Moses Mosop (Kenya) Running technique / Looptechniek
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- Опубликовано: 26 сен 2024
- Published by Posecoach Nederland Jacky Ledeboer, www.fysioenzo.nl.
Moses Mosop 1985 is one of the fastest runners on the marathon. In 2011 he finished Boston in 2.03.06 sprinting up together with Geoffrey Mutai who became first in a WR. He owns the WR on 30K (1.26.47). In this same race he ran a WR on 25K.
In this marathon in Rotterdam (2012) Moses didn't run his best race. He finished third in 2.05.02. The video footage is taken at the last quarter of the race (wasn't able to get a good shot of him earlier in the race). Although I believe he's not showing the best of his running (he would be better of landing half a foot length closer under the hip), it is still a very good watch! Mosop was one of the three Kenyan athletes selected for the coming up Olympic games in London, but unfortunately had to gave up his place because of an achilles injury. Perhaps he trained too hard and too much and took to little time to recover. He's said to be a real training beast which becomes clear in this short documentary made before the Rotterdam marathon; • Video .
Enjoy! Jacky Ledeboer (Netherlands)
BTW;
For more interesting vids check; / thjeko .
Or if you're in need for running technique coaching (Pose method) check my website www.fysio-en-zo.nl
Notice how he doesn’t force his foot upward at the ankle (forced dorsiflexion) just before he’s about to land (which makes it likely to land on your heel first- no bueno), but keep his foot straight, if not ever so slightly pointed downward, allowing to easily land on the forefoot (ball of foot) easily. He generates enough force using his Achilles tendon and calves to push himself off, propelling him forward. Maintaining a perfect rhythm and cadence. Truly remarkable!
One of the best runningtechnique videos on youtube. Mosop's technique is perfect!
Best running video on RUclips period! Thanx! After watching this I totally changed my running technique and run so much faster and easier now I almost feel stupid for running like such an idiot for so long smh thanx again!
Keep up the good STAGEIIN. Good to hear!! Enjoy the ride!!
same here .. it really makes a difference
I love your comment hahaha
so STAGEIIGN how did you change your form? what did you do? i watched this video many times but it seems i still cant get it right
it looks easy in the video but in reality it is not, the key is how you land , try to shorten your stride and land almost directly beneath you body line.. this is my opinion but I am not expert ....
It's so obvious that this running technique is far better than the average heel strike. It's just more natural and much more energy efficient.
When i started with barefoot running, the first times i had intense pain in my calves after. But they builded up and i radically improved my running pace
So true and have experienced the initial barefoot trainings calve muscle aches.
But want to add this advice: build up slowly. After some years of no barefoot running a picked it up to quickly and stress fractured a midfoot bone in the 8th training, when already capable of doing 10k. Forefoot landing and stride barefoot, especially on rockhard asphalt and pavement, is a serious burden on the foot and should be build up slowly.
I thought i was young, strong and disciplined enough to do it a bit quicker than advised. I learned. Hope this saves some others an injury and complete rest for weeks.
@@luluukyup, it has taken me two years so far, still not 100% there.
Simply oustanding! Moses Mosop ran the 2011 Boston Marathon and like the description says, he finished very close to Geoffrey Mutai, who set the World Record for the Marathon that day. AND Mosop had NEVER run a Marathon in his life before!! He was called that "Marathon Virgin" and still ran 2:03:09 for his first one. Amazing what hard work and dedication can do. Thanks for posting this video and pointing out the differences between recreational distance runners and elite runners.
Notice how:
1) His feet, ankles, and legs don’t flail out. He keeps everything in a straight line.
2) His upper body is doing as little work as possible. His core is not rotating and gravity/inertia is doing most of the work for his arms.
3) He toe-strikes rather than with his heel allowing him achieve greater spring-like momentum and put less damage on his tendons and ligaments.
According to wikipedia, Mosop is only 152cm tall, his posture makes him look a lot taller!
I think it's also because of his slim physique and the guy in the beginning of the video much smaller than him and maybe because we assume black athletes are tall
Learn something new everyday... Thanks for posting!
I feel like proper running form is easier when sprinting rather than running
turns up to be every sport has to learn to get good at it. thanks Thjeko... you inspired me
Fuck, I have trouble running 5 km in 4 mins/km, and these guys do the marathon at 3 mins/km. It's insane.
