RUNNING FORM - 90% of Runners Must Fix This for Running Faster
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- Опубліковано 18 вер 2024
- Scott submitted some clips of his running form so that I could make some observations about his running technique. The running analysis in this video highlights some areas that a lot of runners need to work on to run faster for longer and prevent running injuries.
SUBMIT YOUR RUNNING VIDEO FOR ANALYSIS:
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FREE RESOURCE SHEET:
Download the quick resource sheet with links to exercises and info that will help you to fix the problems highlighted in this video:
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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Thank you James, This is Scott. You are spot on. I have had QL pain on and off and now I understand why.
Thanks for letting me give you the public feedback, Scott! Glad the analysis was well received and makes sense of what you're feeling. Now time to get those exercises done!
I have hip drop and focused on squeezing and hiking the hip on the landing side this morning and it helped! Although I fatigued quicker. Great tips!
This type of “case analysis” is very effective. Thank you
Glad you're enjoying these videos. More to come! I appreciate the support - thanks :)
My form is very similar to scotts, and i can get some runners knee on my right knee.
This is gold! Straighten that leg - free speed!
working in a running specialist store and from my perspective after around 2000 customers (usually an Appointment takes 1hour) In can say, that 80% of the people I saw have huuuge deficits in the gluteus medius. Even some 3:10h hours where it is basically non existent.
The QL is something I will definitely take another look on, amazing video!
Totally agree with your views. Learn to drill correctly will correct the posture.
Fantastic series! Thank you so much! I will probably make my own submission soon :)
These are great. What would also help with these videos is if you pointed us in the direction of simple exercises that could be done to address these problems. You mention them by name, but I am not sure what they are.
Glad you enjoyed the video, Stephen! There's a link in the description for you to download a resource sheet with links and an example workout with such exercises for you to try :)
If he is experiencing knew pain.....He needs to exercise on a elliptical and do 5 to 10 minute backwards peddling. You may think I'm stupid....but, my invention of getting rid of knee pain after tearing my meniscuses from about 1/8 inch on left knee and 3/8 inch on right knew. The right has healed faster than the smaller tear on the left knee. But, after doctors approach and injections of steroids and sugar jells only made the tear pains worse -- I figured out peddling backwards backwards on the elliptical I'm now up to 10 units of resistance backwards with 25 degree tilt. I alternate more or less degree and resistance all the time to give myself a great work out with usually 5 to 10 minutes twice an hour of elliptical workout. Meaning 5 to 10 min per half hour in the Mid-Range of the Elliptical. It really helps me bystep the pain and exercise more effectively.
There's a video floating around, called something like Bullet Proof Your Knees. They recommend walking backwards on treadmills and Elliptical to engage the stabilizer muscles around the leg joints that often get overlooked when we run.
Very good video! I experience sore, this usually manifest on longer runs.
I've not been able to film my technique yet, but I also experience exhaustion in lower back, so I have strong suspicion that glute medius activation is part of my issue.
Fantastic video! I need to get a video of my poor form as not only is my GT balance so uneven,.I waste a lot of energy going up and down. Loved this video and the plethora of useful advice accompanying it.
Glad you enjoyed the video! Yeah, get that video sent over and I'll have a look :)
What a Great analysis and Ressource !!
Glad you think so! Thx for the comment 🙂
Could you please make a video about shoes that you will recommend as a race day shoes based on body weight.
This is hard but YES please 🎉🎉
@@edwinpepito1498 actually one of my friend bought alphafly and he is around 98kg(215 lbs) he told me that he is not getting that much assistance from the shoe. Which makes sense as this shoe is developed by keeping mostly elite runners (2:30 marathoner) in mind and usually they are very light weight
No. You cannot choose shoes by body weight.
If you’re over 200 lbs than alphaflys and endorphin elite would be good options if you’re under than most upper shoes are good options endorphin pro 3/4 are good natural feeling shoe Vaporfly is a good propulsive shoe
Wide feet too!
