Lifting your feet higher costs LESS energy when running
Summary
TLDRThis video script addresses a common misconception in running technique: that lifting feet higher conserves energy. Using physics principles, it explains how a shorter lever (foot closer to the body) requires less energy. The script debunks this myth with 3D camera analysis, showing that relaxed running with a natural foot swing is more energy-efficient. It also touches on the importance of cadence and the biomechanics of running, concluding that the height of the foot and knee movement varies with pace and should be relaxed, not forced.
Takeaways
- 🚶♂️ Keeping feet close to the ground while running is a common mistake and can actually cost more energy.
- 🔍 The law of physics explains that a longer pendulum requires more energy to move than a shorter one.
- 🎭 In figure skating, bringing arms closer to the body increases spin speed, illustrating the energy efficiency of keeping limbs close to the center of mass.
- 🦿 Lifting the foot higher reduces the lever arm, making it easier and less energy-consuming compared to keeping the foot close to the ground.
- 🔄 The mechanical push of the tibia and the utilization of the stretch shortening cycle contribute to energy efficiency when running.
- 🏃♂️ Relaxation is key; the foot should not be actively lifted but should naturally swing up due to relaxation.
- 📏 The speaker's 3D camera measurements show that running with feet closer to the ground uses more energy than allowing the foot to swing up naturally.
- 📊 Despite a slightly higher cadence when feet are lifted, the energy cost of moving body parts is significantly lower.
- 🤔 Many recreational runners keep their feet too close to the ground, either due to muscle tension or a misconception about energy conservation.
- 🏃♀️ The height of the foot and knees during running should be adjusted based on pace, with faster runs allowing for bigger movements.
- 👟 The speaker emphasizes that personal preference plays a role in running style, but understanding biomechanics can help runners optimize their technique.
Q & A
Why does lifting feet and knees higher while running save energy?
-Lifting feet and knees higher reduces the energy cost because it shortens the lever arm, which requires less force to move, similar to how a shorter pendulum moves faster than a longer one.
What is the role of relaxation in running technique?
-Relaxation is key in running technique as it allows the foot to naturally swing up without active lifting, reducing energy expenditure.
How does the mechanical push of the tibia contribute to energy efficiency in running?
-The mechanical push of the tibia contributes to better knee drive and a more efficient use of the stretch-shortening cycle, which helps save energy.
What is the 'rubber band effect' mentioned in the script?
-The 'rubber band effect' refers to the energy saved from the stretch-shortening cycle, which is a phenomenon where the elastic properties of muscles help in conserving energy during movement.
How does the position of the foot relative to the center of mass affect running efficiency?
-The foot moving closer to the center of mass reduces the lever arm, making it easier and less energy-consuming to move.
What does the script suggest about the relationship between cadence and energy cost in running?
-The script indicates that even with a slightly higher cadence when the feet are lifted higher, the cost of moving body parts is significantly lower due to the reduced lever arm.
Why do some runners keep their feet too close to the ground?
-Some runners keep their feet close to the ground because they believe it saves energy, or they are not good at relaxing, leading to resistance and higher energy cost.
How can the biomechanics of running be improved through relaxation?
-By relaxing and allowing movements to happen naturally without forcing them, runners can improve their biomechanics and reduce energy expenditure.
What role does the core play in efficient running according to the script?
-The core plays a significant role in efficient running by aiding in the movement of the hips and allowing for a more relaxed and natural running motion.
How does the height of the foot and knees during running relate to running pace?
-The faster the pace, the bigger the movement of the foot and knees should be. It's important to adjust the height of the foot and knees according to the speed of running.
What does the script suggest about personal preference in running technique?
-The script acknowledges personal preference in running technique, stating that if a runner prefers to keep their feet close to the ground, they should do so, as long as it's done with proper biomechanics.
Outlines
🏃♂️ Efficient Running Technique
The paragraph discusses the energy efficiency of running techniques. It explains that lifting feet and knees higher during running doesn't necessarily cost more energy, contrary to a common misconception. The analogy of a pendulum is used to illustrate how a longer lever (like lifting feet higher) requires more energy to move. The speaker then introduces the concept of 'relaxation' in running, suggesting that it's not about actively lifting but allowing the foot to naturally swing up due to the body's momentum. The speaker supports this with data from 3D camera tests, showing that running with feet closer to the ground actually uses more energy than allowing the feet to naturally lift. The paragraph concludes by addressing the potential impact of cadence on energy expenditure, hinting that a higher cadence might be a factor in the energy cost when feet are lifted higher.
📊 Debunking Common Running Myths
This paragraph continues the discussion on running technique, focusing on the misconception that keeping feet close to the ground saves energy. The speaker clarifies that this belief is not supported by the physics of motion and energy expenditure. They explain that many recreational runners keep their feet too close to the ground, either due to muscle tension or a misunderstanding of energy efficiency. The speaker emphasizes the importance of relaxation and natural movement over forced lifting of the feet. They also mention that the optimal height of the foot and knee movement varies with running pace. The paragraph ends with a call to action for viewers to like, subscribe, and consider the speaker's online course for more information on running biomechanics.
Mindmap
Keywords
💡Energy Conservation
💡Lever
💡Center of Mass
💡Mechanical Push
💡Stretch Shortening Cycle
💡Relaxation
💡3D Cameras
💡Cadence
💡Biomechanics
💡Pace
💡Forced Movement
Highlights
Running technique misconception: Lifting feet and knees higher doesn't necessarily save energy.
Physics analogy: A longer pendulum requires more energy to move than a shorter one.
