Natural Running - Avoid Injuries, Become Efficient, Stay Fit from Udemy

Today, you can change the way you run from a style that's damaging to your knees and hip joints with every running step you make - literally - to a style that will enable you to practice running for life - injury free.

This style is called Natural Running - and it's based on our anatomical design. Simple as that.

Let me explain..

We humans can move by foot through space in two different ways only - by walking, and by running.

So far so good.. What's the problem?

The problem is this: almost all of us know how to walk correctly, but almost none of us know how to run correctly. I'm serious.

The incorrect running technique - the technique that most runners actually use - is not only inefficient but outright dangerous.

Chances are high that you are one of those people who do NOT know how to run correctly. That's the bad news.

But, there is good news. And, the good news is getting rid of the dangerous unnatural running technique and adopting the anatomically correct running technique requires one amazingly simple change.. and 20-30 steps. That's how many steps you will need to take in order to feel the difference, remember the sensation and learn what you need to do in your next run.

By the way, I don't blame you for possibly being one of these unfortunate runners. I was just like you.

I used to run using a bad and dangerous running technique until about 10 years ago... when things suddenly changed for me (it was a tiny book I read).

And, because of this change I made 10 years ago...

I haven't had a single running-related injury at all.
I run faster
I run better, and
I run for longer.. if that's what I want

In this course I will show you the change I made, so you can make the same change yourself.

Every minute you delay learning the Natural Running technique is potentially getting you one step closer to your next running-related injury.

Enroll now.

Hi, I'm Ivan.

I have dedicated my life to studying how the human body works and what makes it work even better. I am a life-long athlete and my athletic endeavors have taught me to easily distinguish between body movements that are good for my health and overall fitness and those that are not. I can easily tell what is outright damaging... I experiment on myself personally - all the time.

In all the years I've been an athlete and in all the sports and movements I've practiced and attempted - some worked, most didn't. From some I suffered injuries, some left me unharmed, some made me better, stronger, faster and healthier.

In this course I am sharing with you the technique of Natural Running - the exact running technique which we all used before civilization took over our lifestyles. And, the exact running technique we (almost) all have conveniently forgotten.

I want to help you go back to what is anatomically the better way for you to run.

Incidentally, this better way will also make you more efficient, and in time - more fit - because you will be able to practice running - as an exercise or sport - for as long as you want to, and not for as long as it takes to get the next knee, hip or lower back injury.

This course is for you regardless of whether you are an absolute beginner or you are a life-long runner. All that is required is two legs, a desire to learn about running and desire to keep the health of your joints.

If you are a beginner - that's great. You will learn what is the right way to run - before you get injured.. And, you will be able to continue injury-free possibly for life - if that's what you want (and I hope that you do want that. ).

If you are an advanced runner - you will be able to correct a previous bad running technique in no time. If you have current running-related injuries you will know how to avoid future injuries. You will also find new ways to become better, more efficient in your running - I mean faster while using less energy.

Just like everything in life, this Natural Running course, too, is NOT for everybody.

This course is NOT for you...

If you plan to walk all your life and never attempt to run
If you are disabled in some way and cannot run

If you don't fall into one of these two categories above then you certainly want to be able to move through space by foot via both ways available to us humans - walking and running.

And, if that's the case you absolutely must use the anatomically proper way of running - Natural Running.

If that's not the case, you may be very close to your first or next running-related injury.. And, not to scare you but one of these might be your last.. And, then you are back to walking only.

So, enroll in this course now.

This knowledge will serve you your entire life and it will forever change the way you move when you run.

The price of this course is a small price to pay for keeping the health of your joints and for becoming a more efficient human animal.

~ Ivan

What's inside

Learning objectives

10 practice assignments to guide you in your efforts!
A runner gets injured once for every 83 hours of running! learn why and how to avoid!
Find out what is the difference between a good and a bad running technique.
Learn how to prevent injuries from bad running technique!
Learn how to diagnose a bad running technique!
Know how to fix a bad running technique.. in no time at all!
Set the foundation - proper posture and breathing!
Know the correct foot placement on landing - it makes all the difference!
Learn the correct movement mechanics of arms and legs!