Sir,plzz help me.How i run 5km under 20 minutes in 1 month..plzzz help me sir....
Here's the link:
www.amazon.com/Treat-Your-Own-Achilles-Tendinitis/dp/1457510928/ref=pd_sim_14_14?_encoding=UTF8&psc=1&refRID=TBARX2ZR6B25TXKPVF8A
Great video - Mosop's lean and running efficiency is just amazing. His arms are very compact.
I've been running for 20+ years and it's curious that never the running technique has been so scrutinized! And it's great because with proper running technique we can run faster, longer and have less injuries.
I now run for fun but i am still a competitive amateur and i always like to improve my form.
Tomorrow i'll go for a run and i'll try to improve my technique and see how i feel!
Can't wait to see the results in a medium term...
Keep in mind that most people cannot run a marathon at this velocity, and so each motion should be a little shorter, and the fact that normal people do not have the same bone and joint and tendon strengh as these world class athletes. The hardest part for most people is to keep a good cadence at a lower velocity.
I would recommend doing 10% of your running barefoot, and this will help teach you how to reduce your cadence, by reducing how much pressure you put onto the ground, and not just by taking smaller steps. Optimally you'd do 50% of your training barefoot, but this is likely to cause injuries if introduced too quick, because a lot of calf and foot muscles simply aren't ready to take the load.
Jacky, it is a fantastic video. I will remember that " Good running is about landing close under the hip (center of mass) which will put the brakes off."
Thanks!
+Dyle Joo (Ginseng Runner) You are welcome Dyle! Happy running to you!
Thjeko I hope that you upload more videos. I think it has been a couple of years since you uploaded the last video.Happy running!
love freeze frame by frame, really gives you proper technique 🥇😄✌
thank you for the video. Being able to actually see proper running form (by an elite runner) compared to incorrect running form, and then have it presented in this simple get to the point video, made it so easy for me to grasp the art of a proper running form.. It is now embedded in my brain, and when I am running I will be able to visualize and put it to use.. Thank you !
I've been experimenting with this technique. I am not a runner, but by using this technique I can see how I might be able to run successfully, without injury, into older age.
Damn this guy is so fluid and smooth.
Beauty in motion. This is the kind of flawless technique that gives me hope that one day I can achieve the same thing.
Has anyone else noticed that the kid in the background at 1:47 and following seems to be running in a very similar manner as the pro athlete (only she's sprinting). That's nice and maybe tells something.
Antonio Tavanti Sprinting requires reasonably good technique. It is very important to have some speed workouts, because it improves overall technique. It does not even have to be that demanding, just so that you get used to the technique.
You can see a couple of good strides at 1:05, other than the exaggerated arm movements her form is really quite good!
Powerful foot action is what separates the great from the good. Runners who have a bare foot background have a significant advantage over those who do not. Strengthen your feet and you will improve your performance.
Nothing better than "Quick Feet". .. Sanddune
Promise...Quick, Powerful foot and ankle system. Breakthrough the plateau.
EnergyReturnWheel AAAA
You are probably right!
That's how i run! People should start running like this! This is so true, it gives you extra speed and acts like a spring for your body and it doesn't make you feel heavy! My weight is 95kg(not obese) but i still run very fast because i run like this, and i play football/soccer ... I would highly recommend rhis method for those out there who wants to run really fast!!
Great video and slow frames allowing us to see the landing point of the foot and contact time with the ground! Thanks!!!
Very informative!
Thank You for the upload!
Something the video doesn't cover is HOW IMOIRTANT POSTURE AND STRUCTURAL INTEGRITY IS. Which is something Mosop gets perfectly too!
IMO, midfoot striking with minimal drop shoes is all the way.
Many people aiming to improve their running, do NOT automatically adapt good running form by digging the shoes. Using a method may help tremendously with that. Not only through getting a better awareness of ingrained old, bad habits, but also by providing a simple frame work to learn new movement patterns most easy. The vid (also on this channel) "Minimalistic shoes and running form" (showing two of my clients struggling with form despite their minimal shoe wear), is a perfect example of that.
Make sure to select the method that will enable you to get the best out of it. It is called the "Pose method of running"!!
