Proper Running Techniques: Head Over Foot
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- Опубликовано: 12 дек 2016
- We are going to talk to you about locomotion. Specifically running as fast and as efficiently as possible, and even walking stronger. To do this, we use something called the Head Over Foot Technique. WeckMethod Running Clinic (WMRC): propulsespeedtrainers.weckmet...
The WeckMethod Running Clinic is a transformative experience that will make you a fundamentally better runner for the rest of your life. Whether you want to be faster, more agile and resilient for sports, you love road running or track or you simply want to find more joy in running, the WeckMethod Running Clinic will make every step you take stronger.
I'm going to teach you an exercise in this video that is the most productive ground-based training exercise you can do because it enhances locomotion at the most fundamental level. It's all about balance. Running, walking, one foot at a time. In order to find balance on one foot with a neutral spine, the head has to be aligned directly over that foot. So, my foot on the ground and my head have to have perfect alignment (if I have a neutral spine), in order for me to balance. You can test this for yourself by just standing normally. Don't move your head and lift your foot. You'll find that you don't have balance.
So, I hope I've inspired you to adopt the technique and learn it because every single step you take will be stronger as a result. Test it for yourself, master the movement, and tune in for more. There's a lot coming with the Head Over Foot Technique.
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So pimp walking is a perfect fundamental for proper running... nice!
History in the making. Thank you Coach Weck!
Very interesting and totally makes sense. High school football coach taught us to "run on top of your cleats in poor field conditions" so you don't slip as much. Turns out you should always run on top of your feet, or as you say, head over foot. It totally makes sense. I was consistently going down when making hard cuts because my head was so far out of balance with my feet. You mention not wanting to train side bend beyond your base, but I wonder if you've adjusted that after meeting Ben Patrick, knees over toes guy. Just yesterday I learned about you because I try to follow him, and saw the video you did with him and his wife. Thank you for doing that! You kind of blew my mind. 53 today and getting my mind ready to start his zero program with the book, and simply love what you had to say about head over toes too. Will definitely apply this and watch more of your stuff. I want to drop the fat I've accumulated over the years and heal foot, knee, low back, hip, shoulder and wrist pain. Then I want to see about the possibility of actually becoming pain free and athletic again, maybe even reach the rim. You two guys have inspired and equipped me with hope and practical skills that I need to even think it's possible and worth giving it a go...
Genius! Love it! your techniques and methods are unique and important for everyone to know!
Thanks for your advice on "Side bending while the head is being maintained on top of it". Cheers.
Your detractors are not feeling the power accessed through the spinal coil. It's a proprioceptive thing that they haven't got the feel of. Yes if you take any movement to its hard end range repetitively and forcefully you will cause an injury but adding this nuance to your gait can be major bio mechanical advantage. This technique properly utilized loads and unloads the fascial "coil" giving a springy rejuvenating feel to your gait, lovely!
Watch on 1.5 speed
Awesome, I love good tips and straight to the point. I'll try it out shortly
Thank you!
Just listened to you talk on Original Strength. New subscriber. Happy Friday!
Show me the way that you run
I tested this out. It works and makes sense. Thank you David for this.
Love this
I struck gold today with this video.
This is very similar to what I've learned in Taichi which emphasizes that we should always be leaning into one side even if it doesn't look like it so that there is balance over that one leg and the other is free to move out from the center
I love your revolutionar techneques. This video is helping me walking better. So glad I found this. Looking forward for additional information on walking videos!
thats great. keep it up!
It’s not revolutionary, Serge Gracovetsky mentioned that decades ago.
Got to learn this
Wow! Very interesting concept. This might help me to walk in balance and more efficiently. Thank you!
hope it helps!
Nice video.
Wish I would have learned about you when I was a strength coach. Woulda stayed in the game longer
Watch a muay thai fighter...destructive knees doing exactly this. Power through torque.
You move like a Dragon in the air. With precision.
I'd like to see your analysis of wrist and hand posture of stringed instruments. Start with guitar, the master carpal tunnel generator.
It is really necessary to run or walk head to foot?
If the running is pretty much a straight line (each foot lands almost one in front of the other) then the sidebend would be minimal to non-existent right? Just trying to understand this technique better. I’m asking because my physical therapist has me doing a lot of exercises in this vein but the steps are wide and exaggerated. Put into practice in should be more narrow and practical, yes?
(And I will ask my therapist but I won’t see him again until the fall)
How do you place your foot on the heel or the toe?
I would like to know what is the Brand of shoe you are wearing?
I’m in my 60s and I can still hill run (on mountain bike trails) and sprint (on the soccer field at the HS). DW’s head over foot method has helped me increase my running efficiency in both areas. It actually does work. However, I have a question. I noticed that with trail running, which has a lot of twists and turns as well as ups and downs, momentum plays a big part in how I run. When I’m turning, I’m not exactly sure where my head is in relation to my center of mass and my foot but I suspect that, due to momentum, it is not a vertical line. To run efficiently in uneven terrain with, rocks, roots, mud and other obstacles, you must think a few steps ahead and set yourself up for the next move. It’s essentially a proprioception exercise where your body head and feet learn to react instinctively to what is coming next. Especially if you run fairly quickly as I do. Could you do a video on how changing direction, especially quick changes in direction, effects running mechanics? What should the proper alignment be for maximum efficiency?
Interesting. So if the shoulder is bending/sinking should the arms & hands also twist? I thought running with hands going inwards throws off balance? Thanks
If you're swinging the arms they will throw off your balancer but if you are pulsing your arms you will not lose balance and will actually have better balance
I don't know about "side bending" but head over foot seems about right. Especially for longer and slower runs.
cebo lelethu Maqoqa I agree. It’s not good for your back & hips to run medium to long distances while having your hips going side to side.
