I'm just a regular casual runner/splinter none competition. I didn't know there's a whole science behind running. Will try it out, thank you for this video.
Notice that when his arm is all the way forward, it is at his hip and not forward of it. This transfers momentum from his swinging arm to his hip and then forward thanks to his core stability. It is almost impossible to overstride with your arm tucked in and behind the midline of your through the hip.
Maybe that's just the way he naturally runs. If you take a look at Mary Moraa, for example, she runs the complete opposite of Ingebrigtsen. Changing your natural gait is risky and can bring about injuries.
You’re right it should always be done over time and in small steps. But I’ve seen so many athletes change gait and be better for it and with all the athletes I’ve known who compete at a high level, all of them have worked on their running form 😄 Some people are naturally more inclined to a better running form while others compensate with an insane VO2 max. I think the sweet spot is if you have both. That’s just my 2 cents. I don’t think I have all the answers, it’s just my experience 👍😄
Hey Nicklass, awesome content as always. The description of how to proceed with the “slingshot” drill wasn’t so clear to me. Any videos that we can reference to? Thanks!
I just tried searching for it, unfortunately it’s harder than I thought. The first drill is what’s called a “standing hip extension” but with the knee fully flexed. The second drill is like stepping into a lunge. But your focus is on extending the hip on the leg your standing on. The most common mistake is extending the lower back when you take a step forward. So to try and fight that, you can “squeeze” your bum. I hope it makes sense. I should’ve done a better job explaining with visuals 😄 And thanks 🙏
@@NicklasRossnerPT Overall I still think your content was very useful. I want to help a people understand the mechanics of running your video was spot on. Even for me (as an experienced runner)
I enjoyed this, good work! Small thing but I would've liked to see some other examples/athletes that share these key elements. And maybe also some counter examples just to keep it critical ( Cheiruiyot & Lokedi spring to mind but I'm sure there are many others).
@@christianlarsen8632 I tried searching for it earlier (in response to another comment) unfortunately it’s harder than I thought. Here is how I think about it: The first drill is what’s called a “standing hip extension” but with the knee fully flexed. The second drill is like stepping into a lunge. But your focus is on extending the hip on the leg your standing on. The most common mistake is extending the lower back when you take a step forward. So to try and fight that, you can “squeeze” your bum. I hope it makes sense. I should’ve done a better job explaining with visuals 😄 And thanks 🙏
@@NicklasRossnerPT i still dont get it. I guess i am too causal to understand this... Would really like a video on that as I jump way too much during running
The "4" is not about initiating the arm position. The movement comes from the shoulders countering core body rotation from the hips. The hips/core is where it starts and the arms mostly follow, and don't need unnecessary force unless you are sprinting. Similarly to your cue about bending at the ankles, that feeling should come from shifting your core mass forward instead. You likely have figured out the right feel for yourself already, but I worry that this advice would lead people to counterproductive form with movements that are initiated from the outside in.
Too much talking ... would have been better to show the form exercises yourself rather than describing them .. theoratically i may have learnt somethings but practically what i am doing wrong and what i should do to improve is still vague ..
Shorten your stride? My guy, Ingebritsen is getting around the track with about 190 steps/lap. That's 2+ meters per stride. You can imitate his form perfectly but if you don't have leg cannons and a 80+ VO2max, it ain't happening.
Trying to replicate this for anyone not running a 5k below 20 minutes Will feel super strange. You can’t run like this at lower paces. But some of the basic ideas are solid. Just please don’t try to change to much, you’ll get injured.
How can I get to sub 20 5k? Is more either: (A) more zone 2 important; (B) More 1km repeats/500m repeats etc. if so how many, how much faster than 5k pace?; or (C) longer tempo (i.e. 5-10k or longer?); also what is your mileage for the week? Any response would be hugely appreciated!! :) P.S: for context my current 5k is 21:20, I have done 21:20-21:40 about 7x in the last 2-3 months. I currently do 30k zone 2, about 6x 30 seconds fast sprints, 2x hill sprints, 1x1km at 17km/h, 1x0.5km at 19km/h and 1x 5k tempo (zone 3: 140-165HR, i.e. 2.5k at 140-145HR, 1.5k at 150-155 HR and 1k at 160-165HR).
You gotta use more demonstrations during explanations man. And some of your visualizations don’t really coincide with what you’re currently talking about either. Production is there and your data analysis seems to be accurate, just need a bit more cohesiveness for your content
Very helpful video with great techniques. However, on the slingshot segment, I don't understand why you couldn't just demonstrate it. The explanation just didn't work for me.