The lean is all about good alignment of the body parts (ball of foot, hip and shoulder on top of each other), to be able to pivot the COM (center of mass) over support without delay. So as soon as the COM moves over support (mid-stance), it is extremely helpful if a runner feels well aligned in the way as described. It is about perception (awareness) of body parts. For example, shoulders back or a forward (through bending in hip + butt back) will delay the transfer of the COM over support.
Who else got this recommended in 2024? This video was published around 2013, the year Kipchoge ran his first marathon in Hamburg, and 3 years before carbon plated shoes took over marathon running. The running community on youtube was in its infancy. Basically only the proper running form has stayed the same.
Agree, everyone can do forefoot running. It is no big deal. Unfortunately, forefoot running ALONE doesn't mean good form. Quite many forefoot runners still land ahead of their bodies center of mass and brake forward motion, often with a cadence way too low. This won't last for long as most of these runners will break down with injury.
Just recently started researching proper running technique. I had no idea there was so much to it. Thought it was just about endurance.
Lots of professionals in lots of sports think that. They are just paid amateurs.
You know it's not just Kenyans in general. These guys are from a specific small tribe in Kenya only. I believe the size of the tribe is only 500,000. Every single Kenyan long distance runner is coming from this one tribe. There's a documentary on it on RUclips if anyone cares to check it out. Quite interesting.
ezumach they are 7millions and above kalenjin tribe in kenya
what fuck, Kalenjin are 6,000,000 plus. u are as weak as fuck
most of them are.. but there are other non kalenjins too many of them actually including David Rudisha who is a maasai, late wanjiru,
yeah i think there is one school that has had about half a dozen world/olympic champions
great video. really really nice. I've watched a view explaining this ankle landing thing but this is by far the clearest one.
yeah it's just that people are never taught how to walk or run. i see so many people just throw their legs in front of them, and wobble, lumber and stomp.. everything.
Part of the training scar is from wearing shoes in the first place. THIS is how a real human is supposed to run
To run like an elite, train like an elite. There's no shortcut. The running industry would like to have you believe there's a shortcut though.
theres no long route either, its impossible, you are born to run this fast, all the training in the world wont cut it im afraid.
What technique that is. This is how you go quicker and use less energy at the same time.Taken me months to get this down but you really notice the difference.
Someone else mentioned to run harder... which is kinda obvious. But a way to manage this is with interval training.
So go all out for 1 km (for example I run 3'30" minutes/km) then recover at a reasonable pace (I like to run 6'00" minutes/km to recover)and then after a while repeat.
When you feel ready, increase either distance of the fast pace, speed and/or shorten rest time.
4 Words : focus, alignment, stability and timing (pace rhythm)
Correct push-off LOCATION (directly below center of gravity), maximal hip extension, strong core and pelvis to not sag on contact, and propulsion with hamstrings, calves and Achilles....that's how you run fast and long. Foot contact style is personal, as is shoe selection, and is ultimately not that important unless you have injuries and need to change.
To focus on whether Mosop's heels touch the ground first or his forefoot is like saying your car has to be red to be fast because Ferraris are typically red. That is the wrong thing to focus on. If you can run at the pace Mosop runs, you too will be mostly on forefoot. He runs marathons at a pace faster than most runners will even be able to run for just 10 minutes. And you want to take his foot strike style as gospel for your 9:45-minute pace marathon? Nope.
What's important is to make final push-off directly below the body (center of gravity) so there is no braking effect in the gait cycle. If you push off correctly this way, you can be flat footed, forefoot landing mostly (like Mosop), or heel landing, and still be as efficient as you can.
The too-far-forward, braking-effect mistake can happen whether you "forefoot-strike" or land on your heel. Plenty of average runners catch on to the wrong point, believe forefoot landing is all there is, and still end up with a braking effect, wasting energy, and potential injury. The difference: their calves and Achilles tendons are catching the braking effect instead of their knees and hips.
Jim Hsu entirely right. thx. still: landing on your heel does cause breaking and wrong distribution of energy.
