Illustrative analysis and comparison with her previous races. Just a thought, how likely is it really that a seasoned world class runner in the 30's changes her running form either consciously or subconsciously? I'm thinking rather it may be the new version of the shoes causing her longer stride length and the higher cadence? There's hasn't been much/any data published on the Nike AlphaFly as compared to the more studied Vaporfly. Some small number studies show that the benefit in running economy/oxygen consumption is somewhat greater in the AlphaFly than in the Vaporfly but it's also been shown that the variability between individuals is big. Cheptngetic has used the AlphaFly before but not the third iteration which she raced in now, in a marathon I believe and I guess it's safety to say that each new version of this shoe should be somewhat better than the previous versions, so maybe it's the shoe causing this change in form? Either way, it's still really an outlier performance and it's crazy to think that with a more sensible pacing she might run even faster.
amazing analysis thank at 75yrs old learnt so much about running at elite standard this record is crazy almost not possible progression on womans times beyond all experts expectations
It took me sometime, but I finally got to watch your video. It was great analysis, so thanks you 👍 Here are a few things I observed : - Her hands raise too high for my liking (compared to pacers). This could tire her biceps and shoulders - Her right hand doesn't cross the middle of her body. - Her right foot is almost straight forward when it lands. It should be a bit turned to the right
Glad you liked it! You've got some different perspectives from me here--the high hands won't tire her, they're the product of momentum and elasticity. Why do you feel the right foot should be turned right? That's true on many people, but though it's common I don't consider it a positive.
@@balancedrunner I know the arm movement is a product of momentum, but I personally cannot get my arms that high without extra effort. Most top athletes don't raise their hands that high. As far as the feet position goes, the natural foot strike for me is when they're turned outwards a little bit, but not a huge amount. That's what I noticed also in most top athletes. I think in order for your feet to land in a straight line like Chepn, you'll have to force yourself, at least that's my own experience.
@@musclelessfitness2045 thanks for your thoughts! Regarding the arms, if you look at elite distance runners you'll see the vast majority bring their hands up to heart level or higher. Biomechanically it makes running easier, but as you've certainly experienced, there are two kinds of easy: biomechanically easy and habitually easy. When you have a habit, trying to do anything else usually involves making extra effort to overcome your habit. But if you go through a motor learning process such as a Feldenkrais lesson that allows you to discover what's biomechanically easy, your habit will fade and it will become effortless to do the new thing. Hope that makes sense. I don't have any free lessons that address armswing like this, but this lesson often helps people who feel they have to fight themselves to bend their elbows more in front: programs.balancedrunner.com/courses/loosening-up-to-run
great explanation and fantastic run by Chepngetich.... It ssems like a Nike show though and does she have two pacers to break the air bubble to allow her to have cleaner air to run through, if so, its a great tactic
A runner can draft behind pacers--they usually do. But not for the whole race. I'm pretty sure that for women as well as for men, the pacers have to step off near the end of the race.
I just wanna say that the core lessons have been MASSIVE game changers in my running. I remember when I thought I was fast running a 21 minute 5k and I distinctly remember feeling like my torso was totally isolated and my limbs were windmilling - I thought that was success. Today I was able to feel the counter rotation and relaxation of the spring action.. and I am SO excited to put it to the test in the spring. Thank you for your lessons!
They looked remarkable running side-by-side, didn't they! Such similar bodies, and in perfect step. Runners do fall in sync with each other all the time, it's called entrainment, so it's not surprising they were in sync, though given their identical proportions it was probably especially easy for them to stay in sync. Next time you watch a race, watch how runners fall in and out of sync with each other as they run together, catch up, pass, fall back... it's fascinating.
Hi Jae, as one of your students, just want to let you know that I also ran the Chicago Marathon on Sunday, and finished around 3:03, a 14 minutes improvement from my BQ race a year ago. While I didn't break 3 hours (temperature yesterday & some personal reasons), I'm very happy. Quick question: when I became unable to hold pace towards the end, I felt it's my quads & calves very fatigued that became the limiting factor -- is this supposed to be? (Since following your system I no longer have to worry about hamstring, glutes, ankles, arches, ...)
