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The Ultrafit Multisport Training Series
Athletes in every sport except running devote enormous attention to perfecting even minute details of the movements they will be required to produce in competition. Running coaches just tell their athletes to run longer and harder. Runners, and their coaches, have basically ignored technique for years, assuming that their natural stride will give them efficiency and injury resistance. We have found that this simply is not the case.
For the past decade, African runners have dominated distance running at its highest levels. Research on what makes these runners faster consistently demonstrates normal VO2 Max and lactate threshold levels for elite runners. Their height, weight, and limb-length ratios all fall into the normal category. Clearly and consistently, what sets the great African runners apart is that they are more efficient than their competitors, running faster without expending more energy. Experts in running economy agree that running barefoot through childhood contributes significantly to the extraordinary economy of these athletes. We’re not suggesting that you run barefoot. We are suggesting that you take the time and effort to learn the techniques that may be more natural running barefoot, and implement them into your shoe-running technique. more info
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June 1st, 2010 at 12:43 am
Great book to improve your running efficiency
Rating:5 out of 5 stars
THis is a great DVD that is easy to follow and implement. It clearly shows the proper techniques to improve the efficiency of your running and thus reduce your energy expendature and increase your speed. It is well laid out with simple excercises that teach you step by step the proper techniques and the key points needed to take your running to the next level. I was able to implement the new techniques almost immediately, although perfecting them and acustomizing my body to them will take some more time. Feels great when I get it going. Highly recommended.
June 1st, 2010 at 1:06 am
Now I do run faster with no injuries!
Rating:5 out of 5 stars
When I read some reviews, I thought about purchsing this DVD. I bought the DVD for myself as Christmas present. It was the one of the best Christmas presents ever! Why didn’t I buy this DVD sooner? ! After I have forcused on my running form and have practiced the drills for just one month, I shorten my time 40 seconds per mile and I run 2 minutes faster per 5K–which was almost 10% better than my average time record. And now I do run faster with injury free. I am really glad I learned about this DVD and would like to recommend for many other runners.
June 1st, 2010 at 1:55 am
Very Good — Not Great
Rating:4 out of 5 stars
The DVD explains the perfect running style. However, it’s hard to change your running style on your own, by watching a presentation. The DVD does give some running drills (I would have liked more) and some tips. The information presented seems correct, but at times, it seems like an advertisement to hire them to coach you. If you buy the DVD, be sure to watch ALL of it (including the FAQ and problem solving in the extras sections) before you try to change your running style. Most people (including me) try to point their foot too much when they change to a forefoot landing stride. Even now, I’m not sure I’m doing it right. Maybe I should hire them to coach me…
June 1st, 2010 at 6:15 am
When world records are listed to the hundreth of a second, every little bit counts!
Rating:4 out of 5 stars
Mind you, I will never be at the front of the pack at the finish of the Chicago Marathon; however, I am always interested in finding techniques that can adjust my pattern and shave a few minutes off of my personal best. This DVD does an excellent job in explaining the science behind running – breaking down how each nuance of the stride can contribute or take away from the net goal: moving the body forward in a line as parallel to the ground as possible. It gets fairly heavy in the details parts, and I had (and will likely have)to re-review it to get some of the “rules” etched into my head. I would recommend watching it with another running partner, and then the two of you critique each other on the track. This is not an easy fix to making you the top contender in the race, but then again, running would lose merit as a sport if it were.
June 1st, 2010 at 7:09 am
Excellent DVD
Rating:5 out of 5 stars
I dont have access to good run technique coaches where I live but have read a lot about technique. It is difficult to translate the dynamic movements of running technique from pictures in a book, no matter how well done it is. This is the first running dvd i have seen so I cannot compare with anything else similar, but the content is easy to understand, concise, and most importantly supported by demonstrations by his athletes. This is particularly useful for drills demonstrations. Have you ever tried a drill that you read in a book? Its difficult to understand the finer points of a drill from a book or whether you have the posture right and so on, but if someone shows you in real time, it becomes so much easier to emulate.
I wish I had Evolution running here, but this DVD is the next best thing.
June 1st, 2010 at 8:37 am
BEWARE – Causes plantars faciitis!!!
