Could you do a video where you show how to work with the hips when running. Since I have started looking at your videos I have started using my arms more, previously I was stiff as a mummy, but I would like to see how it should look when I properly using the hips too.
Congrats! I hope your content reaches out to more people. I also bought your course and think it’s great. One thing I think you could cover is running uphill and downhill, because your running mechanics are mainly on flat ground. Hope to understand if there’s anything we should take note of.
Fredrik what you need is a test subject to show how brilliant your system works. I will donate my time to be your online test piece🙂 Keep up the great work.
Question: If there was one (or two) specific warm up drills that you would rate above others to help with proper (or at least better) running technique during the run, what are these warm up drills you'd have us do?
First of all, I would like to thank you for the wealth of knowledge that is shared on this channel, great job! Here are some questions: 1. how important in your opinion is the balance between your left and right foot ground contact time (GCT) ? What could be the main cause of disbalance and how to fix it ? 2. ankle extension during take off, good or bad ? 3. gluts activation during run, how to do it right ? How important is to have an active gluts in general ?
Congratulations on the 1M views, I love your content so I'm not too surprised (but you're right I don't really care all that much 😂) My HRM reports that my ground contact balance is usually out, spending between 51-53% longer on my left. Is this due to some injury lurking? Should I be concerned about this? How would I correct it? Thanks, Kevin
I'd be interested in a video on the injury risk related to surface type. I'm particularly interested in the difference in running on grass, trail, a treadmill and pavement/road. Thank you for your videos they have challenged many things I thought I knew.
Hello, I have several questions. 1) How long should the foot stay on the ground before pushoff? Should I try to get my foot away from the ground as fast as possible? But then the push off will not be so strong and steps will be too short and the cadence will be too high... Another extreme is to let my foot go backward as much as I can to produce big power with each step - this will lead to low cadence (but not necessarilly oversriding) but also to higher fatigue beacause of using too much power. So the truth is somewhere in the middle. But being in the middle - should I try to use more power or quicker pushoff? Ie how far back should the stance leg go? 2) What leg (+glutes) muscles/tendons should work when the foot is on the ground? Should it mainly be glutes or should it mainly be ankles/achilles tendon? I know that both is true and the most of the body work is unconscious but anyway - should I concentrate on specific muscle/tendon to work properly? Or maybe nothing is true and the power will comme from the swing leg and its momentum...? 3) How to achieve lower vertical oscilation (VO)? Some VO is of course needed but I am quite sure that I have too high VO. Should I eg try to use my ankles less? How to pushoff in the "correct" direction - not too much up and more forward? 4) To achive correct technique - is it better to run on the flat or on a slight uphill (how much % of slope?)? Hills will build strength but flat track will produce speed and longer stride - with higher range of leg motions. Thank you for reading these questions. Honza
Thanks for your questions. I will be back with some answers in the near future. But I have already made a video about contact time that is called "Short contact time when running, what it is, why it’s important and how to get it" so check it out if you like.
@@SpringSnabbare Thank you. I have watched all your videos. 🙂 (at least those in English 🙂) But my question is more about "when short contact time is too short"? - eg when doing some running drills there are some that are performed with very high cadence, very short ground contact time but nevertheless with very short stride length as well...
11 месяцев назад
Grattis till 1 mille! Grym jobbat och välförtjänt 👏👏👏
Hi Fredrik, I enjoy watching your videos and thanks for sharing your wisdom, much appreciated. Could you answer some questions about the breathing technique while running? I'm curious to hear your thoughts on how to inhale and exhale (nose or mouth)? Is 2:2 breathing rhythm 'the best'? How do these patterns change for different sessions (intervals, base runs, etc.) and distances (5k - marathon)? Are there any other significant things to be aware of related to breathing? Thanks in advance.
Congratulations for reaching one million views in one video! 🙂👍Here are my questions: How important is it for a runner to train at a specific heart rate? If I run for example at 70% of my max. heart rate it is very difficult to run with a good running form because I have to run very slow or even walk sometimes. Is it possible to train both (good running form with a good heart rate) at the same time?
Question: Regarding running downhill: isn't it better to relax while handling the speed and impact increase other than braking which (over)loads the knee? I personally feel and do way better just letting the speed increase with attentive control. However, I haven't done it in a long descent because I'm not sure if my body can handle it in terms of resisting the impact of stacked gravity and fueling (breathing, lactate, etc.). I'm not very experienced either. When I braked while running downhill, my knees hurt at an alerting level.
Question: How much knee bend is optimal? I found that knee bend corresponds with more dorsiflexion and hip flexion, which seems to help with hills. thanks!
