This video very likely saved me a trip to the doctor and time off healing. I'm really on my way to improving my running technique now. Best information I've come across so far. Thanks for posting!
@leftydanvball
11 жыл бұрын
I love you man. This is the most comprehensive running video I have found. I am training for SF selection, but I know my running form is crap. I think this will take all of my effort and make it pay dividends.
@RossKempOnYourMum01
9 ай бұрын
It's been a decade. What happened?
@kayleej3392
11 жыл бұрын
I run Crosscountry, Marathons & Track ... Good advice :) !!
@neurologiaINBA
11 жыл бұрын
I am a neurologist and a runner. Your Videos are very good! I would like to display on my medical site mentioning your channel. The videos are very educational
@nene5857
12 жыл бұрын
Thank you so much for this information, I'm just beginning to run and I can see that my posture is going to make a huge difference. I'll be concentrating on maintaining proper form.
@Marathonracer
11 жыл бұрын
You're right. Proper landing is is slightly in FRONT of the hips, with the lower leg perpendicular to the ground, which is impossible with an "under the hips" landing. Your ankle would already be in a dorsi flexed position and would produce breaking, reduced power, and greatly increased stresses.The foot dorsi flexes AFTER landing by contraction of the anterior tibialis in order to help absorb shock , stabilize the foot and leg and help prepare for the elastic rebound for more power.
@MrSJayG6
11 жыл бұрын
Whats more important is the angle of the lower leg @ 9:20. The angle needs to be negative when hitting the ground. And for most people, the smaller the upper angle, the easier it is to keep the lower angle negative. These runners are very flexible, so they have no problem have that big upper leg angle, and a negative lower leg angle. Start small, then go big.
@mrsleeprunner
11 жыл бұрын
Thank you for your comment! There are details that I would change now a days, but unfortunately I cant. I think that minimal stride angle is the way to go, but not excessively.
@chrisgg3484
10 жыл бұрын
Good video, thanks. One point...I don't agree with the bounce advice. I don't think there is excessive head up/down movements in the runner...I've just seen a video of Moses Mosop, world record Marathon runner, who has plenty of spring and bounce in his stride and his head does go up and down just the same. You need spring and height to get a long enough stride to be a top runner...all ballistic missiles need height to get distance and runners spend most of the time off the ground like a ballistic missile. The push cannot be just forwards...there has to be enough upward motion in the forward push.
@bryantwilson1309
10 жыл бұрын
I agree. Just look at the olympic athletes at the end of the video, tracking there heads against the horizontal straight lines of the stadium. It is clear there is a fair amount of bounce in there gait
@axlrosea675
8 жыл бұрын
+chris gg but the idea is that you get as much energy up front. up and down, yes, there would be no running without it, but you want to run forward.
@munishyadav456
2 жыл бұрын
Bounce is something which varies from person to person. No bounce or excessive bounce is a problem. Try to identify your own bounce while running. Thanks.
@CitizenOvTheWorld
12 жыл бұрын
Thank you Sleep, it all helps. Wish people wouldn't be so narrow visioned. It all helps so much.
@MindfulRunning
11 жыл бұрын
Ben, Nice putting together the various pieces. Some observations: The vertical bounce piece with the runner in red shorts to me is minimal vertical bounce and while it looks like an overstride, when his foot lands it is under his hips. Back in the late 70's I took a slo mov of Jan Hagelbrand when he ran for USIU and thought that he was a heel striker. When seen in slow motion his foot landed underneath him. So the voice over the vertical bounce I would say is minimal vertical bounce.
@Marathonracer
11 жыл бұрын
Depends on whether you want to run fast or fastest. In slow motion and stop action, I counted 14 who landed "well in front of their body". You land slightly in front of your hips, not under them. But many elites commonly suffer from that kind of overstriding, including Alberto Salazar. And that's more important to avoid than whether you land on the heel or mid or forefoot. Kenyans vary in landing strike position,(heel, mid or forefoot) as well as for different speeds, as new research shows.
