Running Form Technique Tip: "The Broomstick Cue" and Recoil| Coach Sandi Nypaver and Sage Canaday
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- Опубликовано: 21 ноя 2019
- Back leg lift and recoil. It's all about the follow through!
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Coach Sandi (co-founder and co-creator of all our Sage Running business and training plans) has a video and channel here: ruclips.net/video/HyysUOZZknM/видео.html
Another Cue on this is more just to "lift your feet up"....like be quick off the ground. Don't shuffle your feet too much. Imagine the heel is going "up and back" on the backswing and then "up and over" (to form a circle) as your knee is swinging forward. Even at slower speeds/Easy days it is still better not to run totally "straight legged" and shuffle too low (although obviously you aren't going to be getting the heel that close to your butt as that would be inefficient).
Do you guys call each other Coach Sage and Coach Sandi in real life? LIke, "Coach Sage, could you pick up some milk at the store?" "Hey Coach Sandi, how does dinner at 7 sound?" :)
Thanks for clearing up this important point: Get your lower leg parallell to the ground. THEN, lift the thigh maintaing the 90° knee bend.
I tried this today. Very cool. I was picturing a witch’s broomstick to amuse myself. Great memory device. Thanks. I’ll keep working on it. You guys are great.
Been working on this the past few days and my knees definetly feel the difference.
Thanks for your in-depth tip on the running form. I just started running on Summer 2019. This will help me to improve my running speed and I could perhaps eventually break my PB because of your tips. Cheers
Dude! I just had a major lightbulb moment when you spoke on leverages and kickback!
Always a pleasure to watch you both..........Thanx.
Great video - thanks! I’ve had to learn this lesson the hard way. LOTS of roots on trails where I run. A “straight legged” stride leads to catching the toes on said roots and will land you on your face every time. Pain is an effective teacher, nuf said, lol.
You are doing a great job, please keep doing it.
Hi Sage and Sandi, you guys are great and have really helped me in my running since I found your videos a few months ago. For me (and hopefully others) it would be super helpful to see a video of what optimal cadence and stride look like at various paces - 9:00/mi; 8:30/mi; 8:00/mi down to 5:00/mi. I feel weird trying to hit 180 steps/min on my long runs, which I'm running around a minute slower than marathon pace. Thanks as always! Good luck with your OTQ training, Sage!
Hey! Sage already talked about this in other videos. I think his idea is that cadence should be 170+ if you are below 10min miles and 180+ if you are faster than 10min miles.
Thank you both.
Almost all running form tips are for faster/moderate runs, while at the same time most training tips state that 80% of your training should be on slower/easy pace.
Really hard to look for running form tips that is applicable for easy runs.
Lifting my heels and knees too high usually also raise my heart rate to a certain level.
True to the bone, I experienced this ven I tried to implement these tips...another example is mid foot strike vs heel strike, 80% of people r heel strikers and ven u try to change it just causes shin splints and sore calfs
It depends on what distance you want to race at. For 5k's I reccomend at least 6:50 pace for easy runs, if you are a beginner (only been running a couple of months). If you plan on longer distances, then I recommend around 7:10 or 7:15.
What I will say is you should listen to your body. If you are always sore the day after your east run, then that's counterproductive. I reccomend slowing down the pace. If you feel like your easy runs are too easy, but upping the pace leaves you sore, then you must increase the distance you run, but keep the pace the same.
Good luck
@@Deadlyaztec27 your recommended pace is way too fast for a beginner. After more than 6 months of practice my fastest pace was 8.8 minutes per mile for a 5 mile run. And, I share the same experience with quite a few of my friends, who are relatively new to running.
@@ankushlal407
I might be optimistic. I hot into running in sophomore year of high school, so we adapted very fast to the pace.
Would be sick to sprint that fast
Brilliant advice clearly presented. Thanks so much Sage and Sandi
Omg now i finally know WHY i should lift my legs higher ty so much great Video!!
(Didnt like the fishlens for demonstation though :P)
Advice I was always told was to pretend your ankle on the ground has a bar coming out the sides and your other leg has to step over the bar. I guess the broomstick is the same thing 😂
3:25 it's like he's making fun of me
I’m currently trying to improve this portion of my running form, but I gotta say it definitely challenged my heart rate for me because it requires strength and effort and concentration for me to lift my knee up (and I’m used to not doing it anyway), so hopefully my heart rate can catch up soon!!
I was expecting the nimbus to fly in also :D
definitely gonna try this!!
