POOR, EASY Running Causes MOST RUNNING INJURIES.
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- Опубликовано: 28 авг 2024
- Join coach Eric Orton, author of THE COOL IMPOSSIBLE and world renown coach in Born To Run, as he discusses training, performing, and all things running.
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Eric is the former Director of Fitness at the University of Colorado Health Sciences Center, world renown running coach, international speaker/author, and has operated his online coaching business for the last 20 years.
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Eric's Personal Coaching, Camps, Run Form Consulting, and Training Plans:
www.runningwith...
Eric's book, The Cool Impossible:
www.amazon.com...
DRILLS:
• Run Drills: One Leg H...
• Run Drills: One Leg F...
• Run Drills: Ankle Jump...
• Run Drills: Quick Skip...
• Run Drills: Skip for D...
• Run Drills: Skip for H...
Hi Eric, I just finished reading your book and have been watching a lot of your videos, it’s all so informative ! I’m training for the Detroit Marathon and as a first time marathoner I’m glad to learn running with proper form. I also ordered the freo kit to start foot strength excercises.
great to hear from you and bring on 26.2! Love hearing this and thanks for watching. Bring on the training and keep running strong!
Thanks a lot for sharing all the good advices! Tried skipping in place before setting of to my recovery run and was amazed by the impact an the cadence - jumped from my usual 162 to 173. Really curious to see the effects on integrating more of your drills and tricks into my running!
This video was the best! Thank you!
These videos are so relevant right now as I train for my first marathon 😅 Also I picked up your book Born to Run 2. Taking these last two videos and thinking gears. Super helpful for ironing out the details. Great video
Great to hear. The gears from the book should really help you dial into marathon training paces. Bring on 26.2.
I really appreciate this content
Definitely need to learn more about shoes Eric, yes please! Am a bare feet trail runner only - else it’s shin splints in 500m. Barefeet saved me, so thank you !
Right on Marck. What kind of trail distances do you run?
@@BornToRunCoach 5k and 10k, slow pace 8-9m/km recovery training in low terrain, max inclines of 15m - total incline 250m. Hoping to get back to 20k mild to medium terrain. In 5 finger trail and Merrell trail gloves
Getting back into running here but unfortunately running in place will have to do along with some of your drills that you have demonstrated.Thanks for educating us.
Thank you for sharing. Before watching your video Coach, I am always worry to get injuries to my knee. Tomorrow morning, I will have different mindset to tackle my morning run.
Love hearing this. Go have a blast and always 🏃♂️💪
Thanks coach for your videos. As previously said, I lost my ability to slow run. I made the connection with poor core muscle development I noticed during other activities. For some reason, I have started to compensate and used other muscle combinations, resulting in bypassing my core muscles....without noticing, until it all went down the drain:-) The body is a glorious playground !
Well said and glad you are on a good strength Path. Keep 🏃♂️💪
I like this video so much!Thanks a lot!
I have been running consistently for about 3 months now. I decided to try running again after reading "Born to run". This is probably not a new phenomenon to you. I have just started reading your book as well. I was fairly fit when I started. I first began walking a few extra miles a day. Then started adding in some slow running. About a mid January I ran 5 miles without stopping. This was the most to that point. About a 11 minute pace. I ran every other day or so between 4 and 8 miles per run. About 3 weeks ago I did a long for me 15 miles. Lots of climbing and descending. I felt pretty good. I rested 2 days then ran the canyon near my house. Its about 12 miles 95% climbing and descending. I am now suffering from what appears to be IT band issues on my left side. I did 2 miles every day last week with mild pain on the end of each. Little pain during normal day to day. I run for foot and pay attention to cadence etc. I have started doing your drills. I can skip well. I was running in trail shoes when I got hurt. I have been running lately in some huarache shoes I made. They are great and feel good to run in. My feet seem pretty strong. Last thing which I think is not helping me. I have an anatomically shorter leg on my right side (about 3/4") which causes my right foot to toe out slightly and my left hip to push out a bit too. Do you have an idea on how to correct the IT issues with my leg problem. My goal is to be able to do long slow distances up to about 20 miles. Thanks for the great videos
Excellent job with all of your running development, keep at it. The IT mostly likely stems from the sudden increase in downhills, check this out to help: ruclips.net/video/-noFF9fa3l4/видео.html
One more: ruclips.net/video/bd7W0VrORrk/видео.html
All of the strength work in the book is meant to target IT stress and quad dominance.
@@BornToRunCoach Wow that was a fast response. Thanks for the info. I live on a mountain between two canyons. Its tough to find a flat spot here. I am just diving into the book chapter 3 area. Looking forward to it. Great videos by the way.
@@DirtyShopDIY May I also suggest caution when starting work on foot strength, cadence, and generally changing your running form (which Eric also cautions in his book). I was too aggressive after I first read the book and strained by calf muscles which set me back several weeks. I finally built some strength by more slowly reducing the drop in my running shoes and slowly reintroducing the drills, etc. Note - I am 71 now so my advanced age might also have something to do with my problems! At the end of last XC season I was able to run in racing flats over an 8K XC course and not have sore calves afterward, so I took that as an improvement! Good Luck! Take it easy and listen closely to your body.
@@danieldiehr926 thanks, I plan to be careful. I already send a lot of time barefoot and I have been off and on running that way for about 5 years now. Thanks for the suggestion.
