Thank you for another great video. I took your advice and ran on my head for a week. Unfortunately this created brain damage and I am unable to understand your video's anymore.....🙂
Wow! We tested this half circle technique and dropped 20s per mile and reduced the over stride. Also we used a higher back kick for more efficient leg swing that you talked about in another video. Totally amazing results thank you!
71 years old! My running technique feels increasingly awful. I might be well advised to try “running on my head.” :):) Wonderful video, as always. Thank you.
I do love how you talk about running. You've got the same passionate 'rant' about technique nonsense that I do with rowing!! Once I've cleared up whatever is wrong with my hip flexor and can run again, I'll take a look at whether your course can help me get back to speed before the HYROX season kicks off again.
Landing on the whole foot versus forefoot is excellent information. I just realized this on my own a few days ago and it's really helped my running gate and comfortability.
Nice video. The 3D run capture is a great When I started triathlon, I came across a "Certified Pose or Chi" run coach. Even being new to running, I thought this is dumb and defies simple logic. While briefly connecting with a pro athlete at Ironman, I asked about technique. She said simply, the most efficient running technique you'll learn is during the course of an Ironman. I found that simple yet accurate.
Im having pain in my tibialis anterior after several minutes of slow running. I've watched youtube on the proper form, i forgot the youtuber and instructed to run like you are cycling. I just did that and the pain was gone. I execute it like in your video, not over striding. I also noticed that when i slightly lean foward, i was able to land on my forefoot. Thanks for sharing
It is topologically a circle. 😉 To be serious, very interesting to see the true foot path - seems to me it is really bigger rather than more circular at high speed. Best piece of advice - "you can run on your head if you like".
Hi, I really appreciate your explanations on this intriguing matter. I have severe problems with my calves (gastro), they are always too tight alternatively. I changed my posture to solve a problem with my hips. Hip problem solved now, but I struggle with calf pain. I use now drop-10 shoes. Running technique is really key. Tnx a lot. Cheers
Does that mean zero drop shoes? As someone with lifelong tight calves/ short Achilles... I've been in and out of physical therapy since a child, and do yoga at least once a week... not everyone is suited to zero drop, especially people with chronic tight calves. Zero drop hurts my calves/ Achilles, 10mm drop hurts my knees, so my happy place is 4-6 mm drop. My calf pain and tightness is much improved, even running ultras. Best wishes!
Thanks Fredrik, the way you explain the mechanics of running has made me a more efficient runner. I've learned that to improve I have to go slower to ensure my mechanics improve in order to improve at faster speeds. Thanks again!
Great video as always. I am looking forwad to that pushback motion video because the question "what the leg should do when it is on the ground (and just before it hits the ground)" is interesting for me.
This is pretty cool. I took your course and liked it. Still working on the main point at the end that ties it all together - I won't spoil it for all those that need to buy and take it! A thought though, it would be cool to see what the needs are doing. It almost looks like they swing in a pendulum motion. How does that connect back to the hips and that to the shoulders?
That's why I prefer to call it a cam, striving toward a circle (like a bicycle pedal). And as a sprinter, I used to be a forefoot striker on distance runs, but I worked to be a mid-foot to heel striker, still avoiding any over-step, contact about 6 cm forward of mass center.
Congratulation🎉 Frederik produces one oft the best or even the best videos on the topic. Can you tell us something about the function of the hips? Can the concentration on the thighs in the upper area give some more forward pull? Thank you. Great content always 😊
Thank you! Everything I say and do is based on measurable facts. Glad someone appreciates that as I have received a surprising number of comments that what I say is just my opinion. And that even when I refer to the laws of physics. Things like gravity and centrifugal force are real and not "my opinion".