Congratulations on your race! That's great. If your quads and calves are fatigued, that probably means your weight is still a bit too far back relative to your feet. They shouldn't get so much more fatigued than other parts of you. So that gives you something to work on for your next marathon. :-). Try this and see if it shifts things in the right direction for you: programs.balancedrunner.com/courses/quads-calves-solution
Hi and thank you for sharing. I did a 3:16:45 in my first marathon and I will attempt a 259 this year. My trainning is going well and the prediction is 255 so far but aI am trying to lower the prediction a bit more just to be on the safe side. I hope your next race you keep improving.
If you ran ìn super shoes without totally adjusting your stride to run in them, well, yes, your quads and hamstrings will especially be stressed, tight, and sore.
@@amircastilla07 For marathons like Chicago with its many turns, I found my Garmin pace reading needs to be 3-5 secs faster just to hit the target. So any margin of safety needs to be on top of this adjustment. (Then there is temperature, humidity & other factors -- in my case 2 days ago I was recovering from a cold that I got at a very unlucky time. Prior to the cold, I had thought I had enough cushion built in through my training.) Best of luck to your next race as well.
Not the PEDs. The PESs. Good points on the forward trunk inclination. Chepngetich has mastered running in super shoes, with the foam+carbon fiber trampoline action that propels the runner up, and if the runner is leaning forward, propels the runner forward. Just like in other sports where newer equipment and clothing has revolutionized the sport - for example, swimming, gymnastics, and bicycling - so too have super shoes revolutionized running. With the new shoes, it's not the same activity. Educated runners will change their stride to adapt to their shoes. It's a new sport!!
Yes, that too, and it seems women get more boost from the shoes than the men. However I find that the runners who can't manage good form by themselves seem to get the very most benefit, because the shoes rock them forward. The benefit can probably work either way--if a runner can figure out how to move to maximize the effect of the shoes, then they get a huge boost. I think Kiptum did that last year in a novel way, look for my video on him. But also the shoes can improve the form of a runner who can't get to their toes to push off by themselves.
Mam please tell how to breathe while training for marathon, or running a marathon there is lot of confusion i am not able decide whether to breathe with nose or mouth, because some says breathing through nose would tired to you and some says breathing through mouth is bad i am very confused
I presume some of the improved cadence and stride length is from increased fitness and maybe higher mileage. Also the pacing in Chicago this year was on point for her. It takes a serious level athlete to pace a sub 2.10 and this put her pacers around top 10 too. I think only one of them finished with her. The pacers forms are also exceptional.
I don't know about the running form, but she ran a marathon WR in that hideous AF3 color scheme. Kidding aside, Mrs. Gruenke, your videos are very helpful for us recreational runners to improve our form.
Interesting! I've never had anyone actually tell me that before, but it can absolutely happen. Now you have an idea of what needs to change--try Mobilizing Your Core to Run if you haven't already.
Thank you! I’ve done the exercises in the past but now I’m recovering from ACL surgery (soccer injury!) and really trying to dial things in as I build back up! A great opportunity for examination:)
Very interesting but Ruth wasn't concerned with any of what you discussed, she trained harder, prepared smarter, and some luck was on her side during race day. PERIOD!🤔
I never said she was. But this is how she ran, and it's valuable to understand. If nothing else, I do these analyses so people will stop giving running form advice that interferes with the ability to run fast.
My analysis is the same regardless of whether she doped or not, because doping just powers a faster movement... but what does that faster movement look like? Doping or not, this is an analysis of her faster movement.
Viele haben es ausgesprochen! Aber mein Bereich ist Bewegung, deshalb sage ich: These are the movements she changed to run so fast. That movement has to be powered... egal ob die Kraft durch Training oder Doping. Sportwissehschaftler können es besprechen ob sie Doping gemacht hat.
@@balancedrunner Are you kidding me? she has such a bad technique and you call her good?First contact with the ground too far from the hip! Against her body - and only from her very bad technique you understand how much into the drug some athletes are!
Oy, I am so tired of talking about those shoes! And at the end of the day since I haven't seen her run in non-supershoes, I don't know what elements of her form to attribute to the shoes and what is habitual for her. I can only analyze her + shoes as a single entity. I have no idea how much the shoes contributed to her performance, but probably a lot since the data shows they help women more than men.
The pacers did move gorgeously, it was tempting to analyze them. But they didn't set a world record. She had to run harder because she's a woman with a woman's physiology, so she had to do some things differently from them.
@@musclelessfitness2045 that's true, but we can't tell from this video *why* he's doing it. I would be very surprised if anyone in Kenya talked him into staying upright.