@iceweasel2199
8 жыл бұрын
watched a lot of videos in the past 24hours , will try this out at tonights training run , hopefully it wont feel to weird and uncomfortable so I can get used to it ASAP
@marcusm1125
10 жыл бұрын
Too everyone struggling: I have flat feet (Doesn't mean I'm not fast). Without extremely refined technique I destroy my legs. Listen to your body, and keep refining. All. Day. Long. You don't have to run, but think about your walk cycle too. That's the only way to get better. _______ Also. Something that's not in this video: Airflow during inhale is less restricted when the head is tilted slightly backwards. (Remember CPR?) (HUGE impact on your breathing when the blood starts to get thick) Frowning uses more facial muscles; therefore, uses more oxygen. Relax the face and........ smile.
@mrsleeprunner
11 жыл бұрын
Not being able to run on the line is probably from an imbalance in the hips, (your hips move up and down when changing legs?). try having a neutral hip position and an exercise that you can try is: go in a dog position, put your hips in neutral position, **without moving your hips, slowly bring one leg backwards, and then bring it back to you. Do this a few times for each leg. At first it might be easier to put your hips to a wall. Hope this it helps
@Cloxxki
11 жыл бұрын
I am not sure you are arguing an actual point I tried to make, or I agree with your counter-argument. I just meant to say that a tall person does not NEED to throw their knees as high to make a given stride length at a given cadance. Pose running says cadance is unrelated to calf length, although I suspect a level of grade in optimal cadance vs calf length will be there when deeply analysed. Taller runners (like 6ft) have done 2'08 and many most are steered away before even trying it.
@JoelLagunaYomama
8 жыл бұрын
Thanks for the post, this video has awesome information. I am running the half marathon in San Diego again next year. This will help me get better time.
@chrsmcfrln
11 жыл бұрын
Agree with the breathing. These are excellent videos, but latest thinking links stitch to repeated exhaling on the same side. The core weakens on the exhale, making the diaphragm muscles vulnerable to impact. 3 steps on the breathe in, 2 on the breathe out keeps the rhythm, but shares the load.
@user-om8bl9up8f
4 жыл бұрын
Sir your videos are of great informative sir ,,,, Thanks a lot for good explanation about the angle by landing foot on ground............once again a thanks a lot by Indian🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳
@stevegrant7994
10 жыл бұрын
I like the shin splint explanation
@kishonbawri2802
3 жыл бұрын
Waw I like this.
@mrsleeprunner
12 жыл бұрын
None as chi running, pose method and evolution running are recreational techniques. Some concepts from these techniques can be used to advance a runners technique as the concepts are still good. However, if you want to be going at Olympic speed(65sec/400m, 10k) you have to adapt your technique, so the little things don't become big things. In summary, at low speeds, chi running works, but for Olympians only some concepts of it works.
@user-uw5jt2qz1l
6 жыл бұрын
Stride angle has no relation to stride length. What determines stride length is the force you put into the ground, not how far your legs are spread from each other. Bouncing up and down is nothing but a result of your cadence. The higher your cadence is, the less you bounce, the faster you run your cadence rises and your bounce decreases
@Christianbeale888
10 жыл бұрын
very interesting didn't realize the cause of shin splints, we were always told to point toes to reduce breaking effect and to prepare for the next cycle
@mrsleeprunner
12 жыл бұрын
Top athletes are using the concepts presented. I don't know any names, but looking at the Canadian track trials, the athletes used these concepts in a variety of degrees, and there are more Canadians going to the Olympics in track this year than ever before. Consider this, pros run with technique that might be bad when going slowly(training), but when they are at top speed(race), the technique makes them more efficient (by different exertion from various muscles).
@nmuta1
9 жыл бұрын
Very informative video. Small spelling errors .... it's METATARSAL, not medatarsal . Also it's COLLAPSE , not collaps . But the information has been useful, thank you.
@mrsleeprunner
13 жыл бұрын
@Averagebum2 Your right, but this little segment gives the thought of foot positioning to a runner for vertical distance and that heel striking only increases vertical distance.
