ya as a beginner there is no way I can go fast and maintain it for any distance this was nice to see. I noticed I am heel striking for sure but this runner he's highlighting is landing in the midsole it seems with a bent knee
In terms of cadence and posture, one of the biggest influencing changes I made was bringing my elbows in toward the body, narrowing the elbow angle and paying a little attention to keeping the movement fore/aft. Better cadence, more relaxed shoulders and importantly less tiring at the same pace.
Nice video sir, I’m just a 3-4 day a week 52 yr old runner, been at it earnestly for a few years now, and I do believe my form and efficiency have improved from your work here. Nice to see what a “slow” day run should look like in comparison to faster paces, thanks!
James, Daniel here. Thank you very much for your feedback. Didn't realise how much my form was adding to my discomfort. While my PTT is mostly on the mend, i'm hoping these changes and exercises will continue to help with my ankle. Cheers!
@@SharaRuns Glad to hear yours showed improvement, that gives me some hope. I would've said regular arches, I think. What maybe helps/doesn't help is that I mainly wear minimalist shoes except when running, although have no issues with pain when walking/hiking thankfully, perhaps because I will land my whole foot to the floor with each step. Thankfully the initial PTT issue I had is significantly better, and it's mostly this ankle impingement giving me grief nowadays. So the exercises suggested, and perhaps these heel raises may help with recovery
Hi mate. Your posture is pretty good. It's just the foot landing you need to work on, which I guess will take a while to retrain due to muscle memory. I'm not an expert, but does it look like you could lift your knees a couple of inches higher to allow for a more bent leg landing. Cheers.
I have adopted this unhealthy habit when running that has had me locked a faster pace when it should be slower my brain and body mechanics weren’t /aren’t aligned 😂 hearing the drop of speed of the elite turn the light on. That means to gauge a proper tempo i would have to do an long easy pace doubling my 4 hour marathon pace to fully let my body recover properly. Never thought i would do the slow pace but I have no choice and its of greatly helps seeing the top runners doing it
Most running form videos sound like you should be lifting your heels high at any pace, with a 175-180 cadence, and no vertical movement, this video from kipchoge shows that even the pros cant escape physics.
At the standing phase, we can see all energy is compressed on the support leg, so their bodies are at the lowest high, and then all energy is released, popped up like a spring , that’s why they moved up and down, and the leading leg is just gliding the ground and dropped gently.
Also important to notice that the bleu runner has almost flat shoes, which changes a lot about the moment he touches the ground. If he had a higher heel (moer drop) it would change his running form a lot.. Comparing athletes is not the best way to compare results, it depends about a lot more factors like hight of the runner vs hip hight (length of the legs), type of shoes, cadans, type of distance runner, etc.
@korzalm true about the possibility to overstride in any type shoe. It just depends what running form best suits the runner him or herself. Like I said, we can't really compare runners straight on to each other due to the different mechanics we have (length of body parts). But overstriding without shoes is actually not possible, or better said, not natural and very painful 😅. Since overstriding is mostly heel landing, and heel landing without protection is not the way a foot is made for.. It would hurt too much the heelbone and achilles tendon. Bear foot running like thousands of years ago is running on the bal of the feet (forefoot landing)
Great insights, James! Watching pro runners like Kipchoge at slower paces is invaluable for learning perfect form. Thanks for breaking down the technique and offering practical tips. Excited to try the exercises! 🏃♂💪 #RunningForm #StayInjuryFree
Hi ,the difference is the angle of falling, and of course the pull, the arms are just to compensate de pulling action, that is a muscle elasticity response of the falling.
I dont even know how to run properly. Im happy with my 10 min mile at 225lbs, 5'11, my overalll goal is to drop to 200 and maybe get 7 min mile pace or 6:30. But i know my running technique needs huge work
Great analysis and explanation on the difference in running speed, will definitely help me on my long runs. Daniel looks to be slightly crossing his center line with his left foot, swinging from the outside to the inside. Right foot looks to be proper swing. Might just be camera angle.
I see Kipchoge is running "lean", effortless and so to say lazy. While my intervals are energetic, hard and intense (and thus short/pointless). We all have smth to borrow from this Kenyan book.
