How PRO runners run SLOW with amazing technique
Summary
TLDRThis 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.
Outlines
🏃♂️ Analyzing Kipchogi's Running Form at Different Paces
The paragraph discusses the running form of professional marathon runner Eliud Kipchogi, particularly comparing his form at a fast pace of 2 minutes 47 seconds per kilometer to a slower, more recovery pace of roughly 4-hour marathon pace. The analysis focuses on posture, upper body carriage, and stride pattern. At the faster pace, Kipchogi maintains an upright posture with a long extension pattern, while at the slower pace, he still exhibits an upright posture but with a gentle forward lean. The paragraph also examines his arm swing, noting that the arc of the swing changes with pace, with a larger arc at faster speeds. The importance of not over-striding and maintaining a short angle at the elbow is highlighted, as is the connection between arm movement and leg extension.
👟 Maintaining Efficient Running Form to Avoid Over-Striding
This section of the script emphasizes the importance of maintaining an efficient running form to prevent over-striding. It uses Kipchogi as an example, showing how he maintains parallel lines from hip to ankle at toe-off, even at a slower pace. The paragraph contrasts his form with another runner, highlighting the difference in stride angle and the potential for over-striding when the shin comes through vertical. The discussion also touches on the height of the kickback and how it changes with pace, with Kipchogi needing to pick his foot up more at a faster pace to achieve the necessary stride length.
🌟 Scaling Running Form with Pace and Efficiency
The script continues with an examination of how Kipchogi's running form scales with different paces, noting that he appears smoother and more efficient at a faster pace. Even at a slower pace, which is considered easy for him, Kipchogi avoids becoming plotty or heavy-footed, maintaining control over his form. The paragraph suggests that runners should strive for a relaxed form that doesn't become lazy or inefficient, regardless of the pace.
👟 Addressing Forefoot Striking and Its Impact on Injuries
In this paragraph, the focus is on a subscriber's running form, particularly the forefoot striking that can lead to injuries like tibial posterior tendonopathy. The analysis points out that the runner's heels barely touch the ground, which can be hard on the calves and other lower leg muscles. The paragraph discusses the importance of allowing the foot to load flat to reduce pressure on the forefoot and suggests mobilization exercises and the use of heel raises as potential solutions to help runners with stiff ankles achieve a more balanced foot strike.
Mindmap
Keywords
💡Running Form
💡Posture
💡Stride Pattern
💡Arm Swing
💡Terminal Stance
💡Over-striding
💡Foot Strike
💡Cadence
💡Injury Prevention
💡Efficiency
💡Heel Raises
Highlights
Comparison of running form between elite marathoner Kipchogi's fast pace and a slower, more common pace.
Maintaining an upright posture and efficient stride pattern at slower paces.
Observation of arm swing and its relation to stride length at different paces.
Consistency in running form despite changes in pace, emphasizing the importance of maintaining form.
Importance of not bending forward at the waist and maintaining a gentle forward lean.
Analysis of the arm swing arc and its impact on running efficiency.
The relationship between arm movement and leg extension, preventing a disconnect in running form.
Maintaining parallel lines from hip to ankle to avoid over-striding.
Kipchogi's ability to maintain form even at a slower pace compared to his marathon personal best.
Differences in kickback height and foot carriage between fast and slow paces.
The importance of not becoming plotty or heavy-footed at slower paces.
The impact of running form on injury prevention, specifically tibialis posterior tendonopathy.
Daniel's running form analysis and how it contributes to his injury history.
The role of ankle dorsiflexion in running form and injury prevention.
Suggestion of using heel raises to offload the tibialis posterior muscle.
Recommendations for ankle mobilization and strengthening exercises.
The importance of a consistent running form regardless of pace to prevent injuries.
