CORRECT RUNNING FORM: 5 TIPS FOR PROPER TECHNIQUE | Sage Running

Summary

In 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

00:00

🏃‍♂️ 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.

05:02

🌟 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.

Keywords

💡Cadence

Cadence refers to the number of steps a runner takes per minute. It is crucial for improving running efficiency, reducing the risk of injury, and maintaining speed. In the video, the coaches recommend a cadence of around 180 steps per minute for distances from 5k to marathon, emphasizing that maintaining this rate helps minimize impact force on the legs.

💡Braking Force

Braking force is the resistance that occurs when a runner's stride lands in front of their body, causing reactionary forces that push them backward. This force can lead to injuries such as shin splints and knee pain. The video advises minimizing braking force by ensuring that the foot lands under the body and moves backward to propel the runner forward efficiently.

💡Pelvic Drop

Pelvic drop is the side-to-side lowering of the hips with each step, which can lead to inefficiencies and injuries, particularly in the lower back. The video stresses the importance of minimizing pelvic drop to maintain proper running form and suggests that weak hips or glutes may contribute to this issue. Core and hip strength exercises are recommended to stabilize the pelvis.

💡Rotation

Rotation refers to the twisting motion of the arms and hips during running. Excessive rotation can lead to inefficiencies and potential injuries. The video advises keeping arm movements straight and avoiding crossing the center of the body to maintain forward momentum and reduce unnecessary rotational forces.

💡Vertical Oscillation

Vertical oscillation, or bounce, is the up-and-down movement of the body while running. High vertical oscillation is inefficient as it wastes energy that could be used for forward motion. The video suggests that maintaining a quick stride rate can help reduce vertical oscillation and enhance running efficiency.

💡Stride Length

Stride length is the distance covered in one step during running. The video explains that stride length should increase with speed while maintaining a consistent cadence. For slower running, shortening the stride can help maintain the optimal cadence of 180 steps per minute.

💡Impact Force

Impact force is the force exerted on the legs and body upon landing each step. Reducing impact force is crucial for preventing injuries. The video mentions that a higher cadence can help distribute impact force more evenly and reduce the strain on the legs.

💡Core Stability

Core stability involves maintaining strength and stability in the muscles of the abdomen and lower back. This stability is essential for proper running form and reducing the risk of injuries. The video highlights the importance of a strong core to prevent pelvic drop and improve overall running efficiency.

💡Efficiency

Efficiency in running means using the least amount of energy to maintain speed and form. The video covers various aspects of running form, such as cadence, braking force, and vertical oscillation, that contribute to running efficiency. Efficient running minimizes wasted motion and energy, reducing fatigue and the risk of injury.

💡Center of Mass

The center of mass is the point in the body where mass is evenly distributed. Proper running form involves landing the foot under the center of mass to propel forward efficiently and reduce braking force. The video emphasizes the importance of aligning the foot strike with the center of mass for optimal running mechanics.

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