![Coheed and Cambria - Searching for Tomorrow [Official Video]](http://i.ytimg.com/vi/hDsYGLbmadg/mqdefault.jpg)
Her pacers were effortlessly floating in sync
flying 😭
Illustrative analysis and comparison with her previous races. Just a thought, how likely is it really that a seasoned world class runner in the 30's changes her running form either consciously or subconsciously? I'm thinking rather it may be the new version of the shoes causing her longer stride length and the higher cadence? There's hasn't been much/any data published on the Nike AlphaFly as compared to the more studied Vaporfly. Some small number studies show that the benefit in running economy/oxygen consumption is somewhat greater in the AlphaFly than in the Vaporfly but it's also been shown that the variability between individuals is big. Cheptngetic has used the AlphaFly before but not the third iteration which she raced in now, in a marathon I believe and I guess it's safety to say that each new version of this shoe should be somewhat better than the previous versions, so maybe it's the shoe causing this change in form? Either way, it's still really an outlier performance and it's crazy to think that with a more sensible pacing she might run even faster.
I’m finding myself paying more attention to the pacers’ form than Ruth’s. They are running exactly the same and perfectly in sync!
Yes, they're amazing. See my replies to other comments on them.
amazing analysis thank at 75yrs old learnt so much about running at elite standard this record is crazy almost not possible progression on womans times beyond all experts expectations
Great analysis. Thanks!
This was an incredible analysis, thank you!
Glad you enjoyed it!
Fascinating, thank you for another top-notch analysis, Jae @balancedrunner.
Thanks Matthew! My pleasure.
Interesting stuff! Thanks! 😊
You're so welcome!
Good explanation on why head and upper body rotation is beneficial; so legs don’t have to overpronate to support them. Thank you.
You're welcome! I'm glad that made sense.
Check her video when she ran the world championship
It took me sometime, but I finally got to watch your video.
It was great analysis, so thanks you 👍
Here are a few things I observed :
- Her hands raise too high for my liking (compared to pacers). This could tire her biceps and shoulders
- Her right hand doesn't cross the middle of her body.
- Her right foot is almost straight forward when it lands. It should be a bit turned to the right
Glad you liked it! You've got some different perspectives from me here--the high hands won't tire her, they're the product of momentum and elasticity. Why do you feel the right foot should be turned right? That's true on many people, but though it's common I don't consider it a positive.
@@balancedrunner I know the arm movement is a product of momentum, but I personally cannot get my arms that high without extra effort. Most top athletes don't raise their hands that high.
As far as the feet position goes, the natural foot strike for me is when they're turned outwards a little bit, but not a huge amount. That's what I noticed also in most top athletes.
I think in order for your feet to land in a straight line like Chepn, you'll have to force yourself, at least that's my own experience.
@@musclelessfitness2045 thanks for your thoughts! Regarding the arms, if you look at elite distance runners you'll see the vast majority bring their hands up to heart level or higher. Biomechanically it makes running easier, but as you've certainly experienced, there are two kinds of easy: biomechanically easy and habitually easy. When you have a habit, trying to do anything else usually involves making extra effort to overcome your habit. But if you go through a motor learning process such as a Feldenkrais lesson that allows you to discover what's biomechanically easy, your habit will fade and it will become effortless to do the new thing. Hope that makes sense. I don't have any free lessons that address armswing like this, but this lesson often helps people who feel they have to fight themselves to bend their elbows more in front: programs.balancedrunner.com/courses/loosening-up-to-run
great explanation and fantastic run by Chepngetich.... It ssems like a Nike show though and does she have two pacers to break the air bubble to allow her to have cleaner air to run through, if so, its a great tactic
A runner can draft behind pacers--they usually do. But not for the whole race. I'm pretty sure that for women as well as for men, the pacers have to step off near the end of the race.
Jealous people saying she cheated..... 🥴🥴🥴Come to Kenya 🇰🇪🇰🇪🇰🇪🇰🇪🇰🇪 and see how we do it. Here in Kenya, we EAT, DRINK and SLEEP running 🎉👌💪💪💪💪💪
what about the 104 athletes from Kenya currently serving doping bans? Scepticism is justified.
We c African runners run on TALENT and the West treats running as a SCIENCE . U either got it , or u aint !