First of all, big THANK YOU! Purchasing and learning through your training course is one of my best money & time running journey investments done so far! ....and it is a lot of fun! My question is related to the body type and how to adjust the technique in order to optimize running efficiency with particular body type in mind. Just to give you an example,, in my case (52yrs, 172cm/78kg) that specificity means strong frame built with short body and legs with bulky calfs and thighs (sort of heritage from my strength fitness training decades ago:-). Moving from my minimalist running experiment and from quick stepper shuffle (which was great to start with when I lost 20 kg) to eco sprinter utilizing more dynamic and springy motions makes magic for me (thanks again!) especially on trails with moderate longer climbs...well, actually in every situation when I think about it:-) so I believe you can share more on that topic with us.
Mr. Zillen Good day :) Regarding your recent video on cadence I'm a heavier runner, I weigh 100 KGs. I pick up frequent injuries when running at a faster pace, I currently run about 15 to 20k per week, but I'm trying to up that to 50k per week until spring. A coach told me that I have to higher my cadence if it was under 160. I currently average about 155 cadence on a random long run of 10-12k. So I went to the track and tried to up my cadence to 170, within seconds my heart rate was in zone 5! Later that day you uploaded that video about higher cadence. I have been a long time subscriber btw, I went back to the track, tried to fix my technique, still couldn't keep it at 170 even. I had to sprint! Best I can do is 160, what is your remedy? I cant handle another soft tissue injury. On a side note, I really enjoy the introductions to the videos, I find you very funny. Thank you so much Homayoun, from Tehran
Congrats on the great videos! I echo "homi' comments. At 6'2, 230#, 66yo... i have been unsuccessful getting past 170 cadence without spiking my heart rate at a crawling pace. I have had success with your tips to get to a comfortable 170, 10 min/mile - primarily listing to songs with 170 bpm and setting my cadence at 170 running in place... then start moving. Do size and age impact cadence theoretical targets? Thanks! Eric
Is walking technique the same as running technique, but slowed down? By this, I mean when I walk to the shops, should I be trying to emulate the same style and muscle firing pattern? 3:42
@Fredrik Zillen Is there any technique tips one can do to lessen foot strike impact on an injured knee? I have seen suggestions that one should not try to lessen the impact by forefoot landing. True or false? I switched from forefoot strike to midfoot last winter. Chondomalacia patella forced me to use maximalist shoes only initially on a softish soccer field. Even for 6.45+ min/km 1 km jog at the beginning of my return to jogging. Later I was able to use Novablast 2 for 1 km on the soccer field after rehab. I have seen measurements that suggest less than maximalist soles having less impact than maximalist shoes. True or false I don't know, but initially even walking on asphalt hurt with hard soled stability shoe Mizuno Wave Inspire 17. Fast walking with Novablast 2 was barely tolerable. Thoughts about saving my knee and getting more distance? I have gotten to 2 km so far on the soccer field. I have increased distance slowly cycled instead of ran during the summer.
Congratulations! I have two questions for you... Do you have to ability/interest in helping analyze runner's technique remotely? The second question is just me being snarky... What is wrong with my big toe? It's been irritated for a year. I have it, now, so I can run without irritating it, but plantar fasciitis [SIC?] flares up. If I correct that, the toe gets irritated again. It's really frustrating.
Question: could you go over hips and the infamous hip dip? Obviously every other coach says it’s awful but you mentioned in a video that it’s not a big deal. I’m looking to increase elasticity!!**
According to my Garmin watch I have a ground contact imbalance, whereby I spend more time on the left foot (52%L - 48%R). How do I address this issue? Should I strengthen the left hip flexor (higher left knee), or the right glute (more hip extension on the right side), or what else? Are there just few possibilities or a gazillion? Do these metrics even matter?
Run on the footpath on the other side of the road so the side slope is opposite (and let me know the results cos I don't know for sure but I have suspicions)
@@mikewoodd4432 I get the same numbers when running on the athletics track, which is completely flat, so I don't think the road slope is the problem. My cadence is almost always around 180spm (a bit higher on fast intervals). I've noticed that the left/right balance is close to 50 (~51 or less) when running short fast intervals. No, I don't have better form when running fast! 😅
Q: You mentioned that a lower cadence leads to increased vertical movement, which consumes more energy. However, if you elevate your cadence while maintaining the same pace, you'll experience reduced vertical movement per step but more steps per distance. In theory, this should result in total vertical movement and energy consumption over a given distance being approximately equal. Could you provide some insights on this?