@@rodm49 the bend will be less for lesser activity, more for more explosive.
can this technique be used on trail running?
Absolutely!
Lol I started doing dumbbells side to side and then he said thats the worst thing you can do 😂
Hi David! I'm Attilio from Italy; are you planning to write a book about your running technique? I'm not in the USA so it's impossible to me to attend one of your running technique seminar.
Thanks for reaching out! Please add yourself to our Facebook "Pioneers of Pulsing" group to learn more about what David is currently teaching with his running techniques! :)
that's interesting but it looks almost like skating, the problem is that efficient running is going forward reducing the lateral movements, and by doing this technique you risk to move too much laterally and waste energy... anyway i'll try it and see the results.. thanks for sharing
The foot does not land under the head when anyone walks or runs. The foot lands under the centre of gravity which is a little wider for walking than running. In walking the big toe lands next to the centre line of the footstrike. In running the big toe crosses over the centreline. Walking or running are not like balancing on one foot.
I think marathon runners do this somewhat. Almost like a penguin run
💥💥💥🎯
I still don't understand how to run properly using this technique? But walking feels more natural.
a bit late on this, but what shoes is he wearing?
vivo barefoot
How do I do this as a sprinter?
Hi there, we think it would help if you learn our double down pulsing technique. You can learn more about it here: www.weckmethod.com/sub_categories/double-double-down-pulse-pulsing-technique
I watched sprinters run . An I don't see any of this .. what's is going on .
Omg, now I’m confused! This is exactly the opposite of what I learned. I thought doing this will cause injury like in the hips, etc.
agree
Try both and feel how your body is responding to both techniques.
actually the head over foot does make sense in terms of alignment and balance. but if we extend this to sprinting, there are 3 different phases (explosive start/drive off/stride phase) in which lateral, spiral and sagitall planes are exploited very uniquely at different moments. for exemple, IMO the shoulder and side bending are good for "lateral" motions which help in economic movements (running marathon or fast walking) where the hips and shoulders work in coordination. whereas in dynamic phases such as the stride phase in sprinting, lateral shifting will literally DESTROY your hip joints and even neck....stride phase requires reciprocation of hip flexion and extension. Mr Weck is very knowledgeable I must admit regarding rotational work, but it doesn't fit for everything.
Whoever told you that was ignorant af.
5:03 his head is not over the feet...his head is only over the feet when his foot makes contact, but not when he is in balancing with one leg
this is because he is side bending also, so the center of mass is over his feet, but not the head, because the head is not where the overall center of mass of the body is when he side bends....David Weck please give me your feedback on above...thanks
You are absolutely correct. Hes demonstrating how the spinal engine works and how and the lats lead locomotion.
is it ok to jogg at night?
ericka ericka did it tonight, safely in bed. Worked out for me!
This jacked up my knees...
Cant find a video of anyone running with this. Anybody have a link?
Usain Bolt.
Search walk race in olympic.
They kind of have that up and down hand movement. Bending left and right, and as far as I know head around on the inside of the foot that land.
He's a coordination and balance trainer. Not a dynamic movement mechanics expert. I think there's good benefit listening to him in the former, but high probability of injury for the latter. Good guy it seems, just not the expert you want to trust one certain topics. (I only say this to hopefully help people avoid injury)
I could not agree more with you
I believe in terms of rotational movement him and GOATA are on point. weck being more lateral and spiral oriented, GOATA totally on spiral motions...FP is interesting in it's more sagitall plane approach.
That's what they all say about knees over toes guy, but his technique has made him and thousands of others stronger, faster, and protected against injury. It's all about regressions. Start at the base and be patient.
Would have been helpful to show us you actually running.
This is so funny. I am sure he is standing in the park with his camera trying to catch people who are trying this...
Stop running and start listening to Pink Floyds The Wall.
I like the background.
: )
It resembles tai chi techniques...
More than half of this information it’s FROM GOATA MOVEMENT SYSTEM!
XD
Is this a troll or what?
No
sorry...Bosu Training is super...maybe the Gait is not your expertise !!!
Please don't do this technique while running. It is inefficient, tiring and you will most probably injure yourself. You must run tall, without any rotation nor torso movement. The power will come from the free backward swinging of the arms.
that is why Usian Bolt runs with this technique. Makes sense..... watch him slow motion front view
So many wrong statements in one comment lol
You're old and outdated.... You must be a boomer.
Rotation is important in running, though I don’t know if I necessarily agree with what Mr. Weck is saying. The arms should swing to the centre line and if your hips are loose your feet should naturally land on the centre line not beside each other. This side bend business seems weird. I’d like to see an actual runner demonstrate it successfully before I’d believe it.
Rotation is important. No one healthy runs with their torso like a statue.
This ain’t make no sense I need to see this in motion
Hey! Check out this video. Its a demonstration of one of our running styles called shift running where you can see two of our technique brought together to form a unique strategy while running: ruclips.net/video/7cTUCaOYBVA/видео.html
LeBron walks black...maybe they have proper form..
Come on man! F'n nonsense. I noticed you didn't demonstrate the run or have an athlete demonstrate the run full speed. There's a reason why. It's b/s. There's also a reason why Olympic athletes, or any athlete for that matter, doesn't do it. Buuut, I actually tried it myself as part of my warm up today. And just for the hell of it, I raced a person whom I can beat anytime anywhere. I used this method and he blew me away.It's absolutely ridiculous. Please everyone, do not do it. It will mess up your knees and ankles big time.
Rubbish