This is a very dangerous advice. I was picking up things incorrectly from the ground for years and nothing felt bad. Then one day, something did and had to have a hernia surgery. Years of bad technique finally showed up. Sometimes if it doesn't feel bad, doesn't mean it is not in the long run. Please be careful with this advice
@dotintegral it's not advice, I said, chances are. If I give advice, it's don't eat yellow snow. Hope this has helped clear things up. 😊 Also I'm sorry you were doing things the wrong way, and I am glad you learned better 👍
I really appreciate the fact that your videos are backed with scientific studies. It elevates them above 99% of the other content on this subject on RUclips.
There is the same issue in the weightlifting community: online content creators will do anything to make progression seems more complicated that it's actually is. And people will engage in this content because it often feels like it was the key holding them back from progressing when actually they often lack of consistency/quality in training/recovery. Thanks for the video.
I love these kind of videos, especially the fact that you look at all these studies and bust different types of running myths which I think many of us believed at one point or another 😄Thank you for making these informational videos!
I remember someone saying that the best running stride for you is the one that comes naturally to you. Yes you can tweak and adjust to get slightly more efficient. However, the way your body naturally wants to run is usually well suited to your anatomy like height and femur length and arches etc. IMO. I could be wrong lol but I’ve always tried to make small tweaks but overall let what comes natural be the core
@@Pepesilvia267 Its not always like that. Some people over stride and basically put massive force through their legs on every step instead of just rolling along. I think the heel strike myth comes from it being easier to get beginners to stop over striding by telling them to land less on the heel.
Increasing cadence from 150 to 160ish helped me out. Going above that at my long run speed completely messes up my stride. Glad it’s just a myth, think I’m doing fine haha
great video, thank you! I once had the opportunity to attend a run ABC training session with my running group at work. After every training session, the trainer forced us to do an Achilles tendon strengthening exercise and said we should definitely do this exercise after every running session to avoid injuries. After a few months I suddenly had more and more pain in my Achilles tendon and could hardly walk anymore. So I intensified the strengthening exercises - until I finally had to stop running because the pain was too great. After a few months I slowly started training again and simply forgot about the Achilles tendon exercises - and since then there hasn't been a day where I've had this pain again. I learned that it is much more important to listen to your body than to follow some strange rules..
I'm so glad someone made this video. When I started running, I tried to do a good few things that are on this list, and it took me a few months to realize what was nonsense. It's good to have that confirmed as well.
The most important thing is running. As long as you're not injured, it's all good. I'm running since 40 years. We are all different, this is important to remember.
Great video! It’s so helpful to see these common running form myths broken down. So much focus is often placed on ‘perfect’ form, but it’s refreshing to hear that individual biomechanics play such a huge role. Thanks for the valuable insights!
I feel that the discussion on heal striking isn’t clear because we should make a clear distinction between heal-first “touch” vs heal-heavy weighted impact (which is likely striking in front of you, although this is a third idea that needs clear separation in definition)
On one of my workouts recently my team was doing tempo mile repeats on the track, and in the middle of one of the reps my teammate randomly said to me "you should increase your cadence." I explained that we're only one week out from our biggest race, and now is not the time to make any adjustments to running form, but he continued trying to explain to me why I need to increase my cadence. (Also worth noting that I have had some of the least problems with injury out of everyone on the team.) The "one size fits all" approach to running form just doesn't work, and everyone buying into it drives me crazy.
What I've figured over the years (being just an occasional weekend-warior myself) - if you put in enough time\effort in running and thread carefully your body would find the best-suited way on it's own. One's biomechanics is often unique and it makes no good to force smth onto yourself even if it worked for others. The only beneficial things I've tried was as mentioned here - a slightly forced increase in cadence (I actually brought it from cycling where it also feels a bit too high initially but then your body learns the perks and sticks to it automatically) and listening to your strides - i.e. don't stomp too much. Some shoes have louder outsoles and it's confusing to run in them on tarmac but mostly it worked fine for me in smoothing out my steps. Oh, and actually working with you arms when you really need to push, not just compensate! :)
Great video Göran! Always nice to see you debunk these kind of myths with the help of scientific evidence as opposed to only relying on 'feeling' or 'opinion'.