Jim Hsu Why is it not possible for you to run easy pace with correct form? Check the vid of "Usain Bolt easy running" on my channel. We agree on the fact that correct form goes along with landing close under the hips (to reduce braking forces) right? Landing close under the hip will naturally goes together with a landing over the ball of the foot (heel may touch but there's minor pressure). Landing heel first will increase time spend on support and increase muscular effort. Push-off will be very hard with the foot in front of the body (Ground reaction force (GRF) is directed backward=braking). In midstance GRF will be directed vertical. In pose this push-off doesn't need our concern as it happens reactively through loading of the elastic tissues (achilles, calf etc.) under the force of gravity and recoil after that. When the center of mass is pivoting over support, GRF is pointed forward, no intended extra push is needed for that because the body is already leaving support. Extra effort to push the foot backward will add nothing to help us move faster as there's nothing to push against. The body is falling away from support. It is like pedaling the bike on a steep down hill. Wasted effort …. My comment is just to give my opinion on how I (pose method) understands running mechanics. It's okay to think otherwise (-;.
axlrosea675 It truly sucks in my opinion. I will never heel strike again. I'd rather die then do that.
Jim Hsu Agree, except that most runners cannot even approach his speed for even 1 km....
+Erik Jonsson yup, try it barefoot too. you'll quickly relearn how to run on even the hottest pavement. the wrong kinds of shoes cause training scars and bad habits.
thank you! This is great!
He is hypnotic. Superlative technique.
Magnifica grabación para el estudio biomecánico de la carrera.
Interesting fact: Assuming a classic average cadence of 180 strides per minute(194 measured over 10 seconds in this video may be inaccurate), Moses Mosop travels around 1.9m with each stride ...without landing heel first and with perfect form. 180 x 123 = 22140 strides in 2 hours 3 minutes of a marathon, divided into 42.2Km = 1.90m. That's some enormous stride achieved by a terrific spring off each step. You can only be a top runner with good form, a fast cadence AND an enormous stride!
axlrosea675
Be taller haha
ggaylmer No, quite a few top elites actually have horrible gait form. Also, what you forget it that most BMI are around 20 naturally. So the enormous stride is a consequence of the former, not a direct reason. What you give is just a correlation.
ggaylmer I wouldn't call it "terrific spring" because that might give people the wrong idea. Its not a bouncing movement (although a slight bouncing movement can work on tarmac, but this requires practice....) really. Its more like he is maintaining a very high speed by just quickly touching the ground using a high frequency. He is floating, not bouncing.
If that makes sense.
+chris gg So all I need to do is lengthen my stride by 3/4 of a meter and I am golden!
+Brock Jenkins : Basically yes....Good luck...Easier said than done!
Would love to see a video like this now in 1080p filmed at 240 fps!
I raced Mosop twice. First Boston 2011, he got me by a tick over an hour. Later that year I closed the gap on him down to 58 minutes and change. Now I know why!
Woah really?! Can you please tell more about your experience? I would love to know.
So beautiful they are flying!
I've never understood how people can run by landing on their heels. It just doesn't make sense. I always run on my toes or the middle of my foot, sort of, I never land on my heels. To me it's both easier and more efficient.
Don't land on your toes please, I used to run on my toes and end up with a severe pain in both of my knees. Like it or not the best way is to land on your heel not much but it must be between the heel and center of your foot.
Its about how much work you put to strenghten legs. When i was sprinter with 65kg running on those was easy for me. Now with 81kg it would be nightmare. I would get my legs done and if i continue to train without recovery than legs would hurt till i lose about 10 or even 15kg
It makes sense to me. I'm only around 52kg so very light on my feet and this is the best way for me to run efficiently.
This is a late reply but... I think it's just a habit from walking. I've had someone point out that I should land on my toes but it just didn't make sense for me because I was swinging my feet so much forward that it would be awkward to try to land on toes. Feels weird to learn how to run only now.
One more thing; You have to be light enough and strong enough to maintain that form. Number one is diet, too heavy and it's not possible to run like that. So figure out a diet so you can get down to a weight realistic for runners.
absolutely true. these guys are like 130 pounds
I cannot agree more on this, the slightest weight loss especially when you are already in shape make a huge difference, I went down from muscular 175 to 165 and gained at least 2 km per hour more speed for long distances
Luckily i am already 130 lbs
@@elicha12 how? how do you rid biceps? I think mine be too much for running.