Ingebritsen absolutely has lateral movement when running, not sure how you came to the opposite conclusion. Watch from 1:49 time stamp of this video ua-cam.com/video/1WLZRi8RIlQ/v-deo.html&ab_channel=_Tempo_Running_
From a physics point of view thats wrong, gravity cant help you to run faster. Its only the tendency that you have to run faster to prevent you from falling
Yes you are correct. But the idea is that if your center of mass is tilted slightly forward, then you will feel like you will fall on your face unless you catch yourself with your next stride. This is supposed to be used as a cue to optimize the efficiency of your form.
although, for shorter distance say, 100m, 200m, 400m the main factor is the power delivered by the muscles of the legs, hip flexor, etc, gravity is also very important on the starting line!! just recall how the 100m runners prepare for their start!! they always bend forward and make use of the starting step!! obviously, that is the matter of gravity in order to help accelerating their speed in a shorter period of time!! when it comes up to or above 10k, the factor relies more and more on the conservation of energy of the whole body!! the more distant runner can make user of gravity , the longer he can maintain his fast speed, thus when it come to half or full marathon, the role of gravity plays a more and more important part to the finishing time!!
there are chess opening easier to understand than how to...run?! listen, lose weight through diet, than u will run faster and longer. but to break world record, that's a different story. forget about that
I hate these improvement videos that don't show you how to do what they are talking about. Also their are no drills listed that we can practice... Bad video
✅ FREE 7-Week Training Program to Run Faster with Less Effort: nicklasrossner.com/freetraining
Love your efforts sir
I'm just a regular casual runner/splinter none competition. I didn't know there's a whole science behind running. Will try it out, thank you for this video.
Notice that when his arm is all the way forward, it is at his hip and not forward of it. This transfers momentum from his swinging arm to his hip and then forward thanks to his core stability. It is almost impossible to overstride with your arm tucked in and behind the midline of your through the hip.
Great point
Ingebritsen as well as any other elite do NOT land under centre of gravity you are just selective in choosibg camera still...
The sling shot explanation is difficult to understand. Would be nice if there was some visual reference.
Yes, 100%
@@cai0 Video Idea? UA-cam Short?
Hip extension is pulling your knee back as far as possible.
Obrigado Professor ❤
Maybe that's just the way he naturally runs. If you take a look at Mary Moraa, for example, she runs the complete opposite of Ingebrigtsen. Changing your natural gait is risky and can bring about injuries.
You’re right it should always be done over time and in small steps.
But I’ve seen so many athletes change gait and be better for it and with all the athletes I’ve known who compete at a high level, all of them have worked on their running form 😄
Some people are naturally more inclined to a better running form while others compensate with an insane VO2 max. I think the sweet spot is if you have both.
That’s just my 2 cents.
I don’t think I have all the answers, it’s just my experience 👍😄
Hey Nicklass, awesome content as always.
The description of how to proceed with the “slingshot” drill wasn’t so clear to me. Any videos that we can reference to?
Thanks!
I just tried searching for it, unfortunately it’s harder than I thought.
The first drill is what’s called a “standing hip extension” but with the knee fully flexed.
The second drill is like stepping into a lunge. But your focus is on extending the hip on the leg your standing on.
The most common mistake is extending the lower back when you take a step forward. So to try and fight that, you can “squeeze” your bum.
I hope it makes sense. I should’ve done a better job explaining with visuals 😄
And thanks 🙏
@@NicklasRossnerPT why in the world didnt you record a demo?
@@RS-zp6hb I should have. But with a full time job and a family it’s hard to find the time. This UA-cam Channel is still just a hobby 😄
@@NicklasRossnerPT Overall I still think your content was very useful. I want to help a people understand the mechanics of running your video was spot on. Even for me (as an experienced runner)
@ I appreciate it 😄
Good information in this video. Thank you. Looking forward to dropping Ingebrigtsen at the next opportunity.
@@relax101mag 😂
I enjoyed this, good work! Small thing but I would've liked to see some other examples/athletes that share these key elements. And maybe also some counter examples just to keep it critical ( Cheiruiyot & Lokedi spring to mind but I'm sure there are many others).
Understood everything except the slingshot. Visuals would help.
Great blog. In reference to the slingshot procedure, it’s not very clear. Do you have a video were I can see it a little better? Thanks
@@christianlarsen8632 I tried searching for it earlier (in response to another comment) unfortunately it’s harder than I thought.
Here is how I think about it:
The first drill is what’s called a “standing hip extension” but with the knee fully flexed.
The second drill is like stepping into a lunge. But your focus is on extending the hip on the leg your standing on.
The most common mistake is extending the lower back when you take a step forward. So to try and fight that, you can “squeeze” your bum.