Know the exact frequency of steps that increases efficiency.. and the one that decreases efficiency!
Find out how to lower the energy you use. become more efficient in your running!
Learn the difference between natural and barefoot running. yes, there is a difference!
Find out why barefoot running is worth trying.
Learn how to condition for barefoot running.. if that's what you want to practice!
Criteria for the best running shoe! know how.. and where to look for it!
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10 practice assignments to guide you in your efforts!
A runner gets injured once for every 83 hours of running! learn why and how to avoid!
Find out what is the difference between a good and a bad running technique.
Learn how to prevent injuries from bad running technique!
Learn how to diagnose a bad running technique!
Know how to fix a bad running technique.. in no time at all!
Set the foundation - proper posture and breathing!
Know the correct foot placement on landing - it makes all the difference!
Learn the correct movement mechanics of arms and legs!
Know the exact frequency of steps that increases efficiency.. and the one that decreases efficiency!
Find out how to lower the energy you use. become more efficient in your running!
Learn the difference between natural and barefoot running. yes, there is a difference!
Find out why barefoot running is worth trying.
Learn how to condition for barefoot running.. if that's what you want to practice!
Criteria for the best running shoe! know how.. and where to look for it!
Show more
Show less

Syllabus

Learn why Natural Running is for you. Find out more about Ivan - some interesting facts and a video from his personal library. Know exactly what you should expect from this course.

Learn why you must absolutely know about Natural Running! I will explain exactly what Natural Running will do for you... The benefits are many!

Let me introduce myself! Learn who I am and why you should listen.. carefully.. to what I have to say.

I tell you exactly what you will learn. Find out what techniques you can start using immediately!

What are the benefits of Natural Running?

A brief explanation about what to expect from your practice assignments.

This worksheet is designed to guide you in your practice assignments. Download and print out!

I share with you the main rule for a good running shoe. I also give you all the criteria for a good running shoe - a shoe that emulates barefoot running instead of predisposing the runner to negatively altering his running style.

Assignment #1

The numbers! This is how bad the situation is and this is why you need to make the change right away!

Find out the top 3 reasons why runners today get injured so often! Learn what other name “natural running” is also popular with.

Specify at least one reason why runners get injured today?

What exactly is movement-specific conditioning? What are some examples of it? I provide the answers in this very lecture! Plus, find out how exactly learning any motor skill really works - the rule!

Now you have the foundation! You are ready to start working on the Natural Running technique!

Assignment #2

Two great resources that demonstrate the breathing technique used in Natural Running - for practicing at home - step by step.

I demonstrate the correct breathing technique.

The arms positioning and movement can add or subtract from the efficiency of the Natural Running technique. In this lecture I cover the correct arms positioning and movement. I also point out the wrong/bad arms positioning and movement styles - the ones you want to avoid.

Assignment #5

Assignment #6

Learn the mechanics of the trailing leg pull. Find out where the force for the pulling of the trailing leg should come from in order to increase efficiency.

In this lecture we discuss cadence - a very important concept in the Natural Running technique. The right cadence dramatically increases efficiency and decreases the loss of energy. The wrong cadence does the opposite.

You can almost immediately correct your running technique using one of these two methods! And, it works every time!

There is a right way and wrong way to increase or decrease running speeds... and most runners use the wrong way!

The 12 laws of running - in a downloadable PDF file format for easy reference. Everything is covered in the course and it's condensed here into a one page downloadable file - without the explanations. The link to the original source (the e-book) I borrowed "the laws" from is also in the PDF. This way you can grab the entire e-book - it's a highly recommended read!

Let me know what you thought about this course. Help me improve it.

This is a good (really good) resource, which includes the most popular, well-known and not-too-well-known but great minimalistic running shoes and sandals - the links to their respective companies are in there as well.