Rating:1 out of 5 stars
I give this DVD 1 star because Zero is not an option. I have been a runner for 15 years running an average of 70 miles per week. This may sound like overtraining but I have only had one injury until now. Within 2 weeks of trying this running method I developed severe plantars faciitis in both feet. I have had it for 2 months now despite returning to my previous running form. The podiatrist has informed me that running on your forefoot is absolutly not for any distance running. He said it strains the plantar facicia and achilles tendon These tendons are inelastic – yet in the video they say you use elastic recoil. Purchasing this video is one of the stupdist purchased I have ever made in my life!!! Steer clear from this DVD. Even if you increase your speed, you highly increase your chances of injuries to your plantars and achilles. It is not worth it!!!
June 1st, 2010 at 9:47 am
Abosuletly Five Stars
Rating:5 out of 5 stars
I got this DVD because of all the good reviews, and I am glad I did. My very first run after watching this DVD was like night and day. And I thought– because I’ve read similar books– that I had pretty good form as it was. Seeing proper technique on video has really made a difference, and I now realize that I was over striding even though I was already striking with the mid part of my foot. Running has become so easy now that I’ve started doing it twice a day. I have no hamstring or quad fatigue. My obliques have become more involved and seem to be working in conjunction with my gluts which have become the main muscles propelling me forward– I can feel my gluts doing most of the work now, but these muscles are so big and so powerful that it feels easy to use them to drive myself forward.
In my opinion this is simply a must have video for any class of runner who wants to become much more efficient or enjoy their runs more.
June 1st, 2010 at 10:04 am
You CAN do it
Rating:5 out of 5 stars
I would say that Joy didn’t make one of her stupidest purchases ever. Rather, she did the stupidest thing possible by not making a gentle and smooth transition. It took me almost 3 years to pull it off.
First you just need to build up the small muscles in your feet. Just because you run a lot doesn’t mean you have strong feet. Most runners actually have weak feet because they have nothing more than glorified pillows strapped to them. I started by going barefoot in the house all the time. Then I would do light jogging on grass 2-3 times a week for 10 minutes or so at a time. Then I went slowly through 3 different shoes, each one with less cushioning than the previous, each one with less heel lift.
It took me nearly 3 years before all the little (and big!) aches and pains in my plantar area, achilles and lower calf went away. Whenever I felt plantar fasciitis or achilles tendonitis settling in, I’d just back off for a few days, doing less or no running and massaging the hell out the bottoms of my feet and the lower calves. The transition is done, however, and I’m glad I saw it through. I’m in my mid-50s and run faster & farther than I have in years. (I can break 20 for the 5K.) I’ve been injury free for a long time now, and I can run 20 miles in shoes that weigh 3 oz., have no arch support (I have HIGH arches!) and hardly any cushioning. You can roll them up into a little ball.
You can’t simply take years of investment (15 yrs. in Joy’s case, 35 in mine) in a particular FORM of running — to which your entire musculature has adapted! — and expect to change it in the course of a few months. No pity for Joy, and her podiatrist (who keeps in business, in my opinion, from supporting the kinds of shoes that wreak havoc on us and create lazy feet) is just plain dumb. No other call.
There are no shortcuts here (unless you’re very young with few miles under your belt). You have to be wise, patient, and totally committed to seeing it through.
June 1st, 2010 at 1:41 pm
all runners should get this video!
Rating:5 out of 5 stars
Must use for all runners if you want to run faster, this WORKS!!!! Love it!
June 1st, 2010 at 1:44 pm
Great for all runners.
Rating:5 out of 5 stars
I’ve been running for years. I will run one day and then have to rest a day because of knee pain or ankle pain. This dvd shows the right way to run. A must have for anyone starting out or just wanting to improve their time.
June 1st, 2010 at 1:54 pm
Outstanding
Rating:5 out of 5 stars
Great DVD! Very helpful in explaining what to do and why. No more ankle pain when running, not as tired at the end and better time.
June 1st, 2010 at 4:22 pm
A military member “must have”
Rating:5 out of 5 stars
16 years in the Defense industry (to include Marine Infantry) and this is the first time I fully realize how wrong my form has been. The military grades people on physical fitness and members are expected to take a test twice a year. Needless to say, there is A LOT of running through out the year. NOT ONCE did I ever see a video or recieve instruction on the correct way to run. We are just given “go fasters” (running shoes), told to put them on and to “GO FASTER!”.
