the key
to the upper body.

150
00:07:13,910 --> 00:07:17,870
You want everything to be
as relaxed and as powerful

151
00:07:17,870 --> 00:07:22,210
as you possibly can make
them, while avoiding injury.

152
00:07:22,213 --> 00:07:23,633
You know, they say
the knee bone's

153
00:07:23,630 --> 00:07:24,860
connected to the ankle bone.

154
00:07:24,860 --> 00:07:26,300
And it's the kinetic chain.

155
00:07:26,300 --> 00:07:28,730
It's from foot to head.

156
00:07:28,730 --> 00:07:32,520
So the physical components
of every joint, every muscle,

157
00:07:32,520 --> 00:07:35,330
every ligament, every
bone, as well as

158
00:07:35,330 --> 00:07:38,180
the mental powers of the brain.

159
00:07:38,182 --> 00:07:39,892
It's the yin and the
yang of life, right?

160
00:07:39,890 --> 00:07:43,240
[MUSIC PLAYING]