@@ACTruitt I stopped eating at night and increased my running distances, it took me a month or so to lose 10 pounds, mostly muscle mass including biceps
Wow this was actually really helpful
It is near to impossible to improve one's running skills without a second person, who judges and corrects all the little mistakes one inevitably makes. Still, every little bit of change has an effect on speed and invested power. Great video, only 25 years to late for me. =)
kenyans have fascinating forms and great great athletes
Great video!!! Thanks!
kenyan are always winners in all marathon leg in Philippines.. damn they are so fast.. what lung power
Great comments on a v helpful video I would add that Moses rate of hip extension plays a critical part in speed , as it does with Kebele, for example.I don’t see this feature discussed on thread it’s a critical element to fast running!
Did some body observed the lady running accross the street and noticed how similar is her lower body form compared to Moses? Now take a closer look at her arms! The whole body upper and lower has to be properly aligned to make this machine running like Moses. Great Video Thanks!
PS I do think Moses looks great and that mid-foot strike is the most efficient form and very attractive to look at..however you need a good forward spring to give yourself enough height for a long stride with mid-foot landing. That's not to say that you should waste energy gaining any more height than is necessary. However, any ballistic missile must have height to get distance and a good runner spends most of the time completely off the ground. Heavier people and those with less spring in their legs or with stiff hips and knees will find it very difficult to make this work properly. That's why the heel tends to come down first, as it does with walking of course. You can see older or unfit runners with no spring in their legs, hardly able to bend their knees at all. For them not to heel strike would mean cutting right down on their stride length, reducing speed even more. That could be disheartening. On the opposite side it is great to watch young runners with that natural spring in their stride.
You can still forefoot strike just have a higher steps per minute and shorter stride length.
murray821
For slower runners there is little or no advantage in forefoot running. Top triathletes are also often heel strikers with a fast cadence, saving energy by not having to gain height with each stride. A lot of less fit people are not going much faster than a quick walk. Try asking a race-walker to land on their forefoot...difficult unless they in the Ministry of Silly Walks....and top race-walkers can achieve 6 minute miles.
I know a lot of things about race walking.
In the classic style, ample rotation of the hips was the correct way.
In the last 30 years have changed and the hips rotation was minimized as much as possible, to increase the frequency (as we used to call the cadence).
In running, ample hips rotation is completely inefficient. The upper side of the body needs to sit on a support and if the hips are not steady, will have to find the support somewhere else.
chrisgg You must have missed the Olympic triathlon in London 2012. (-; Perfect running form of the Olympic gold medal winner Alistair Brownlee. Check it out ….
I'm a slow runner but I feel perfectly fine with forefoot running and I can't see any disadvantage. Race walking and walking are not comparable to running (no airtime).
Thjeko Thanks for your comment. The forefoot strike is perfectly OK and is not a disadvantage unless you have inadequate spring in your stride. Heel strike can allow a greater stride length wihout the need to gain air height. Aesthetically, I much prefer the style of forefoot/midfoot runners, but after swimming and cycling there may not be so much spring in the legs!
Noticed the great running form of the little girl in the background?
Bodha01 I've notice this first time I've watched the clip. She does really fine. Maybe she a runner in school, taking the first steps to be profi!
ROFL
i spat out all the watermelon juice i had in my mouth
LOL
She lands on heels just like the boy at the and. White people can't run
shes not even running she is walking
@@goalposthead79 you can find the girl in the third clip of mosop running
That's how I run and don't get any pain or injuries. No heel or toe running but center of the foot. I get a lot of distance with this
I think of running as more of a controlled forward fall (with your legs 'catching' your torso before you fall on your face), rather than a motion that propels you forward. In fact, that's what sprinting is, and sprinting is much lower impact on your joints than jogging.
First, thanks for sharing this footage!
AwesoneRants, If Thjeko has no time, I got some really excellent tips after posting a link to me running on a youtube video, on the posetech forums. Helped me a lot to take my running to the next level.
The forward momentum is caused by you pushing on the ground & the ground pushing on you with the right technique you can eliminate breaking forces( forces that act against your forward momentum). Everyone has a different technique it's just a matter of using the right form, is the one the works the most healthy.
Thanks for this instructing video
also very important, when we land with the heel, we most likely putting the leg straight when we strike the grown, and guess what, the knees, the hips, and all lower back absorb the impact, no wonder why i been injured lately, just invested over 120 in new shoes with more protection but i should invest the time to learn the technique this runner has his leg is not fully extended when he hits the ground, so his leg muscles are the ones taking that impact, , he is like 120lbs tho, im like 160lbs, is harder for me haha.