After countless trips to the chiropracter and icing and heating and treating…I bought this video. It is AWESOME. I highly HIGHLY recommend it to others. I just wish I would have known this stuff 16 years ago.
June 1st, 2010 at 11:15 pm
I Wish I Had Found This DVD First
Rating:5 out of 5 stars
After reading “Born to Run” and investigating barefoot running techniques, I learned that I was a serious “heel-striker” and always have been. Forehead slap!
I set out to change my running form and unfortunately I went to books first instead of videos. Mistake. I wish I had found this DVD *first*. I have been investigating barefoot running, chi, and POSE, and much of it confused me, as authors tend to describe the same thing 20 different ways. And I’m sorry, a series of 50 still-frames printed in black-and-white across two pages of a book is NOT THE SAME as a VIDEO! There is simply no substitute for video when trying to learn a dynamic motion.
While this is not hollywood-quality production, it is more than good enough, and it has the information where it counts, mainly the ability to “see” what people with correct form are doing, compared to the inefficient stride that most amateurs are using. In this case a $25 DVD and 45 minutes of your time is worth weeks and weeks spent with a stack of books.
This DVD leaves little out — it talks about “barefoot” running but avoids falling into the “cult of barefoot weirdos”. It simply says barefoot runners are efficient, and that you can apply the same efficiency techniques while wearing shoes. Perfectly logical to me.
The DVD also covers using a metronome for cadence (way helpful!), and is very insightful about the theory of running uphill and downhill which most books say NOTHING about … namely that very little should change in your form whether running flats, up, or downhill. Also a refreshingly logical perspective.
It also shows SIMPLE drills to help you feel the right way to spring off your feet. Which also makes complete sense because deep down running is simple. I shouldn’t need a gym full of rubber bands and fitballs and 5 coaches to teach me how to put one foot in front of the other. The simple drills and images in this video helped me instantly “get it” instead of reading complex descriptions like “the foot should land and rotate at such-and-such position toward the medial axis of blah” … or “think about running on ice” or “think about running on water” … well, which is it, water, ice, what? Video is worth 1,000 wasted descriptions.
I might recommend that newcomers get this DVD in conjunction with *reading* about running technique of whatever method. Deep down they are all more similar than different — there is only one way to run and land on the forefoot, after all.
If I came at this DVD out of the blue, I might not think much of it. But after reading through 10 books and websites about running theory and using myself as a guinea-pig, I now recognize that this DVD hits on ALL the main points of efficient running that I have been reading about everywhere else. They did a superb job at being concise and effective. The DVD is deceptively brief, there is A LOT here.
Even more importantly (bad for me though!) is there is a brief TROUBLESHOOTING section on the DVD. It lists about 5 or so major mistakes that people make when trying to change their form. Unfortunately I made them all, thanks to the books I read.
Like the title of my review says, I wish I would’ve found this DVD first. It makes total sense.
As far as negatives go, this DVD spends a bit too much time explaining the mechanics of why heel-striking is bad. I already knew that, so I had the “preaching to the choir” type of experience. I think most people who buy this DVD are already looking for an alternative to injury-creating running form, so they didn’t have to harp on it so much. It’s a small criticism though.
Another negative is that they didn’t really explore the performance gains, and how to apply the new techniques to running FAST. I know that the coach is training champion triathletes, and their testimonials are in the videos, but the specifics on how much improvement a person can get from changing their technique would have made the video even that much more compelling. One person says she went from being a local elite to #3 in the world (impressive!) but there’s no specifics on race times or data. They do say that you can be 4% or 5% more efficient, and that equates to a couple of minutes per hour off your PR times… and maybe that’s as specific as they can get legally, or whatever, but it would have been nice to have more detail about real-world training and performance.
June 2nd, 2010 at 7:22 am
Excellent Short Video with Actual Runners Demonstrating Running on the Forefoot with Drills
Rating:5 out of 5 stars
Excellent straight forward technical video explaining the forefoot running technique that explains why heel running is not only inefficient but contributes to injury by increasing shock loads on parts of the body that are ill equipped to deal with it. The over riding principal is that landing on the forefoot eliminates braking experienced by heel running and that forefoot running mimics barefoot running that is more natural and more conducive to the body’s natural ability for shock absorption. Not an easy or immediate adjustment for traditional heel runners like me, the strength of the foot has to gradually build up, but improvements can be felt quit readily particularly if coached by an observer. The DVD includes discussion of quicker shorter strides keeping foot strike below the hips and not ahead that contributes to injury. A plus is that actual runners demonstrate the techniques and drills. A second section shows the drills exclusively that assist you in performing them. The narrator’s monotone voice is a bit sleep inducing, too bad he didn’t have multiple speakers to break his rhythm, but it’s a lot of good information in less than 30 minutes and a great price.