This was very helpful. Great example of knee drive, kick back and foot strike. Thank you so much. Also, what software do you use to draw and measure the various leg and hip angles?
The guy in the Blue is wearing very minimal shoes/spikes which should encourage mid-forefoot strike. Yet he is heading for a heel strike... and he can still run very quickly.
I noticed in some slow motion footage, I tend to flick that foot out in front of me, but then cover the ground. Is there a mental cue you recommend to not flick out? Thanks James!
Thanks for the analysis...Can you share what software you are using here to place the running clips side by side, draw lines, and measure the angle please? I think it is some version of Dartfish...I would like to do a simple form of this for some of my runners. Thank you.
Be aware of the technique you want to correct while on your run, notice that your body is doing by watching, then consciously alter it to the better, then look up and run normally while still thinking about your improved running form. If you do this consistently the improved biomechanics will become your default. Also the shoe can be a factor. I found a zero heel drop was beneficial.
Hello James - can you please talk about cadence numbers for kipchoge? What is when running fast and then slow. Many say want same about ~180 s/m for both paces. I have 170 at pace of 8min/mile and drop down to 155 at very slow pace of 11 min/mile. This not good? Kipchoge is same and not changers. Thank you much.
I have 160 at a 7 minute mile and around 165-170 for 6 min mile. Don’t get wrapped up in the numbers. Focus on technique and what is working. Cadence is important but not everything 180 is very different for different runners
I like the video, but have three questions if you don't mind me asking: 1. Where is that mobility exercise video? 2. For both paces of Eliud run, possible to get cadence and stride length? 3. Which software are you using to draw and measure on the screen? Cheers
Just to confirm, is a flat foot landing best for running at 5k and 10k distance? I've seen videos warning of the dreaded heel strike, and now this one warning of a ball of foot landing? I'm a bit confused. Also, is pronation or supination the preferred landing point?
I think, although happy to be wrong here, James' warning is that I don't land my heel with my forefoot strike. And because I have PTT, this is adding extra strain and not giving my tendon a chance to `relax` per se. I didn't realise I had adopted a `sprint` style running form.
To answer your question, forefoot landing with slight pronation inward so the emphasis of takeoff is slightly favored to big toe side but overall even force production from the forefoot/ toes. Keeps your knees in line and your feet moving directly forward and back, which is most efficient. I made this adjustment after realizing i have a tendency to supinate my feet outward causing my knees to almost bow outward and lateral movement of my feet and knees which is less efficient and was causing strain on my ankles.
Fore foot landing(Kipchoge) Guy in blue looks to land on Heel They call for different running technique. Great video I have a full foot strike with flat feet. Once i started using wide toebox sneakers, probably 4 months and after i have ex0erienced less injury
Great video, but very difficult to follow for 18 minutes... It would have been amazing if you had prepared some slides with the angles and such already drawn. Also chapters and some final conclusions.
From the footage I estimated the slow pace to be approximately 3 meters/second, which is 4hr marathon pace, give or take (2.93m/s is 4hr pace to be precise 🤣).
No you cannot run like Kipchoge. His biomechanics alone doesn't even come close to where you're at. If you even try to copy and paste any regimen of his you're truly will be at a disadvantage alone GENETICALLY and PHYSIOLOGICALLY for starts.
Not everyone can be the best in something, only one can be best. It does not mean you can't learn from observing the best of the best. Stop the defeatist mindset.
Normie runners watching this and dreaming they might get faster copying elite runners 😂. Reality check: you don't have the talent or genetics...carry on jogging 👍
What people don't realize in these Running Channels in RUclips is the fact that . Everyone wants that Quick Fix / Hack WITHOUT EVEN CONSIDERING the Truth behind their OWN physiology. Rather, they'd instead COPY and PASTE some Workout Routine they found on the net or channel. More often enough destroying themselves in the process... zero productivity.
