Save Yourself Injuries by Learning How To Run Properly
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- Опубліковано 7 жов 2024
- There are things we can do to run better. And by better I mean more smoothly, faster, and picking up less injuries. And we can learn directly from the Elite's too! So i'm breaking down 5 technique points that ELITE athletes do consistently that we can look at and potentially use to help us be better all round runners
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I love how you include other running UA-camrs in your videos Ben. It just goes to show there's room for everyone in this space, good on ya!
I tried to actively increase my cadence 10 min a week with a metronome to 175 (I am tall) a while back and it really helped me with overall form and a stiff knee. Might not work for everyone but I think it’s worth a try because it’s such an easy thing to do! Thanks for the great videos!
Thanks so much Maxim. Really glad that worked for you. I did similar a few years back and really felt the benefit 😊
This is, as usual great stuff. I try and do so much of this form correction when i run, actively thinking about keeping my shoulders relaxed, landing quietly so i am not slapping the ground, landing underneath me, standing tall, being upright etc etc. Then some photographer at a race captures me and i look like the Hunchback of Notre Dame running in snow shoes on sand. In my mind, im a Gazelle, reality is not quite so pretty. Its definitely a long term work in progress.
Ha ha I feel you. If you’ve seen my “race face” then you know most pictures are NOT kind on you 😂 we select the ones that make us look good 😂
Absolutely amazing Mr and Mrs Bridges you are certainly keeping me motivated throughout hard times. Running in that hear out there is no joke. I did one race in uk this year 2023 in the heat and felt very drained. Keep the life process relationship coming because as long as your running I will too now .
6:55 that form is Majestic!
I haven’t looked at what’s at 6:55 but can only assume it’s a clip of me 😉😂😂
I had to learn very early on not to clench my fists, because whenever I do, my shoulders stiffen up and I tend to raise them, almost like I was doing a traps workout, then I feel my breathing constricted. When I catch myself doing it, I take a deep deep breath, exhale as if I was literally dropping my shoulders to the ground then I open my hands. And everything’s back to a relaxed state.
Great video, Ben!
This is so important. For years I struggled with injuries due to poor form (I didn't know this at the time and was advised by doctors to stop running), but have had only minor niggles since I worked on my running form. Top tip for cadence; go for small increases and download a 'cadence playlist'; my cadence was 160/65, but listened to a 170 playlist and it just worked!
Cheers Ben just a gentle reminder to take a good look at myself as I so easily fall back into bad habits 👍
Thanks Kieron, yes we can all benefit from a little look at ourselves from time to time 😊
Great insight Ben, thank you. I am reading a book at the moment about Ultrarunning and there is a runner called Camille Herron who has a very strange running style due to an inverted tibia amongst other issues. She ran a sub 12 hr 100 mile ultra with this shuffling technique and has been running 100 miles every week consecutively for the last 11 years. If it works,it works.
Excellent advice as always. Bill Rodgers was another famous runner who swung his arms over his midline. Yet, this didn't stop him from winning several Boston marathons. I remember a story that said his coaches tried to change his arm swing only to realize he was slower with the "corrected" swing. I do agree that you should not swing your arms across your midline, but there are certainly acceptions to that rule, which you pointed out. Thanks!
นี้เป็น vdo ที่ดีและมีประโยชน์มากๆขอบคุณครับ
This is a very good and useful vdo, thank you.
I ran a 10k and I didn't want to throw my water cup into the woods, so I carried it the rest of the way. it actually felt like it relaxed me and made my run a little easier. interesting!
Great set of reflections here, interesting to see the varieties in form amongst athletes and how there’s not a one size fits all approach to form
Love your videos mate 👍 underated channel
Thanks Shaun 😊
Completed tips here, nice vid.
Thanks so much 😊
I’ve seen a video of an elite that ran in one of the same marathon as Eliud land on heels and he still runs wonderfully.
Yes, Kosgai is a heel striker too but one of the best in the world so it’s not a hard and fast rule 😊👍🏻
Good stuff! Mary's gait always looks so smooth as if there's almost zero impact.
I've never had caramel short bread! So, shall I DM my address? hehe! Love the video (per usual)!!!
Thanks so much Chad! Oh and also, you haven’t lived!! Ha ha you just find some 😊😂
Great tips Ben! I like how you showed good and bad examples of form. In my mind, I think my form is pretty good but after seeing race pictures, I can usually detect a lot of problems. I tend to over stride (a lot) and I have a lot of upper body rotation, especially if I am trying to push the pace. Also my stride rate has gotten a lot slower as I've gotten older. I think "form" is very hard to change though and it takes a lot of time. Maybe a tips and tricks video to show how you can go from a poorly formed runner to one that is runs better? Perhaps some drills / mental queues. Some of the pros definitely have some quirks that aren't super efficient but obviously it works for them. Always interesting studying this. As always, great view and I loved how you put it together.