I just wanna say that the core lessons have been MASSIVE game changers in my running. I remember when I thought I was fast running a 21 minute 5k and I distinctly remember feeling like my torso was totally isolated and my limbs were windmilling - I thought that was success. Today I was able to feel the counter rotation and relaxation of the spring action.. and I am SO excited to put it to the test in the spring. Thank you for your lessons!
Awesome! That's great to hear. Enjoy!
Thanks Jae! I remember you saying that running is a ball sport, with the head being the ball!😉
I almost referenced that in the video, but I thought it would maybe be a bit too obscure.
😂
Perhaps it will intrigue people to find out why! It's a valid comparison.
that usual for the pacers to be in total sync with each other?
They looked remarkable running side-by-side, didn't they! Such similar bodies, and in perfect step. Runners do fall in sync with each other all the time, it's called entrainment, so it's not surprising they were in sync, though given their identical proportions it was probably especially easy for them to stay in sync. Next time you watch a race, watch how runners fall in and out of sync with each other as they run together, catch up, pass, fall back... it's fascinating.
Hi Jae, as one of your students, just want to let you know that I also ran the Chicago Marathon on Sunday, and finished around 3:03, a 14 minutes improvement from my BQ race a year ago. While I didn't break 3 hours (temperature yesterday & some personal reasons), I'm very happy. Quick question: when I became unable to hold pace towards the end, I felt it's my quads & calves very fatigued that became the limiting factor -- is this supposed to be? (Since following your system I no longer have to worry about hamstring, glutes, ankles, arches, ...)
Congratulations on your race! That's great.
If your quads and calves are fatigued, that probably means your weight is still a bit too far back relative to your feet. They shouldn't get so much more fatigued than other parts of you. So that gives you something to work on for your next marathon. :-). Try this and see if it shifts things in the right direction for you: programs.balancedrunner.com/courses/quads-calves-solution
Hi and thank you for sharing. I did a 3:16:45 in my first marathon and I will attempt a 259 this year. My trainning is going well and the prediction is 255 so far but aI am trying to lower the prediction a bit more just to be on the safe side. I hope your next race you keep improving.
If you ran ìn super shoes without totally adjusting your stride to run in them, well, yes, your quads and hamstrings will especially be stressed, tight, and sore.
@@balancedrunner Thanks for the reply. I'll check it out on the trail once my soreness is gone. ;-)
@@amircastilla07 For marathons like Chicago with its many turns, I found my Garmin pace reading needs to be 3-5 secs faster just to hit the target. So any margin of safety needs to be on top of this adjustment. (Then there is temperature, humidity & other factors -- in my case 2 days ago I was recovering from a cold that I got at a very unlucky time. Prior to the cold, I had thought I had enough cushion built in through my training.)
Best of luck to your next race as well.
Not the PEDs. The PESs.
Good points on the forward trunk inclination. Chepngetich has mastered running in super shoes, with the foam+carbon fiber trampoline action that propels the runner up, and if the runner is leaning forward, propels the runner forward.
Just like in other sports where newer equipment and clothing has revolutionized the sport - for example, swimming, gymnastics, and bicycling - so too have super shoes revolutionized running.
With the new shoes, it's not the same activity. Educated runners will change their stride to adapt to their shoes. It's a new sport!!
Yes, that too, and it seems women get more boost from the shoes than the men. However I find that the runners who can't manage good form by themselves seem to get the very most benefit, because the shoes rock them forward. The benefit can probably work either way--if a runner can figure out how to move to maximize the effect of the shoes, then they get a huge boost. I think Kiptum did that last year in a novel way, look for my video on him. But also the shoes can improve the form of a runner who can't get to their toes to push off by themselves.
Thanks for a great analysis Jae, it's really useful to have these insights. I'm not sure about the back ground music though!
Noted!
Mam please tell how to breathe while training for marathon, or running a marathon there is lot of confusion i am not able decide whether to breathe with nose or mouth, because some says breathing through nose would tired to you and some says breathing through mouth is bad i am very confused
Can you analyse Tigst Assefa
I have! Here you go: ruclips.net/video/uojz-1IzCAg/видео.html
Sub 2:10!? WOW!
Great analysis, btw 😁
Thanks! 😁
I presume some of the improved cadence and stride length is from increased fitness and maybe higher mileage. Also the pacing in Chicago this year was on point for her. It takes a serious level athlete to pace a sub 2.10 and this put her pacers around top 10 too. I think only one of them finished with her.