I am a triathlete. For swimming I need flexible ankles to reduce drag in water. I wonder if having flexible ankles affects running negatively. To me having stiff ankles which I cannot flex seems a bit different to having strong ankles (which I can also flex) :-). One can also ask more generally (or ask a seond question). Is being too flexible in some parts of body bad for running technique? Is there some line we should not cross? Definitely, a gray area :-).
I bought your running course, and it is just great! Unfortunately, I already started having shin splints on my right leg before I could apply what I learned from your course. What are the most important things to be aware of to prevent shin splints?
Wrong shoes, rotate your shoes, change them every six months or so, when you do long runs go with zero drop shoes, train your shins at the gym with shin raises and calf raises. You should see muscly shins. See also how you land, for slow runs, roll your feet from heel to toe if you normally land mid foot. Food: when you go slow, you don't need many carbs, when you train hard eat carbs the night before. Inflammation is an issue. Also, do not increase your mileage or training more than 5% every month or so. Look also into the right vitamin intake or vitamin deficiencies, you'd be surprised, use a massage gun as well and so forth and so on... I couldn't help replying, I'm sure Fredrik will be able to assist further.
How will "super shoes" (with a lot of cushion and carbon plates) change my running? Is there a gain to be training with such shoes, or is it better only to use at racing and some fast training session?
I have many questions! Is a quiet foot strike better at reducing injuries? Or is a louder foot strike just showing that you have more force and are running "faster"? This assumes the same shoe. Different shoes are differently loud I suppose. As I slow down to run easy, my gait seems to be less efficient. How do you run easy and still practice that good technique? What are the most important things to keep when you slow down the speed? Are breathing patterns overrated or underrated for running? There's a lot of chatter online about how to breathe (e.g. 2 inhale, 1 exhale)
Thanks for your questions. Regarding your first question, I have made a video called: "Loud sounds when landing does not indicate the load of the body when running". Check it out!
Thoughts on Frans Bosch. Specifically positive running technique also coined by Ralph Mann and whether that transfers well to distance running or is just better for sprinting.
I would be interested in your advice to injured runners where one leg is now noticeably weaker that the other or even if one leg has intermittent pain that leads to limping.
As the old saying goes: Abs are made in the kitchen. Now I do quite a lot of weight training, but it's a low percentage of body fat that makes muscles visible.
@@SpringSnabbare thanks Fredrik, as I feared, it's what you eat or in my case how I eat - I don't pay enough attention to what I put in : - ) 👍on the most recent clip too.
I get all my running technique advice from Reddit, how screwed am I? Actual question: I've had Achilles issues in the past and recently Plantar Fasciitis, fairly minor and am rehabbing that. Just returned to running and am adding plyometrics as well as tendon strengthening exercises in this phase of recovery. What running form issues would be associated with Achilles/PF on one side only?
Can you explain stitches? What causes them, how to avoid them? I noticed that when I walk very fast for a couple minutes I am more likely to get stitches than when I am running and can't quite figure out why
this has been established for many years now, it's cramping of small muscles in your abdomen. When i used to get them i do really deep breathing, belly breathing really try and get a "big bloated" belly in the intake and the opposite in the out-breath, back and forth a few times and makes it magically disappear.
I have been doing Maffetone training for about 9 months, and my pace improved from 10:30 per km, to about 9:20 per km now (which is still SLOW). I'll make the excuse that the 32 deg C heat here in Singapore is making it really hard to keep my HR low (43 years old = 137bpm). My wife said though, since doing this slow jogging, my running form has changed to one that's more like race-walking or shuffling (at a low cadence of 145-150, heel or mid-foot landing), and she said I should ditch MAF and go back to regular running (cadence 175-180, fore-foot landing). For slow heavy beginner runners like me trying to stick to MAF running, what expert advise could you give please? Is the low cadence in slow jogging ok?
In my opinion, if you 'run' slowly then all you will get good at is running slowly. It's terrible for running form. You'd be better off cycling to build aerobic fitness, and when you run, run faster! Others will disagree, but only because they've been watching too many RUclips 'experts' who have taken the training techniques of marathon runners and tried to apply it to people who only ever run 5k.