Thank you! When starting out running or when trying on new shoes it can be difficult to know what to look for. A reminder to just feel what is right is very helpful!
When I got into running many years ago, I remember reading about many of the things you mentioned here. In particular I was told over and over I needed a support shoe to correct my pronation. I found them to be incredibly uncomfortable and my feet would ACHE. I finally went to an orthopedic foot doctor and he told me to go back to neutral shoes. I was injured a lot in the early days. I was lucky to find a really good and dediated physio who helped me with some specific muscle weakness and form issues. None of them related to pronation. I've learned that how I run may not look as beautiful as other people but, I've had very few injuries once i stopped trying to change my running mechanics to fit some kind of mythical standard.
I love the tapping on the computer monitor. Love the channel.
2 месяца назад+6
Regarding cadence: Im a short guy (aka shorter legs than average) so my "natural" cadence is usually higher than the norm. I once did a Garmin Coach program that included a lot of cadence drills where the target was around 180-190 steps per minute. Felt super wierd to me, 180 spm was just above easy pace with my body type, my race pace spm was somewhere just over 215 spm.
Thanks Göran for the great video and the supposed myths. I also have a long time to get my cadence up to 180. With my 193 cm height and my jogging stride, I felt a bit stupid at a 6:30 - 7:00 pace. I gave up at some point and am now running at 155 - 165 cadence. Thanks for the fact that I no longer have to drive myself crazy.
I am the same height as you, at slow paces 155-165 I would say that is my ideal cadence. I land under the center of gravity, increasing cadence at such speeds causes a significant deterioration of my running efficiency (the power of running instead of forward goes up so I start to "jump") or I forcibly reduce the length of the stride which is stupid, because I already land under the center of gravity. At racing speeds my cadence increases depending on the length of the run to 170-190 steps per minute and all running parameters are perfectly at the point, so I think my cadence during training runs is good.
Thanks for confirming what I thought intuitively. I’ve been able to ncrease my cadence to around 160 on tempoand I’ve always felt that going higher meant I would have to be running much faster, which I am definitely working on.
Good info! I tried to shift my foot strike too far forward and ended up with a milk overuse injury to my Achilles tendon due to running more out on my toes and trying to avoid any heel contact! I went to what felt okay and I am more midfoot-heel striker most of my endurance running now and it has worked much better! I have scoliosis that affects my hip alignment and running mechanics, so my left and right feet strike differently too! Forcing what is "unnatural" for your running mechanics may increase injury probability, so be careful!
The slow-motion video clip of pronation shows a narrow stride, with both feet landing on the painted line in the road. That can be a sign of running form contributing to pronation, with everything else including knees and hips also being out of alignment: that kind of pronation can be something to look at as part of overall biomechanics, but not in isolation.
People say i look “strong” when I’m running steady but every time I want to record myself to see the form i get scared lol. Good video that shows many silly myths, thanks for your content.
For heel striking and form I find that running barefoot for my midweek longer runs on grass (16km or so) really helps with my foot landing. I personally think the heel is meant to be landed on as part of a tripod it’s the front of the foot.
My first serious injury was patellafemoral pain due to overtraining and poor mechanics flatfoot overpronation etc. I was sidelined two months but I'm getting way better now with proper strength traning. Also bought the Guide 17 for some extra assistance. Last 3 runs have been painfree😮. Injuries suck but its a learning process.
I was thinking about increasing cadence, I have around 160 on my easy runs, but when doing threshold intervals it goes up to 185-190. It seemed impossible to go up to 180 while running easy, so now I know it's not the way to go. Great vid as always!
Thanks for the great video, Göran! I used to have cadence of around 150-155 on my easy runs. Then I started zone 2 training and found out that increasing my cadence to around 160-165 increased my pace at the same heart rate level. I guess it improved my running economy, from a too low starting point? Btw, I'm all for sunglasses in the summer. But now that we are moving towards less and less sunlight here in the Nordics, I must remind everyone of the importance for your internal clock of getting enough bright light into your eyes! 😅 If you want to sleep well and recover, forget the 😎 and enjoy the autumn ☀️ .