Thanks Eddie. Yes a good idea. Maybe a video on the actual HOW of changing your form would’ve a good one! Great shout. It’s possible but exhausting and time consuming.
Hello Eddie. I'd recommend video taping yourself from the side and front (if a friend can hold your phone and record for you, it's even easier). Get in a decent warm-up run first, then continue running how you naturally run. View the footage, especially if you can slow it down, and see if you can pinpoint anything you think you should improve. Run another 10 minutes or so focusing on only one thing you're trying to improve and record another video. This immediate visual feedback helps reinforce what you're trying to do. If your form looks better and more importantly feels better, you could heading the right direction.
I don't think people realise that driving your elbows down while running is one of the best ways to help stability and speed
Great video and advice, thanks :-)
Thanks so much 😊
Got me looking at my last run which was an easy run with 5x250m surges. Average pace for the 5 was 3'45"/km cadence 199 to 204. I'm 5'4".
Thanks for another great video. Regarding Cadence perhaps you can help? I have always failed to understand the relevance of these studies on top runners running well under 5 min miles so unsurprisingly have a very high Cadence but note also a very long stride length being applicable to the rest of us. So to run very fast you need a high turnover and a long stride, no surprise, but why just take the high Cadence part and suggest from these studies that any runner regardless of speed should have such a high Cadence. As speeds slow then shouldn’t both stride length and Cadence reduce? So for most runners perhaps the target should be say 160 to 165 strides a minute but increasing to 170+ during speedwork.
Thanks Steve 😊 I wouldn’t look at cadence as a way to increase speed per se. For example Mary and I increase our speed in different ways. When Mary speeds up her cadence increases proportionately but when I speed up my stride length increases so cadence stays the same. For the purposes of this video I’m talking more about a higher cadence reducing the risk of injury as there will be less proportionate force per step with a higher cadence. But it’s very individual. I just would caution against thinking that stride length and cadence always increase or decrease together. Hope that makes sense?
Jim Walmsley is also a good example of a very successful runner with a comparatively low cadence.
Very true! 😊
Hey Ben you're looking good. I have a question to you. What exacly is the name of your garmin running watch? I found your channel a week ago by exitend and i absolutly loving it
It's in the description. Garmin 920xt
God loves y’all
❤💚
Comment for an older video from a few years ago (12 week plan for Half Marathon). In that plan you have only one day of strength training. I'm wondering if you have changed your opinion since then and would add two days of strength, at least in the first block of training.
I'm older (56) and feel I need to build/keep the strength since my cardio conditioning is pretty solid at this point. Like it is mentioned in another video (don't think yours, though) with veteran runners, it's not the aerobic capacity that breaks down in long runs, but the mechanical and muscle endurance.
When u say "under a flexed knee" do uran a "bent" knee?
If it’s where we land (and it is), then overuse is really misuse. Anything true here is all from Pose Method
Very wise words 😊
Took your advice on my first run. I’ve regularly been walking 12 miles and on my first run I went 7 miles I have almost no muscle soreness but the outside of my legs in the knee area have been sore going up and down steps, hills, sitting, and standing. Is there anything you can tell us about that? There’s no pain just soreness
Soreness/stiffness is often the first warning sign to pain or injury. It may be an indication you did too much too soon. I would say 7 miles for a first run is pretty punchy in the scheme of thing. I’d drop it down a fair bit and maybe even follow a structured run/walk 5k plan. You’re in it for life so there’s no rush 😊
Taller people that have naturally lower cadence from 180 means they are less efficient. The physics (and lab tests) prove that 180 is optimal spm regardless of height. That being said, 180 spm doesn't always equate to better performance because of fitness level vs. speed/distance attempted. Therefore, runners slow down to maintain performance and inadvertantly do this by reducing cadence instead of shortening stride.
Could you direct me to these tests?
@@tobyk8125 Here is a link that describes what I posted in more detail. My comments in the link describes the "math" behind why 180 is the optimal cadence. The first 10-15 mins. discusses how optimal cadence is mostly fixed for what is most efficient for all runners. Hope this helps.
ua-cam.com/video/_KW6umYCXE4/v-deo.html
Note: On occasions, youtube prevents links from posting. So, you can also search for the link using "Boost your speed and endurance with The Flow method Richard Diaz" as key words.