@I555I666wHeretic
11 жыл бұрын
Looks so convincing so I reviewed my video: half marathon, result: approx. 1:22. - First point (FP): 20k; - Second (SP): ~150m before finish. Ok, so observed myself running at FP exactly "from heels" ... and everybody (5-10 people) around me was running in exactly the same way! But at SP some people decided to sprint and suddenly ... they transformed into ... mid-strikers! So I clearly observed: once you start to move _faster_, you technique simply adjusts to your speed. ;)
@davesmith9276
11 жыл бұрын
If you're sprinting a short distance sure, but for running not a good idea. You'll fatigue calves rapidly and probably injure calves and achilles. AFAIK no running method actually advocates heels not touching the ground. If by 'running on the balls of your feet' you mean forefoot styles, it's simply that you land (load-though) forefoot not heel first, the heel still touches the ground.
@mrsleeprunner
12 жыл бұрын
lets say its bio-energetic for a second, the energy being used is greater in a person running a 4 min mile than 10 min mile. So, the hip angle, toe lift angle... will be reduced for a runner running slower, as the energy used is low. The efficiency ratios in the body stay the same, the input intensity is the only thing changed. However, a sprinter and a distance runner will have different techniques. (All the concepts stay constant, expect for the angle ones.) By the way, running is biomechanic.
@UltraProle21
11 жыл бұрын
NICE VID. I went outside and analyzed my form because I've NEVER been a good distance runner and that frustrated me. I WAS LANDING ON MY DAMN HEELS THE WHOLE TIME. I was braking myself every stride, making it MUCH harder on me.
@MindfulRunning
11 жыл бұрын
For stride angle analysis that Bob Prichard does through Somax Sports, I'll have to think about bigger stride angle covers more ground. When I was watching Dibaba, there is minimal stride angle. POSE Method and Romanov's Pull, takes places immediately on touch down of ball/heel. I believe he would said that if the stride angle is too large, the leg can't swing through fast enough. Anyway, liked all the pieces, even the ones I disagree with help me think how would I describe it differently.
@chungunginha
11 жыл бұрын
nice compilation !
@finnomara4148
10 жыл бұрын
me very useful information especially about the fliexibility requirements. However the runner at about 5 minutes into the video is landing midfoot. The video shows him about to heel strike as it is stopped prematurely but as you can see from the nearside leg , he clearly lands midfoot and not on his heel. Have even stopped the video with pause button to confirm. Off I go to stretch
@mrsleeprunner
12 жыл бұрын
Yes, and learning each concept separately will allow you to naturally make it efficient for yourself, but you should check out the first link that I posted at the top. I didn't coach them, but I can tell you that they are better by running with a new technique.
@CristianLopez-xi4rt
5 жыл бұрын
2:45 It hurts my shins and knees just watching.
@mrsleeprunner
12 жыл бұрын
yes and no. The problem with forefoot strike runners is that they dont let their heel touch the ground, putting a lot of stress on your calf. As in toe-heel-toe. If you do this, then forefoot running and midfoot running are the exact same thing. However, spikes only work with forefoot running from my experience.
@jordan4541
12 жыл бұрын
running on the ball of you foot is the best way to run faster, the less contact, the quicker you will come off the ground
@mrsleeprunner
11 жыл бұрын
Thank you! You can do whatever you would like with the videos. They are for educational purposes. So if more people would be educated, I would be very glad!
@mrsleeprunner
12 жыл бұрын
Thank you, run well!
@Marathonracer
11 жыл бұрын
While midfoot running certainly is not essential for running fast over long distances, the example of the Trials is an example more of poor overstriding technique in more than half of them, but not any indication about foot strike, since these are NOT the fastest runners.When you look at the world's best distance runners, at the fastest paces, most are landing mid or forefoot, but again, it depends on the pace, as well as what's most economical for a given runner. Sorry for the edit reposts.
@squarebaga116
11 жыл бұрын
great video and it helps me lots even I have "ran" for over 2 years. But I still have trouble running on a line and have awkward feeling when doing it. Do you have any tip of doing that smoothly?
@equilibrochu
4 жыл бұрын
You forgot to mention that a perfect running technique is an adaptation for the calves as they are submitted to much more strain than the bad and too common heal technique. Runners will experience eccentric calf work on touch down before those go back to concentric work for pushing. So runners should expect some tear and pain in their calves as they adopt the proper running technique.
