The Art of Efficient Running Technique
Mastering the Art of Relaxed and Efficient Running to Improve Performance and Prevent Injuries
Unlock your true potential!
SHORT LESSONS WITH GREAT EFFECT
You'll learn it all:
- How to be optimally efficient so your running feels easier even though you are running faster.
- What creates power/forward movement and what slows you down.
- What reduces the risk of injury, what increases the risk of injury.
- What is a good technique for lower pace, what is needed to run fast.
- LIFETIME ACCESS TO THE COURSE
MYTH BUSTING
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 your 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.
You'll get FACTS, for real! All based in science.
CLEAR INSTRUCTIONS
You will of course receive practical and precise advice to change your running technique in the easiest way possible.
It should not feel tense or exhausting.
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.
RUN WITH ME IN YOUR EARS
After a few film lessons you put on your headphones and run with your trainer in your ears. Then you try different adjustments feel how it affects different parts of the body, your landing, cadence, if it feels lighter or heavier, f you run faster or slower and so on.
"You have absolutely fantastic timing in the audio lessons. It was like you were running beside me and watching what I was doing".
Runner in an email after the first of six audio lessons (more testimonials)
YOU ONLY HAVE TO DO ONE THING!
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 one 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.
"Tonight the feeling was that I was light as a snowflake. when I looked at my watch it showed 3.47 (6.05 min/mile)! And then I was barely pushing myself, ....‘just’ moving body parts, like a dance".
Josefine, recreational runner (more testimonials)
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 technique to how fast/slow and how far you run.
HERE'S WHAT YOU GET:
- Fredrik's proven method to get a very efficient running technique where the goal is that you always have optimal technique, from the first to the last step, when you run without having to think about what you are doing.
- 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 for lifetime access:
180 euro
About 172 USD, 135 GBP (feb 2025)
Like a pair of running shoes - without a carbon fiber plate 😃
This could be you
"6:45/km to 5:25/km at the same heart rate in 8 weeks. Good fun course. I would recommend this course to anyone who runs at any level."
Roger H
"I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!"
Andrew
”Oh my goodness!!! This is an absolutely FANTASTIC course !!! Ive always struggled to enjoy running......pains in knees, calves, hip flexors......it wasnt pretty. I'm now kicking myself for wasting time bumbling around with random techniques when I could have gone straight to the expert!”
Kerry, Australia
Course Curriculum
IMPORTANT INFORMATION
🧾 - Read this, please
THIS IS HOW YOU GET THE MOST OUT OF THE COURSE
🎥 - Your first video lesson - How this course works
THIS IS HOW RUNNING WORKS
🎥 - This is how running works
🎥 - Where should you land?
🎥 - Should you take shorter steps?
🎥 - Parallel lower legs
🎥 - This is why your running technique is so bad
🎥 - Your first assignment
🎥 - Heel or forefoot or mid foot?
🎥 - Heel, forefoot and injuries
START MAKING THE ADJUSTMENTS
🎥 - Arms and shoulders part 1
🎥 - Arms and shoulders part 2
🎥 - Arms and shoulders part 3
🎥 - A ”good posture” can be a bad posture
🎥 - Chest, shoulders & breathing
🎥 - Push with your arms - Hit the pillows
🎥 - Lean forward - but only slightly
🎥 - Head & neck
🎥 - To think about before your first audio lesson
🧾 - Where should you run while listening to your audio lesson?
🎧 - Audio lesson 1
🎥 - Thoughts after your first audio lesson
THE IMPORTANT FUNCTION AND LOCATION OF THE MIDDLE PART OF THE BODY
🎥 - Move the hip - part 1 - ”Get the body up on your feet, not your feet under your body”
🎥 - The Hip - part 2 - ”It’s good to be out of balance”
🎥 - The Hip - part 3 - ”The Thigh hooks”
🎥 - The Hip part 4 - ”The belly on the bar counter”
🎥 - Inför ljudlektion 2
🎧 - Audio lesson 2
🎥 - Therefore, you may have run more on the forefoot
MUCH LIKE THE PREVIOUS LESSON BUT THE OTHER WAY ROUND
🎥 - Move the pedals
🎥 - In front / behind
🎥 - Instructions before audio lesson 3
🎧 - Audio lesson 3
THE PJONG EFFECT, CONTACT TIME & OILY KNEES
🎥 - The Pjong Effect & contact time
🎥 - The Pjong effect part 2
🎥 - Cadence
🎥 - You run like a wooden doll with rubber bands
🎥 - Oily knees, part 1
🎥 - Oil for elasticity and good posture
🎧 - Audio lesson 4
EVERYTHING IS PUT TOGETHER
🎥 - The three-stage rocket that solves everything!
🎥 - Part 2 - The Kayak hip
🎥 - Part 3 - Flick of the shoulder
🎥 - The benefits of dancing
🎥 - Your secret weapon: Walking
🎧 - Audio lesson 5
VARIATIONS IN STYLES DEPENDING ON PACE AND DISTANCE
🎥 - Different running styles depending on pace, distance, injuries, etc
🧾 - An exercise to keep in mind for the next audio lesson
🎧 - Audio lesson 6
HOW TO MAKE IT WORK IN THE LONG RUN + THE BEST EXERCISE
🎥 - This can happen when you change the way you move
🎥 - A summary + best exercise in the whole course
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