That was an excellent scientific explanation of why you should heel lift or heel kick. Especially since I've been dragging my leg most of my life. It will be somewhat difficult to change that habit. Will have to constatntly remind mysefl of proper form
Increase strength of calves, run toe side only, heel kick will be automatically high and high
Hi Sage and Sandy, great video and many thanks. pl do provide some drills to keep elevate leg, you mentioned butt kicks and any other exercises or drills?
Great tip, thanks for sharing. How long would it take from straight leg to the running form with proper knee lift?
GRACIAS COACHES SALUDOS CORDIALES DESDE CHOLULA MÉXICO
running is such technical sport
YOU GUYS RULE
The passive straight leg stride is only part of what I’m doing wrong. I am working on an issue at a time.
I tried this today on my run and I definitely noticed it resulted in higher knee-raise on the front of the cycle. My times dropped too as my turnover increased. Going to try more of this but at a slower pace to see if I can get it ingrained.
@Huw how has it come along in getting it ingrained in 2 years?
@@kevinbeach8743 Ha...you've made me re-watch the video...I still think the tips in this one are absolutely fundamental. Improving the heal-kick brings huge dividends and speed. I can't say mine is good or any better than 2 years ago...but I'm trying. I'll have to do more of those exercises....slowing things down and focussing on form. Saying that, I set multiple new PR's on my 5k, 10k and half marathon last year so I'm doing something right!?!? Hope Sage and Sandi's tips are helping you too?
@@HuwJones awesome to hear you re-watched it and congrats on the PR's!
Good. From my experience, I am flat footed guy, and before orthopedic insoles usage, my heel kick was almost zero like on video "Bad form", but as soon as I started to use insoles, they put my feet on toe side during running and my calves begun worked hard (of course too often overload due to weakness while being flat footed) and my heel kick automatically started be higher and higher!!! Also my cadence reduced and stride length increased!!! What I want to say: calves weakness is the reason of low heel kick, calves is the reason of short stride and high cadence with bad form running. For example: before insoles I ran pace 04:30min/km with avg cadence 185-188 and short stride, with insoles and stronger calves same pace I got cadence 175-177 with increased stride automatically!
That's some Sage Advice!
We (regular joes & jills...) needed this "back-in-the-day" when we were young(er)....for obvious reasons.
Ergo: (to youngin's here) Don't let this Sage advice pass you by.....
So for the correct form, do we need to run fast to have that form? I feel that if the pace is slow it’s hard to maintain that form
I struggle with the same issue
I feel you
yes
Practice practice till it gets ingrained and become second nature to your running form.
Thank you !!
Helps a lot
Thank you so much a lot of love and recpect from india
Some great demos, thank you!
Great video. Thank you... I will try it when my calf muscle is better lol
If my pace around 6:30/km, can i do that run technique? Or it only can apply to more faster pace?
To add a little observation about the physics, the energy needed to raise your lower leg through an angle is the same, regardless of speed (it's just dependent on how far the centre of mass moves vertically) but the energy saving you mention due to the moment of inertia being reduced (why moving the centre of mass of the lower leg nearer the axis of rotation is relevant) is proportional to the angular speed squared. This explains why the optimum style changes quite a lot with speed. With more detailed information about the biomechanics, it might be possible to try to calculate the optimal knee bend for different speeds, but I would bet that runners come pretty close from experience. Another interesting thing is how cadence affects efficiency (different cadence involves different speed and angular movement of the legs).
thank u so much
If I run under 8 minute miles the heel comes up. If I run 8-9 minute miles I’m shuffling. Since all my miles seem to be closer to 9 minutes if I’m running any distance I’m always shuffling.
Awesome
How to do this at slow tempos. As my tendons are really stiff I'm having a hard time implementing this during my slower runs..
great question
I will have to watch this again and repeat...first-food for thought....for trails,I do not think it applies nearly as much. Momentum M0tion w correction form//quack n quick for me too much...again...for for thought so that's good. thnx both.
What's your favorite Hoka to run on the road?
Is it relevant to all pace level? Please enlight me sage
Who keeps disliking Sage's vids? Explain why you disagree so we can discuss...
1,000th Thumbs Up Like. PS just ordered my second pair of Hoka shoes.....
Great
does the hill being lifted or just relaxed after it hit the ground?
Where art thou?
Thank you Subscribed
Sage have you considered training with Seth Demour. He has the same goal and race as you.
Seth is good too.
thanks for the tip! could you elaborate how to work on back leg lift when running at zone 2 speed vs faster speed? i find it difficult to implement it when running easy. is it normal?