Shoe info would be awesome. I run mostly trail and lots of technical in Salomon Speedcross but lately have been running more roads and canal. It would be nice to have actual info on what works in certain conditions, rather than just randomly buying shoes and hoping they work out haha.
Another great & informative video
Hello Coach, thanks for all these videos and the knowledge that you are sharing 🙏
Could you please throw some light on what kind of drills or workout we can do at home, may be in the form of circuit training, which would help us to get back to running once this pandemic is over.?
I would really focus on these drills and foot strength. I might throw up some very targeted exercises to focus on so thanks for the suggestion and stay healthy.
Hi been watching a lot of your videos recently,I really like the style of them .When you talk about the isometric strength before push off ,is this something wall squats would be useful for ? Cheers from the UK. Ps fantastic scenery you’ve got there 👍🏻
Wall squats are heading the right direction, but I like to make things a little more dynamic and one legged, so check out my drills video on this:
ruclips.net/video/CtoM4uK3FK8/видео.html
Thanks so much for watching and the UK running is not too shabby either.
Thanks so much!
Thank you for another informative video! What is a good slow pace to aim for in the slow runs? This morning my pace was just over 6 min per km.
Should be based on perceived exertion. So if your 10 min pace feels easy/conversational then it should be fine
This is what I needed years ago. I hated easy running because it felt so heavy since I had awful form. What was the result? I never progressed and was very discouraged... until now :)
Seek the mastery and run strong! Thanks for watching.
@@BornToRunCoach Yes! Many thanks for sharing great content and encouragement always, coach.
Do you train/think about specifically pulling your foot off the ground? I've been seeing information about barefoot/minimalist shoe running that suggests consciously "pulling" the foot up off the ground towards your the bottom of your hips/butt, creating forward momentum, as opposed to "pushing" off the ground which might create backward momentum and put unnecessary stress on the calves. Thanks for making your videos!
Hi Cody - this is not proper. You definately want to provide force into the ground, and not pull up. Completely defies biomechanics of running forward. Thinking about providing force into the ground then pulling leg thru to strike the ground. Pulling leg up only promotes vertical movement versus horizontal.
@@BornToRunCoach Romanov (Pose Running) says exactly the opposite. Pulling the foot up has to create less force than pushing it down. Pushing down can only move the body upwards , not forwards. If running is falling, pushing up goes against that principle
@@cannibalmanimal2336 I prefer to utilize elastic energy and force, which not only propels the runner forward, but also creates great strength and longevity. And boy would I not want to rely on lifting my leg up, when running up mountains.
Yes..show reviews would be great. I have posterior tibialis tendonitis and am a minimalist shoe wearer. Do I need more cushion or support? Or are minimalist shoes ok?
Do you still keep your cadence high at 180 on the easy runs? I struggle to on the real easy pace efforts.
Just do the best you can while given priority to keeping it easy and get better and better thru time.
Great videos, thanks so much! I've been trying to transition to forefoot strike/more minimalist running since last summer and was training for a 50k before covid-19. The biggest problems I've had are blisters on the ball of my feet both under my middle toes, and on the pad below my big toes/the outside of my foot by the joint at the base of my big toe. Two things have made me struggle to diagnose and solve this issue, that I have slight bunions at the big toes on both feet and can't distinguish between bunion problems and form problems, and that the blisters only seem appear/hurt after 5-6 miles. Any advice about this would be fantastic, but if I had to condense my problem I would ask about ways to tell if you're doing everything properly mid run with regards to form and strike, especially if you are struggling to get/interpret feedback from your feet. Thanks!
Here is my guess. You might be over striding and in an effort to strike with your forefoot, you are pointing your toes. And then when you land, your foot is sliding forward a little causing friction = blisters. This could be exacerbated when running lots of downhills. So next run maybe see if you are reaching out a little before striking the ground and pointing tie to achieve a forefoot landing.
Born To Run Coach Eric Orton Thanks so much! Will do 👍
Hey. I got your book, cool impossible and love it. I have really bad plantar fasciitis and very bad stamina with running, I run 2 or 3 blocks and have to walk, should I still run while I do the drills and slant board or just focus on the drills and slant board?
Sorry to hear about the PF, it is nasty. I would not force the running right now, and focus on the exercises. For PF, I would also do a lot of self massage to the calf of that leg, and then use the slant board to stretch the calf. Hold the calf stretch for 2-5 MINUTES at a time, this is key and will really help. Eventually you want to feel a stretch/burning feeling in your heel, this should significantly help the PF.
Awesome thanks. I been doing the slant board Exercises everyday for about a week. I noticed after I do them my heel pain goes away for a little while.
@@nickhansen1704 I thing adding in the massage and stretching will really help.
I definitely will add them in. I really appreciate you taking the time to give me advice.
Born To Run Coach Eric Orton I also started doing some of the drills that you show on your videos here on RUclips as well. The ones where you do short skips really fast cause pain to go up from my foot to my knee. I’ve been to The doctor and he says it’s my IT band that is too tight in both my legs and to Stretch. He also says I should only do low impact exercises since I have all the imbalances in my legs. Do you know any Drills to even out my muscles in my leg? Or will the slant board do that? Sorry I have so many questions. Your book just hit on a lot of the things that seem to be going on with me.
May I suggest you put your shades on your forehead when you are speaking.
Mic sock....