CORRECT RUNNING FORM: 5 TIPS FOR PROPER TECHNIQUE | Sage Running
Summary
TLDRIn this informative video, Coach Sage Kanaday and Coach Sandy Knight discuss essential running form basics to enhance efficiency, speed, and injury prevention. They emphasize the importance of cadence, aiming for 180 steps per minute for optimal impact reduction. They also address the negative effects of excessive braking force and the need for proper pelvic stability to avoid inefficient side-to-side hip motion. The coaches touch on the significance of arm and hip rotation, advocating for a straight and upright running posture to maintain forward momentum. Lastly, they advise minimizing vertical oscillation for a more efficient run, suggesting that focusing on one aspect of form at a time can lead to better results without causing tension.
Takeaways
- 🏃 Running form is crucial for efficiency, speed, and injury prevention, and it's not just natural—it needs to be consciously worked on.
- 📈 Cadence, or steps per minute, is key to running efficiency; aiming for around 180 steps per minute is generally recommended for distances over 5k.
- 🔄 A higher stride rate of 180 steps per minute reduces impact force and can help save your legs while running, especially on hard surfaces like concrete.
- 🚫 Minimizing braking force is essential; avoid landing with your foot too far in front of your body to prevent reactionary forces that push you backward.
- 🌟 Efficient running form involves landing under your center of mass and propelling yourself forward, rather than heel striking which adds braking force.
- 🚶♂️ Minimizing pelvic drop and side-to-side hip movement can enhance running efficiency and reduce the risk of lower back injuries.
- 💪 A strong core is vital for maintaining stability and proper hip mobility, which in turn helps in maintaining an upright and efficient running form.
- 🔄 Quick stride rate can help decrease hip sway by reducing the time spent on the ground, which is beneficial for efficient running.
- 🤸♂️ Avoid excessive rotation and arm crossing; maintain forward and backward arm motion to keep the body aligned and moving in a straight line.
- 🦘 Minimizing vertical oscillation or bounce helps in focusing on forward motion, which is more efficient and sustainable over long distances.
- 🎯 Practice focusing on one element of running form at a time to avoid tension and maintain a natural, enjoyable running experience.
Q & A
What is the primary purpose of discussing running form basics in the video?
-The primary purpose is to improve running efficiency, increase speed, and reduce the risk of injury by understanding and applying proper running form techniques.
Why might running form not come naturally to some people?
-Running form might not come naturally to those who start running later in life or have developed bad habits such as sitting for long periods, which can affect their running posture.
What is 'cadence' in the context of running, and what is the recommended steps per minute for different distances?
-Cadence refers to the number of steps a runner takes per minute. For sprinters under 5k, it might be over 190 steps per minute, while for longer distances like 5k to marathon, a cadence of around 180 steps per minute is considered most efficient.
How does maintaining a cadence of 180 steps per minute help a runner?
-Maintaining a cadence of 180 steps per minute helps reduce the impact force per stride, which saves the legs in terms of efficiency and reduces the risk of injury.
What is 'braking force' in running, and how can it be reduced?
-Braking force is the resistance created when a runner's foot lands in front of the body, causing reactionary forces that push the runner backward. It can be reduced by ensuring the foot lands under the body and by maintaining a quick stride rate.
Why is it important to minimize ground contact time while running?
-Minimizing ground contact time is important for reducing impact forces, increasing running efficiency, and preventing injuries caused by excessive braking and jarring forces.
What is 'trough' in running, and how does it affect a runner's efficiency?
-Trough refers to the side-to-side motion or pelvic drop of a runner's hips. Excessive side-to-side motion or hip drop can be inefficient and potentially cause lower back issues.
How can a runner minimize hip drop and maintain stability during running?
-A runner can minimize hip drop and maintain stability by having a strong core, proper hip mobility, and ensuring that the hips do not sag from side to side with each step.
What is the significance of 'rotation' in running form, and how should it be managed?
-Rotation refers to the twisting motion from side to side that a runner might exhibit. It should be managed by maintaining an upright posture and ensuring that the arms and hips move in a straight forward and backward motion, rather than twisting.
Why is it recommended to minimize vertical oscillation or bounce while running?
-Minimizing vertical oscillation or bounce helps to focus on forward motion, reduces unnecessary up and down movement, and improves running efficiency over long distances.
What advice is given for runners who are trying to improve their form?
-Runners are advised to focus on one element of form at a time to avoid tensing up and to maintain a loose and natural running style, making the practice enjoyable.
What additional resources are recommended for runners looking to improve their core strength and running form?
-The video suggests watching Sandy's core routine video and observing elite runners like Sage to understand proper form. These resources are linked in the video description.
Outlines
🏃♂️ Running Form Basics and Efficiency
In this paragraph, Coach Sage Kanaday and Coach Sandy Knight introduce the concept of running form and its importance for efficiency, speed, and injury prevention. They dispel the myth that running form is purely natural and emphasize the need for proper form, especially for those who start running later in life or have developed bad habits like prolonged sitting. The coaches discuss the significance of cadence, or steps per minute, and how it can be adjusted for different distances and conditions, such as trail running. They highlight the benefits of a higher cadence, like reducing impact force and injury risk, and suggest strategies for maintaining it during different running intensities. The paragraph also touches on the concept of braking force, explaining how running with the foot landing too far in front can cause unnecessary resistance and injury.