nobody that really achived greatness hasnt done some form of training for speed.. wether gym stuff or sprint works or speed work. or plyos.. nobody does just slow training alone and achives greatness.. high intensity intervals. and and and.. and also about breath training and bolt score and vo2max and and and.. only slow running hits a wall.. and are u to slow when u run slow.. wich is why mafatone methode tracks it per hearth rate.. u need to run slow enough but... its often tricky.. and also are fast twitch muscle fibers interfearing.. do u need to tire them out during a training and then hit slow twitch fibers? depends.. do u need to tire em out over and over? how much is your ratio of fast to slow twitch fibers and where are youe weak links? tendona? muscles? stiffnes? and and and.. u need a diverse aproach... one form is ad example. warm up anf then tire the fast twitch fibers out then get to the slow ones and then perhaps walk if u get to high hearth rate then after it slows down. run again bht are fast twitch fibers already? if yes. hit em. if not. dont hit em.. and repeat. then always try to hit fast twitch out if the way... the reason many marathon runners dont do it is becouse what fast twitch whould they even exhaust? but bodybuilders on the other hand .. or sprinters
Is there a relation between weekly mileage and marathon time? More specific: If I want to run sub 4hour, do I have to run 50 kilometer per week on average for 8 weeks prior to the race?
@@grgr6720 I can run 50k a week and I do run approximatily 50k a week. My question was and is about the relation between mileage and performance. Strava has done Some research on this topic around the London marathon a fee years ago and I was curious to hear fredrik zillens view on the topic.
Q: Is there an underlying cause in someone's form that makes him/her prone to shin splints. I cant get rid of mine for 6 months. When I am running slow and lazy it seems to be better.
I find cues on hips often confusing because of the complex anatomy. For example, are they referring to the greater trochanter area or the illiac crest. Does anyone else find it confusing?! Thanks, really enjoy your videos.
I understand that you find it confusing. It's probably because different people mean completely different things when they talk about the position of the hip and how it should possibly move. And that's why it can be a good topic to address in a Q&A video.
Why should neutral runners use stable neutral/guidance shoes? Pronation is an important part of your running, both as a shock absorber and to get better power in your push-off (as long as it's not too much). Taking it away is likely to increase the risk of injury and/or make you run less efficiently.
Hello. Any interesting document about weigth/speed.Not the same a landing 7 km/h to 17km\h.. i suppose a higher speed..less impact. But maybe in not very relevant..just a wondering. Saludos desde Argentina
not sure how to phrase? what about dealing with the bodies natural asymmetries? most ppl seem to have mild scoliosis, like below 10% scoliosis isnt officially diagnosed but exists. my mechanical neuropathy is getting worse and worse. apparently my spine is turning into a nerve grinder. may have to do with diet or leukemia, dont know if its due to calcification or lack of mass. but i must experiment with posture to minimize damage. i learned that i have left aic pattern, which involves a mild form of scoliosis. sleeping causes the worst damage, as relaxation seems to dislocate the nerve grinders sharp pits. i have not noticed running making it worse. but perhaps you can't even sense damage when you are in this state of mind and metabolism. my left AIC is like riding a skateboard in goofy foot stance (right foot in front). its like being frozen in the position of taking a step forward with the right foot. when i do the opposite movement, my body does not support it as well. even transitioning to the next step. hip tilt may be wrong. the right femur is often sore, it may break one day. i speculate its frozen in external rotation while the left one is frozen in internal rotation (pelvis is twisted to follow the frozen right foot forward step, even the sacral joint may be twisted not sure).
There’s plenty of people saying how to increase cadence but I have a cadence of 190-200, so is there any benefit in reducing cadence, and if so how would you go about it?
FINALLY someone who doesn't ask about how to increase their cadence. Can you have too high a cadence? If so, how do you reduce it in a good way? And those are the questions that I will address in a video with questions from you viewers.
Could you do a video where you show how to work with the hips when running. Since I have started looking at your videos I have started using my arms more, previously I was stiff as a mummy, but I would like to see how it should look when I properly using the hips too.
What non running exercises should you do to help with your running technique, ie. squats, lunges, etc.?
1) your thoughts about MAF training
2) walking vs running technique
Thanks!
Congrats! I hope your content reaches out to more people. I also bought your course and think it’s great.
One thing I think you could cover is running uphill and downhill, because your running mechanics are mainly on flat ground. Hope to understand if there’s anything we should take note of.
Fredrik what you need is a test subject to show how brilliant your system works.
I will donate my time to be your online test piece🙂
Keep up the great work.
Fredrik you are the best example for your product. Tell us all about your personal regimen.
Question: If there was one (or two) specific warm up drills that you would rate above others to help with proper (or at least better) running technique during the run, what are these warm up drills you'd have us do?
First of all, I would like to thank you for the wealth of knowledge that is shared on this channel, great job!
Here are some questions:
1. how important in your opinion is the balance between your left and right foot ground contact time (GCT) ? What could be the main cause of disbalance and how to fix it ?