The pacers forms are also exceptional.
I agree, the pacers were fantastic, and it was tempting to talk about their form too, but it was already a long video.
@@balancedrunnera pacers form video up next then!!!🎉
With such a result, all questions are for sports medicine. They have already found something, but there is no control yet.
Micro dosing EPO for years. Undetectable.
I don't know about the running form, but she ran a marathon WR in that hideous AF3 color scheme.
Kidding aside, Mrs. Gruenke, your videos are very helpful for us recreational runners to improve our form.
Oh my SCMs get pretty sore from fast long runs. And bigger wave surfing.
Interesting! I've never had anyone actually tell me that before, but it can absolutely happen. Now you have an idea of what needs to change--try Mobilizing Your Core to Run if you haven't already.
Thank you! I’ve done the exercises in the past but now I’m recovering from ACL surgery (soccer injury!) and really trying to dial things in as I build back up! A great opportunity for examination:)
@@erinhinton613 absolutely!
That's not how Chepng'etich is pronounced, it's actually very easy once you hear it. Great analysis though
Oh, I wish I'd pronounced it correctly! I was just copying what I've always heard. Where can I hear the correct pronunciation?
Very interesting but Ruth wasn't concerned with any of what you discussed, she trained harder, prepared smarter, and some luck was on her side during race day. PERIOD!🤔
I never said she was. But this is how she ran, and it's valuable to understand. If nothing else, I do these analyses so people will stop giving running form advice that interferes with the ability to run fast.
All of this is simply not that important
Peds 💯 percent
It was the PEDs that made her run faster, not the running form.
Most likely
Yup
My analysis is the same regardless of whether she doped or not, because doping just powers a faster movement... but what does that faster movement look like? Doping or not, this is an analysis of her faster movement.
Hope the results will ashame you all. She trains Here in Ngong Kenya with group of men.
Hi Mr. PEDs
Can she pass a doping test?
Bro. Go to her Wikipedia page. She just didn't pop out of nowhere. She's been there! And performed exemplary and never failed a test.
PED's she from Kenya, no way she is clean.
Doping, ist doch allgemein bekannt, aber keiner spricht es aus
Viele haben es ausgesprochen! Aber mein Bereich ist Bewegung, deshalb sage ich: These are the movements she changed to run so fast. That movement has to be powered... egal ob die Kraft durch Training oder Doping. Sportwissehschaftler können es besprechen ob sie Doping gemacht hat.
@@balancedrunner Are you kidding me? she has such a bad technique and you call her good?First contact with the ground too far from the hip! Against her body - and only from her very bad technique you understand how much into the drug some athletes are!
The big thing you forgot about here: her great pharmacists.🙄
doping for sure
Everybody cheats (cheated) at the top. It doesn't matter for this type of analysis
Drugs is how she did it. A very sad day in marathoning.
You really think she's done it from you?I don't think so.She's a cheat
Ruth Chepngetich has no idea what you're talking about but keep talking
Almost certainly not. Most runners don't know how running works. That's why I do these videos.
This analysis explains nothing
Her form is good enuf to win
Agree. I thought she would talk about the doping shoes from Nike 😂
Oy, I am so tired of talking about those shoes! And at the end of the day since I haven't seen her run in non-supershoes, I don't know what elements of her form to attribute to the shoes and what is habitual for her. I can only analyze her + shoes as a single entity. I have no idea how much the shoes contributed to her performance, but probably a lot since the data shows they help women more than men.
@joedirnfeld : It's a good analysis that you can learn from if you wanna run more efficiently.
@@gideonmthembu8693 : The shoes and doping help all athletes (equally or not). It doesn't matter for this type of analysis
The pacers have much better form than her.
The pacers did move gorgeously, it was tempting to analyze them. But they didn't set a world record. She had to run harder because she's a woman with a woman's physiology, so she had to do some things differently from them.
@@balancedrunner The pacer on the left (when the camera is facing them) had a bad arched back, but the pacer on the right side had a pretty good form
@@musclelessfitness2045 I didn't study them closely, but that would be connected with his low, wide arms.
@@balancedrunner Could be, but I think a lot of runners, who get brain washed into staying upright, arch their back
@@musclelessfitness2045 that's true, but we can't tell from this video *why* he's doing it. I would be very surprised if anyone in Kenya talked him into staying upright.