It is ok but, what shoes are they using??minimalist or cushioned?
Minimalist no doubt. You don't need that extra padding in the shoe either.
I'm just getting back into running so I greatly appreciate your video, my observation is that I noticed that the Kenyan runner holds his hands high, Is that a better technique?
thanks for posting this - amazing work!
Thanks a lot !
From 1:42 to 1:59, the young woman in the background running in sync with the same form is priceless.
Lol omfg I didmt noticed that.
He does natural running wich is 30% more efficient. You need Vivobarefoot or Vibram Fivefingers or other Natural running Shoes to learn this skill.
Watch the vid entitled Chi running (Danny Dreyer) on this same channel. It explains the differences between Pose- and Chi running, which are quite many. Also check DD running form. It is way different then Mosop's or most other elite runners. Check "Nicholas Romanov Pose running"as well. Quite a difference ... With al respect to Chi running (which definitely has some good points) I prefer Pose method by far (-;!
Thank you, very useful 👌
I had no idea their technique is superior. Was sure that it's mostly about having the organism optimally adapted for endurance. Can't form my own conclusion as for technique because I'm a noob.
This is some awesome stuff!
Imagine how fast he could go if he had proper running technique
Does anyone know which Nike shoe model Moses is wearing in this vidoe?
In end its the practice that made him perfect and indeed health is also a bigger aspects!
It's not about the angle but the pressure putted into the ground
More exhausting? Maybe true if you do it wrongly but forefoot strike is actually about 5% more energy-efficient than heel strike.
so what type of shoes would be best for running mid foot? ones with big heels or small heels?
You can run midfoot with any shoe, but shoes w/ 10mm drop or lower seem to work best.
Barely discernible vertical oscillation too.
The principle is unweighting, accomplished via shoulders/upper torso. It leads to less vertical oscillation when properly done, yes, but the latter is not the standard; timed unweighing is. See Pose Method,. There is actually a drill in high jumping related to this. In my mind jump rope style is also a good litmus test.
Very nice video, I will try to do this.
I like watch this "frame per frame" vids because we can see the technique and how they land their feets with the front part of feet...
Really hard to read the text on this video
Hey guys, I seriously suggest you listen to Chong and hid teaching of placing tension in the feet, if you have not noticed the runners heel does not strike the ground.
For me I take giant steps fast, my top speed is 20 km per hour using that technique, is that fast or should I change it up to make it like the person in this vid?
For my jogging speed
0 to 100 real quick
Great video, thanks
what do i need to improve my wight i train a lot but still my wight is a problem and what are the proper shoes to train with in other to avoid injuries?
And the foot position is not a choice as you say since if in proper position you will have support on the ball of foot. Period.
Talento natural 👏
i would just like to point out that the "average runner"is wearing 16 mm ofsets. hes basicaly forced to heal strike
What is offsets? Are you referring to heel-to-toe drop?
I dont see much difference in the swing leg between Mosop and the average guy. Can someone help explain the difference and what it should feel like in action?
I don't know what you mean by "the average guy" but go look at a local race, middle and back of the pack. Those people look like they are glued to the road. Their swing legs only comes of the ground when the front leg is almost at first contact. No reactivity, just a forced movement at the last moment. Their time on the ground is much longer than their time in the air. Mosop is just tip toeing over the road. A lot of flight time, minimal ground contact time. What it should feel like is that the recovery of the swing leg is an almost completely reflexive reaction to the things that happened before instead of an isolated, deliberate action. You hit the ground on your pogo stick, it compresses and then almost automatically decompresses and springs of the ground.
Schubert958 A great explanation, very helpful, thank you ! :D
nice video thanks!
I presume patwick26 is refering to the heel striking athlete that hops in at 2.07.
so if your back foot isnt pushing off how do you gain more speed?
running requires strong calf and shin.
The more you run, the more compatible for that skill you become. Nothing is required, just will to do it my friend.
Is he guaranteed to lose if his shoe comes untied?
couldyou analize my running technique I use the New Balance Minimus and would consider myself a fairly good forefoot runner but ive never had my tecnique analyzed
It would be very helpful
thanks
pure efficiency