@@blessedone5539 Speak for yourselves, defeatist losers 😆 Nobody is saying here that Kipchoge's technique is applicable to 100% of the earth's population. Everyone with a bit of brain knows that elite athlete genetics, nutrition, training regimens, etc. are superior to common people. It does not mean that observing what elite athletes do is useless for the common person. Watching this vid and learning from it actually fixed my running form and reduced my Achilles tendon and calf pain. I am not trying to win anything, just wanna enjoy running with a little less pain.
Finally the video I was looking for. The world's first RUclips video explaining good running form for slow runs.
ya as a beginner there is no way I can go fast and maintain it for any distance this was nice to see. I noticed I am heel striking for sure but this runner he's highlighting is landing in the midsole it seems with a bent knee
In terms of cadence and posture, one of the biggest influencing changes I made was bringing my elbows in toward the body, narrowing the elbow angle and paying a little attention to keeping the movement fore/aft. Better cadence, more relaxed shoulders and importantly less tiring at the same pace.
The fact that his recovery run is better than my marathon race day run shows how great he is!!
it really doesn't, he doesn't care about your running ^^
@@MarioJosifovskiDev did he ever mention kipchogi caring.
Or how much you suck
😂
@@MarioJosifovskiDev what about me
Nice video sir, I’m just a 3-4 day a week 52 yr old runner, been at it earnestly for a few years now, and I do believe my form and efficiency have improved from your work here. Nice to see what a “slow” day run should look like in comparison to faster paces, thanks!
As someone who's struggled with Post Tib injuries thank you very much
James, Daniel here. Thank you very much for your feedback. Didn't realise how much my form was adding to my discomfort. While my PTT is mostly on the mend, i'm hoping these changes and exercises will continue to help with my ankle. Cheers!
I run just like you, Daniel! I also have the same injury 😢. It's been well over a year now.
@@SharaRuns Tell me theres light at the end of the tunnel though? 🤞
@@FarmerDan92mine is pretty much gone now. Are you a person with high-arched feet too?
@@SharaRuns Glad to hear yours showed improvement, that gives me some hope. I would've said regular arches, I think. What maybe helps/doesn't help is that I mainly wear minimalist shoes except when running, although have no issues with pain when walking/hiking thankfully, perhaps because I will land my whole foot to the floor with each step.
Thankfully the initial PTT issue I had is significantly better, and it's mostly this ankle impingement giving me grief nowadays. So the exercises suggested, and perhaps these heel raises may help with recovery
Hi mate. Your posture is pretty good. It's just the foot landing you need to work on, which I guess will take a while to retrain due to muscle memory. I'm not an expert, but does it look like you could lift your knees a couple of inches higher to allow for a more bent leg landing. Cheers.
I have adopted this unhealthy habit when running that has had me locked a faster pace when it should be slower my brain and body mechanics weren’t /aren’t aligned 😂 hearing the drop of speed of the elite turn the light on. That means to gauge a proper tempo i would have to do an long easy pace doubling my 4 hour marathon pace to fully let my body recover properly. Never thought i would do the slow pace but I have no choice and its of greatly helps seeing the top runners doing it
These people are like celestial beings to me.
Absolutely unimaginable how fast they are while running a mile
Most running form videos sound like you should be lifting your heels high at any pace, with a 175-180 cadence, and no vertical movement, this video from kipchoge shows that even the pros cant escape physics.
At the standing phase, we can see all energy is compressed on the support leg, so their bodies are at the lowest high, and then all energy is released, popped up like a spring , that’s why they moved up and down, and the leading leg is just gliding the ground and dropped gently.
Exactly what i needed, as i wanna improve my running form on easy runs and suffer from Tib post Tendonitis
Also important to notice that the bleu runner has almost flat shoes, which changes a lot about the moment he touches the ground.
If he had a higher heel (moer drop) it would change his running form a lot..
Comparing athletes is not the best way to compare results, it depends about a lot more factors like hight of the runner vs hip hight (length of the legs), type of shoes, cadans, type of distance runner, etc.
Maybe. People may overstride in any or no shoes.
@korzalm true about the possibility to overstride in any type shoe.
It just depends what running form best suits the runner him or herself.
Like I said, we can't really compare runners straight on to each other due to the different mechanics we have (length of body parts).
