How PRO runners run SLOW with amazing technique

Summary

This video breaks down how elite marathon runner Eliud Kipchoge's running form changes at different paces. It analyzes his posture, arm movement, and stride patterns, comparing his fast 4.5-minute mile pace to a slower 4-hour marathon pace. The video highlights subtle changes in his form, such as reduced arm swing and less vertical displacement at slower speeds. Despite these adjustments, Kipchoge maintains consistent elements of good running form, offering lessons on maintaining efficiency and preventing overstriding at various speeds for all runners.

Takeaways

• 🏃‍♂️ Posture is crucial at different paces; Kipchogi maintains an upright posture even at slower paces.
• 🔄 Arm swing changes with pace; a larger arc at faster paces and a smaller one at slower paces.
• 💪 Consistent elbow drive correlates with stronger extension of the rear leg.
• 👟 Avoid over-striding by maintaining parallel lines from hip to ankle at toe-off.
• 👣 Foot strike should be mindful; a midfoot or heel strike can reduce strain on the tibialis posterior.
• 🚶‍♂️ Even elite runners exhibit a more 'bouncy' stride at slower paces, impacting efficiency.
• 📉 At slower paces, there's a need for a sufficient foot clearance without excessive upward movement.
• 🔄 Vertical displacement varies with pace; smoother at faster paces compared to slower ones.
• 👟 Forefoot striking can lead to excessive strain on the tibialis posterior, especially with limited ankle dorsiflexion.
• ⏸️ Injured runners can benefit from heel raises or specific exercises to alleviate stress on the lower leg muscles.

Q & A

What is the main focus of the video script?

The main focus of the video script is analyzing the running form of professional marathon runner Eliud Kipchoge, particularly at different paces, and how it compares to normal running techniques.

What is the significance of Kipchoge's running form at a 4-hour marathon pace?

At a 4-hour marathon pace, Kipchoge's running form is examined to understand how it changes from his faster interval pace, specifically looking at posture, stride pattern, and arm movement.

How does Kipchoge's posture differ between fast and slow paces?

At a faster pace, Kipchoge maintains a nice and upright posture with a long extension pattern. At a slower pace, he still appears tall and upright but with a gentle forward lean, not as dramatic as the faster pace.

What is the importance of arm swing in running form?

The arm swing is crucial as it complements the leg movement. Kipchoge's arm swing has a larger arc at faster paces, helping with stride length and power, while at slower paces, the arc is shorter.

Why is the angle of the elbow significant in running form?

The angle of the elbow is significant because it affects the power and extension of the rear leg. A more powerful drive backward of the elbow correlates with better extension of the rear leg.

What does the term 'terminal stance' refer to in the context of running?

Terminal stance refers to the point just before the foot leaves the ground. The script emphasizes the importance of maintaining parallel lines from the hip to the ankle to avoid over-striding.

How does Kipchoge's foot strike differ between fast and slow paces?

At a faster pace, Kipchoge needs a bigger stride length, which involves picking his foot up higher and having a longer lever. At a slower pace, he doesn't need to lift his foot as high, maintaining a lower carriage.

What is the effect of a slower pace on Kipchoge's running form?

At a slower pace, there is a bit more bounce, and the running form might feel less smooth and efficient compared to a faster pace. However, Kipchoge still maintains control and avoids becoming heavy-footed.

Why is the height of the kickback important in running?

The height of the kickback affects stride length and how the knee drives through. It needs to be high enough to clear the ground but not so high as to cause unnecessary strain or inefficient running.

What advice is given to runners with limited ankle dorsiflexion?

For runners with limited ankle dorsiflexion, the advice includes mobilizations with movement and possibly using heel raises to offload through the posterior tibialis and reduce strain on the Achilles tendon or plantar fascia.

What is the role of the tibialis posterior muscle in running?

The tibialis posterior muscle plays a role in controlling pronation as the foot lands and loads. It works eccentrically to control the roll-inwards of the foot, especially in runners with limited ankle dorsiflexion.