I developed a bone spurs on my Achilles just got treatment for it and been running again on mile 5 now. Thank you for this info it means the world to me and give me strength mentally to keep going peace
With great respect, isn't the '90 degree angle' thing utterly disproven? Even the clips you show of "elite runners" show their arms at an angle far below 90 degrees. Mr Kipchoge's arms for example are around 50 degrees. Similarly the 'arms 'swinging forwards' thing - again, in the clip Mr Kiptun's arms are not 'pointing forward, they move across his chest, as is the case with many current champions.
Absolutely. I’m just here trying to simplify! The “roughly 90 degrees” and “swinging from the shoulder” points stated are meant to imply not to run around with a passive low arm carriage, or with arms clamped to the chest. I’ve covered the short lever arm carriage of many elites in previous technique vids. The rotation/counter-rotation of torso and pelvis is a more nuanced point, again covered in previous videos. From a coaching perspective, I find that asking a runner to be aware of where the arms are going from a back and forth perspective can do enough just to keep the hands gently moving towards the midline like Kiptum, Kipchoge etc, rather than across the body like Kosgei. Maybe I oversimplified in this one… it’s a hard balance to strike!
Thank you foe the reply. I'm not sure I deserved one, ha. I'm a beginner navigating the minefield of online advice and cherry-picking what seems consistent. Yes, it's a broad spectrum from 'Tom Cruise running arms' to Kosgei's 'almost touching the opposite shoulder'. The entire issue (as with most things) is so complex, and as always nuanced (pros and cons) it is indeed impossible to give one perfect set of universal 'fits all' instructions. Your videos are most helpful and my comment was by no means critical of this video, just politely raising a 'counter' point. Thanks again.@@JamesDunne
@@sonada5933 It also depends on what kind of running you're doing. The arm swing becomes far more pronounced if you're sprinting compared to marathon running!
Can get interesting when you look at any individual and their style too. A lower arm may have a mechanical benefit to a set of strides, but K. And his coach may have workshopped bicep fatigue over a race and made a compromise.
Thanks James for this video. A timely reminder for me and tips on how to increase stride length which is what I need to do. I will focus on comfortable knee drive. This might help me not look and run like an old plodder! 😊
I am finding that when the knee drive is sufficient, it will feel like I am either lifting my knee too high or just high enough. The foot strike is feather-light because the hip flexor is still engaged giving a controlled foot lowering to the ground after the knee drive is complete. My knee drive foot begins to skid the pavement during the drive if the hip flexor is not lifting knee high enough, or if I let my leg pendulum forward without using hip flexor.
I am not great runner yet, but its imortant to keep up with paced run on full/ultra marathon course during those race🤔🤔 If person gets 8:30 warm up for few miles, try to keep running for under or close to 8:00 mile paces🫣 Just my guessing but prefer to reduce record, mix places to run for prepare marathon races as track field, hills, treadmill... If I need to know more, I'll appreciate to hear more
In order to prevent injury and run safe for long distances are form with mid-foot, correct? while one foot directly touch floor when upper body is above, bring other foot closer to repeat strides to reduce spread out/ cramps while running🤔-> which happened during my last full marathon races I've been participated
You want to be a good runner and break the record forget about all these videos and the techniques . all you need is loosing weight .be skinny and practise .run run run .you will be fast strong and good .im 50 years old .i run 5k in 19 minutes ❤️
The clip of the runner at 4:47 doesn't fit in, that's quite bad form. Arms swinging across the body and massively overstriding. Also that person is sprinting, not running.
Do everything in your possibility to not run naturally according to your morphology and spend your life trying something you are not made for. good luck :)
Have try to measure all this things when you’re running? 😂 The worse way to run properly is to think so much about running. Running is natural, we didn’t see any improvement in technique since… never. Is only a matter of practice, and practice, and practice: easy pace allows for feeling relaxed and good posture. Tempo runs allows you to maintain effort under control, and starting to lean balance when movement take more amplitude. And finally some little moments of over threshold paces allow you to feel power, still under posture control. We’re made for walk and run, thinking about it usually don’t improve the thing, is not like swimming. I think the problem of leaning forwards (breaking the hip alignment) is due to fatigue. Most people run too fast and not so often to allow themselves to run as natural as breathing. If you construct your basis solidly (basis are always the pace less than 70% MHR the whole run, I mean always under this 70% not an average: you must begin your session at 65% or less because cardiac drift), you will run with good posture. Tempo always below threshold effort, running so close to the threshold increase fatigue rapidly and disturbs posture and concentration. Many runners obtain a threshold value from tests and after they run exactly at this pace, but is much better to work 5% slower, or 10-15 sec/ km above threshold. Speed should be practiced just over threshold in endurance running: 10k pace or just 5 seconds/ km. Also I see many runners training sprints at 1500 or 800 pace without learning to run at 10k pace confidently. Make all these good trainings and posture, cadence and balance will soon arrive! 😎
Running is natural, true. But please don't forget a lot of people go decades or more without ever running before fitness becomes a priority. So they unconsciously develop very bad habits due to lack of practice for extreme lengths of time. As a lifetime athlete and veteran, I want to agree. But only when it comes to those of us who have been training our whole lives. Some people are really at rock bottom and literally dont even know how to run.... or straight up cant due to their size, weight and/or flexibility.
