10 Minutes to Fix Your Running Form

Summary

In this video, former professional athlete and Elite performance specialist Nicholas shares tips to improve running form for increased speed and reduced injuries. He identifies common mistakes, such as over-striding and incorrect foot landing, and explains how to correct them. Nicholas emphasizes the importance of both side and frontal views for a comprehensive assessment and introduces a simple hack: increasing cadence by 10% to automatically correct many form issues. The video promises immediate improvements and sets the stage for further training advice.

Takeaways

• 🏃 Fixing your running form can lead to faster speeds, less effort, and fewer injuries.
• 👀 Signs of incorrect running form include inefficient movements and potential for injuries.
• 👨‍🏫 Nicholas, a professional athlete, physiotherapist, and performance specialist, shares his expertise on running form.
• 🔍 To assess your running form, start from the feet and work your way up.
• 🦶 Over-striding and incorrect foot placement can create unnecessary forces against you.
• 👟 Dorsal flexion of the feet is not recommended for long-distance running unless you're a sprinter.
• 🌟 A good running form minimizes resistance and maximizes forward propulsion.
• 👀 Most people benefit from a midfoot strike, but individual biomechanics can vary.
• 🦵 Lack of knee drive and hip extension are common mistakes that reduce running efficiency.
• 👥 Frontal view analysis is crucial for identifying issues like inward knee movement and hip alignment.
• 🎥 Filming yourself running and increasing your cadence by 10% can help correct many form issues.

Q & A

What is the main benefit of fixing your running form?

Fixing your running form allows you to run faster for longer with less effort and fewer injuries.

Who is the speaker in the video?

The speaker is Nicholas, a former professional athlete, physiotherapist, and Elite performance specialist.

How quickly can you expect to see improvements in your running form?

You can see improvements immediately, but it might take a short period of adjustment before the new form becomes natural and easy.

What is the definition of good running form according to the speaker?

Good running form minimizes the resistance that needs to be overcome and maximizes the force that propels you forward.

What is the first thing to check when assessing running form?

The first thing to check when assessing running form is ankle dorsiflexion and how the feet hit the ground.

What is the recommended foot strike for long-distance running?

The recommended foot strike for long-distance running is midfoot, but it can vary depending on individual biomechanics.

Why do most forefoot runners tend to have Achilles issues?

Most forefoot runners tend to have Achilles issues because of the significant force their Achilles tendon has to overcome at each step.

What is the significance of big toe dorsiflexion in running form?

Big toe dorsiflexion is unnecessary and can lead to wasted energy and ruined shoes.

Why is it important to have your feet land close to your center of gravity?

Landing close to your center of gravity reduces the force created against you, leading to more efficient running.

What is the critical step that most people miss when discussing running form?

The critical step that most people miss is analyzing running form from the front, not just from the side.

What is the 'powerful hack' suggested for improving running form?

The 'powerful hack' suggested is to film yourself running, increase your steps by 10%, and then film yourself again to see improvements.

Why is it important to have a frontal view of your running form?

A frontal view of your running form allows you to see issues like inward rotation at the hip, arm movement crossing the midline, and feet crossing the center line that are not visible from the side.