Dorsiflex position for the foot (toes up) with three points of contact is a really good foot position for most endurance runners concerning ground contact position. Toes down is never recommended because it tortures the achilles tendon and the muscles of the lower leg. As a running coach, I understand the biomechanics of the gait/stride, and I know the foot path does not create a circle but more of a teardrop when we look at in 3D. The current trend, which is driving me nuts, is the "Heel Peek" which is teaching runners to kick their heels higher when running in order to create more force when swinging their leg through is simply stupid. When people tell me, like the person who mentioned the professional triathletes comment on technique, that we find our stride on our own, I wish you the best of luck with your rehab. Runners will find a stride, but it may be the stride which leads them to injury because it is not biomechanically correct, which in turn leads you to finding a running coach who understands the biomechanics of running such as Fredrik.
I love your videos, especially the one you dedicated to treadmills, there is a trend of people talking against treadmills and selling a pseudo hippie style of running without the slightest scientific basis.
It's very interesting that at a pace of only 5min/k the elite runners already have a heel lift to the height of the knee. What would happen if recreational runners copied it (without lifting activly). Would they oerform better or is there something missing, that the elite can do and we can't?
I just discovered your channel. Is it a good idea to eat chocolate before jogging in order to boost my energy? If not, what natural snacks do you recommend?
I use the circle instruction as a mental cue, not a literal physical request. In my mind, asking someone to imagine they are “on a bike” while also requesting they lead with their knee and relax their lower leg to allow their foot to land without OVER reaching, helps them deliver a smooth, fluid, stride that isn’t one stomp after the next - but rather both legs always engaged in a cyclical movement. I believe that’s the intent of your final comments, which seem like a sort of retraction to your opening hook about this “ruining” your technique. If your purpose is to prevent people from literally trying to make their foot go in a circle, well done. But hopefully folks watched through to the end where you seem to briefly discuss the real value of this idea as a mental cue instead of a physical instruction.
I was taught to think of a unicycle: To go forward, you lean forward and the wheel rotates behind you. Translating any of this to trails, when one is a fragile scaredy-cat paranoid about the slightest misstep, is really hard. I always catch myself poking my feet way out in front, and managing a long, twisted period of ground contact which noone could believe was efficient.
I do a lot of trail running in Colorado and I grew up doing lots of sports. I have different hills named after ex girlfriends that taught me lessons in tough love. I’ve been working a lot on my form now as I originally started running long distances in prison. I used it to help clear the depression and pain that I was dealing with then but I never stopped running since. Now I run towards my problems and learning how to truly meditate and do breath work and it’s a spiritual thing for me. Is there a way to really check my form and know? I do notice techniques that help increase efficiency with the hills and what not but I played lots of sports growing up and through out my life but I never got taught long distance running when I was in school. What is the best book or way to improve these things while alone?
Myself and my wife (novice runners), have started running with more of the circular approach to improve energy efficiency. It has been around one month and we both feel it is exhausting and slowing us down. Is the issue that we are doing it incorrectly? That it is not right for us? Or that it takes more time to adapt? It certainly feels like there is a lot more strain on different parts of the feet, calves and our heartrates feel higher than normal. Is this normal? Please help if possible!
Can you share some sources where you picked up the idea that coaches are advocating your legs should move circular? I would like to look into the context behind this from the original sources.
What about sprinting? More of circle? Drive phase vs maintenance phase? The video only seems to focus on pace running at different speeds…. But doesn’t really disclaim it.
So funny. We all ran as kids. Running is built into us. But now...oh no! Get a trainer or else: injury. Next? Trainers for sleep, sit, eat...just run or even walk😂 or very least...take breaks in eating😂
This is all so silly. People wear shoes that change pretty much everything in regards to how your body runs. Then they listen to guys like this to change it again. Its just nuts. Run barefoot. Run minimalist. Your body knows what to do. It knows how to run. It's almost like we were born to run.
Overstriding is bad? It's funny, because we cannot run without overstriding. We would fall without it. The question is not whether we should overstride, but how much.
