Wild Rapha

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From Beginner to Intermediate Runner (9 Habits I Wish I Knew Sooner)

Video Overview & Insights

Most people think running better is about doing more: more ks, more intensity, more pain.

“

I get so much side-eye about running in super flexy fabric shoes, but I had so much less leg pain once I switched to them instead of the cushioned runners. I'd go barefoot if I could!

— @rhinocio

Turns out that's not the best way (at least in my experience).

Because it wasn't sustainable..

“

5:54 Bro that hurts being an Indian 😭

— @divyanshsrivastava7403

These are the 9 habits I wish someone told me when I started.

Small fixes that make a massive difference: posture, stride, cadence, breathing, foot strength, heart rate training… the stuff that actually matters.

“

Really good at suffering haha

— @aceroro21

If you’re a beginner trying to level up, or an intermediate runner stuck on a plateau, this will help you run smoother, stronger, and with way less pain.

The protein fueling video https://youtu.be/sdXtwJOWzl8?si=ETP3ZTp27O4VPp1H

“

Great video mate, just getting into trail running then ultras next year so this is all great for me to learn, thanks for putting this together.

— @BuleBolang

The Weekly Wild Newsletter: https://weekly.wildrapha.com

Join my online group coaching: https://wild-fitness.cocoach.site/online-coaching

“

Thank you for the video

— @gungariana86

00:00 Intro

00:31 Pelvic Tilt

“

"you are just really good at suffering" hahaha

— @tatyaverma5385

01:05 Posterior Chain

02:22 Cadence

“

I spent a year trying all the ‘best’ max stack reviewed shoes, then realised all of my running form was built doing athletics and cross country in spikes, and playing football in boots.

Realised I need foot feel and let my body be the stack, bought some adidas adios 9, haven’t had an injury since running 80 to 120km per month.

— @edmanning274

04:23 Feet

06:20 Shoes

“

This is one of the best running videos I've watched 👏👏

— @dannyspitzer1267

07:35 Breathing

08:10 Cardio

“

Watch out for a-fib

— @dannyspitzer1267

09:16 80-20

09:41 Fuel

“

as an indian hindu, i was offended when you put your feet on the books

— @vaishnaviesangam9468

More User Perspectives

great video made everything so easy to understand fr 🗣️

@ive24o

2:50 bro, thats a square not a rectangle :D

@faizana2006

Thank you ❤️

@aliabdurahman879

Great video. That's the key. Find a reason & love it. There's no one who can do this without loving it. And just put the damned sneakers on. Every morning. No excuses. That is your contract. Just tie the sneakers. Everything else will just happen if you truly love it.

@Reel_Dad

Thats very good information

@Stevo_Reno96

great video, im subscribing

@lapelatomates5724

what a video

@salimren169

Isnt cadance really dependant on the speed as well? It will be much harder to keep a high cadance when running much slower

@rayhoodoo847

Awesome video. Love the explanations behind the advice. Makes me trust the advice more when you explain the behind the scenes stuff, most people don’t take the time to do that. Also loved the graphs. My style

@laurah5625

@wild Rapha maybe a tip..iam not trying to tell you how to run but looking at the run from 8:04 till 8:10...you have a slight tilt when planting your feet...it makes that your are getting more of a pounding on your outer sides of your feetsoles then your inner part of your footsoles...wouldnt it be better to plant your feet without this tilt?

@ProfessorMambo

Highlights by TinaMind:
00:28 調整骨盆傾斜角度，避免過度使用大腿四頭肌與髖屈肌，改以鍛鍊後側動力鏈為核心，提升跑步動力。
01:14 透過螃蟹舉腿、骨盆傾斜練習與單腳硬舉等訓練動作，有效強化跑者的臀部、腿後肌群與核心穩定度。
02:23 提升步頻至每分鐘約 170 步，可減少過長的步幅與垂直震動，有效降低受傷風險並提升跑步效率。
04:21 加強足部與小腿肌肉（如脛骨前肌與比目魚肌）力量，並根據訓練需求選擇合適的跑鞋，避免過度依賴鞋款避震功能。
09:14 遵循 80/20 法則，即 80% 進行低心率的有氧耐力跑，20% 進行高強度間歇訓練，以建立完整的體能金字塔。

@mjchien2359

Thanks ash

@tigerlily324

Dang I failed geometry.

@TheTriggerhappyhippi

This is one of the best videos I've ever seen there isnt any bull shit it gives you the problem ans the solution and its just delivered perfectly

@alisyed8399

very informative video, thanks!

@kated2898

Bro your content is on another level. Every video is packed with real value, not just fluff. One of the best running channels out there 💯

@mahshad-ds

Great video! One correction though: tempo and vo2max runs are still primarily aerobic. Not anaerobic.

@SHVideografie

I’m glad you feel good about your training BUT,“efficiency” is not necessarily the crown jewel of running. Sometimes SPEED is. I’ll be waiting for you at the finish line, slim. ✌️😆

@NRG2

Thank God I have watched this useful information. 🙏

@jaimedelmonte01

Just started running, cant wait to apply all this new knowledge

@jasoncilluffo9009

Thanks brother!❤️

@CREATIVEGUY05

Mmm probably the best running video I’ve watched

@Big-dhu

Good video

@conradtruman2055

Sometimes it’s just a matter of going out and running without too much thought and without overly high expectations.

@Bravo-Too-Much

1:24 I don't know how the hell you got your shoulders to stretch that far back but i cannot do that

@Kidkosmos

I started running a couple of months ago as part of getting fit for a trek, not doing the trek anymore but I really stuck with the running. I have seen multiple YT videos. After watching this video twice today for the 1st time I ran at a easy conversational pace. I felt relaxed and really enjoyed it.

@tanvikale3545

Amazing. So much knowledge put in this video. Shouldn't be free. Thank you so much! 🙏💯💪

@martintome6547

Really good well made professional video. I learned a lot from this video thanks

@tommyboynton3538

This video is extremely good. It really is !!!💯

@Adityak2507

This is one of the best videos I’ve seen. Thank you. I come from a sprint background but I’ve learned a lot from this for distance training.

@Smile.livelife

That hexagon/sqaure comparison chefs kiss

@advaitharun3688

Fantastic video. Thank you!

@1844-n4k

Standing on books is not a good way to showcase btw

@Batman-mo5mr

Thanks for the motivation tip at the end! Really helps for those days when you feel lazy and just wanna sit on the couch.

@carlosalientes151

Thank you

@girishdevappa5562

This might be the best running guide/tutorial I’ve seen !! 👏🏃‍♂️🔥

@KH-px9uu

I wish I'd have found you a few days before literally have my first half marathon in 2 days but still helped alot!!😂❤tysm

@amieveince

Should we do daily running or alternatively, i have just started today and your video comes up to my feed please suggest

@rahulshaw_13

wow, learning so much... great intro to running and all the great pro tips i can slowly add to my routine.. those stretch legs exercise will try... move use back leg n pelvis... n shoes too, even bonus food when to eat... gr8 stuff... save n rewatch...

@KevinChin-d6i

Thank you for the effort editing the video

@mvriomartinez

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