Agree on the sunglasses....if you run early enough in the morning(let's say anything from 6 am to 7.30)as the sun is rising you should not wear them.....
I guess that depends a bit on the time you run. Only wear it if necessary. Esp when the sun is as low as now (Germany) sunglasses are more important as in summer. 2 weeks ago I didn't see 2 big horses coming in my direction while jogging, until a few meters away.
Great vid as always :) Although I have to say since I’ve been running on my forefoot I’ve enjoyed running 10 times more than before. I lift the knee forward and automatically land down on the front of the foot. To heel strike again would feel very strange indeed. I couldn’t recommend making the change enough. May take some time and you’ll probably be running on tip toes a little to begin with but once you change youll feel how much better and natural it is. If not then wear two inch heels as the heel strike cannot be good, that has to be obvious to anyone
I personally pronate very much. I do sense that I have a higher injury risk.. but when people on the past tried to fix the pronation out invariably lead to pain and injury. One thing that does work is progressing much more carefully
0:57 Thank you! I'm 1.99m and trying to run at 180 SPM for anything outside of a fast 5k (even there it's a stretch) is some combination of near impossible and incredibly uncomfortable. Once I gave up trying running become so much easier. I do focus on not over striding, and that has probably resulted in a slightly faster cadence, but on my slow runs I'm still running around 160 SPM.
I once had a pair of adidas kanadia tr3 or 4, with pronation control (a band of hard rubber in the inside of the outsole) and those shoes made my knees hurt. Thankfully I forgot them on a beach, best thing that could happen to me.
As much as we want to myth bust, I used to run with a bad overstride when I started, and targeting 180 for a while helped improve it. I have since slackened the rate to around 170 on easy runs as I feel that is more efficient, however
When I switched from heel running to forefoot running I started having less (as in zero) problems with my knees. So at least for me that was beneficial. Perhaps it was not due to just switching but being more aware of my technique, however it did turned out good for me
I find it baffling that there are studies that show that heel striking doesn't increase injury risk. If you run barefoot with heel striking you're going to immediately get injured. So adding a midsole will only lessen the effect, not entirely negate it.
I honestly do believe that it does require some what more nuance depending on the case. If you for instance are a heel striker who encounter a lot of shin splint issues you might want to work on preventing this. Also if you have a big overpronation but use very soft shoes this might make it even less stable. So I would like to say it's more that there is no need for change if someone's specific situation does lead in to injury. If it does it might be related to something but it's indeed not that black and white but with a complete rainbow inbetween ;-) .
It is good information about cadence, I am very short guy and have even shorter legs so my normal cadence is very high even walking. My easy run cadence is around 180 value, but when running in race mode it goes up around 200 and it feels completly natural for me. On other hand running with cadence like 160 is almost impossible for me, it feels unnatural, it is for me like speedy walking.
Hi ! Thank you for your great video, very educationnal. Some of the myth you you talk about are closely tie to the myths around minimalist running shoes perpetuated by many coaches and physio around the world. Some of thoses myth are also close to the narative of "the running clinic" that seem to be backed by some scientific studies. Could you elaborate on that ?
I believe you can sense what is your natural max cadence. Mine is 172. Everytime I run a faster but still somewhat relaxed 6-8km I notice that I land between 170-172. I have tried to push it, but immediately when I go +172 everything falls apart. During easy long runs it's around 160.but I believe that my cadence is on the higher side simply cos I'm a short dude with short legs.
Speaking of running myths. At 06:30 that is something I've ALWAYS heard been talked about as well, on YT and other SoMe, that when you run, if you swing your arms like the woman in this example, like sideways, you are "wasting energy" and it equates to bad running form and economy. It's something I've always been curious about if it can even be remotely true? Cus you see quite a lot of elite runners, be it shorter distances or marathons and longer, do the same thing (maybe not AS much as the woman in the example though). I wonder if there is any data backing that claim up? Or if it's just bs :P
The cadence myth also only applies to flat running. I did an easy run on the hills today average cadence 146 because walking uphill and max cadence was 238 because there was a steep downhill and i just did a lot of very small steps. For my speed work on Friday which was also not flat but only slight elevation it was at an average of 170. My garmin app even says perfect cadence would be above 185 which is just so much for me I feel so much better running fast with a bit of a longer stride which means lower cadence but it works great for me.