But overstriding without shoes is actually not possible, or better said, not natural and very painful 😅.
Since overstriding is mostly heel landing, and heel landing without protection is not the way a foot is made for..
It would hurt too much the heelbone and achilles tendon.
Bear foot running like thousands of years ago is running on the bal of the feet (forefoot landing)
Great insights, James! Watching pro runners like Kipchoge at slower paces is invaluable for learning perfect form. Thanks for breaking down the technique and offering practical tips. Excited to try the exercises! 🏃♂💪 #RunningForm #StayInjuryFree
These analysis videos are such amazing value and exactly what i was looking for.
Hi ,the difference is the angle of falling, and of course the pull, the arms are just to compensate de pulling action, that is a muscle elasticity response of the falling.
this is wat i been searching for,tqvm coach
I dont even know how to run properly. Im happy with my 10 min mile at 225lbs, 5'11, my overalll goal is to drop to 200 and maybe get 7 min mile pace or 6:30. But i know my running technique needs huge work
Great analysis and explanation on the difference in running speed, will definitely help me on my long runs. Daniel looks to be slightly crossing his center line with his left foot, swinging from the outside to the inside. Right foot looks to be proper swing. Might just be camera angle.
I see Kipchoge is running "lean", effortless and so to say lazy. While my intervals are energetic, hard and intense (and thus short/pointless).
We all have smth to borrow from this Kenyan book.
What was the cadence difference between the fast and slow pace please .. is that possible info to have ?
This was very helpful. Great example of knee drive, kick back and foot strike. Thank you so much. Also, what software do you use to draw and measure the various leg and hip angles?
Thanks boss
Good stuff!
The guy in the Blue is wearing very minimal shoes/spikes which should encourage mid-forefoot strike. Yet he is heading for a heel strike... and he can still run very quickly.
Heel strike✅
Over stride❌
While a heel strike won’t injure you unless you’re overstriding, it will cause braking in your leg that still slows you down
Good breakdown
I noticed in some slow motion footage, I tend to flick that foot out in front of me, but then cover the ground. Is there a mental cue you recommend to not flick out? Thanks James!
Lift the knee a inch or so higher?
I use an electric collar to condition myself
Thanks for the analysis...Can you share what software you are using here to place the running clips side by side, draw lines, and measure the angle please? I think it is some version of Dartfish...I would like to do a simple form of this for some of my runners. Thank you.
It looks like he uses the app called onform
Do you have any cues how you can correct this yourself during a run?
Be aware of the technique you want to correct while on your run, notice that your body is doing by watching, then consciously alter it to the better, then look up and run normally while still thinking about your improved running form. If you do this consistently the improved biomechanics will become your default. Also the shoe can be a factor. I found a zero heel drop was beneficial.
Runners have to understand the importance to use all muscles, not only run in short steps.
Heel striker here 😅
why is his interval pace the same as what he does for the 2h marathon?
Hello James - can you please talk about cadence numbers for kipchoge? What is when running fast and then slow. Many say want same about ~180 s/m for both paces. I have 170 at pace of 8min/mile and drop down to 155 at very slow pace of 11 min/mile. This not good? Kipchoge is same and not changers. Thank you much.
I have 160 at a 7 minute mile and around 165-170 for 6 min mile. Don’t get wrapped up in the numbers. Focus on technique and what is working. Cadence is important but not everything
180 is very different for different runners
@@philibertorodrigo7118 how many km is that
I like the video, but have three questions if you don't mind me asking:
1. Where is that mobility exercise video?
2. For both paces of Eliud run, possible to get cadence and stride length?
3. Which software are you using to draw and measure on the screen?
Cheers
Just to confirm, is a flat foot landing best for running at 5k and 10k distance? I've seen videos warning of the dreaded heel strike, and now this one warning of a ball of foot landing? I'm a bit confused. Also, is pronation or supination the preferred landing point?
I think, although happy to be wrong here, James' warning is that I don't land my heel with my forefoot strike. And because I have PTT, this is adding extra strain and not giving my tendon a chance to `relax` per se. I didn't realise I had adopted a `sprint` style running form.