Excellent video. Thank you
Hi James. Can you make a video on hamstring pull/tear starting at the sit bone. It’s been 3 months for me now and every time I run, my sit bone still hurts. Help me to run normal again. Ty
Spot on assessment. What program is that??
Thanks! Glad you think so. It's called OnForm.
@@JamesDunne thank you!
Awesome series!
Really pleased you're enjoying these!
I love this analysis! What software are you using to analyze the angles?
Thanks! Lots more where this came from. Watch this space. It's an app called OnForm.
I mean it looks like absolute zero hip action?! He is just moving the legs a little bit, but looks like the hip is completely frozen for some reason and he doesnt get any stride length at all?
Hey James, can you recommend an (online) trainer that can make good running analysis? I have no real trainer around me and would like to get someone to look over my form so i can learn the right way.
I had bouts of knee pain getting back into running over the last couple of years (ITB I suspect). Recently I've been doing alot of snc (strength and conditioning) which has helped, however it was clear my running style changed naturally due to the pain, to be less bouncy and a lot less vertical and I would bet my running looks exactly like this. My calves feel like they do a lot of work when going hard and looking at this, I think I can see why; because I'm giving the extra propulsion through pushing horizontally through the back toes to propel laterally, rather than using the bigger quads to propel more like a jump as such. I'd be nervous to alter my running style to be more efficient, as suggested, yet potentially trade off risk of reinjury.
Can we submit video for analysis without having the video posted on UA-cam at all?
Great Q! That's something I reserve for my Bulletproof Runners programme members. More info at bulletproofrunners.com
Nice eval. But, is it my imagination, or is there almost no lean from the ankle? Seems like the run is "all landing" and no push-off from glutes or forward lean from his ankles. Seems like "all landing" and no spring forward creates more vertical movement contributing to the hip collapse...???? BTW, these are great videos.
He has some forward lean from his ankle. It's not much, but it's enough for the pace he seems to be running in this video. The amount to lean from the ankle, as well as how high your heel comes towards your butt is greatly determined by your pace. If you watch a video of Kipchoge running at his easy pace, you'll see that his forward lean isn't as drastic and the same with how high his heel lifts up. The pace you're running will a lot of the times naturally cause certain changes in your form. There is no "one running form." A lot will be determined by the pace you are running. It's why it's important to train at a variety of paces. You can take someone who has amazing sprint technique and form, but put them at say an 8 minute mile pace, and they'll often not have great form at that pace.
I wonder if the level of hip extension depends on running speed, at least a bit.
We often see pictures of 'beautiful running form' with a straight leg during the push-off phase, but these are usually of elite runners.
If someone runs at, say, an 11-minute mile pace, wouldn't their hip extension be smaller?
To some degree, sure. But keep in mind that 90% effort doesn’t suddenly make you have outstanding form. There are a few elite and near elite runners that post their workouts on track. Even when they are moving at a much lower effort (still difficult for many of us) they maintain their form. That being said, I will concede that it’s possible that some speeds are too slow/low effort to make certain phases of the run gait as pronounced. BUT those phases shouldn’t come across as deficient in analysis.
In addition to the hip / glute med exercises, should he focus on his form while running? Or just run?
When elite distance runners run, there heel hits there arse. I fail to understand how they do this without bending their trailing leg. It won't happen stiffening it out. So, obviously, I am missing something here?
Indeed they do. It's not about *not* bending your knee... just about getting better triple extension as you come to the back-end of stance phase, before you then snap the heel up towards your bottom (if you're an elite!) during swing phase.
I've never felt so seen. Guess I'll have to stop blaming my side of the mattress for my back pain...
When are people going to realize that running on these giant bouncy house shoes causes problems, it doesn’t solve them?
Yes, my rotation is now boston 12 and adios 8
Exactly. This is problem number 1.
Not a problem for me. I have good rear leg extension, and I focus on hiking my transition-side hip as I raise the leg to minimize the swing rotation. Power comes from the glutes and quads pushing, not the hamstrings by trying to peel my way forward. Finished 5K today feeling as fresh as when I started.
You should have gone faster then. 😅
@@juanpared322 Haha true.
You were that kid in school…