Ah, you're one of those people who deliberately misunderstands in order to write a funny comment and show how good you are. Do you seriously think I don't understand the biomechanics of running and that you have to put your feet in front of your centre of mass? Now, English is not my first language, but let's have a language lesson. There is a difference between the words 'reach' and 'overreach' as well as 'work' and 'overwork'. The "over" part shows that it is too much. Just like me and Eliud Kipchoge don't overstride even if we land in front of our centre of mass when we run, but we don't land TOO FAR in front of our centre of mass. "Too far", as in "OVERstride". If you want to know more about this, take a look at the video I made about this: ruclips.net/video/utjlz8SbVU8/видео.html On the same theme, I have also made a video about how OVERstride does not automatically lead to higher braking forces: ruclips.net/video/_Jt1zaX2G_4/видео.html
Thank you for another great video. I took your advice and ran on my head for a week. Unfortunately this created brain damage and I am unable to understand your video's anymore.....🙂
Wow! We tested this half circle technique and dropped 20s per mile and reduced the over stride. Also we used a higher back kick for more efficient leg swing that you talked about in another video. Totally amazing results thank you!
Best running channel on YT!
71 years old! My running technique feels increasingly awful. I might be well advised to try “running on my head.” :):) Wonderful video, as always. Thank you.
I do love how you talk about running. You've got the same passionate 'rant' about technique nonsense that I do with rowing!! Once I've cleared up whatever is wrong with my hip flexor and can run again, I'll take a look at whether your course can help me get back to speed before the HYROX season kicks off again.
Landing on the whole foot versus forefoot is excellent information. I just realized this on my own a few days ago and it's really helped my running gate and comfortability.
Another fantastic video, very informative as always. So many runners regardless of level would benefit from this channel
Thanks for valuable information for beginners like me.
Nice video. The 3D run capture is a great When I started triathlon, I came across a "Certified Pose or Chi" run coach. Even being new to running, I thought this is dumb and defies simple logic. While briefly connecting with a pro athlete at Ironman, I asked about technique. She said simply, the most efficient running technique you'll learn is during the course of an Ironman. I found that simple yet accurate.
The testimonial segment was epic 😂🎉
Im having pain in my tibialis anterior after several minutes of slow running. I've watched youtube on the proper form, i forgot the youtuber and instructed to run like you are cycling. I just did that and the pain was gone. I execute it like in your video, not over striding. I also noticed that when i slightly lean foward, i was able to land on my forefoot. Thanks for sharing
thanks for the great advice, it is hard to learn to run from the internet but with this channel I believe it is possible
It is topologically a circle. 😉 To be serious, very interesting to see the true foot path - seems to me it is really bigger rather than more circular at high speed. Best piece of advice - "you can run on your head if you like".
this helped me tremendously thank you! I always thought I was landing below my center of mass, but I was way overstriding
Thank you so much for sharing your knowledge, expertise and experience!
Found this video fascinating as an animator. Brilliant explanation. Thank you!
Hi, I really appreciate your explanations on this intriguing matter. I have severe problems with my calves (gastro), they are always too tight alternatively. I changed my posture to solve a problem with my hips. Hip problem solved now, but I struggle with calf pain. I use now drop-10 shoes. Running technique is really key. Tnx a lot. Cheers
Does that mean zero drop shoes? As someone with lifelong tight calves/ short Achilles... I've been in and out of physical therapy since a child, and do yoga at least once a week... not everyone is suited to zero drop, especially people with chronic tight calves. Zero drop hurts my calves/ Achilles, 10mm drop hurts my knees, so my happy place is 4-6 mm drop. My calf pain and tightness is much improved, even running ultras. Best wishes!
Thanks Fredrik, the way you explain the mechanics of running has made me a more efficient runner.
I've learned that to improve I have to go slower to ensure my mechanics improve in order to improve at faster speeds. Thanks again!
Great video as always. I am looking forwad to that pushback motion video because the question "what the leg should do when it is on the ground (and just before it hits the ground)" is interesting for me.
Good things come to those who wait.
Spoiler: you don't do much with your foot. It's all about the hip.
Fredrik.. loved this explanation!
thank you, that was very helpful.
could you make a video about how ankles should flexed and what the feet should be doing while running
Great video.
