Efficient Running Technique
Run faster and longer with less risk of injury
Faster - longer - with less injury risk
4 hours 40 minutes of video lessons + 6 audio lessons (2,5 hours)
You find the entire course curriculum a little further down the page
SHORT LESSONS WITH GREAT EFFECT
The course is divided into different chapters. Each chapter contains a few short film lessons, often just a few minutes each. You get to know how the running stride itself works. What creates power, what slows you down. What reduces the risk of injury, what increases the risk of injury. What is good for lower pace, what is needed to run fast.
FACTS, FOR REAL
So-called "truths" about how to run effectively are killed and / or nuanced. No, you do not have to take 180 steps/minute, land on the forefoot, have a tension in your core muscles or have a 90 degree angle in the elbow. And it is usually useless to try to hold the elbows close to the body, lift the chest or otherwise try to control the body.
CLEAR AND CONCRET
You will of course receive practical and concrete advice to change your running technique in the easiest way. It should not feel tense or made up. Many exercises are based on relaxation, to let the body move as it is designed to do, not with any forced style that for the most part feels awkward. All the time with the realization that all runners are different. Some are very fast, others take it easy. Some lean almost backwards while others hang forward with their buttocks pushing backwards. Therefore, there are always instructions of the type: "For those of you who had difficulty with this exercise, it usually works better if you do this instead".
WITH YOUR TRAINER IN YOUR EARS
In addition to over 4.5 hours of filmed material, you get 6 audio lessons, a total of about 2.5 hours. After a few film lessons, you put on your running shoes, put in your headphones and run with your trainer in your ears. We may try to adjust the movement of the hand. Then we try to have our eyes on different places to feel how it affects the feet. And then what happens if you combine hand and eye movement. That's how we do it. Small adjustments when you feel what is happening in different places in the body. If it feels lighter or heavier. If you run faster or slower.
YOU ONLY HAVE TO DO ONE THING!
All adjustments should be a single thing. A single movement. It is doomed to fail to try to think of a hundred things at once while running. The aim of this course is to put together the choreography into a "dance". When you know your choreography, it feels like a coherent movement with flow and harmony. This is exactly how running should feel. Flow, harmony and almost as if you are moving in a little dance.
WHO IS THIS COURSE SUITABLE FOR?
Beginner or very good and experienced runner doesn't matter. I use a similar pedagogical approach both for those in the national team and for those who have just started running around the block. You will of course learn to adapt the technology to how fast and how far you run.
HERE'S WHAT YOU GET:
- About 4 hours and 40 minutes of short video lessons (see curriculum below)
- 6 audio lessons (total approx. 2.5 hours).
- Fredrik's top 25 exercises for running-specific strength, elasticity and mobility.
- 7 articles on how to avoid and rehabilitate various common running injuries.
PRICE: 180 euros to have access to the course for one year from the time of purchase (like a pair of running shoes - without a carbon fiber plate 😃).
Course Curriculum
IMPORTANT INFORMATION - 2 lessons
🧾 - Read this, please
THIS IS HOW YOU GET THE MOST OUT OF THE COURSE - 1 lesson
🎥 - Your first video lesson - How this course works - 6.57 min
THIS IS HOW RUNNING WORKS - 8 lessons
🎥 - This is how running works - 8.23 min
🎥 - Where should you land? - 4.36 min
🎥 - Should you take shorter steps? - 3.54 min
🎥 - Parallel lower legs - 4.42 min
🎥 - This is why your running technique is so bad - 5.04 min
🎥 - Your first assignment - 2.03 min
🎥 - Heel or forefoot or mid foot? - 10.18 min
🎥 - Heel, forefoot and injuries - 4.50 min
START MAKING THE ADJUSTMENTS - 12 lessons
🎥 - Arms and shoulders part 1 - 13.51 min
🎥 - Arms and shoulders part 2 - 5.08 min
🎥 - Arms and shoulders part 3 - 4.53 min
🎥 - A ”good posture” can be a bad posture - 4.25 min
🎥 - Chest, shoulders & breathing - 3.38 min
🎥 - Push with your arms - Hit the pillows - 7.32 min
🎥 - Lean forward - but only slightly - 14.18 min
🎥 - Head & neck - 6.40 min
🎥 - To think about before your first audio lesson - 4.22 min
🧾 - Where should you run while listening to your audio lesson? - Text
🎧 - Audio lesson 1 - 32.49 min
🎥 - Thoughts after your first audio lesson - 2.12 min
THE IMPORTANT FUNCTION AND LOCATION OF THE MIDDLE PART OF THE BODY - 6 lessons
🎥 - Move the hip - part 1 - ”Get the body up on your feet, not your feet under your body” - 6.10 min
🎥 - The Hip - part 2 - ”It’s good to be out of balance” - 5.45 min
🎥 - The Hip - part 3 - ”The Thigh hooks” - 6.12 min
🎥 - The Hip part 4 - ”The belly on the bar counter” - 7.42 min
🎥 - Inför ljudlektion 2 - 1.05 min
🎧 - Audio lesson 2 - 24.24 min
🎥 - Therefore, you may have run more on the forefoot - 6.56 min
MUCH LIKE THE PREVIOUS LESSON BUT THE OTHER WAY ROUND - 4 lessons
🎥 - Move the pedals - 6.21 min
🎥 - In front / behind - 4.53 min
🎥 - Instructions before audio lesson 3 - 1.16 min
🎧 - Audio lesson 3 - 17.59 min
THE PJONG EFFECT, CONTACT TIME & OILY KNEES - 7 lessons
🎥 - The Pjong Effect & contact time - 9.36 min
🎥 - The Pjong effect part 2 - 9.49 min
🎥 - Cadence - 12.57 min
🎥 - You run like a wooden doll with rubber bands - 5.32 min
🎥 - Oily knees, part 1 - 14.07 min
🎥 - Oil for elasticity and good posture - 5.24 min
🎧 - Audio lesson 4 - 14.52 min
EVERYTHING IS PUT TOGETHER - 6 lessons
🎥 - The three-stage rocket that solves everything! - 7.33 min
🎥 - Part 2 - The Kayak hip - 5.46 min
🎥 - Part 3 - Flick of the shoulder - 8.28 min
🎥 - The benefits of dancing - 2.18 min
🎥 - Your secret weapon: Walking - 4.09 min
🎧 - Audio lesson 5 - 28.03 min
VARIATIONS IN STYLES DEPENDING ON PACE AND DISTANCE - 3 lessons
🎥 - Different running styles depending on pace, distance, injuries, etc - 14.45 min
🧾 - An exercise to keep in mind for the next audio lesson - Text with short video instruction
🎧 - Audio lesson 6 - 30 min
HOW TO MAKE IT WORK IN THE LONG RUN + THE BEST EXERCISE - 2 lessons
🎥 - This can happen when you change the way you move - 6.34 min
🎥 - A summary + best exercise in the whole course - 10.41 min
STRENGTH AND MOBILITY - 25 exercises
INJURIES - HOW TO AVOID AND/OR TREAT THEM
- ITB syndrome
- How to avoid pain in the lower back
- Here's how to get rid of shin splints
- Old mans calf
- Jumper's knee
- Plantar fasciitis
- This is how you come back after an injury