Question if that's ok. I started jogging/running too years ago. I'm 6ft1 and Garmin watch says I have a stride of 1.03m and cadance of 163. 5k pb is 25:59. I'm 39. Should I work on trying to get my cadance to the 180mark or is what I'm doing ok?
Thanks
@@pierce9128 Changing cadence (alone) does not make you faster. Increased speed is a combination of efficiency in running (of which cadence is one factor) and effective use of propulsive power. The short answer to discovering how to run faster is found in a pyramid of changes done over time and gradually increasing cadence is likely to help ... provided it doesn't accidently create other problems such as overstriding.
Sorry if I repeat myself, but why the straight arms when you run?
I didn’t know I did have 😂
@@ThisMessyHappy Keep up the good work!
And if you'd ever like to try some "bent arm" running try some "crossing arms behind your back with help of a pole" kind of stretching for preposition.
What is flex knee?
I have yet to receive my caramel shortbread.
I understand not crossing the center line and keeping relaxed hands but does the shoulder control your forward motion and cadence and do you elbow backwards, slightly twisting the upper torso? Thanks
I always have stiff arm when running, but only in my left arm. I don't know why. I've tried not clenching my fists, consciously relaxing my left shoulder (my right one always feel more relaxed), etc. Still not working. I suspect I might have wear my watch too tight and halted the blood flow, but then when I tried running without a watch, my left arm is still stiff. Most of the times I get that pins and needles feeling, or paresthesia. Really frustrating..
anyone has any tips for this?
thanks
Question for the hive mind. When I'm jogging/running to control my self talk and thought of quitting I use a count. To either 4 or 8. 4 count if I want to increase pace and 8 count to maintain pace. Is this ok to do, or any tips on keeping the monkey quite.
Thanks
Pierce, I sometimes give the athletes I coach mindset run sessions to try to keep them in the now. Try one of these - go out for a run but every time you start thinking about something negative or anything you don’t want to think about you have to speed up. Only slightly. But you’re only allowed to slow back down when you’re only thinking of your running technique and no other thoughts. It’s a trick to trigger you back in to the now and also a fartlek session.
Or another one is you have to think of 1 thing you’re grateful for every km of your run. So if you are doing a 10k then you need to finish the run with 10 things 😊
@@ThisMessyHappy thank you, great plans. Am definitely going to use them.
I'm averaging 220 cadence up to 250 if I make an extra effort like tempos I'm 5'9 1/2. Is this normal? I tried researching about it the higher cadence the better cause you're less injury prone. But, I'm also a firm believer that too much of everything is bad. I also tried training with a metronome tried hitting 190-200 to lessen it, but I was having a hard time and I ran slower. I'm using Garmin Forerunner 255. Any information about this would be truly helpful.
100% running with imaginary Pringles in my hand next time i head out
I just subscribed, but wtf is a short bread?
It is life blood. You must go and find some immediately 😂 caramel shortbread, caramel slice or millionaires shortbread. All the same thing and all delicious with coffee!! 🤟🏼
Don't taunt me with my favourite bakery good you monster
Ha ha I’m only taunting myself as I can’t get any out here 😫😂
I am sorry, this must be deeply traumatic for you 😢
Can't learn how to run you just run, fast way to a injury is trying to change, being unfit gets you injured. Younger fit I never had one injury now older and getting back to jogging getting shin splints. its because I'm unfit and over training.
I’d disagree with this, Luke. A fast way to injury is trying to change if you don’t usually get injured. But a good way to avoid injury, if you pick up things like shin splints, is a mixture of technique work and gradual build. Yes it happens when you’re not yet fit and over train but it can also happen to runners with a technique that needs looking at. A lot of pro’s spend time on their technique. Not all. But a lot.
Not a lot that's a fact. Spend more time on what training works and nutrition. Bad advice telling avg runners to change how they run.
@@lukevirtualgameruk3523 Hi Luke, first of all please read this in the spirit it is intended. All positive and no negativity. I don’t mind a good open discussion about opinions. But remember, they’re opinions.
Firstly, I’d say almost all top athletes focus on their technique. What do you think drills and strides etc are? They’re technique work.
Secondly I never told average runners to change the way they run. And never would. I’m very careful in the way I word things. My point was, if you don’t regularly pick up injuries then your technique works for you. If you regularly pick up injuries then one avenue to explore is some common technique faults and how to tweak them to help. Telling runners to change the way they run is very different to that.
All my opinion of course. And thank you for yours too 😊
@@ThisMessyHappy Respect fair enough, I just finished 9 miles and feel great a few weeks ago shin splints and really feeling it, like I said a lot of injuries are from being unfit not having the strength in the muscle takes time. Just my opinion. also I don't believe in following plans as everyone different you have to find what works for you.