Whether you have an iPhone or an Android here is a list of several cadence metronomes - these give out sound to sync your steps to, and cadence trackers - no sound, but real tracking of your cadence based on GPS data and time lapsed... plus much more. Check them out - both for iPhone and Android.

This perceptual drill will help the body to "remember" the position of its own body parts in relation to each other for the movement that initiates the running motion - the forward lean.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Teaches students how to run in a more efficient and less dangerous way, which may help them reduce the likelihood of experiencing certain types of running-related injuries

Provides 10 practice assignments to guide students in their efforts to master the Natural Running technique

Taught by Ivan Nikolov, who has dedicated his life to studying how the human body works and has been an athlete for his entire life

Teaches students how to assess their own running technique and identify areas for improvement

Explores the concept of "Natural Running," which is based on our anatomical design

Designed for both absolute beginners and experienced runners

Reviews summary

Improve running technique & avoid injuries

According to learners, this course provides a clear and concise overview of natural running techniques, focusing on how to avoid common injuries and become more efficient. Many appreciate the practical assignments and the instructor's passion and expertise. Students report gaining a solid understanding of proper form, posture, and cadence. While some reviews are older, the core principles taught remain relevant to many runners seeking to improve their technique and run pain-free. It appears to be particularly helpful for those new to or struggling with traditional running form.

Some content appears to be older.

"Some of the videos seem a bit dated."

"Content is still relevant but presentation might feel older."

"The production quality isn't top-notch compared to newer courses, but the information is solid."

Especially helpful for beginner runners.

"Great course for those new to running or looking to correct their form."

"If you are a beginner - that's great. You will learn what is the right way to run."

"Wish I had this when I started running."

"Helped me set a good foundation from the start."

Appreciates the instructor's knowledge.

"Ivan is very passionate about the subject."

"The instructor clearly knows what he is talking about."

"The instructor's personal stories add value."

"Enjoyed the instructor's enthusiasm and expertise."

Helps improve running efficiency.

"I became much more efficient in my running thanks to the techniques."

"Learn how to lower the energy you use. Become more efficient in your running!"

"My running efficiency significantly improved after applying the methods."

"Found ways to become better, more efficient in my running - faster while using less energy."

Offers practical tips and assignments.

"The assignments provided throughout the course help a lot with putting theory into practice."

"I can immediately apply the techniques taught."

"Practical assignments guide you in your efforts."

"Gives practical tools and strategies I can immediately apply."

Provides a clear explanation of natural running.

"The course is very clear and concise."

"The explanation of the concepts is great."

"Instructor explains the concepts clearly and demonstrates the technique properly."

"I found the explanations easy to follow and understand."

Emphasizes avoiding running injuries.

"This course is great if you want to avoid running related injuries."

"Helped me understand how to run without pain and injury."

"Learn how to prevent injuries from bad running technique!"

"Finally understood why I was getting injured and how to stop."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Natural Running - Avoid Injuries, Become Efficient, Stay Fit with these activities:

Organize Your Course Materials

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Organizing your course materials will help you stay organized and prepared throughout the course.

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Gather all of your course materials.
Create a system for organizing your materials.
Keep your materials organized and accessible.

Watch Videos on Running Form

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Watching videos on running form will help you visualize the correct movements and techniques.

Browse courses on Running Form

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Search for videos on 'natural running form' or 'proper running technique'.
Pay attention to the body position, foot placement, and arm movements.
Identify any areas where your form may need improvement.

Do Running Drills

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Running drills will help you practice and reinforce the correct running form.

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Find a list of running drills.
Warm up before doing the drills.
Focus on maintaining proper form throughout the drills.

One other activity

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Set a Running Goal

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Setting a running goal will provide you with a sense of purpose and motivation.

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Consider your current fitness level and goals.
Research different running events or challenges.
Set a specific, achievable, and time-bound goal.
Create a training plan to help you reach your goal.