Interestingly for most people if they run really fast (ie at elite paces) they would mostly have to slow their cadence down to get to 180 rather than speed it up. The reason elite's can run with such a "low" cadence at those speeds is that they are really able to lengthen their strides.
@@paxundpeace9970 Yes, I know. My point is that when you or I try to run at the pace they run at, our cadence will be near 200. You can see this on the Kipchoge treadmill challenge, how fast people turn their feet over to run at the same pace. Because unless you're elite level, you don't actually have the stride length. If you calculate Kipchoge's marathon pace at 180 cadence, his stride length is 1.8m. Most amateurs can't do that even if they're bounding. So, pace for pace at higher speeds, elites have slower cadence than amateurs, because they make up for it in stride length. That's why elites look so graceful: They have a super long stride length and can run really fast speeds without having to turn their legs faster. In other words elite's actually have slower cadence than amateurs at the same pace. Watch Kenyans warming up and they'll run 8min miles at a cadence that is sloooww - well below the 180.
Maybe it's a myth but I'm glad I started 180 spm a year ago. It feels natural now and its locked in. Now I can concentrate on other things, strides, posture etc....
Yeah but no need to “fix” their elbow because it doesn’t cause injury. And if they run alot their body will know it wastes energy (by muscle getting tired unnecessarily) and most likely find that angle anyway. I don’t believe elite runners in Kenya were taught to hold it that way when they were running when growing up
You can find this based on this Research, including work published in Medicine & Science in Sports & Exercise, tends to support this idea of individualized optimization rather than prescriptive rules
Regarding running shoes: Ever since the 80's , when I began using dedicated running shoes a lot, and the same for people around me, especially a US brand, name stealing from the old Greeks, touted again and again and again and again, that to run faster and TO PREVENT INJURIES, we needed to use their shoes, and every other brand followed ASAP. But the hard truth is, that the percentage of injuries in running have not changed, even if the amount of specialized running shoes have increased massively, and the brands have gotten more and more agressive in marketing (and the cost of running shoes have gone crazy!!!). If any of the wording in the commercials where true, we would all now have self-running shoes and absolutely no injuries. Reminds of commercials for hair shampoo... What I have found from 30+ years of being and training athletes (+ soldiers) are: Modern people have extremely weak feet. No strengh in bones, tendons, ligaments or muscles in the feets. Due to the everyday shoes we wear. (i'm not touting barefoot or minimalist shoes!) I find many more achilles problems for people constantly running in shoes with a high drop. I can't back it up scientifically, but I tend to see a pattern with drops from 6mm and up. Especially when 10mm and up. A high drop ruins the more natural biomechanics of running, the calf muscle works diffferently, the load on the achilles tendons is different and the load and biomechanics of the foot is altered from a natural state. And it affects the lower back as well. But we walk around from childhood with a more or less high drop and with shoes that support all strengh out of our feet. So jumping in to barefoot/minimalist shoes can cry havoc and push you in to a nightmare of injuries for years. What I advice regarding running shoes for the everyday training: Max. of 6mm drop. Go for a neutral shoe. Room in the toebox that you can easily move your toes and splay them. Do not accept any slipping in the heel area. They must feel good on your feet. If you are runing longer, get more mid sole foam under your feet. Your feet are NOT as strong as they should be. And remember, that foam takes up to five(!) days to settle back. In case of runing a race, feel free to go bonkers with all the drop, foam, carbon you like. Just prepare for them enough.
So much comes down to pace. One rule for all paces usually is wrong. Cadence and kickback change a lot for me with different paces. Telling someone to overkick at a slow pace seems odd IMO. The stride of kipchoge at a 4:30mile really shouldn’t be mine at 10:30mile and same with cadence. Same with weightlifting where someone preaches 1 rule to rule them all and not understanding different bone lengths etc
Running cadence got me a bit confused. I've always thought it should be adjusted to running pace. I came to a conclusion that over striding is the issue. But how to know if you over stride?