2. ankle extension during take off, good or bad ?
3. gluts activation during run, how to do it right ? How important is to have an active gluts in general ?
Thank you. Really good questions!
LOL 😂 just heading to work, and that DANCE clip made my day☀️
How important is it to have a straight, fully extended leg at toe-off?
Congratulations on the 1M views, I love your content so I'm not too surprised (but you're right I don't really care all that much 😂)
My HRM reports that my ground contact balance is usually out, spending between 51-53% longer on my left. Is this due to some injury lurking? Should I be concerned about this? How would I correct it?
Thanks,
Kevin
Hi Fredrik, question for you: Is it better to lift heavy weights for leg strength to support running or lighter weights and high reps? Thanks
The Man Who Destroyed RUclips Running Brosience
The runner's version of Dr Mike from Renaissance Periodization.
I'd be interested in a video on the injury risk related to surface type. I'm particularly interested in the difference in running on grass, trail, a treadmill and pavement/road. Thank you for your videos they have challenged many things I thought I knew.
Hello, I have several questions.
1) How long should the foot stay on the ground before pushoff? Should I try to get my foot away from the ground as fast as possible? But then the push off will not be so strong and steps will be too short and the cadence will be too high... Another extreme is to let my foot go backward as much as I can to produce big power with each step - this will lead to low cadence (but not necessarilly oversriding) but also to higher fatigue beacause of using too much power.
So the truth is somewhere in the middle. But being in the middle - should I try to use more power or quicker pushoff? Ie how far back should the stance leg go?
2) What leg (+glutes) muscles/tendons should work when the foot is on the ground? Should it mainly be glutes or should it mainly be ankles/achilles tendon? I know that both is true and the most of the body work is unconscious but anyway - should I concentrate on specific muscle/tendon to work properly? Or maybe nothing is true and the power will comme from the swing leg and its momentum...?
3) How to achieve lower vertical oscilation (VO)? Some VO is of course needed but I am quite sure that I have too high VO. Should I eg try to use my ankles less? How to pushoff in the "correct" direction - not too much up and more forward?
4) To achive correct technique - is it better to run on the flat or on a slight uphill (how much % of slope?)? Hills will build strength but flat track will produce speed and longer stride - with higher range of leg motions.
Thank you for reading these questions.
Honza
Thanks for your questions. I will be back with some answers in the near future. But I have already made a video about contact time that is called "Short contact time when running, what it is, why it’s important and how to get it" so check it out if you like.
@@SpringSnabbare Thank you. I have watched all your videos. 🙂 (at least those in English 🙂) But my question is more about "when short contact time is too short"? - eg when doing some running drills there are some that are performed with very high cadence, very short ground contact time but nevertheless with very short stride length as well...
Grattis till 1 mille! Grym jobbat och välförtjänt 👏👏👏
How should we adjust our technique to remain efficient when running uphill or downhill?
Hi Fredrik, I enjoy watching your videos and thanks for sharing your wisdom, much appreciated.
Could you answer some questions about the breathing technique while running?
I'm curious to hear your thoughts on how to inhale and exhale (nose or mouth)?
Is 2:2 breathing rhythm 'the best'?
How do these patterns change for different sessions (intervals, base runs, etc.) and distances (5k - marathon)?
Are there any other significant things to be aware of related to breathing?
Thanks in advance.
Congratulations for reaching one million views in one video! 🙂👍Here are my questions: How important is it for a runner to train at a specific heart rate? If I run for example at 70% of my max. heart rate it is very difficult to run with a good running form because I have to run very slow or even walk sometimes. Is it possible to train both (good running form with a good heart rate) at the same time?
Question:
Regarding running downhill: isn't it better to relax while handling the speed and impact increase other than braking which (over)loads the knee?
I personally feel and do way better just letting the speed increase with attentive control. However, I haven't done it in a long descent because I'm not sure if my body can handle it in terms of resisting the impact of stacked gravity and fueling (breathing, lactate, etc.). I'm not very experienced either. When I braked while running downhill, my knees hurt at an alerting level.
Question: How much knee bend is optimal? I found that knee bend corresponds with more dorsiflexion and hip flexion, which seems to help with hills. thanks!