Yeah to be honest if you're running slowly it just feels weird, I think it's something to think about when doing faster sessions or races.. that's my take
Yep its normal. Cadence is the key. Until you are comfortable at 180 steps per min it will seem impossible. Thats how it is for me anyway, and i think its worth the effort to improve my poor technique and save my knees
think about "stepping over that broom quickly". be light on your feet. For sure a lot of good form changes are harder to feel and implement at slower running speeds (i.e. even stride rate up to 180 steps per minute...it could be as slow as 165 on a very "Easy Day"). So Strides and speedwork can help with this. Ever so often you can try a "butt kick drill mid run" or an exaggerated heel kick just to feel the full range of motion (of course at slower speed it would be very inefficient to run like this!)...like doing a little set of drills. Generally the faster you run and the more power there is on push-off the more of a "recoil effect" there is and the closer to the butt the heel will get on the full back kick and forward swing. However, even beginners running at slower speeds can think to "lift their feet up" and not be so "straight legged".
my slow run is abou 9kph and I look like the bad form example. But as ugly as it is, I find it very efficient.When I force lifting my feet, the harte rate get lifted as well ;(
I just tried it for almost 30 mns. Could not keep it down to 9kph at all. My speed was 10/11 kph, below my threshold speed of about 12 kph, and my hear rate was above the usual threshold heart rate. My Garmin knocked down my Vo2max by one point... I really would love to see Sage demonstrate a 8 or 9 kph with this broom technique. I suppose I will only try it from time to time (end of my tempo run, strides, maybe one of my speed repeats) and hope for my body to somehow learn it and make it more efficient
Why don’t you mention the core and pelvis? If they are not held in position correctly then the recoil just doesn’t happen and your foot spends too much time on the ground. This is something I’ve become aware of and I’m trying to work on. It takes more than a few weeks to get this into muscle memory (for me anyway)
The bad form example actually wasn't that bad. Go to any local 5k and you'll see a lot of peeps with lower leg lift. It made me think of running a techy trail, where you don't (or can't) lift your legs too high because you need to maintain stability.
At 42, I am trying to break 5:00 mile. How much should I consciously be thinking about leg lift and "shortening my lever"? I am a triathlete, and I run just like the ones you show, barely lifting my leg at all for the most part, so this does not come naturally....
I think it all depends upon your running pace..
Next time a side by side would be nice vs bad then good. I got the point though...be like a gazelle :P
Facing difficulty to pick up heels
Sage always has the goofiest running form when he demonstrates bad form lol
From my experience, you don't need to think about the butt kick that much since the body is a whole chain. When you lean forward, you will kick higher without forcing it. When you open your hips for longer strides, you will also kick higher.
I guess he could just make a RUclips channel where he steals other people's videos, adds a bit of muzak and throws in a few quips. Oh wait, you got that!
@@IanLoughead Steal? ... I only take quick clips and add my analysis. It's not as easy as you think.
BTW, I'm making zero $ off my videos.
Wouldn’t heel lift be determined by your speed. A 10min per mile pace you heel lift would be way less then a 6min per mile pace.
😂
What happened to the farting mouth turtle? 😂
More of these videos please. You have 24 hours.
Like if you agree
@james Nas you have 24 hours to erase that comment.
1st comment?
Great videos, but try not to have the sun hitting the camera lens directly, very bad image. 😉
They always look so awkward trying to show examples or bad running form :D
That should be the goal, i.e. when bad running form is just awkward :P
Dude I've followed you for years and you in motion is completely different from what you're showing in this video. The entire stick method is completely wrong to the way that you actually run. There's way more excessive motion when you're coming over the stick. No one runs that way. You don't lift up your knees and then go up sideways with your hips like that. I understand that when you perform drills this way you open up your hips but that does not have anything to do with your practical running form. Maybe you're trying to say something different from the way I interpret it but you're coming at it the wrong way.
I think you're right. It's confusing to say that the intention is to get your foot up and over the stick and then promptly kick the stick because you can't get your foot over without weird hip rotation.
I understand the bit about shortening the lever though and I suspect the idea is more to have the stick cue as a way of ensuring the kick back gets the foot high and the shin at least parallel to the ground ie. as if you were about to step over a stick at knee height - without actually completing the motion that would enable you to step over the stick.
Sage always has the goofiest running form when he demonstrates bad form lol
From my experience, you don't need to think about the butt kick that much since the body is a whole chain. When you lean forward, you will kick higher without forcing it. When you open your hips for longer strides, you will also kick higher.
its more about the recoil effect and the leg following through on the forward swing. So the cue is to think about "stepping over the broom". We don't want to engage the hamstring more than it has already been at the pawback phase. Once the foot is pushing back/pulling back and leaving the ground it is about momentum.