@Dribbles88
11 жыл бұрын
And here I thought I had a perfect form. Thanks for sharing your knowledge. :D
@thetaijicentre
11 жыл бұрын
I would be grateful for your change of details also re my other comment on foot strike. This is an informative clip but if u cant redo it and some details need updating it would be good to at least note those. many thx.
@ParkourScience
12 жыл бұрын
Good stuff. Very similar to my work... love what you are doing here.
@mrsleeprunner
12 жыл бұрын
Try extending your hips when you run, this might help. Check out the first link about this in more detail.
@KeroroGunsouTX
11 жыл бұрын
It doesn't seem like many people mention that many traditional "running" shoe are designed for that heel-strike pattern, so it's as though they actually promote bad running form.
@Adammarr111
10 жыл бұрын
really good watch!
@JackyLedeboer
9 жыл бұрын
Ah… good to see you liked my vids (from 1.20 showing my clients running before and after a training session and the compilation of Dibaba). Just to make clear… For my client it was not the GoodFormRunning method he used but Pose method. It enabled him to set a recent PB of 39.54 on his 10 Km which was about 45min. (with injuries) before. This vid seem to suggests different. Just wanted to make that clear. (-;
@drewosamu6694
6 жыл бұрын
Jacky it's easy to improve if you're slow. Try taking a 15:10 runner like me and get me running 14:10. Just lose weight and you'll run under 40 for ten km it's just a jog...
@mrsleeprunner
12 жыл бұрын
No, increase stride frequency instead of stride length.
@dexxxxxxxx
3 жыл бұрын
9 years old... But better than nowadays
@thetaijicentre
11 жыл бұрын
"The foot should strike the ground directly under the hip" At no point did the foot do that - each strike was fw of that yellow line! Surely the only way that a foot could do that is to move vertically and there has been good explanation as to why that is inefficient. Can you clarify please?
@LifeLongRunner
2 жыл бұрын
8:29 Is 135 degrees of hamstring angle range realistic for most runners? This old guy is very, very flexible especially doing this hands free. I struggle at around 115-120 degrees as a regular runner.
@Cloxxki
11 жыл бұрын
While tiny people will indeed pick up their feet quicker, study says that non-trained people who sprint can reach the same cadance in sprinting as the pro's, just not the stride length. That was odd for me to learn, but also not my research. Another point I will try to re-highlight. A runner with langer thigh angle will get more propulsion from driving his leg forward, sling shot style. If you match him for heigh/cadance/speed, with less range of motion, you'll need to land/push off harder.
@tauhidmcnish4899
8 жыл бұрын
mrsleeprunner, you're the man!
@pravin3783
10 жыл бұрын
Thanks for the cool video.. lot of running techniques..
@elvisgarciadejesus
11 жыл бұрын
I'm starting a 30 days program and then maintenance with 4-5 days of good workouts.
@jacenye8745
6 жыл бұрын
This is interesting analysis but I don't find it very scientific. It's great to see how some runners have developed efficiency and how they succeed. I do think the camera angles and measurements are far from equal when you are comparing bio-mechanics of different runners, however. I noticed you didn't analyze the "bounce" of Dibaba- even though she has substantial oscillation in her gate. Also, you need to compare pace when analyzing hip angles.
@Prradoa
11 жыл бұрын
awesome this really helped, but i knew most of the things
@nieldaniel9228
8 жыл бұрын
nice video thanks for posting
@oltinhurezeanu
8 жыл бұрын
Great video ! Thanks !
@jadamarble4920
8 жыл бұрын
thanks this really helps
@UntakenNick
11 жыл бұрын
I tried to imitate this form of running but I felt that I was looking really stupid.. and every time my feet touched the ground it made a terrible noise..
@Twizzzle
11 жыл бұрын
Increasing pace is an odd thing. Intuitively one wants to increase running rate (bpm) more than the stride angle where as the stride angle needs to be increased and the rate maintained while leg turn over speed is increased to avoid bobbing your head like a maniac.
@mrsleeprunner
12 жыл бұрын
To increase stride angle you could use a foam roller, stretch the hip area and strengthen the hip area. There are new links that I posted under the video. First: foam roller, second: stretching exercises, third and fourth: strengthening exercises. Ignore the surrounding information around the focus area. 2 videos, 1 picture and 1 form drill(stride right).