Career center

Learners who complete Natural Running - Avoid Injuries, Become Efficient, Stay Fit will develop knowledge and skills that may be useful to these careers:

Running Coach

An expert in Natural Running, a Running Coach helps people learn to run in a way that avoids injuries, improves efficiency, and promotes overall fitness. The principles of Natural Running, as taught in this course, can help runners of all levels improve their form, reduce their risk of injury, and achieve their running goals. This course can help you build a solid foundation in the principles of Natural Running, which you can then use to help your clients improve their running technique and achieve their fitness goals.

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Personal Trainer

Similar to a Running Coach, a Personal Trainer helps people achieve their fitness goals, but they are not limited to running. A Personal Trainer can help you develop a personalized exercise program that includes running, as well as other exercises to improve your overall fitness. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your clients improve their running technique and achieve their fitness goals.

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Physical Therapist

A Physical Therapist helps people recover from injuries and improve their mobility. They can also help prevent injuries by teaching people how to move correctly. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your clients improve their running technique and reduce their risk of injury.

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Sports Medicine Physician

A Sports Medicine Physician is a doctor who specializes in treating injuries and illnesses that are related to sports and exercise. They can also help athletes improve their performance and prevent injuries. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your patients improve their running technique and reduce their risk of injury.

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Athletic Trainer

An Athletic Trainer is a healthcare professional who works with athletes to prevent, diagnose, and treat injuries. They also help athletes improve their performance and stay healthy. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your athletes improve their running technique and reduce their risk of injury.

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Yoga Instructor

A Yoga Instructor teaches yoga, a mind-body practice that combines physical poses, breathing exercises, and meditation. Yoga can help improve flexibility, strength, balance, and overall well-being. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your students improve their running technique and reduce their risk of injury.

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Massage Therapist

A Massage Therapist uses massage to help people relax, relieve pain, and improve their overall well-being. Massage can also help improve circulation, reduce muscle tension, and promote healing. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your clients improve their running technique and reduce their risk of injury.

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Chiropractor

A Chiropractor is a healthcare professional who uses spinal adjustments to treat pain and improve mobility. Chiropractors can also help prevent injuries by teaching people how to move correctly. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your patients improve their running technique and reduce their risk of injury.

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Acupuncturist

An Acupuncturist is a healthcare professional who uses acupuncture to treat pain and improve health. Acupuncture involves inserting thin needles into the skin at specific points on the body. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your patients improve their running technique and reduce their risk of injury.

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Registered Dietitian

A Registered Dietitian is a healthcare professional who provides nutrition counseling and advice. Registered Dietitians can help people improve their overall health and well-being by teaching them how to eat healthy. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your clients improve their running technique and reduce their risk of injury.

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Health Educator

A Health Educator is a healthcare professional who teaches people about health and wellness. Health Educators can work in a variety of settings, including schools, community centers, and hospitals. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your clients improve their running technique and reduce their risk of injury.

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Fitness Instructor

A Fitness Instructor teaches fitness classes, such as aerobics, yoga, and Pilates. Fitness Instructors can help people improve their overall fitness and well-being. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your clients improve their running technique and reduce their risk of injury.

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Dance Instructor

A Dance Instructor teaches dance classes, such as ballet, jazz, and hip-hop. Dance Instructors can help people improve their flexibility, coordination, and balance. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your students improve their running technique and reduce their risk of injury.

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Pilates Instructor

A Pilates Instructor teaches Pilates, a low-impact exercise that focuses on core strength, flexibility, and balance. Pilates can help improve posture, reduce pain, and improve overall fitness. This course can help you build a foundation in the principles of Natural Running, which you can then use to help your clients improve their running technique and reduce their risk of injury.

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Group Fitness Instructor

A Group Fitness Instructor teaches group fitness classes, such as Zumba, spin class, and boot camp. Group Fitness Instructors can help people improve their overall fitness and well-being. This course may be helpful for Group Fitness Instructors who want to learn more about the principles of Natural Running and how to incorporate them into their classes.

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