I hope it makes sense. I should’ve done a better job explaining with visuals 😄
And thanks 🙏
@@NicklasRossnerPT i still dont get it. I guess i am too causal to understand this...
Would really like a video on that as I jump way too much during running
The "4" is not about initiating the arm position. The movement comes from the shoulders countering core body rotation from the hips. The hips/core is where it starts and the arms mostly follow, and don't need unnecessary force unless you are sprinting. Similarly to your cue about bending at the ankles, that feeling should come from shifting your core mass forward instead. You likely have figured out the right feel for yourself already, but I worry that this advice would lead people to counterproductive form with movements that are initiated from the outside in.
Spot on. You don’t imitate orther peoples form since we are all built different.
Too much talking ... would have been better to show the form exercises yourself rather than describing them .. theoratically i may have learnt somethings but practically what i am doing wrong and what i should do to improve is still vague ..
exactly
For the slingshot, I need to pull back the knee that is raised?
Shorten your stride? My guy, Ingebritsen is getting around the track with about 190 steps/lap. That's 2+ meters per stride. You can imitate his form perfectly but if you don't have leg cannons and a 80+ VO2max, it ain't happening.
Trying to replicate this for anyone not running a 5k below 20 minutes Will feel super strange. You can’t run like this at lower paces. But some of the basic ideas are solid. Just please don’t try to change to much, you’ll get injured.
instead of more theoretic commentary show how these drills get done, bring some practical approach to it.
Great content...will you please demonstrate the slingshot? It's unclear
How can I get to sub 20 5k? Is more either: (A) more zone 2 important; (B) More 1km repeats/500m repeats etc. if so how many, how much faster than 5k pace?; or (C) longer tempo (i.e. 5-10k or longer?); also what is your mileage for the week? Any response would be hugely appreciated!! :)
P.S: for context my current 5k is 21:20, I have done 21:20-21:40 about 7x in the last 2-3 months. I currently do 30k zone 2, about 6x 30 seconds fast sprints, 2x hill sprints, 1x1km at 17km/h, 1x0.5km at 19km/h and 1x 5k tempo (zone 3: 140-165HR, i.e. 2.5k at 140-145HR, 1.5k at 150-155 HR and 1k at 160-165HR).
Wish a saw this before i ran my first marathon
You gotta use more demonstrations during explanations man. And some of your visualizations don’t really coincide with what you’re currently talking about either. Production is there and your data analysis seems to be accurate, just need a bit more cohesiveness for your content
Very helpful video with great techniques. However, on the slingshot segment, I don't understand why you couldn't just demonstrate it. The explanation just didn't work for me.
5 yrs from today, we will learn that form is 90 % genetic ...
Very funny, running form is not a conscious movement pattern that you should try to replicate. Efficient form is the result of a well trained athlete.
Really like your videos but I found this one quite confusing tbh…
Thank you for the feedback! I'll try to make it clearer going forward.
Ingebritsen absolutely has lateral movement when running, not sure how you came to the opposite conclusion. Watch from 1:49 time stamp of this video ua-cam.com/video/1WLZRi8RIlQ/v-deo.html&ab_channel=_Tempo_Running_
It is the pose method
From a physics point of view thats wrong, gravity cant help you to run faster. Its only the tendency that you have to run faster to prevent you from falling
Yes you are correct. But the idea is that if your center of mass is tilted slightly forward, then you will feel like you will fall on your face unless you catch yourself with your next stride. This is supposed to be used as a cue to optimize the efficiency of your form.
although, for shorter distance say, 100m, 200m, 400m the main factor is the power delivered by the muscles of the legs, hip flexor, etc, gravity is also very important on the starting line!! just recall how the 100m runners prepare for their start!! they always bend forward and make use of the starting step!! obviously, that is the matter of gravity in order to help accelerating their speed in a shorter period of time!!
when it comes up to or above 10k, the factor relies more and more on the conservation of energy of the whole body!! the more distant runner can make user of gravity , the longer he can maintain his fast speed, thus when it come to half or full marathon, the role of gravity plays a more and more important part to the finishing time!!
Bro discovered water. This is basic physics that I learned in high school
there are chess opening easier to understand than how to...run?!
listen, lose weight through diet, than u will run faster and longer. but to break world record, that's a different story. forget about that
Was a little confused on the hip slingshot one
Man either you’re fast or your not. Some of these techniques have nothing to do with it. SMH.
only talk. no example. i can not Imagine
Hmm. No, not like that. Checkout Fredrik Zillen.
Cannot compare lateral movements to riding a bicycle - thus - DISAGREE
Less Visual and Too much Talking ....
I hate these improvement videos that don't show you how to do what they are talking about. Also their are no drills listed that we can practice... Bad video