@Cloxxki
11 жыл бұрын
Another point, isn't range of motion also a product of body proportions and total height? I am 6'4" and run at pretty high cadance, mid foot strike. When I do longer track tempo's, I don't have much range of motion, yet I take about the same length strides as athletes around me. I seem to require less range of motion to reach the same speed. If I run with a 4ft tall kid, to match my speed and cadance, he'll be forced to throw in a lot of range of motion.
@cleitonborgesborges2664
5 жыл бұрын
Parabens pelo video!
@LibertyLaura1776
9 жыл бұрын
the video from time mark 5:33 to 6:45 is from another website and company that I am trying to find. It gives a full explanation of bounce. What website/channel did you pull that video from?
@mrsleeprunner
9 жыл бұрын
***** The company is named "Somax" and the link to there video is here: www.dailymotion.com/video/xeqan6_sub-2-hour-marathon-an-american-rec_sport
@LibertyLaura1776
9 жыл бұрын
That's it!! Thank you :-)
@Cloxxki
11 жыл бұрын
It's quite easy to time. We know their typical speed after all? Nothing as boring as the speed profile of a marathoner at PB. You can't take longer quicker steps and end up at the same speed.
@Creamygudnez
11 жыл бұрын
Video not available on mobile ... Nice!!! Guess I'll have to run with my laptop in hand....
@kimf86
2 жыл бұрын
This is simply wrong. Firstly, the foot NEVER strikes the ground underneath you. The only time it almost happens is when u sprint, ill invite u to look at slow mo footage of Usain Bolt for exs. When ur a distance runner u will put ur foot in front of u. What matters is what u do before your foot strikes the ground. There will be a breaking force if u dont actively attack the ground or put differently, backwards flex the leg from the hip before ground contact. This also has to do with enough lifting of the knee in front of you As to vertical displacement, this happens in all runners and is not something that is faulty, also an effect of doing things right at ground impact up until the foot is underneath you. In order not to create a breaking force the hip will lower slightly until the foot reaches a point directly underneath your center of mass Stride angle comes with speed, higher speed higher angle. And please, do not try this last segment style of running. When u run or walk the body automatically twists slightly around itself meaning the shoulder moves forward and the opposite hip moves backwards. This stretches the fascia and ligaments around your core and loads these structures with energy like a rubber band being stretched and when u begin the cycle with the opposite leg the tension releases and creates energy propelling you forward. There is supposed to be a slight rotation of the lower leg as well acting in the same way as what happens around your core and also to protect the structures in the leg and knee. If this rotation doesnt happen the muscles has to work harder to bring you forward which in turn can cause injuries for example in the calves and shins
@lucasdales426
11 жыл бұрын
wow she does have good form, but what about David Rudisha's running style?? comparable?
@mrsleeprunner
12 жыл бұрын
@PUSSY100ish .I made it in May 2011. Thank you for your comments!
@Doriesep6622
11 жыл бұрын
What about running on a line? I don't understand. Should our feet hit the same track?
@mistaspot1
12 жыл бұрын
To me, it just feels REALLY weird to kick my leg that far back up toward my butt. But I guess that's because I'm primarily running on a treadmill. I suppose it's different when running on the street.
@sawtmac
7 жыл бұрын
you cant just increase stride angle without pushing with more power . Already more power means more speed
@mrsleeprunner
12 жыл бұрын
good luck, have fun, and relax!
@HSM10000Rocks
12 жыл бұрын
So if I practice all of these things I will run more efficiently? Were those other runners from Arizona State bad before you helped them and they became better after they fixed this? thanks -cat
@ChickenNoodle883
6 жыл бұрын
what does the phase "the hip dips too much" and what does "support" refer to?
@mrsleeprunner
12 жыл бұрын
...Also you must know that pros are more knowledgeable about running then amateur runners, they don't have secret information that the public doesn't know about. The possible confusion is the exformation in the video as the problem with the chi example that I put in the video is that it ignores your glutes, quads, and other muscles that play a major role in running.
