Efficient Running Technique Using a Vertical Hip Strategy
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- Опубликовано: 14 мар 2023
- Hip-centric running technique emphasizing:
• upward hip flexion drive
• downward, fast, foot-to-ground hip extension
This technique generates:
• enhanced stride length
• fast cadence
• efficient, foot-under-body landing
I've spent years mastering (almost) this running technique... A few remarks, starting from the leg that does the propulsion, key points:
- The more you push the leg, the greater the upward flexion on the other leg will be,
- The leg in the air must be relaxed, the point of impact on the ground is aligned with the hip, without any intervention of the calf or foot
- On landing, the only thing to do is to "jump" forward, hard, quickly, and if you are aligned with the hip, the power of the jump is better
- During the jump, it is a cooperation of the whole half of the body to move forward, foot, ankle, calf, knee, quadriceps, hip, torso, arm.
Good video. Running is the combination of a vertical jump and a fall forward. The sudden explosive raised knee and the calve of the opposite leg provide the vertical jump and the lean forward from the ankle joint provide the fall (by shifting the center of mass). The faster the exchange of the legs and the more you lean forward from the ankles, the more airtime you have and the faster you can run. To practice the lean fall forward from the ankles keeping your torso straight and stop your fall by extending a bent leg. To practice the jump. Do high knee running jump ropes or high knee running in place as fast as you can. Box jumps are good too. Now put the two together run in place with high knees then start leading forward from the ankles. Once you are running, try to pull your legs up so that your feet are touching the ground for the shortest possible time, making sure that your heel is pointed up. Voila, you are running in proper form! To engrain the hip lift into muscle memory, practice power skipping before sprinting. Make sure that you warm up first. Happy trails!👟
The best explanation I have seen so far in youtube. Thank you.
This guy so cool to watch without any sound on the video, it looks like he’s teaching some really cool dance moves
Glad you enjoyed it
😂
Finally a clear description of what to strive for. I am anxious to try this. Any more tips to get there would be great. Thank you
The best runningform video ever！ thanks a lot!
Best form video on RUclips, maybe the whole internet.
This is absolutely gold!
Correct answer 💯
This is made my running different level
Thanks
So, well explained. Thank you.
Really good info thanks
Well explained sir.
Just run , and have fun ! 😊
Born to run has a drill standing in front of a wall doing this to a song which beats to 180 cadence
It’s even cooler on double speed
Love this vid ❤
Any chance to teach the arm swing?
Start here: www.irunfar.com/arm-swing-the-canary-in-the-coal-mine
throughout the whole cycle is there any phase where you relaxed?
It comes with mileage. I would compare it to kipping pull ups and driving with your hips at every stride.
Nice vid! Can I ask what shoes you're using? Look good.
Pearl Izumi N1 Roads. RIP!
It makes sense, but also seems like it'll use significantly more energy. Marathon racers can maintain the speed, range of motion, and power throughout the race?
1. Anything new (neurologically) uses more energy. Any change *feels* harder for the first 3-5 weeks of (neuro_-) learning.
2. The *fastest* marathoners run "circularly" (via this vertical approach) and do not "elliptical"-run.
So how do you learn this? #chronicshuffler
Does this apply when you are very slow? I'm talking 10+ (in my case 11:30 - 12:30) minutes per mile.
I am a new. 15 MPW, 4 months in. 170 Cadence at these speeds. I try to think "vertically", but my feet just dont come that far off the ground. My knees bend, but they basically come up to let my leg swing back to center, and go down. There is no "drive" unless I force it and run inefficiently for that slow speed.
Is this to be expected? Or should I try to change something about that.
I'll post a video (if you're still a small enough channel to do these things), I feel like I can't be the only new-ish runner whos had trouble translating technique videos to a 10+ minute mile pace.
It is, to even those speeds. Here's an example of a "victory jog": ruclips.net/video/kgIUE8BPw-c/видео.html
I agree, but everything happens reactively. I know an old chap who did a pose running clinic years ago and even though he runs very slowly, he moves his knees up very high, like a dressage horse it always looks to me. This is just wasting energy IMO. Going barefoot/ minimal will train the right technique and reflexes. Much of it sorts itself out pretty much, given that you don't have any serious impediments. I have noticed that going faster makes everything fall into place. When starting barefoot/ minimal some years ago I think I was not running from the hips effectively and probably overstriding which time and time again resulted in very sore calves. Right now I'm on very limited mileage but a very broad palette and my running has never been better.
