How To Run: DOs & DON'Ts

Evolutionary biology professor Daniel Lieberman, whose studies are the scientific backbone for Chris McDougall’s BORN TO RUN, gives five pointers on how he thinks you can run long distances better and injury-free.

Lieberman believes the human body is more capable of running long distances than any other species on Earth (i.e. humans are born to run). A barefoot runner himself, he supports the benefits of running shoeless, so long as you learn how to run correctly.

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50 Comments

  1. @sm-catsworld on May 16, 2024 at 1:18 pm

    If I don’t lean forward, I am afraid that the bottom half of my body will go faster than upper half and I will fall back on my head. This could be just me but for that reason I try to lean forward as I start running. I eventually become upright and then lean forward again before I feel I might fall. When I am running uphill, I am completely vertical as a pendulum.



  2. @RB621337 on May 16, 2024 at 1:18 pm

    Listen to pain….

    David Goggins would like a word.



  3. @strawberry-wy5fn on May 16, 2024 at 1:20 pm

    am i the only one in 2020? i guess
    edit: lol it is about to end



  4. @araslughianwanderhandscole7890 on May 16, 2024 at 1:21 pm

    I LOVE BAREFOOT WOI KING AND I WOD SHOULD LIKE TO KNOW FROM WHERE I



  5. @anas4394 on May 16, 2024 at 1:21 pm

    the most important thing i have learned from this video at 1:49
    —–don’t wear boxer while running πŸ™‚ ——



  6. @nataliahubstenberger3274 on May 16, 2024 at 1:22 pm


  7. @wrxzackk on May 16, 2024 at 1:23 pm

    thanks for the tips I just got to America



  8. @aroundandround on May 16, 2024 at 1:23 pm

    About 2 months ago, back when I used to smoke 20 packs a day and lived in Boston, I couldn’t sleep, so I decided to go for a run to see how far I could go starting at 5am on a chilly February morning, and told myself I’d keep running until I got tired, but after 4 miles, I was surprised I still wasn’t tired, so I continued running, but my phone was almost out of charge, but fortunately I had brought the placenta of my newborn along with me, so I used it to plug my phone into my anus and kept happily trotting because I wasn’t timing myself or anything, just running for pleasure, and boy, what a pleasure it was, so much so that I’d come every few miles in orgasmic ecstasy making my muscles all jelly slowing me down to a snail’s pace, but I wasn’t timing myself and running just for pleasure, and wasn’t feeling tired, so I kept running and running until I finally started to get really hungry at which point, I figured I didn’t really want to stop, so I just snatched stuff from vendors on the street selling mystery meat dogs and ran away quickly, much faster than they could catch me, especially after I took a few bites of the mystery meat dog causing the calories to immediately fuel me up, so much so that I got brave enough to snatch a sandwich from a gang member on a Harley and his shit-phut-phut-sputtering engine couldn’t keep pace with my running, running that I did for pleasure, not to time myself or anything, and what a pleasure it was, especially releasing snot rockets and poop rockets, the latter being especially enjoyable as Newton’s third law really poop-launched me forward into a lake and I’d be clean and cooled down again without any trace of the poopy propellant while continuing to run, occasionally underwater, but always for pleasure, not to time myself or anything.

    It’s mid June now and I’m still running through the sands of New Mexico, having mastered the dexterity required to compose social media messages like this one while running using my recto-placentally powered phone.



  9. @jonathandjing1065 on May 16, 2024 at 1:24 pm

    You cannot land on flat foot with cushion shoes, 99.9999% of people land with heals with our expensive branded shoes



  10. @bonkeldonk3578 on May 16, 2024 at 1:25 pm

    Run 3 days mirning and evning now my leg hurts xd but next time i try to by less agresive



  11. @kylemedeiros6907 on May 16, 2024 at 1:25 pm

    i should have seen this before i started soccer training. hello shin splints.



  12. @ksw6513 on May 16, 2024 at 1:26 pm

    Short βœ‹ Words out of places .



  13. @grounded4845 on May 16, 2024 at 1:26 pm

    Short and sweet πŸ˜‹



  14. @najahahmed3654 on May 16, 2024 at 1:29 pm

    Next on the list how to walk



  15. @LucidDreamer54321 on May 16, 2024 at 1:30 pm

    Sometimes I watch other people run. I am usually horrified by their running form. I recently saw a beautiful woman with a beautiful stride. It was impressive. I was tempted to say something. But I figured it would sound creepy, and I might get maced.



  16. @jackjones3657 on May 16, 2024 at 1:30 pm

    I would add strength training as an essential component also.



  17. @thebuddhaofknowledgemichae2486 on May 16, 2024 at 1:31 pm

    You need to lean. Physics



  18. @harryhenderson334 on May 16, 2024 at 1:33 pm

    Great vid"
    GREAT Instruction "
    GREAT instructor"
    thank you friend !"



  19. @osasumweneweka2183 on May 16, 2024 at 1:33 pm

    Fire run tips



  20. @rubyrachel501 on May 16, 2024 at 1:35 pm

    I haven’t been runnung for years, so I forgot how to run…



  21. @huzaifafarooq9130 on May 16, 2024 at 1:36 pm

    Should I follow these tips when I am running while playing sport like football?



  22. @antaeusfu7508 on May 16, 2024 at 1:37 pm

    ε­—εΉ•ι‚£?