@@voraxumbra1 they are not going to improve thinking about leaning forward when running, at the same time aligning the torso with the hips, surveying the strides per minute… I’m physiotherapist and runner since 20 years and nobody learn to run as this. We have some drills, exercises to practice posture, etc. but never intellectualizing the biomechanics of running. Sometimes, when needed and under external regard, we correct one single little thing. Even athletes in competition don’t perceive very well their own theoretical alignment, since is barely impossible in a subjective frame of reference. Simple tips are: “run looking forward”, “try to grow”, “feel the swing of the legs and arms”. It will be funny to say to an athlete: “try to put your average footprint at the prolongation of a hypothetical line which is the resultant of the mean reacting forces value from the floor”
this videos tells you nothing, some general advises, not any specific exercises how to achieve good form, the key is specific stretching of hip flexors to have longer stride. Forward lean is bullshit
I developed a bone spurs on my Achilles just got treatment for it and been running again on mile 5 now. Thank you for this info it means the world to me and give me strength mentally to keep going peace
With great respect, isn't the '90 degree angle' thing utterly disproven? Even the clips you show of "elite runners" show their arms at an angle far below 90 degrees. Mr Kipchoge's arms for example are around 50 degrees. Similarly the 'arms 'swinging forwards' thing - again, in the clip Mr Kiptun's arms are not 'pointing forward, they move across his chest, as is the case with many current champions.
Absolutely. I’m just here trying to simplify! The “roughly 90 degrees” and “swinging from the shoulder” points stated are meant to imply not to run around with a passive low arm carriage, or with arms clamped to the chest. I’ve covered the short lever arm carriage of many elites in previous technique vids. The rotation/counter-rotation of torso and pelvis is a more nuanced point, again covered in previous videos. From a coaching perspective, I find that asking a runner to be aware of where the arms are going from a back and forth perspective can do enough just to keep the hands gently moving towards the midline like Kiptum, Kipchoge etc, rather than across the body like Kosgei. Maybe I oversimplified in this one… it’s a hard balance to strike!
Thank you foe the reply. I'm not sure I deserved one, ha. I'm a beginner navigating the minefield of online advice and cherry-picking what seems consistent. Yes, it's a broad spectrum from 'Tom Cruise running arms' to Kosgei's 'almost touching the opposite shoulder'. The entire issue (as with most things) is so complex, and as always nuanced (pros and cons) it is indeed impossible to give one perfect set of universal 'fits all' instructions.
Your videos are most helpful and my comment was by no means critical of this video, just politely raising a 'counter' point. Thanks again.@@JamesDunne
@@sonada5933 It also depends on what kind of running you're doing. The arm swing becomes far more pronounced if you're sprinting compared to marathon running!
Can get interesting when you look at any individual and their style too. A lower arm may have a mechanical benefit to a set of strides, but K. And his coach may have workshopped bicep fatigue over a race and made a compromise.
also the "land under the center of mass" . just impossible while running
To say "simple" is a bit misleading. Forward lean requires months of strength training and practice to achieve.
agree, i learned that the hard way during my time trial, my lower back feels like im a 80 y.o while running 😂
Not that difficult actually as runners should strength train anyway
It’s a long way to the top if you wanna rock n roll
Simple doesn’t mean easy
@@peterhauer8652exactly
Everyone says why to lean the whole body forward, no one says how
Thanks James for this video. A timely reminder for me and tips on how to increase stride length which is what I need to do. I will focus on comfortable knee drive. This might help me not look and run like an old plodder! 😊
Great tips. Thank you. 😊
Very helpful. I’ll study this
I am finding that when the knee drive is sufficient, it will feel like I am either lifting my knee too high or just high enough.
The foot strike is feather-light because the hip flexor is still engaged giving a controlled foot lowering to the ground after the knee drive is complete.
My knee drive foot begins to skid the pavement during the drive if the hip flexor is not lifting knee high enough, or if I let my leg pendulum forward without using hip flexor.
WOW THANKS now i cannot get hurt but THANK YOU!