Sounds like too much flexion.
The meat of this article is the emphasis on foot-to-ground *extension* torque (the other half/pairing to flexion, which most runners neglect). That's the missing piece for so many runners.
@@uhanperformance Spot on. In fact with the kickbike I feel this is trained very very effectively. Have on;y been doing it for a few weeks and just had an episode of lower back pain (the type where the back muscles cramp up and lose the normal coordination - very painful) so it's a bit too early to say anything about the effect on running. Will keep you posted.
I completely agree with this, but if I implement this in low pace (e.g., pace 7min/km & slower) I found my heart rates spike up higher (compared to if I use shuffling technique). Why is that so? Any recommendation ?
Two things:
1. Anything new is (neurologically) "harder", thus making your heartrate spike (to provide more blood to nerves doing novel things)
2. At very slow speeds, it is difficult to do without simply wasting energy. As such, on flat ground at sea level, I also believe there is a "terminal minimum velocity", below which you are simply wasting energy -- and often absorbing it as strain in your body.
nice topic, i tried this movement but my heart more shoot up than horizontal stride. how can I lower my HR while striding vertical?
Good question. ANY *change* is a neurological challenge. Any novel neurological change - even if long-term more efficient - will cause a short-term (2-6 week) "spike" in HR as the body learns. Keep at it...
Have you got any drills for that?
See the exercises/drill videos at the end of this article: www.irunfar.com/where-the-rubber-meets-the-road-the-role-of-hip-torque-in-optimal-running
does this apply to all running paces? For example to a light, slow jog as well as speed training?
Yes, the movement is just smaller. Here's an excellent example of a vertical strategy for jogging (by the fastest human ever): ruclips.net/video/kgIUE8BPw-c/видео.html
@@uhanperformance Thank you - and the video is really helpful!
Great video decomposing the running move into horizontal and vertical strategies. I am often confused which strategy to use as I change speed. Is the vertical strategy more, or only, applicable to faster runs? On long and slow zone 2 runs, it feels more natural not to lift the feet much, especially if I keep the cadence >160. Should lower the cadence but keep the hip-lift and stride?
Vertical is easier - and more necessary - for faster running. But landing vertically -- foot-under-body -- is always important to minimize landing stress and use all that energy to propel.
My question is: if I am trying to use this strategy, how do I implement it in practical terms?
Lift straight up, push(/pull) straight down.
Excellent explanation. Very helpful to get the force principle in your head as you run and focus on the up and down. Thank you sir.
even at 10 min pace--i am guessing yes but not so way exagerated
Interesting. But how do you move forward and not just remain in place?
"Leaning"/leading the body (center of mass) forward beyond the "base of support" (feet) is what initiates forward movement...AND turns a tight vertical up/down hip strategy into the circle you see with fast running.
How do you prepare to run like that?
If all else fails, "Look Fast, Feel Fast": www.irunfar.com/look-fast-feel-fast-stride-optimization-for-the-long-run
Is there a specific reason you call this a 'strategy' instead of a 'technique'?
A technique is one action. A strategy can include several techniques.
Is this Pose running
Very similar, but Pose seems to only emphasize the "up" motion -- lacking an emphasis both on the "down" (push-off/extension) and the forces behind them, beyond simply lifting your leg.
You don't need to lift the leg and foot that high when jogging in zone 2 like most of us should do 80% of the time
Show me a pro runner who runs like that. Ill wait.
Thanks for waiting patiently, Kevin! They *all* do. For frame-by-frame references that show the vertical (circular/wheel) leg strategy, see my colleague/friend JP Gloria's IG feed: instagram.com/jpgloria.dpt/
@uhanperformance in your opinion, they do. Either you're explaining your point badly, or you're giving out bad info. Watch any endurance run as an example you won't see any athletes dragging there feet back like that. Quite the opposite with many landing towards the heel. Their feet land underneath them due to there body moving forward, not by a conscious effort to do so.
@@kevinclark5086they do all run like that, basically because they're running at a minimum of 20kph.
The real point would be, show me someone who shuffles at 20kph...
🎶 P r o m o s m
Unphysical explanation. See Dr. Romanov aka Pose instead and the concept of falling. No such strong-anyrhing is required nor reflected in runner physiology. Just pull.