First of all, big THANK YOU! Purchasing and learning through your training course is one of my best money & time running journey investments done so far! ....and it is a lot of fun! My question is related to the body type and how to adjust the technique in order to optimize running efficiency with particular body type in mind. Just to give you an example,, in my case (52yrs, 172cm/78kg) that specificity means strong frame built with short body and legs with bulky calfs and thighs (sort of heritage from my strength fitness training decades ago:-). Moving from my minimalist running experiment and from quick stepper shuffle (which was great to start with when I lost 20 kg) to eco sprinter utilizing more dynamic and springy motions makes magic for me (thanks again!) especially on trails with moderate longer climbs...well, actually in every situation when I think about it:-) so I believe you can share more on that topic with us.
Mr. Zillen
Good day :)
Regarding your recent video on cadence
I'm a heavier runner, I weigh 100 KGs. I pick up frequent injuries when running at a faster pace, I currently run about 15 to 20k per week, but I'm trying to up that to 50k per week until spring. A coach told me that I have to higher my cadence if it was under 160. I currently average about 155 cadence on a random long run of 10-12k. So I went to the track and tried to up my cadence to 170, within seconds my heart rate was in zone 5! Later that day you uploaded that video about higher cadence. I have been a long time subscriber btw, I went back to the track, tried to fix my technique, still couldn't keep it at 170 even. I had to sprint! Best I can do is 160, what is your remedy? I cant handle another soft tissue injury.
On a side note, I really enjoy the introductions to the videos, I find you very funny.
Thank you so much
Homayoun, from Tehran
Congrats on the great videos! I echo "homi' comments. At 6'2, 230#, 66yo... i have been unsuccessful getting past 170 cadence without spiking my heart rate at a crawling pace. I have had success with your tips to get to a comfortable 170, 10 min/mile - primarily listing to songs with 170 bpm and setting my cadence at 170 running in place... then start moving. Do size and age impact cadence theoretical targets? Thanks! Eric
Great video. Could you please do a video giving tips on how to walk easier and faster? Thank you.
Can you make video about this- How to breathe while running fast?
Could you explain how to improve stride length and vertical oscillation? Your videos are very helpful! I applied many of your findings!
Is walking technique the same as running technique, but slowed down? By this, I mean when I walk to the shops, should I be trying to emulate the same style and muscle firing pattern? 3:42
Video about:"Glutes activation when running flat race"
what the best drill to make me start using my glutes instead of those damn overdeveloped quads?
What would you recommad and why: running 5 km every day or 10 k every second day?
@Fredrik Zillen Is there any technique tips one can do to lessen foot strike impact on an injured knee? I have seen suggestions that one should not try to lessen the impact by forefoot landing. True or false? I switched from forefoot strike to midfoot last winter. Chondomalacia patella forced me to use maximalist shoes only initially on a softish soccer field. Even for 6.45+ min/km 1 km jog at the beginning of my return to jogging. Later I was able to use Novablast 2 for 1 km on the soccer field after rehab. I have seen measurements that suggest less than maximalist soles having less impact than maximalist shoes. True or false I don't know, but initially even walking on asphalt hurt with hard soled stability shoe Mizuno Wave Inspire 17. Fast walking with Novablast 2 was barely tolerable. Thoughts about saving my knee and getting more distance? I have gotten to 2 km so far on the soccer field. I have increased distance slowly cycled instead of ran during the summer.
Congratulations!
I have two questions for you... Do you have to ability/interest in helping analyze runner's technique remotely?
The second question is just me being snarky... What is wrong with my big toe? It's been irritated for a year. I have it, now, so I can run without irritating it, but plantar fasciitis [SIC?] flares up. If I correct that, the toe gets irritated again. It's really frustrating.
Question: could you go over hips and the infamous hip dip? Obviously every other coach says it’s awful but you mentioned in a video that it’s not a big deal. I’m looking to increase elasticity!!**
According to my Garmin watch I have a ground contact imbalance, whereby I spend more time on the left foot (52%L - 48%R). How do I address this issue? Should I strengthen the left hip flexor (higher left knee), or the right glute (more hip extension on the right side), or what else? Are there just few possibilities or a gazillion? Do these metrics even matter?
Run on the footpath on the other side of the road so the side slope is opposite (and let me know the results cos I don't know for sure but I have suspicions)
@@mikewoodd4432 I get the same numbers when running on the athletics track, which is completely flat, so I don't think the road slope is the problem.
My cadence is almost always around 180spm (a bit higher on fast intervals).
I've noticed that the left/right balance is close to 50 (~51 or less) when running short fast intervals. No, I don't have better form when running fast! 😅
Should we actively push the hips forward? Thanks
Blir jeg bedre trent hvis jeg løper med tunge sko ? Jeg har 4 ben, men alle video'ene fokuserer kun på 2 ben... ?