@Thecrazygangstaboy
7 жыл бұрын
Why is the video not available anymore ?
@devonasmus5456
12 жыл бұрын
so you have any tips for increasing stride angle while running?
@MrScriven
10 жыл бұрын
Plz do this video avaiable in Chile, thanks
@dirtyharry205
7 жыл бұрын
that last lap is hell
@michaelhoefler5118
7 жыл бұрын
dirtyharry205 second to last
@sandro.amirana
6 жыл бұрын
Good video but it's too extended
@musicoscope
11 жыл бұрын
Thank you! Excellent!
@keaugoir
11 жыл бұрын
Never realized there's so much to just running. And probably more...
@mrsleeprunner
13 жыл бұрын
@Averagebum2 Mainly, I would like to say that I had to choose while making the video mid-foot or forefoot running, and i just picked mid-foot running because of the straight forwardness. But if forefoot running is done correctly(usually isnt) then it is just as good as mid-foot running. If you check my channel there is a link to a very good article that you should read about the biomechanics of running aka technique.
@Runnermartins
10 жыл бұрын
Excelente ! Muito bom !
@eevone2971
10 жыл бұрын
OHGOSH. I didn't know OneRepublic's song would came in the running video
@mrsleeprunner
13 жыл бұрын
@Averagebum2 wops. I forgot about that! When I did this video I was all for the pose method, but when I got a serious injury from barefoot running using the pose method. I did not believe in the pose method anymore. Anyway, that video segment still shows the concept of midfoot running, as it was suppose to! And that heel striking is bad.
@hovanect
11 жыл бұрын
Thank you very much :)
@bestonemusic
7 жыл бұрын
Nice try to put a video together not realizing that certain parts contradict each other. Lose pose method!!!!
@mrsleeprunner
13 жыл бұрын
@Averagebum2 First, he is minimizing vertical bounce and is landing on the front of the heel like a mid-foot runner. Also, im not sure where you found the pose method in my video(where did you find it)??? Anyway, after personally trying the pose method, i dont believe in it. But its not bad of an idea!. Continue on...
@295murase
9 жыл бұрын
Ryan Hall vs. Samuel Wanjiru
@ptkambo
11 жыл бұрын
After watching these videos does anyone have an opinion on the technique of running on the balls of your feet an heels not touching the ground?
@smileysmiley6931
5 жыл бұрын
R u seeing the video. Or listning the music.
@RapaFan
10 жыл бұрын
So why does Galloway advice to land on heel?
@bundw7811
4 жыл бұрын
few months ago my English was totally zero,but my boss offer me a full time
@LundMr1
9 жыл бұрын
It would appear, that the person at 3:58 still pushes of the ground with the hindleg. See how he extends instead of contracting in the last part of the movement? I could be wrong, but that looks like a push off :)
@thersten
8 жыл бұрын
I'm confused, if you don't push off with the rear leg how are you supposed to move forward?
@LundMr1
8 жыл бұрын
+thersten this video has a segment from a Pose Running clinic, and therefore i assume they are teaching Pose Method of Running developed by Nicholas Romanov. I don't think my english is good enough to explain exactly what happens, but. If you stand with both feet together and lean forward, what will then happen? You would fall and extend one leg to make sure it's not head first. If you contract the hindleg at the same time and repeat the circle, then you are running pose :) It's more complicated than just that, but it gives you an idea. It's the fall that produces speed - not the push. If you wan't to read more about this subject, then I suggest you read this article by Romanov :) www.researchgate.net/publication/5912442_Runners_do_not_push_off_the_ground_but_fall_forwards_via_a_gravitational_torque
@thersten
8 жыл бұрын
+Christian Hansen I agree that an efficient stride uses more glute and hip contraction than a toe push. but one cannot move forward in real world situations with wind resistance or going uphill or accelerating for that matter without kicking backwards
@LundMr1
8 жыл бұрын
+thersten so you are saying that the person on the video is running up hill with the wind in his face?
@thersten
8 жыл бұрын
+Christian Hansen in a sense, yes. friction is everywhere. in air resistance, in your hip joints and in the ground contact with the foot. there is no frictionless motion to simply roll down like a theoretical wheel on a hill. you have to push off.
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