🌟 Optimal Running Form: Minimizing Hip Drop and Bounce
This paragraph delves deeper into the specifics of running form, focusing on minimizing hip drop and bounce to enhance efficiency and prevent injuries. The coaches discuss the analogy of a spaghetti noodle to explain the desired balance between flexibility and rigidity in the body during running. They stress the importance of core strength for stability and refer to Sandy's core strength video for further guidance. The paragraph also addresses the issues of excessive rotation and side-to-side motion, which can lead to wasted energy and potential injuries. The coaches advise runners to maintain an upright posture and forward momentum, with a focus on proper arm and leg movements that counteract each other. Lastly, they discuss the concept of vertical oscillation, cautioning against excessive up-and-down movement and advocating for a focus on forward propulsion instead.
Mindmap
Keywords
💡Cadence
💡Braking Force
💡Pelvic Drop
💡Rotation
💡Vertical Oscillation
💡Stride Length
💡Impact Force
💡Core Stability
💡Efficiency
💡Center of Mass
Highlights
Running form basics can improve efficiency, speed, and reduce injury risk.
Natural running form is a myth, especially for those starting later in life or with bad habits like prolonged sitting.
Running on natural surfaces like concrete requires proper form to avoid unnatural impacts.
Cadence, or steps per minute, is crucial for running efficiency; 180 steps per minute is recommended for distances over 5k.
A higher cadence reduces impact force, saving legs and reducing injury risk.
When running faster, increase stride length to maintain 180 steps per minute.
Shortening stride for easier runs helps maintain the optimal cadence of 180 steps per minute.
Braking force in running is similar to riding a bike with brakes on, causing resistance and potential injuries.
Minimizing ground contact time and landing under the center of mass reduces braking force.
Hip drop, or side-to-side pelvic motion, should be minimized for efficient running.
A quick stride rate can help decrease hip drop by reducing time spent on the ground.
Strengthening glute, hamstring, and core muscles can prevent excessive hip drop.
A strong core is essential for stability in running, similar to other sports.
Watching elite runners can provide insights into efficient running form.
Rotation, or side-to-side arm and hip movement, should be minimized for forward momentum.
Arm swing should be straight forward and backward, not crossing the body's center.
Bounce or vertical oscillation should be minimized for efficient running.
Focusing on forward motion rather than vertical lift reduces unnecessary energy expenditure.
A high stride rate reduces vertical oscillation, improving running efficiency.
Concentrating on one aspect of running form at a time prevents over-focusing and tension.
Enjoying the practice and not over-focusing on form helps maintain a natural and relaxed run.
Transcripts
mr. stay
hi there I'm coach sage kanaday of sage
running calm I'm coach Sandy Knight
paper running wild and today we're going
to talk about some running form basics
that you could use to improve your
efficiency as a runner and also increase
your speed and reduce the risk of injury
so some people believe that running form
it comes naturally but we haven't found
this to be the case I'm especially like
if you start later in life or you
already have other bad habits like
sitting for 8 hours at a time like that
could affect how well your running form
is and even if you run on natural
surfaces like concrete concrete is very
unnatural and so you have to make sure
you're running the best form possible on
surfaces like that all right so here we
go we're going to cover some basics
first thing we want to talk about is
cadence and cadence is how many steps
you take per minute now for shorter
distances like a sprinter something
under 5k you might be taking close to
190 plus steps for a minute but in
distance is like 5k to marathon to over
it's probably most efficient if you're
taking around 180 steps per minute give
or take a little bit either way but one
thing to keep in mind with that if
you're doing trail running it's not
always the case with 180 like obviously
if you're running up rocks your kids
would be a bit slower but otherwise on a
lot of flatter smoother surfaces you
want honor any of these steps per minute
and that's really going to reduce the
impact force and we're going to segue
into our next point which is braking but
with that 180 step stride rate it means
you're coming down with less impact
force per stride which is really going
to save your legs in terms of efficiency
but also reduce the risk of injury and
one thing you want to remember is that
when you're running faster you're going
to stand one day 180 steps per minute by
you're increasing your stride length but
when you run easier sometimes people
have a harder harder time getting to 180
but in that case you actually want to
shorten your stride a little bit so that
way it's easier to maintain the 180 and
keep that impact force sound
so the next major point after cadence is
breaking force and breaking force
imagine if you're trying to ride a bike
with your handlebar brakes on or you're
trying to drive your car with the
emergency brake on it's a lot of
resistance it's kind of pulling you back
and so when you're actually running if
you're your stride is landing in front
of your body too much and you're coming
down at an angle in front of your center
of mass that's going to cause
reactionary forces pushing you backwards
it's like a drag force and it's also
going to send jarring reactionary forces
from the ground up through your shin
causing shin splints or stress fractures
in your shin drawing your knee joint
which could cause knee pain and jamming
up into your hip and so this kind of
goes along with cadence where your foot
lands you want it to be under your body
and moving backwards already to propel
your forward not landing out in front
with this juicy heel strike that's going
to be adding a huge braking force and
pushing you backwards with each stride
so it's really about minimizing that
ground contact time and making sure that
you're landing under your center of mass
and propelling yourself forward most
efficiently
the next major point we're talk about is