Figure skating example: Arms out stretch slows down spin, illustrating the energy cost of leverage.
Foot movement closer to the center of mass is more energy-efficient.
Mechanical push of the tibia and knee drive contribute to energy efficiency in running.
The 'rubber band effect' from the stretch shortening cycle aids in energy conservation.
Relaxation is key to letting the foot swing up naturally, rather than actively lifting.
3D camera measurements provide empirical evidence of energy expenditure in running.
Tests show that running with feet close to the ground uses more energy than relaxed running.
Cadence impact: Higher cadence when feet are lifted, but energy cost is lower.
The common mistake of keeping feet too close to the ground leads to inefficient running.
Efficient running involves not forcing the movement but allowing it through relaxation.
The height of the foot and knees during running should match the running pace.
Personal preference in running style should be respected, but biomechanics should be understood.
The video provides a comprehensive look into the biomechanics of running.
Encouragement to like, subscribe, and explore more content on the channel.
Mention of an online course for further learning on running techniques.
Transcripts
by not lifting my feet so much but keep
them close to the ground
I save a lot of energy
yes I get it it makes so much sense it
must obviously cost more energy to lift
your feet and knees more when you run
then do it less
just like it takes more energy for me to
lift my arm like this compared to
not lifting the arm if I don't lift my
arm no energy is used at all
seems much better than wasting muscle
power on a lift right this is a common
mistake when talking about running
technique you compare how it works when
you're standing still with what happens
when you're in motion like when you're
running we can start by looking at how
the law of physics work a long pendulum
oral lever costs more energy to move
than a shorter pendulum or a liver this
works much like an old-fashioned
metronome when the weight is placed at
the top you get a long pendulum that
moves slowly and when you move the
weight down to make the pendulum shorter
it goes faster
this is very clear also in figure
skating if you hold your arms out from
your body when you do a pirate and spin
and turn around it goes slow whereas the
period is quite fast when you bring your
hands and arms closer to your Central
Mass
if the foot comes up a little bit more
the foot moves closer to your center of
mass which makes it easier and costs
less energy than if the foot moves
closer to the ground
[Music]
thank you
and there are actually several other
things that makes a slightly higher foot
contribute to your running costs less
energy such as a mechanical push of the
tibia that will contribute to a better
knee drive and a better utilization of
the rubber band effect you get from the
stretch shortening cycle as well as
several other factors but now you might
think that lifting your feet and knees
still costs more energy than what you
save through the shorter levers the
movements closer to the center of mass
and the mechanical assistance and all
the rest but it's not at all about
actively lifting your feet and knees
instead it's all about relaxation and
letting the foot kind of just dangle up
you relax it and it will swing up it's
all about relaxation do I have any proof
that it works like this yes of course I
do with my 3D cameras I can measure how
much energy it takes to move your body
parts when you run note that I'm now
talking not at all about moving the body
up and down but only the energy it takes
to move the arms and the legs in
relation to your Central Mass adjusted
to tests one where I did not lift my
feet and knees so much but I just let my
feet move quite close to the ground on
the way forward and backwards and one
when I did the relaxation thing note the
relaxation that makes my feet swing up
by themselves and now I put these two
tests to together the darker thinner
lines is as you can see when I ran with
my feet close to the ground while the
thicker lighter lines is when I relaxed
and left my foot swing up looking at
these two figures it's easy to think
that it costs more energy to move the
body parts more that is the thicker
lighter lines where I bring my foot up
then we look at the bars that show how
much energy was used to move my body
parts the light colored bars to the left
is showing when I let my feet come up
and that bar is lower then the darker
bar on the right which is where I had my
feet close to the ground
so the fade close to the ground costs
more energy and this is a measurable
fact but what about my Cadence since it
costs more energy to move things fast
compared to slow maybe I had a higher
Cadence when I had my feet close to the
ground and that's why it costs more
energy I actually didn't think about my
Cadence at all when I did the tests but
it turns out that I had a little higher
Cadence in one of the tests but if we
look at the Cadence we can see that I
had a slightly higher Cadence when the
feet came up higher so I moved my legs
both faster and in a bigger movement
than when I relaxed my knees but the
cost of moving my body parts was
significantly lower it may sound so
logical and like common sense to save
energy by keeping your feet close to the
ground but when you measure the cost of
energy and know a bit about the law of
physics it's quite easy to see that this
is not the case the recent many
recreational Runners have their feet too
close to the ground is usually because
they use their thigh muscles to prevent
the movement some Runners because they
think that having their feet close to
the ground costs less energy and some
are just bad at relaxing and then they
put energy into resisting the movement
which leads to costing more energy to
move the foot and the leg forward again
they spend energy to get a movement that
costs even more energy it's like paying
a monthly fee to a club to get a higher
rent as opposed to not paying a monthly
fee and get lower rent at least as long
as you get the movement through
relaxation and partly on how you move
your hip and your core and you don't
actually lift your feet with muscle
Force there is a big difference between
to do a movement to force it and to
letting the movement happen just like
you learn in my online course and of
course I would like to add that exactly
how high the foot and the knees should
be depends very much on how fast you run
the faster the pace the bigger the
movement and as always you do what you
want if you like to have your feet close
to the ground when you run I think you
should have your feet close to the
ground when you run I don't care I'm
just here to tell you how the
biomechanics of running works
I truly hope you liked that video and if
you did please click the like button and
maybe also the Subscribe button and feel
free to check out all the other content
I have here on my channel and maybe you
are also interested in my online course
you'll find it at fredexilen.com
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