How to easily become a more efficient runner
Published 2023-07-13
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com/
You find the Swedish version at: www.fredrikzillenonline.se/
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
Paul, UK
"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA
”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so refreshed both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons
"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
”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
Read more testimonials here: fredrikzillenonline.newzenler.com/testimonials
The course in English: fredrikzillenonline.newzenler.com/
The course in Swedish: www.fredrikzillenonline.se/
All Comments (21)
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I can not even tell you how much in the last week by watching and implementing your techniques have improved my running in all aspects. But I will try: smoother, more spring, my feet rise easier to my butt, breathing is better even with asthma, and even a bonus is my shoes are showing almost no wear. I will definitely sign up for your videos after race season. Oh by the way I am a 65 yr old Senior Olympics runner.
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Mad as a box of frogs. Love the video
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I had the opputunity to get training from you in a group few times back when I was working at Tobii in Danderyd. So good to see you sharing your invaluable knowledge with the world :) Not sure if I ever thank you in person but I hope you realize that we are grateful. Have a great summer :)
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Im a regular rope jumper but do it only on my non-run days. Never thought about using it as a warm up but will do it now. Thanks for the excellent advice 👍
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You've convinced me try jumping rope again 😊
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Frank, I love your vids, so much no nonsense information. I've been doing the recommended jumps for some months now and it has really helped me speed up my running (around 20sec a k so far) with seemingly no additional effort. I've gone to jumping on each foot for 15 seconds alternating for 5 minutes. I'm a 67 year old regular recreational trail runner. The dead legged feeling I used to get towards the end of say a 10k has gone. Thank you
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Absolutely love Fredrik's energy
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More great info. Loving your channel. Keep t up.
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Love your videos! They are informative and funny too! I got my hubby to subscribe too. And I’m going to implement your jumping plan before runs!!
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I significantly shortened my perceived stride length on easy runs around two weeks ago while at the same time aiming for at least 180 spm. The first surprise was that my Garmin showed that my effective stride length was actually either the same or a cm or two longer than a week earlier. This was largely because I was also focusing on driving my landing foot backward upon contact. The 3K in the experiments seems well chosen, as my ground-contact time only stays relatively low (240-250 ms) for around 20 minutes; after that, my achilles tendon seems to find a way to tell my body not to put so much force on it--GCT then settles back to the somewhat pathetic 270-280 ms, despite my best efforts to visualize shorter contact time. Stride length also trends downward. I may give plyometrics another go. Last time I injured myself with a whole routine. Will try skipping, which seems fun in any case.
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Great video, thanks for the simple but applicable tool for runners of all levels. Wonderful and used content.
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Fascinating! And very good news
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The “Science Guy” of running!!! Love your videos.
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Hi I just wanna say a really really big thank you. your explanation to a good running just make all the sense. I've been trying to lift my heel up forcefully and had been unsuccessful until I saw your video. Thank you and more power to you
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Superb Fredrick! 62 year old runner here who’s just liked and subscribed 👍🏼
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Fredrik! Hero!
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Thanks for this, and the screenshot! I'll add this to training!
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I believe this is a practical way to enhance the running efficiency. I will practise every day. Thanks you, Mr. Zillen!
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Great video! Thanks!
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Thank you, Good Information👍👍👍