Transcripts
we're all used to seeing Pro marathon
runners like Elliot Kip chogi here
running in full flow with beautiful
efficient running form but what we don't
often get to see is what happens to that
smooth technique when these runners run
at more normal Paces like in this clip
where Kip chogi is running at roughly
4-Hour marathon pace in the recovery
between his 1,000 M intervals let's take
a closer look at how his running form
changes when he runs at a pace that you
and I might run at compared to the 2
minutes 47 perk which is roughly 4 and 1
half minute mile Pace we see during his
intervals in the faster of these two
clips okay so in these two sets of Clips
we've got Kip chogi here and Kip chogi
here that I want you to keep a close eye
on we're going to start looking at
posture and his upper body carriage and
then move on to look at particularly his
stride pattern so take a look at this as
he's running at a faster pace so as we
have him coming through stride by stride
we'll get to a point where we're side on
running at 2 minutes 47 per kilometer so
about 4 and a half minute Mar Pace this
is quick as you'd imagine posturally
nice and upright nice and Tall with a
nice long flowing extension pattern to
help him really drive that stride length
as we're running at the slower of those
two paces you can see okay looks very
different as again you can imagine but
there are some consistent factors that I
really really want to pick on so what we
can see again is at that point of the
rear foot just leaving the ground we're
still nice and Tall the chest isn't
quite as open but nice and Tall nice and
upright not bending forward at the waist
okay but with a gentle forwards lean
still maintaining that factor it's just
not as dramatic because the pace isn't
obviously quite as much but look at what
the arms are doing okay as we just get
rid of these red lines have a look at
what the leading hand is doing as we
come through so The Far Side hand as we
look at it on both sides okay so as we
come
through comes to a point where it stays
fairly close to his chest okay he stays
with his hands relatively close in this
kind of short lever position with his
arms and again with the the hands so to
right close to his chest here and
here with the the other side the side
that we can see he maintains a
relatively short angle at the elbow so
again for your shoulder
elbow there we go
73 is 74 is okay we'll look at this side
again very consistent in terms of
maintaining that short angle at the
elbow but it's actually the Arc of swing
that changes okay so what I mean by that
if I'll just sync these two clips as
he's
running you'll be able to see
that as the hand comes
forward it comes a lot higher with the
side where we're running faster meaning
that the arm the upper arm is swinging
further
forward and as we come back to the point
where the elbows as far back as it's
going to go if we look here versus
looking here again we can see the Arc of
swing that the arms going through is
again that little bit greater on this
side so we're working through a bigger
Arc of swing and a slightly shorter Arc
of Swing now what I see consistently is
and for those of you who spend a lot of
time studying running form this will be
really obvious to you but perhaps not if
you've not spent a lot of time is that
the further back we drive the elbow with
more power we drive back the elbow the
better we're going to get extension out
of the rear leg the harder we're going
to drive back into extension so where we
don't need as big dramatic a push into
extension then naturally we're not
pushing as hard back with the elbow
you'll be able to feel a big disconnect
if be go and play with this if you
suddenly start driving the arms back
really really hard the legs will want to
follow and in fact if you just don't
allow the legs to follow it'll feel
really really weird they body in the
lower body is so closely intertwined
like that okay now moving on I want to
stick with this point of terminal stance
the point where the foot's about to lead
the ground okay here and I want to look
for our parallel lines sign so there we
go draw the line tool from here hip to
ankle from here hip to ankle what I want
to see consistently for a runner who's
not over striding is that we see at
least at this point of toe off this
point of terminal stance okay so the
point where the foot to have to lead the
ground here if we Freeze Frame at that
point I want to see that we manage to
get so that we see these two parallel
lines if we don't see them and if we see
the lower leg swing out in front
particularly so the shin comes through
vertical we're setting ourselves up to
overstride you can see kogi here manages
to hit that parallel line really nicely
even though he's running at what the him
is a very slow pace and in fact here
running at a pace which is quicker than
his Marathon PB you know he is he's
working hard at this kind of pace 4 and
a half minute mile Pace you know it's
more than is going to be sustainable for
well obviously for a marathon it's
quicker than his Marathon PB
he is in this slightly more compressed
stride it's getting towards sprinting
for him it's not sprinting but it's
getting towards sprinting for him
meaning that we're well through our
parallel which is a good thing in terms
of stride length good thing in terms of
not over striding just hard to maintain