June 2nd, 2010 at 8:33 am
Just what I was looking for.
Rating:5 out of 5 stars
I’m just an average runner, and I’m ok with that. I will never experience what a 5 or even 6 minute mile will feel like. That’s not a good or bad thing, it’s just reality.
When I decided to study running form, I knew that I didn’t want something too complex or too involved. I simply wanted an overview of running form with simple recommendations on becoming more efficient and avoiding injuries.
Evolution Running is the DVD I decided on, and it gave me exactly the kind of information I was looking for. I picked up some great tips on things like: stride length, vertical movement, uphill and downhill running, tempo, etc.
There is no DVD that will make one a champion runner overnight, but Evolution Running will give anyone some great concepts to ponder. The information I reveived from this DVD will certainly be put to good use and I’m really glad I chose it.
June 2nd, 2010 at 10:48 am
Top Marks
Rating:5 out of 5 stars
I bought this video in hopes of finding some tips on running with less knee pain, and I’m glad I chose this one. I do triathlon’s in the Clydesdale division and I’ve had knee pain from running workouts. After watching the video I ran 18 miles in three days with zero knee pain. I’m very happy with the purchase and recommend it for anyone who’s looking for tips on reducing injury.
June 2nd, 2010 at 11:46 am
Mostly excellent–but downhill advice is wrong
Rating:4 out of 5 stars
You don’t have to be an elite runner to learn to run like the elite runners! All runners, especially those who are just starting on a new running goal, would benefit from this video.
I bought this DVD 3 years ago, when I first started running barefoot, and the ideas in this DVD are based on barefoot running techniques. Almost all of the advice in this video is spot-on, and the vast majority of runners would benefit from using this DVD to improve their running form.
I coach track (distance and middle distance events) at the high school level, and I pass this DVD around to my athletes, especially ones that are prone to overstriding and heel striking. I was a heel-striker for 25 years, and this resulted in repeated injuries, including 5 cases of plantar fasciitis. Using the techniques from this video (and applying them to barefoot running) I have been injury free for the past 3 years.
The advice in this video isn’t really new–Jack Daniels and many other coaches have taught these techniques for years–but this DVD brings a lot of great ideas on running form together in one place, and does what no book can do–show you clearly the difference between proper running form, and the way most amateurs run (overstriding with slow cadence).
My only gripe is the advice given about running downhill. He claims that you can land with your foot slightly behind the spot directly below your center of mass, when running downhill, and this is plain wrong. Besides coaching, I also teach physics at my high school, and I know that landing behind your center of mass produces a net torque on the body, which can only be counteracted if you are *accelerating* downhill.
Still, the advice about downhill running isn’t bad, in that most runners will land too far in front of their body when running downhill, and will slow their cadence below their normal pace. The idea of landing closer to the spot right below the center of mass is a good goal–a wrong idea can still lead to a different way of thinking about running, and lead to a better downhill run, with a faster and smoother cadence.
June 2nd, 2010 at 5:58 pm
Evolution Running
Rating:5 out of 5 stars
Evolution Running is a must for every runner who either wants to improve their running form and thus their times and who also would enjoy running injury free. This DVD shows a very simplified approach to running. Believe me and also this video, shorter strides and proper foot strike will make you a faster and more efficient runner. I view this DVD often to check on my running form. Since purchasing this video a few weeks ago, I have lowered my running times!
June 2nd, 2010 at 6:37 pm
Excellent Quick&Easy Guide to natural running
Rating:5 out of 5 stars
Two of the main guides to natural (including barefoot) style running are the Evolution DVD and the Pose DVD+Book. I have both, and like both, but the material is quite different. The actual recommended running styles are very similar and both stress avoiding the traditional heel striking style caused by expensive sports shoes to avoid their associated injuries and to improve efficiency. I also browsed articles about Chi running but found too much “eastern philosophy” cluttering up the main running information, so I settled on just Evolution and Pose as the source material for my journey.