Hmm, I have an average cadence of 190 when running at 4 to 5 min pace (172 cm tall). Don't know if that is something that I have adjusted/trained but I have like avg 100km/week for the last 25 years.
Interesting about the elbow joint. I like to hold my arms in a smaller degree, but a friend told me to increase it to around 90 only a few weeks ago, explaining that it would help the blood flow (while smaller degree could hinder the blood flow) - but this is nothing I should think about then?
The problem I have with the subject of foot landing is that most if not all the studies don't question the premise of footwear and its interference on the validity of proper foot strike. Modern footwear is well, fairly modern, so shouldn't the studies be done with individuals that already have some experience running barefoot to validate the proper foot strike of a human being? It's my observation that heelstriking is unnatural when running and its presence in all runners, including elites, is only bc of the adaptation to modern running footwear
In the first (cadence) he says don’t try and copy the cadence of an elite, if your cadence doesn’t match that number. In the second (elbow angle) he says the elites have a smallish elbow angle, so why deviate from that (i.e. increase the angle)if yours is similar naturally. The difference is that with elbow angle the advice from some ‘experts’ is to do something that not even the elites are doing, so why should you follow that advice. Of course if your elbow angle is naturally 90 degrees he is also saying don’t change it to copy the elites. No contradiction there
@@paxundpeace9970 I didn't say that when my running gait was analysed - and I checked the soles of my trainers - I was heel striking on my RHS and mid on my LHS.I often got knee pain on the RHS so I learned to strike mid-foot on that side and then I got a very severe medial collateral ligament tear! Anyway, glad to say I'm 95% recovered but to start running again I found that a higher cadence 172-175 with less impact was really helpful. I think there are definitely ways to run more efficiently and higher cadence is one of them!
I believe you failed to mention that cadence and stride length matter. You only mentioned over striding. Not really sure what you mean by that. If you look at marathon runners and compare their stride length and cadence they will be around 180. Now obviously if you’re an ultra runner running on trails it would be crazy to have the same stride length and cadence. So maybe you can do a video comparing stride length and cadence
The point being that heel strike is not a an intuitive way to run and when one gets the feetz out of the high drop platform shoes, s/he won't be compelled to run any number of metres on any surface (including track) using such a biomechanically damaging technique. It will immediately announce itself in the knees, hips, and the backbone. Oh, and in the results, too, what with all the braking going on with each step.
maybe this is a bit strange, can you make a video about the effects of too much masturbation and its correlation with the psychology of running athletes
If I remember correctly, some research suggests that masturbation (or intercourse?) doesn't negatively affect performance, and it might even improve it, especially for male athletes. I'm not sure about the effects of overdoing it, though, so I'm curious about it too (maybe it's difficult to define "overdoing"?). It's definitely interesting topic. It's a fundamental part of life, just like sleep or diet, and shouldn't be overlooked.
I think it is an interesting topic. I find that I sleep better, what is generally good for performance. But I sometimes also feel less energised. So that might be a downside. In general it is definitely not unhealthy but psychologically I believe it‘s good to not overdo it. It‘s like comparing a good movie with some stupid youtube shorts. I assume there are not much studies on that topic.
@@kduty236 in my case masturbaition is bad. It’s fine if u do it once a week but if u so it 1-2 times per day then u will feel more tired. U will also waste time watching stuff u shouldn’t Insted of prepearing yourself for a run. I def think it’s nothing somone should be doing everyday or even some times per week. From my experience my legs get tired faster than my heart. I can keep a good pace with my HR but my legs get tired more quickly.
Not saying you're wrong on any of those points, but on the first you say don't do what these elite athletes are doing, and on the second you say we should look at what these elite athletes are doing... 🤔🤔
I think you're missing the point here, in the first one he said not to follow elites because they are running 2-3 times faster than you and forcing yourself to get to 180 cadance where you're significantly slower than them can make your running very awkward. Whereas the second one is applicable regardless of your running speed
If you are running consistently and remaining uninjured, chances are, whatever you are doing works for you. Great video 😊
Very true!