  23. @TheSandkastenverbot on May 16, 2024 at 1:37 pm

    I wonder how many gym teachers teach their students how to run. I bet it’s less than 1/1000



  24. @Jsintilme on May 16, 2024 at 1:38 pm

    Actually can’t lean when running. I learned to run straight and been running straight my whole life until I read one those articles that says you have to lean forward ( with no explanation as to where to lean, legs, hips,or what) so I tried to lean next time I ran and that made it so much harder, I couldn’t breathe properly. So Yea never did it again. I thought I don’t care if I’m doing it wrong, I’m not leaning. First video I’ve seen that says don’t lean. Guess I was doing it right in the first place



  25. @ravindecavalier2912 on May 16, 2024 at 1:39 pm

    I had messed up my left arm from working out too much so I start going for 3-6 mile runs and ended up messing up my shins tooπŸ’€πŸ’€πŸ’€



  26. @imjakepaul4497 on May 16, 2024 at 1:41 pm

    Thanks



  27. @theworthy9411 on May 16, 2024 at 1:44 pm

    Sorry for late "like" Youtube just recommended it after 7 fucking years..



  28. @glenbartholomew1058 on May 16, 2024 at 1:45 pm

    Good information, but there are too many Don’ts and not enough Do’s. I also disagree, our bodies are design to run that’s why we have a plantar ligament and bony arch in our foot, to cushion our foot fall. That’s why our joints have the degrees freedom they do and our hamstrings and gluteal muscles are so large; for efficient turn over and power. That’s why the strongest lever and pulley system in our body is the Achilles tendon and ankle; for spring. But I do agree very much with you that we have to ease into running as adults, since after childhood, we do so little running or walking that all of the things mentioned above are weak and creaky. 8 )



  29. @marksip01234 on May 16, 2024 at 1:45 pm

    This covers similar ground to POSE running – landing mid-sole under you hips so no jarring on the knee – and with a faster cadence – hence shorter strides.



  30. @Nada-ux4we on May 16, 2024 at 1:48 pm

    My ankles are weak that’s why I don’t run a lot like I used to I’m not even that old πŸ˜‚πŸ˜‚πŸ˜‚



  31. @ridermedusa4289 on May 16, 2024 at 1:49 pm

    But I’m a ninja. I always run bent forward.



  32. @Voileen on May 16, 2024 at 1:49 pm

    I like to pretend there is a string that runs through the center of my body connecting from my tailbone to the top of my head. Everytime I feel myself start to slouch forward, I "pull" the string up visually to straighten my mid-line. It pushes my hips forward a bit, my shoulders back, and my core in.



  33. @TimeFlyingBy1884 on May 16, 2024 at 1:50 pm

    So is it okay to land on the balls of our feet or do we need to land flat footed?



  34. @every1665 on May 16, 2024 at 1:52 pm

    I used to have terrible knee problems after running so I gradually changed over to running on the tops of my feet. Not easy as you have to bend your feet back 180 degrees. But this means your completely avoid landing on your heel and jarring your lower joints……well, HE started it!



  35. @vitotoxic45 on May 16, 2024 at 1:52 pm

    I would do it but I’m scared of people talking about me



  36. @Petergonzalezcomedy on May 16, 2024 at 1:53 pm

    Who tf runs hard on the heel ? Never even considered this



  37. @philtate1029 on May 16, 2024 at 1:53 pm

    I like to run because it releases Dolphins or something like that πŸ‘ŠπŸ¬πŸ¬πŸ¬



  38. @_ashik_merlin_ on May 16, 2024 at 1:55 pm

    0:10 don’t overstride
    0:50 land on a flat foot
    1:08 run vertically (don’t lean)
    1:20 don’t thump your feet
    1:47 ease into it (take time and gradually improve)



  39. @allim1627 on May 16, 2024 at 1:55 pm

    1:20 how do you not thump though?



  40. @StreeNee on May 16, 2024 at 1:56 pm

    I need to decrease my 2 mile time



  41. @megaman7163 on May 16, 2024 at 1:56 pm

    How does everyone get so many likes?



  42. @rebeccamiles3256 on May 16, 2024 at 1:56 pm

    all great tips and ignored by many!



  43. @e.c.6000 on May 16, 2024 at 1:58 pm

    Since I haven’t run in a year cause of Covid and I can’t run anymore, and I have to go to practice Monday – Friday for track. I never done track either



  44. @RObert75088 on May 16, 2024 at 1:58 pm

    I got Acl surgery 5 months ago and im watching this becaause im starting to run again. And mt strides are not the same its so weird i cant belive im watching a video on how to run when i used to run for hours. Its crazy how one injury can tottally fuck an athlete up phyiscially and mentally.



  45. @datatsushi2016 on May 16, 2024 at 2:00 pm

    Whatever works



  46. @Leon-td9sw on May 16, 2024 at 2:02 pm

    This video is way to short to be anything like a DOs and DONTs summary, it barely covered anything



  47. @daydreamer0666 on May 16, 2024 at 2:08 pm

    I bet he hasn’t ran a day in his is life.



  48. @valheather5180 on May 16, 2024 at 2:08 pm

    Does jogging make ham strings bigger



  49. @slyfer5321 on May 16, 2024 at 2:11 pm

    A horse is making a lot of noise while running. So, horse is running poorly. 🐴



  50. @FPSrussiaWANNABE on May 16, 2024 at 2:13 pm

    β€œHow to Run”. ALIEN: β€œAlright guys today I put this tutorial together to help you learn how to run like a human. Follow these steps and you’ll never be caught”