for long periods of time now let's be
real with this clip these are all great
great Runners um to be able to hang with
Kip chogi doing a kre session you're
clearly doing a lot right but I want to
just quickly highlight Something In
terms of this slow pace and a comparison
between two Runners so I mentioned
stride angle I mentioned the parallel
lines and I make no apology for kind of
going on and on about this because it's
such a fundamental so as we get to a
point where we just leave the ground and
we know we're starting to see these
parallel lines from kib chogi here we go
Qui draw them in again you see what I'm
talking about okay parallel lines here
let's have a look at this guy in the
blue okay this guy here now as I said a
good runner don't know who he is but as
we get to this point where foot's
leaving the ground this is what I'm
talking about okay this is
not the parallel line that I want to see
okay ideally at that point I'd want to
see this lower leg here which is only
going to happen if in fact what we are
going to see is a little bit more hip
flexion so if we were here I'd be much
happier instead what we're seeing is
that we're more
like here okay and as I said it sets up
for that lower leg getting out in front
that heel getting ready to strike too
far ahead of the rest of his body so not
a bad Runner okay clearly like I said
doing a lot right but a real star
comparison in comparison to chogi here
where we can see that as that foot comes
off the ground okay we are
still the right side of
vertical okay we're not allowing that
lower leg to flick out in front Okay
what I'm seeing with the the the guy
here in the blue that's where I
described things getting a little bit
sloppy in comparison to nice controlled
with kib chogi okay before we move on
let's take a quick look at the height of
his Kickback the height of which carries
his foot underneath him across these two
paces again we're looking kib chogi kib
chogi so at this fast of the two paces
we know he needs a bigger stride length
okay we know that a lot of that stride
length is going to come through him
swinging that legs through underneath
him getting a good knee drive and a good
amount of separation between lead and
Trail hip to do that at this pace he's
got to pick his foot up significantly
underneath him but it's not going to be
a lot of active concentric work through
his hamstrings picking his foot up a lot
of the stretch through his hip flexes
here at this point where the foot's
about to lead the ground a lot of that
is going to be released as we come
through the next few frames and we can
see at this point where the other side
the standing leg pass underneath the hip
we can see how short lever we are at
that pace in comparison to what we see
at this point at
this pace
on the other side so as we come through
strike the ground at the point where
we're foot underneath hip much much much
lower Carriage at the foot much much
much longer lever he doesn't need to
pick the foot up any higher than that at
this pace he doesn't need to start
running around butt kicking because he
knows subconsciously I'm sure it's not
something he thinks about but his body
knows that he needs to just pick the
foot up sufficiently so that he can
clear the ground and allow the knee to
drive through and then set up for that
nice little Landing underneath a flexing
knee okay so again just a really nice
example of how it scales up and down for
Pace the height at which you actually
carry that foot now when we're playing
it through at this kind of pace what we
actually start to see quite clearly if
we play one by one is the difference in
terms of vertical displacement as well
I'd argue that he's somewhat smoother in
in terms of his stride in terms of the
up and down when he's running at that
faster Pace in comparison to what we see
here where at this slow pace which for
him let's not forget is a slow pace
there's a little bit more bounce okay
I'd argue he less efficient at that
slower Pace it probably feels nice and
relaxed but it certainly probably feels
a little bit more bouncy and less smooth
than um than when he's running quick but
what is no Worthy is the fact that even
at this pace he doesn't allow himself to
become ploty heavy underf foot start
over striding start heel striking
heavily okay not again not there's
anything wrong with a heel strike but he
manages to keep control of his form and
that really is what it's all about so if
you're out there on a Sunday at long run
Pace running nice and easy feels very
different obviously to if you're out
doing a hard fast 5k time trial the key
is just to allow yourself just to find
that relaxed form that doesn't get lazy
that doesn't get plotty doesn't get
heavy on the foot do feel yourself
starting to get heavy heavy on the foot
think about your Cadence think about
your posture and think about just
picking the foot up enough so you can
start feeling that slightly crisper
Landing underneath the flexing
knee while we're talking about things
like foot strike I want to show you a
clip that's been submitted by one of my
subscribers Daniel as I know that what
I'm about to point out out will actually
help a lot of other people too there's a
link in the description if you want to
submit your own running Clips so I can
take a look at your running form too
anyway Daniel's been running for about 3
years he's got a history of injury on