Thank you so much ✌👍
Excellent video. Thank you for posting! :)
This is pretty cool. I took your course and liked it. Still working on the main point at the end that ties it all together - I won't spoil it for all those that need to buy and take it! A thought though, it would be cool to see what the needs are doing. It almost looks like they swing in a pendulum motion. How does that connect back to the hips and that to the shoulders?
That gives circle training a new meaning...
That's why I prefer to call it a cam, striving toward a circle (like a bicycle pedal). And as a sprinter, I used to be a forefoot striker on distance runs, but I worked to be a mid-foot to heel striker, still avoiding any over-step, contact about 6 cm forward of mass center.
Sweet work with your Swedish runners at the latest 🌍 competition! I think I know who you’re referring too.👊🏻
Man I love the power of internet! And I'm thankful to have found your video!
Congratulation🎉 Frederik produces one oft the best or even the best videos on the topic.
Can you tell us something about the function of the hips? Can the concentration on the thighs in the upper area give some more forward pull? Thank you.
Great content always 😊
As a scientist, I really love to see those plots on 2:20 .
The plots differentiate this channel from the other running channels!
Thank you! Everything I say and do is based on measurable facts. Glad someone appreciates that as I have received a surprising number of comments that what I say is just my opinion. And that even when I refer to the laws of physics. Things like gravity and centrifugal force are real and not "my opinion".
I want to join training please share the link
Dorsiflex position for the foot (toes up) with three points of contact is a really good foot position for most endurance runners concerning ground contact position. Toes down is never recommended because it tortures the achilles tendon and the muscles of the lower leg. As a running coach, I understand the biomechanics of the gait/stride, and I know the foot path does not create a circle but more of a teardrop when we look at in 3D. The current trend, which is driving me nuts, is the "Heel Peek" which is teaching runners to kick their heels higher when running in order to create more force when swinging their leg through is simply stupid. When people tell me, like the person who mentioned the professional triathletes comment on technique, that we find our stride on our own, I wish you the best of luck with your rehab. Runners will find a stride, but it may be the stride which leads them to injury because it is not biomechanically correct, which in turn leads you to finding a running coach who understands the biomechanics of running such as Fredrik.
is it working with an 7:30 min / km pace?
Would love to have seen this repeated with different shoe types (bulky to racing flats/spikes) and shoeless.
I love your videos, especially the one you dedicated to treadmills, there is a trend of people talking against treadmills and selling a pseudo hippie style of running without the slightest scientific basis.
🤔 where is the knee upward come from?!!
Hi Frederick,translate to portuguese🇧🇷🇧🇷😎🏃🏾♂️🏃🏾♂️🏃🏾♂️ obrigado Frederick
Great video and explanation though feel is not the same as how it actually looks like
It's very interesting that at a pace of only 5min/k the elite runners already have a heel lift to the height of the knee. What would happen if recreational runners copied it (without lifting activly). Would they oerform better or is there something missing, that the elite can do and we can't?
Can it be in the Fibonacci sequence?
I just discovered your channel.
Is it a good idea to eat chocolate before jogging in order to boost my energy? If not, what natural snacks do you recommend?
going to start using "toe dipper" more often now 😂
I use the circle instruction as a mental cue, not a literal physical request. In my mind, asking someone to imagine they are “on a bike” while also requesting they lead with their knee and relax their lower leg to allow their foot to land without OVER reaching, helps them deliver a smooth, fluid, stride that isn’t one stomp after the next - but rather both legs always engaged in a cyclical movement. I believe that’s the intent of your final comments, which seem like a sort of retraction to your opening hook about this “ruining” your technique. If your purpose is to prevent people from literally trying to make their foot go in a circle, well done. But hopefully folks watched through to the end where you seem to briefly discuss the real value of this idea as a mental cue instead of a physical instruction.
I was taught to think of a unicycle: To go forward, you lean forward and the wheel rotates behind you.