The Evolution DVD is a very simple but complete explaination of natural (forefoot/midfoot) style running and has the descriptions right in the video demonstrations. You can easly grasp the concepts and start to apply them, and probably become a reasonably good natural style runner. It also has a nice simple (but seemingly complete) set of drills. But, almost guaranteed, you will not be perfect and will have some flaws which need an experienced instructor/coach to identify and help correct – if perfection is your goal. If all you want is to become a good amateur/recreational runner (and minimize injuries) then this is a great choice.
The Pose book has a huge amount more background description, sometimes quite a bit too much and too wordy so you can easily fall into skimming and/or become sidetracked. But in the end it is more detailed, and the Pose method is based on much more detailed scientific research (not to say there is anything different or magical about its end conclusions). The DVD by itself is not really enough, most folks will need the book to go with it. There are quite a few more drills (you DONT need the separate drill DVD, the main drills are covered in the book and the main DVD). But everything seems (to me) to be more complex (maybe more detailed and better?) and I suspect most folks will need a Pose Instructor/Coach to really become reasonably fluent with its specifics. The Pose website lists contact information for Pose clinics and Pose coaches worldwide, and if that is not for you then their forum encourages runners to video their running and post that video for Pose instructor online analysis.
So, what is the summary? I suspect most amateur/recreational runners will get most of what they need, quickly and easily, from the Evolution Running DVD. If you are a serious runner who worries about where you place in local events and/or actually wants to formally compete, the considerable time and effort put into mastering Pose is almost certainly the right answer for you.
In both cases, either switch to barefoot running ([...]) or get minimal shoes (minimal or zero heel/arch/cushioning, flexible sole, extremely light) and then start SLOWLY to practice and buildup your new forefoot/midfoot natural style. And in both cases try to get to one or more clinics with an experienced NATURAL instructor/coach (and absolutely **NOT** just a typical shoestore or community center “running” coach).
June 2nd, 2010 at 10:09 pm
EXCELLENT INSTRUCTION
Rating:5 out of 5 stars
Probably the single best thing I have done to increase both my times and my endurance in the last year was to buy this DVD. While I am not professional, I do run with the elite at major triathlons around the country. I have suffered with nagging injuries for some time. With the help of this instruction, I have been injury free for the longest time in over 10 years!
June 2nd, 2010 at 11:23 pm
Fantastic Guide – Best Bang for the Buck on Running Technique
Rating:5 out of 5 stars
Ken does a really great job of breaking down the basics; strike point, leg position, cadence, efficiency all in a simple format. The graphics used in the production leave a little bit to be desired but they convey the main points to support his philosophies on technique. The way he has broken down the efficiencies is easy to understand and when illustrated with some top national champion triathletes it becomes very obvious what the proper running technique looks like.
I have shaved minutes off my 5k times and now running with much less (none) pain.
I have recommended this to pretty much everyone I run with… especially those that show poor form.
If you want to gain more speed through efficiency and run with less pain drop the $30!
June 2nd, 2010 at 11:30 pm
The cure for my running injuries
Rating:5 out of 5 stars
After reading the book Born to Run, I bought this DVD. The running principles are explained thoroughly and understandably, though putting them into practice is definitely a difficult task for me because my running form was TERRIBLE and lots of things needed to change. I’m making incremental changes to my running form, but the first change I made was foot placement and it’s made a world of difference in the quality of my runs. I don’t really care about speed…all I wanted was to run without pain or injury.
I got plantar fasciitis in one foot in February 2009 while getting back into running after having a baby. I continued to train for a fall marathon and ignored the symptoms until it was intolerable. I went to a sports medicine doctor in July 2009 and was diagnosed with a huge bone spur and PF in my right foot. After lots of physical therapy, I wasn’t much better so I quit PT, switched to the half marathon, ran it, was in agony when I finished, and then went to a new doctor. At that point, my extremely painful foot had also turned into achilles and calf pain and crampng.
After investigating barefoot running, and with the help of my new doctor, I’ve made some drastic changes in how I treat my feet and my injuries and how I approach running. And with the running techniques taught in Evolution Running, I’ve been able to get back into running PAIN FREE both before and after my runs for the first time in almost a year. I can’t thank the makers of this DVD enough because without it, I think I’d still be side-lined.