This is a very dangerous advice. I was picking up things incorrectly from the ground for years and nothing felt bad. Then one day, something did and had to have a hernia surgery. Years of bad technique finally showed up.
Sometimes if it doesn't feel bad, doesn't mean it is not in the long run. Please be careful with this advice
@dotintegral it's not advice, I said, chances are. If I give advice, it's don't eat yellow snow. Hope this has helped clear things up. 😊
Also I'm sorry you were doing things the wrong way, and I am glad you learned better 👍
I really appreciate the fact that your videos are backed with scientific studies. It elevates them above 99% of the other content on this subject on RUclips.
There is the same issue in the weightlifting community: online content creators will do anything to make progression seems more complicated that it's actually is. And people will engage in this content because it often feels like it was the key holding them back from progressing when actually they often lack of consistency/quality in training/recovery.
Thanks for the video.
Yeah it's an easy way to make your video look like it adds more value than what you actually have to offer.
Excellent insight
Same for runners actually, most people care about details way too much without getting the basics right.
You're wrong. There's true complex information but it gets mucked up by misinformation. Been going on for decades.
I love these kind of videos, especially the fact that you look at all these studies and bust different types of running myths which I think many of us believed at one point or another 😄Thank you for making these informational videos!
I remember someone saying that the best running stride for you is the one that comes naturally to you. Yes you can tweak and adjust to get slightly more efficient. However, the way your body naturally wants to run is usually well suited to your anatomy like height and femur length and arches etc. IMO. I could be wrong lol but I’ve always tried to make small tweaks but overall let what comes natural be the core
@@Pepesilvia267 Its not always like that. Some people over stride and basically put massive force through their legs on every step instead of just rolling along. I think the heel strike myth comes from it being easier to get beginners to stop over striding by telling them to land less on the heel.
The sanity that you provide with reviewing research for us is very refreshing and welcome. Thank you for investing in finding these studies.
I work in a running shop and it's extremely rewarding when a runner finds a shoe they really like.
Increasing cadence from 150 to 160ish helped me out. Going above that at my long run speed completely messes up my stride. Glad it’s just a myth, think I’m doing fine haha
great video, thank you! I once had the opportunity to attend a run ABC training session with my running group at work. After every training session, the trainer forced us to do an Achilles tendon strengthening exercise and said we should definitely do this exercise after every running session to avoid injuries. After a few months I suddenly had more and more pain in my Achilles tendon and could hardly walk anymore. So I intensified the strengthening exercises - until I finally had to stop running because the pain was too great. After a few months I slowly started training again and simply forgot about the Achilles tendon exercises - and since then there hasn't been a day where I've had this pain again. I learned that it is much more important to listen to your body than to follow some strange rules..
I'm so glad someone made this video. When I started running, I tried to do a good few things that are on this list, and it took me a few months to realize what was nonsense. It's good to have that confirmed as well.
The most important thing is running. As long as you're not injured, it's all good.
I'm running since 40 years.
We are all different, this is important to remember.
Thank you so much for these. Your videos are really helpful and inspiring 👍 Greetings from Finland 👋
Great video! I've never seen these discussed as myths before. It's great to know the facts behind these.
Great video! It’s so helpful to see these common running form myths broken down. So much focus is often placed on ‘perfect’ form, but it’s refreshing to hear that individual biomechanics play such a huge role. Thanks for the valuable insights!
I feel that the discussion on heal striking isn’t clear because we should make a clear distinction between heal-first “touch” vs heal-heavy weighted impact (which is likely striking in front of you, although this is a third idea that needs clear separation in definition)
On one of my workouts recently my team was doing tempo mile repeats on the track, and in the middle of one of the reps my teammate randomly said to me "you should increase your cadence." I explained that we're only one week out from our biggest race, and now is not the time to make any adjustments to running form, but he continued trying to explain to me why I need to increase my cadence. (Also worth noting that I have had some of the least problems with injury out of everyone on the team.) The "one size fits all" approach to running form just doesn't work, and everyone buying into it drives me crazy.