Translating any of this to trails, when one is a fragile scaredy-cat paranoid about the slightest misstep, is really hard. I always catch myself poking my feet way out in front, and managing a long, twisted period of ground contact which noone could believe was efficient.
I do a lot of trail running in Colorado and I grew up doing lots of sports. I have different hills named after ex girlfriends that taught me lessons in tough love.
I’ve been working a lot on my form now as I originally started running long distances in prison. I used it to help clear the depression and pain that I was dealing with then but I never stopped running since. Now I run towards my problems and learning how to truly meditate and do breath work and it’s a spiritual thing for me.
Is there a way to really check my form and know? I do notice techniques that help increase efficiency with the hills and what not but I played lots of sports growing up and through out my life but I never got taught long distance running when I was in school.
What is the best book or way to improve these things while alone?
Years ago I changed to run with cycling idea of motion, my pace increased BUT I believe it's an injury prone idea
Is this suitable for pace 9?
Myself and my wife (novice runners), have started running with more of the circular approach to improve energy efficiency. It has been around one month and we both feel it is exhausting and slowing us down. Is the issue that we are doing it incorrectly? That it is not right for us? Or that it takes more time to adapt?
It certainly feels like there is a lot more strain on different parts of the feet, calves and our heartrates feel higher than normal. Is this normal?
Please help if possible!
If you have bad knees then what?
Can you share some sources where you picked up the idea that coaches are advocating your legs should move circular? I would like to look into the context behind this from the original sources.
Your feet do definitely move in a circle like a wheel when you run. I saw this in a roadrunner cartoon.
Если первой ставить переднюю часть стопы, кроссовок не должен выходить за плечи
What about sprinting? More of circle? Drive phase vs maintenance phase? The video only seems to focus on pace running at different speeds…. But doesn’t really disclaim it.
That’s what I wanted
What is oral of the story
I love running on my head.
Just kidding. I’m here to learn how to run and thank you for your videos.
me too always on my head, rolling along like a circle lol
What a most confusing set of descriptions.
Data, Data, data, data ❤🎉🎉🎉🎉
can you adress running technique at much higher pace. I mean a sub 2min 800 or even faster.
I just pretend there’s a small log in front of me, making myself land on my mid-forefoot. It works for me.
what do you mean we shouldn't push back when we run !!! ?? Our natural movement requires you to push back first!
and they say running isn't a skill...
And who the hell are "they" anyway? Running is a skill, just like swimming or cycling or rowing.
So funny. We all ran as kids. Running is built into us. But now...oh no! Get a trainer or else: injury. Next? Trainers for sleep, sit, eat...just run or even walk😂 or very least...take breaks in eating😂
This is all so silly.
People wear shoes that change pretty much everything in regards to how your body runs.
Then they listen to guys like this to change it again.
Its just nuts.
Run barefoot. Run minimalist. Your body knows what to do. It knows how to run. It's almost like we were born to run.
Who the hell needs to learn how to run? Just run.
U can run on ur head if u want to😂😂😂
This guy might sound like Chef from the Muppets, but he gives some really good advice...
"Push off" -- why that awful , impossible concept?
Overstriding is bad? It's funny, because we cannot run without overstriding. We would fall without it. The question is not whether we should overstride, but how much.
Ah, you're one of those people who deliberately misunderstands in order to write a funny comment and show how good you are. Do you seriously think I don't understand the biomechanics of running and that you have to put your feet in front of your centre of mass? Now, English is not my first language, but let's have a language lesson. There is a difference between the words 'reach' and 'overreach' as well as 'work' and 'overwork'. The "over" part shows that it is too much. Just like me and Eliud Kipchoge don't overstride even if we land in front of our centre of mass when we run, but we don't land TOO FAR in front of our centre of mass. "Too far", as in "OVERstride". If you want to know more about this, take a look at the video I made about this: ruclips.net/video/utjlz8SbVU8/видео.html
On the same theme, I have also made a video about how OVERstride does not automatically lead to higher braking forces: ruclips.net/video/_Jt1zaX2G_4/видео.html
Bam!