Q: You mentioned that a lower cadence leads to increased vertical movement, which consumes more energy. However, if you elevate your cadence while maintaining the same pace, you'll experience reduced vertical movement per step but more steps per distance. In theory, this should result in total vertical movement and energy consumption over a given distance being approximately equal. Could you provide some insights on this?
I am a triathlete. For swimming I need flexible ankles to reduce drag in water. I wonder if having flexible ankles affects running negatively. To me having stiff ankles which I cannot flex seems a bit different to having strong ankles (which I can also flex) :-). One can also ask more generally (or ask a seond question). Is being too flexible in some parts of body bad for running technique? Is there some line we should not cross? Definitely, a gray area :-).
I bought your running course, and it is just great! Unfortunately, I already started having shin splints on my right leg before I could apply what I learned from your course. What are the most important things to be aware of to prevent shin splints?
Wrong shoes, rotate your shoes, change them every six months or so, when you do long runs go with zero drop shoes, train your shins at the gym with shin raises and calf raises. You should see muscly shins. See also how you land, for slow runs, roll your feet from heel to toe if you normally land mid foot. Food: when you go slow, you don't need many carbs, when you train hard eat carbs the night before. Inflammation is an issue. Also, do not increase your mileage or training more than 5% every month or so. Look also into the right vitamin intake or vitamin deficiencies, you'd be surprised, use a massage gun as well and so forth and so on...
I couldn't help replying, I'm sure Fredrik will be able to assist further.
How will "super shoes" (with a lot of cushion and carbon plates) change my running? Is there a gain to be training with such shoes, or is it better only to use at racing and some fast training session?
I have many questions!
Is a quiet foot strike better at reducing injuries? Or is a louder foot strike just showing that you have more force and are running "faster"? This assumes the same shoe. Different shoes are differently loud I suppose.
As I slow down to run easy, my gait seems to be less efficient. How do you run easy and still practice that good technique? What are the most important things to keep when you slow down the speed?
Are breathing patterns overrated or underrated for running? There's a lot of chatter online about how to breathe (e.g. 2 inhale, 1 exhale)
Thanks for your questions. Regarding your first question, I have made a video called: "Loud sounds when landing does not indicate the load of the body when running". Check it out!
Thoughts on Frans Bosch. Specifically positive running technique also coined by Ralph Mann and whether that transfers well to distance running or is just better for sprinting.
Question: What about optimal step-width while running?
I would be interested in your advice to injured runners where one leg is now noticeably weaker that the other or even if one leg has intermittent pain that leads to limping.
How do you get those abs Fredrik?!
Core workouts, running mileage or is it what you eat?
As the old saying goes: Abs are made in the kitchen. Now I do quite a lot of weight training, but it's a low percentage of body fat that makes muscles visible.
@@SpringSnabbare thanks Fredrik, as I feared, it's what you eat or in my case how I eat - I don't pay enough attention to what I put in : - )
👍on the most recent clip too.
I get all my running technique advice from Reddit, how screwed am I?
Actual question: I've had Achilles issues in the past and recently Plantar Fasciitis, fairly minor and am rehabbing that. Just returned to running and am adding plyometrics as well as tendon strengthening exercises in this phase of recovery. What running form issues would be associated with Achilles/PF on one side only?
Can you explain stitches? What causes them, how to avoid them?
I noticed that when I walk very fast for a couple minutes I am more likely to get stitches than when I am running and can't quite figure out why
this has been established for many years now, it's cramping of small muscles in your abdomen. When i used to get them i do really deep breathing, belly breathing really try and get a "big bloated" belly in the intake and the opposite in the out-breath, back and forth a few times and makes it magically disappear.
I have been doing Maffetone training for about 9 months, and my pace improved from 10:30 per km, to about 9:20 per km now (which is still SLOW). I'll make the excuse that the 32 deg C heat here in Singapore is making it really hard to keep my HR low (43 years old = 137bpm).
My wife said though, since doing this slow jogging, my running form has changed to one that's more like race-walking or shuffling (at a low cadence of 145-150, heel or mid-foot landing), and she said I should ditch MAF and go back to regular running (cadence 175-180, fore-foot landing).
For slow heavy beginner runners like me trying to stick to MAF running, what expert advise could you give please? Is the low cadence in slow jogging ok?