I am not great runner yet, but its imortant to keep up with paced run on full/ultra marathon course during those race🤔🤔 If person gets 8:30 warm up for few miles, try to keep running for under or close to 8:00 mile paces🫣 Just my guessing but prefer to reduce record, mix places to run for prepare marathon races as track field, hills, treadmill... If I need to know more, I'll appreciate to hear more
In order to prevent injury and run safe for long distances are form with mid-foot, correct? while one foot directly touch floor when upper body is above, bring other foot closer to repeat strides to reduce spread out/ cramps while running🤔-> which happened during my last full marathon races I've been participated
very cool video
Foot landing bellow bending knee... which knee? Same foot or bellow bending knee of the opposite leg..?
Road Running vs Ground Running
Which is more effective
You want to be a good runner and break the record forget about all these videos and the techniques . all you need is loosing weight .be skinny and practise .run run run .you will be fast strong and good .im 50 years old .i run 5k in 19 minutes ❤️
why nobody is talking about huge difference of vo2max of elite runners with what mere mortals like us posses
I mean I think that’s just assumed haha?
They do, but it's not biomechanics, right?
Nearly all the runners in the video have their arms crossing to the centre of their bodies. Which contradicts the audio
and initial landing of the foot in front of the hips, not under it
Elites get injured as much as recreational runners
Easier said than dunne lol.
Nahh if you work more than you use your phone, id say this is pretty simple and damn easy.
I don't think anyone swings their arms straight forward and back except maybe a T1000 in full pursuit mode.
0:16 oh this aged… like milk… RIP.
Such a tragedy 😢
It would have been better if you actually show how to do that instead of just random people running
They are the best examples, not him, everyone has different body type.
The clip of the runner at 4:47 doesn't fit in, that's quite bad form. Arms swinging across the body and massively overstriding. Also that person is sprinting, not running.
Looks like running to me 😂 that shit is slow.
Do everything in your possibility to not run naturally according to your morphology and spend your life trying something you are not made for. good luck :)
These videos are so annoying.. Stop waffling. Last video I'm watching from this guy.
Have try to measure all this things when you’re running? 😂
The worse way to run properly is to think so much about running.
Running is natural, we didn’t see any improvement in technique since… never.
Is only a matter of practice, and practice, and practice: easy pace allows for feeling relaxed and good posture.
Tempo runs allows you to maintain effort under control, and starting to lean balance when movement take more amplitude.
And finally some little moments of over threshold paces allow you to feel power, still under posture control.
We’re made for walk and run, thinking about it usually don’t improve the thing, is not like swimming.
I think the problem of leaning forwards (breaking the hip alignment) is due to fatigue. Most people run too fast and not so often to allow themselves to run as natural as breathing.
If you construct your basis solidly (basis are always the pace less than 70% MHR the whole run, I mean always under this 70% not an average: you must begin your session at 65% or less because cardiac drift), you will run with good posture.
Tempo always below threshold effort, running so close to the threshold increase fatigue rapidly and disturbs posture and concentration. Many runners obtain a threshold value from tests and after they run exactly at this pace, but is much better to work 5% slower, or 10-15 sec/ km above threshold.
Speed should be practiced just over threshold in endurance running: 10k pace or just 5 seconds/ km. Also I see many runners training sprints at 1500 or 800 pace without learning to run at 10k pace confidently.
Make all these good trainings and posture, cadence and balance will soon arrive! 😎
Running is natural, true. But please don't forget a lot of people go decades or more without ever running before fitness becomes a priority. So they unconsciously develop very bad habits due to lack of practice for extreme lengths of time. As a lifetime athlete and veteran, I want to agree. But only when it comes to those of us who have been training our whole lives. Some people are really at rock bottom and literally dont even know how to run.... or straight up cant due to their size, weight and/or flexibility.
@@voraxumbra1 they are not going to improve thinking about leaning forward when running, at the same time aligning the torso with the hips, surveying the strides per minute…
I’m physiotherapist and runner since 20 years and nobody learn to run as this. We have some drills, exercises to practice posture, etc. but never intellectualizing the biomechanics of running.
Sometimes, when needed and under external regard, we correct one single little thing.
Even athletes in competition don’t perceive very well their own theoretical alignment, since is barely impossible in a subjective frame of reference.
Simple tips are: “run looking forward”, “try to grow”, “feel the swing of the legs and arms”.
It will be funny to say to an athlete: “try to put your average footprint at the prolongation of a hypothetical line which is the resultant of the mean reacting forces value from the floor”
this videos tells you nothing, some general advises, not any specific exercises how to achieve good form, the key is specific stretching of hip flexors to have longer stride. Forward lean is bullshit
All are age 25 or less...and already in practice
It's all about genetic