the right hand side of tibias posterior
tendonopathy tibial posterior is a
muscle deep on the inside of the lower
leg and its tendon wraps underneath the
inside of the ankle to help control
pronation as we land and load now
I want to show you a few things in terms
of Daniel's running form that really is
not helping when it comes to how tibi's
posterior loads and the stress and
strain it has to deal with so he says
that he's aware that he's a fairly poor
ankle do deflection and his heels stay
off the ground throughout STS and I want
to show you exactly that because I think
in his description that he sent these
videos these clips through I think he's
not far off exactly right he's very much
a 4ot striking Runner okay I'll let this
play you can see if we play this through
a little bit
faster we
go you can see how he lands the bards of
his feet and the
heels barely if at all touch the ground
now if you're a sprinter great but if
you're any kind of distance Runner this
is going to be hard work on your carves
very very quickly and carves don't just
mean gastroc and cus with your little
muscles like tibias posterior butly if
you're starting quite supernate so on
the outside of your foot and rolling in
that is going to have to work over time
to control this now if you bear in mind
what we saw just then from that sideon
perspective and now we look from this
rear on perspective can you see how at
this point as Daniel comes through and
stri the ground it's with the
outside of the for foot okay we're
always expecting to land supern and roll
into pration but the the combination of
quite a significant 4-foot strike here
quite plant of FX so tow
down that straight away means we're
loading Tibi posterior and it's tender
in a shorten position and its role is to
Ecentric eccentrically control so
lengthening underload
this movement of pronation that's
rolling in so here TI post is working
really hard to control that roll inwards
of the foot now that would be fine if it
was allowing if it were if if his form
allowed for a little bit
of think of it as a little bit of rest
bite with each stride for tibi's
posterior just to allow the foot to come
down to Flat to load through the heel
I'm not asking you to heel strike but if
we
had a form where as the foot landed and
loaded we actually came down and allow
the foot to load flat then we wouldn't
be constantly putting the pressure up
through the 4 foot here meaning the
lever that around the ankle is applied
is so much greater than it would be if
we were loading up through the midfoot
or rear
foot because with such a long lever the
stress and strain that goes through tip
poost is going to be that much more the
time under tension because we're not
allowing that unloading by coming down
to the ground is going to be that much
more too and as we're dors flexing over
the top of of a standing foot you we're
comp we're compounding the issue and
obviously you have to because that's
just striding through onto the next
stride so what I would ask Daniel to
work on in this instance is to try and
feel for the heel coming through to flat
but the big problem for a lot of Runners
like Daniel and quite frankly for myself
as well is that if you're quite limited
through ankle dorsy flection that if you
have just generally quite stiff ankles
and that may be due to previous ankle
injuries I certainly sprained my ankles
a lot playing rugby you might find that
you're predisposed to run on your
forefoot but also you find it quite hard
to actually achieve the range of motion
at the ankle to allow yourself to come
down to foot flat so this there's a
couple of things that you can do okay so
firstly some mobilizations with movement
which again I'll link leave a link down
to in the description of this video but
I know Daniel's been doing this anyway
the other thing that you can do that
some people will not like the sound of
but I actually think could be an easy
win for a lot of Runners is just grab
some off-the-shelf heel raises go to
your local pharmacist grab a couple of
heel
raisers four 5 mil heel raisers stick
in your shoe and you're effectively
bringing the ground up to you it won't
change how the the ground feels under
your forefoot under your midfoot but at
heel level you're effectively bringing
the ground up to you and just giving
yourself a chance to offload through a
tip post and this is the same
conversation if it's someone who's
struggling with Achilles tendonopathy or
plant fasciitis if it's an ankle range
issue then give yourself a little bit of
help so that for me would be an easy win
but what I'll do is I'll put together a
PDF document which you can download from
the link down in the description of this
video that will go through some
mobilization work for those who have
tight carves and stiff ankles but also
an all round ankle strengthening routine
some exercises which will build strength
in muscles like tibialis posterior as
well as your calf muscles tibialis
anterior all the important muscles
around the lower leg and Cal so that you
can feel that you have stronger lower
legs when it comes to running I hope you
you found that helpful next up check out
the video linked on screen right now
because there's one reason why so many
Runners waste a load of effort while
they run and it's easily fixed once you
know what to look out for I'll see you
over there
関連動画をさらに表示
5.0 / 5 (0 votes)