In my opinion, if you 'run' slowly then all you will get good at is running slowly. It's terrible for running form. You'd be better off cycling to build aerobic fitness, and when you run, run faster! Others will disagree, but only because they've been watching too many RUclips 'experts' who have taken the training techniques of marathon runners and tried to apply it to people who only ever run 5k.
nobody that really achived greatness hasnt done some form of training for speed.. wether gym stuff or sprint works or speed work. or plyos.. nobody does just slow training alone and achives greatness.. high intensity intervals. and and and.. and also about breath training and bolt score and vo2max and and and.. only slow running hits a wall.. and are u to slow when u run slow.. wich is why mafatone methode tracks it per hearth rate.. u need to run slow enough but... its often tricky.. and also are fast twitch muscle fibers interfearing.. do u need to tire them out during a training and then hit slow twitch fibers? depends.. do u need to tire em out over and over? how much is your ratio of fast to slow twitch fibers and where are youe weak links? tendona? muscles? stiffnes? and and and.. u need a diverse aproach... one form is ad example. warm up anf then tire the fast twitch fibers out then get to the slow ones and then perhaps walk if u get to high hearth rate then after it slows down. run again bht are fast twitch fibers already? if yes. hit em. if not. dont hit em.. and repeat. then always try to hit fast twitch out if the way... the reason many marathon runners dont do it is becouse what fast twitch whould they even exhaust? but bodybuilders on the other hand .. or sprinters
Is there a relation between weekly mileage and marathon time? More specific: If I want to run sub 4hour, do I have to run 50 kilometer per week on average for 8 weeks prior to the race?
It depends on what your base is. If you do not have sufficient base there is no way you can run sub4 with 8 weeks of training.
@@grgr6720 I can run 50k a week and I do run approximatily 50k a week. My question was and is about the relation between mileage and performance. Strava has done Some research on this topic around the London marathon a fee years ago and I was curious to hear fredrik zillens view on the topic.
Q: Is there an underlying cause in someone's form that makes him/her prone to shin splints. I cant get rid of mine for 6 months. When I am running slow and lazy it seems to be better.
I find cues on hips often confusing because of the complex anatomy. For example, are they referring to the greater trochanter area or the illiac crest. Does anyone else find it confusing?! Thanks, really enjoy your videos.
I understand that you find it confusing. It's probably because different people mean completely different things when they talk about the position of the hip and how it should possibly move. And that's why it can be a good topic to address in a Q&A video.
What is your overall opinion of the “Chi Running” technique from Danny Dreyer?
Which metrics do get impacted by stability shoes? Should neutral runners use stable neutral/guidance shoes?
Why should neutral runners use stable neutral/guidance shoes? Pronation is an important part of your running, both as a shock absorber and to get better power in your push-off (as long as it's not too much). Taking it away is likely to increase the risk of injury and/or make you run less efficiently.
@@SpringSnabbare to take the pounding off your legs on easy days I would say, but yes it may change your dynamics in a bad way hence my question here
What if anything should I change with my form when running uphill/downhill compared to running on a flat surface?
Hello. Any interesting document about weigth/speed.Not the same a landing 7 km/h to 17km\h.. i suppose a higher speed..less impact. But maybe in not very relevant..just a wondering. Saludos desde Argentina
not sure how to phrase? what about dealing with the bodies natural asymmetries? most ppl seem to have mild scoliosis, like below 10% scoliosis isnt officially diagnosed but exists. my mechanical neuropathy is getting worse and worse. apparently my spine is turning into a nerve grinder. may have to do with diet or leukemia, dont know if its due to calcification or lack of mass. but i must experiment with posture to minimize damage. i learned that i have left aic pattern, which involves a mild form of scoliosis. sleeping causes the worst damage, as relaxation seems to dislocate the nerve grinders sharp pits. i have not noticed running making it worse. but perhaps you can't even sense damage when you are in this state of mind and metabolism. my left AIC is like riding a skateboard in goofy foot stance (right foot in front). its like being frozen in the position of taking a step forward with the right foot. when i do the opposite movement, my body does not support it as well. even transitioning to the next step. hip tilt may be wrong. the right femur is often sore, it may break one day. i speculate its frozen in external rotation while the left one is frozen in internal rotation (pelvis is twisted to follow the frozen right foot forward step, even the sacral joint may be twisted not sure).
There’s plenty of people saying how to increase cadence but I have a cadence of 190-200, so is there any benefit in reducing cadence, and if so how would you go about it?
FINALLY someone who doesn't ask about how to increase their cadence. Can you have too high a cadence? If so, how do you reduce it in a good way? And those are the questions that I will address in a video with questions from you viewers.
How do I increase my running speed?
What to do when you love running but your shins hurt? 😢
What are your thoughts about running based on power, pace, or Heart Rate?
Could you offer a discount for your running course ? :D