To answer your question, forefoot landing with slight pronation inward so the emphasis of takeoff is slightly favored to big toe side but overall even force production from the forefoot/ toes. Keeps your knees in line and your feet moving directly forward and back, which is most efficient. I made this adjustment after realizing i have a tendency to supinate my feet outward causing my knees to almost bow outward and lateral movement of my feet and knees which is less efficient and was causing strain on my ankles.
this is what i wanna to know. Also, pace 9km or 8km running form
Rolling the right foot actually hurt my feet while watching the 14:22 looks painful!
any shoe recommendations? first time runner mostly walking
Pegasus 41 or Boston 12
@@NassimSYD not necessary for a beginner
Fore foot landing(Kipchoge)
Guy in blue looks to land on Heel
They call for different running technique. Great video
I have a full foot strike with flat feet. Once i started using wide toebox sneakers, probably 4 months and after i have ex0erienced less injury
Gibt es eine gute Übung um flach zu landen? Ich versuche besser zu laufen aber ich bekomme immer Schmerzen in den Waden bzw in der Achillessehne.
Great video, but very difficult to follow for 18 minutes...
It would have been amazing if you had prepared some slides with the angles and such already drawn. Also chapters and some final conclusions.
КЛАССНЫЙ РАЗБОР!
that slow pace is not 4hrs marathon pace (5:40 pace), it looks like 5hrs marathon pace
From the footage I estimated the slow pace to be approximately 3 meters/second, which is 4hr marathon pace, give or take (2.93m/s is 4hr pace to be precise 🤣).
it is dynamic movements bro. you can not cut it in pieces and analyze it.
Interesting how they all look like they are bobbing up and down at 11:03
7 01this guy in the blue could be in pain, no padding on shoes, bent in the recovery position to manage pain best>
Video pace is way too slow sir
Setting-> choose ×2
😁😁😁@@Vivungisport
No you cannot run like Kipchoge. His biomechanics alone doesn't even come close to where you're at. If you even try to copy and paste any regimen of his you're truly will be at a disadvantage alone GENETICALLY and PHYSIOLOGICALLY for starts.
He's not saying to run like Kipchoge, he's just analyzing how Kipchoge runs which could be beneficial for some people but not all.
What so ever technic you appli, if you are not impowered with natural predispositions, you will never achieve such performance.
Not everyone can be the best in something, only one can be best.
It does not mean you can't learn from observing the best of the best. Stop the defeatist mindset.
Normie runners watching this and dreaming they might get faster copying elite runners 😂. Reality check: you don't have the talent or genetics...carry on jogging 👍
Hey not nice
What a sad person you are.
Elite runners still do jogs at somewhat Normie pace. We can learn from that as Daniel would
@@Theodot1 What's not nice is lying to people that they can achieve something which they clearly can't.
@@goodyeoman4534💯👍
What people don't realize in these Running Channels in RUclips is the fact that . Everyone wants that Quick Fix / Hack WITHOUT EVEN CONSIDERING the Truth behind their OWN physiology. Rather, they'd instead COPY and PASTE some Workout Routine they found on the net or channel. More often enough destroying themselves in the process... zero productivity.
@@jt.8144 Do you just not know how grammar works? Your bizarre punctuation and capitalization really limit your credibility.
What so ever technic you appli, if you are not impowered with natural predispositions, you will never achieve such performance.
@@heyhayhay247 By Jove! We got ourselves a bona fide Grammar Nazi. The boomstick for you, evildoer!
I think the stuff described here isn't that specific, I'm learning a lot.
@@blessedone5539 Speak for yourselves, defeatist losers 😆
Nobody is saying here that Kipchoge's technique is applicable to 100% of the earth's population. Everyone with a bit of brain knows that elite athlete genetics, nutrition, training regimens, etc. are superior to common people. It does not mean that observing what elite athletes do is useless for the common person.
Watching this vid and learning from it actually fixed my running form and reduced my Achilles tendon and calf pain. I am not trying to win anything, just wanna enjoy running with a little less pain.
Ist ja normal ist bei jedem so nur musst du erstmal so schnell laufen können lol