trough in terms of pelvic drops so it's
looking at your pelvis most specifically
looking at your hips and how much each
hip drops from side to side or if you're
swaying back and forth in this sort of
plane with each step and you don't want
too much side-to-side motion and you
don't want your hips to actually lower
down with each stride you see people
going like this sorry babe um and it's
really inefficient and it's really
something that that's going to maybe
cause issues and injuries with your
lower back and that's something that we
think is really important for efficient
running form is minimizing that hip drop
making sure your hips are stable and
you're keeping your body upright and not
sagging from side to side and sink that
hip drop with each step so going back to
stride ready having quick stride rate
can help decrease that because when your
hips are going from side to side it
probably means you're spending too long
on the ground but also it could mean
that your hips or glutes or something
are too weak for running I'm going to
actually just did a video on this song
with sage so if you kind of like watch a
video on yourself runnings
a good time to film your has somebody
film me on a treadmill if you notice
yourself doing this make sure you're
doing the glute hamstring and hip core
exercises so your body doesn't do this
it's all about having a strong core
strong stomach muscles strong lower back
and a proper hip mobility basically and
a lot of people get issues with this so
you know think of a spaghetti noodle you
don't want the noodle overcooked and all
soggy and soft we also don't want a
noodle that's super rigid that would
just break and snap in half you want
your body to be kind of al Dante kind of
a firm to be able to apply that force
it's a lot like in other sports whether
you're hitting a tennis ball or you're
playing golf or you're throwing a
baseball you need to have a rigid
foundation that engages your whole core
and that stabilizes your hips and your
shoulders all the way down to your heels
so check out Sandy's video on core
strength we're going to have a core
strength video I'll link to it in the
description below as well as at the end
of this video
Sandy's core routine that's all about
core stability anyways
may also want to watch a video like an
elite runner during a race you stepping
like I know like Shane Flanagan if you
watch her it's beautiful like her she
doesn't have that hip drop at all so if
you need it a good example look at go
ahead and watch an elite runner even
like sage run in one of his videos just
so you can idea what it looks like
next point is rotation and this goes
along with what we just talked about
about hip drop that's kind of going from
side to side but this is talking about
the rotation mainly looking in the arms
you know people have windy elbows you
don't want your arms crossing the center
of your body like this you want more
straight forward and backward types of
motion and the same thing with your hips
you don't want to be twisting like
you're doing the twist you want to be
keeping nice and upright and straight
with your knee lifting straight forward
because it's all about forward motion
forward momentum in this plane is
forward and aft rather than side to side
side to side is going to be too much
wasted twisting motion that's not going
to be efficient and could cause all
sorts of injuries yeah so it's a good
reminder just to run tall and run with
your shoulders back and steadily country
forward
if you hunch forward you're more likely
to swing your arms and get the in your
remember is that your feet are going to
go where your arms go so it's a good
time to pay attention to your arms swing
and just making sure doing front and
back and they're not going too far in
front of you as well yeah and it's
always about counteracting the shoulder
motion with your hips and in what your
feet are doing like sandy said so the
feet follow the arms vice versa
same thing with stride rate how fast you
move your arms your feet are going to go
in line with that as well
the last thing we're to talk about is
bounce or some people say vertical
oscillation how much if you look at your
head how much it's bobbing up and down
or your whole body lifting up and down
with each stride a lot of people think
with running you know you need to be
able to spring up in the air as you go
forward but you really want to minimize
that vertical oscillation or bounce you
really want to just be focused on
forward motion and it's going to require
you to lift your whole body weight up
but it's a lot of work if you're if
you're springing along like a like a
rabbit or a gazelle or something over a
long distance race you're not going to
be able to sustain that very well
because it's too much up and down
movement we need to focus on trying to
drive yourself forward yeah so again
going back to stride rate having a hook
stride right you spend less time on the
ground you're gonna have you're more
likely to not have that vertical
oscillation or at least not to the point
where it's too much yeah it's all about
efficiency in the long run and trying to
stay healthy and consistent so those are
our key points on running form it's
something you could be conscious of you
could work on one element on different
days you know one day maybe just focus
on stride rate other days focus on I'm
not having too much rotation and to just
you know get out there run light run
tall and and stay upright and hopefully
enjoy the sport more yeah Stage four
have a good point just focus on one
thing at a time if you go out there once
and try to focus on all those things we
talked about you probably have a
tendency to get really tense and over
focus and instead just running kind of
coming like more loose and natural reply
and focus too much on one thing and it's
not going to be fun and your body's
going to tense up and that's not good
either so take what we say seriously but
when you put in a practice have fun with
it so your body doesn't tense up yeah
and thanks so much for watching thanks
for subscribing be sure to check out
Sandy's core routine video will link to
it in the description below as well as
up here be sure to subscribe if you
haven't already and thank you so much
hope your trainings going well and stay
tuned for more video to max productions
you
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