What I've figured over the years (being just an occasional weekend-warior myself) - if you put in enough time\effort in running and thread carefully your body would find the best-suited way on it's own. One's biomechanics is often unique and it makes no good to force smth onto yourself even if it worked for others.
The only beneficial things I've tried was as mentioned here - a slightly forced increase in cadence (I actually brought it from cycling where it also feels a bit too high initially but then your body learns the perks and sticks to it automatically) and listening to your strides - i.e. don't stomp too much. Some shoes have louder outsoles and it's confusing to run in them on tarmac but mostly it worked fine for me in smoothing out my steps.
Oh, and actually working with you arms when you really need to push, not just compensate! :)
Great video Göran! Always nice to see you debunk these kind of myths with the help of scientific evidence as opposed to only relying on 'feeling' or 'opinion'.
As someone who is studying Physiotherapy right now, thabk you soooo much for explaining what pronation is:) and thanks for explaining this myths!
Thank you! When starting out running or when trying on new shoes it can be difficult to know what to look for. A reminder to just feel what is right is very helpful!
I love running on forefoot, feels a lot more efficient and seems to reduce impact in my knees/hips. Great video 😄
When I got into running many years ago, I remember reading about many of the things you mentioned here. In particular I was told over and over I needed a support shoe to correct my pronation. I found them to be incredibly uncomfortable and my feet would ACHE. I finally went to an orthopedic foot doctor and he told me to go back to neutral shoes. I was injured a lot in the early days. I was lucky to find a really good and dediated physio who helped me with some specific muscle weakness and form issues. None of them related to pronation. I've learned that how I run may not look as beautiful as other people but, I've had very few injuries once i stopped trying to change my running mechanics to fit some kind of mythical standard.
I love the tapping on the computer monitor. Love the channel.
Regarding cadence: Im a short guy (aka shorter legs than average) so my "natural" cadence is usually higher than the norm. I once did a Garmin Coach program that included a lot of cadence drills where the target was around 180-190 steps per minute. Felt super wierd to me, 180 spm was just above easy pace with my body type, my race pace spm was somewhere just over 215 spm.
Thanks Göran for the great video and the supposed myths. I also have a long time to get my cadence up to 180. With my 193 cm height and my jogging stride, I felt a bit stupid at a 6:30 - 7:00 pace. I gave up at some point and am now running at 155 - 165 cadence. Thanks for the fact that I no longer have to drive myself crazy.
I am the same height as you, at slow paces 155-165 I would say that is my ideal cadence. I land under the center of gravity, increasing cadence at such speeds causes a significant deterioration of my running efficiency (the power of running instead of forward goes up so I start to "jump") or I forcibly reduce the length of the stride which is stupid, because I already land under the center of gravity. At racing speeds my cadence increases depending on the length of the run to 170-190 steps per minute and all running parameters are perfectly at the point, so I think my cadence during training runs is good.
Outstanding as usual, thanks mate.
Thanks 😊
Thanks for confirming what I thought intuitively. I’ve been able to ncrease my cadence to around 160 on tempoand I’ve always felt that going higher meant I would have to be running much faster, which I am definitely working on.
Good info! I tried to shift my foot strike too far forward and ended up with a milk overuse injury to my Achilles tendon due to running more out on my toes and trying to avoid any heel contact! I went to what felt okay and I am more midfoot-heel striker most of my endurance running now and it has worked much better! I have scoliosis that affects my hip alignment and running mechanics, so my left and right feet strike differently too! Forcing what is "unnatural" for your running mechanics may increase injury probability, so be careful!
The slow-motion video clip of pronation shows a narrow stride, with both feet landing on the painted line in the road. That can be a sign of running form contributing to pronation, with everything else including knees and hips also being out of alignment: that kind of pronation can be something to look at as part of overall biomechanics, but not in isolation.
I'm impressed you've managed to find enough sunlight to plug the shades!
Thank you! Finally, somebody addressing the 180 cadence myth!
People say i look “strong” when I’m running steady but every time I want to record myself to see the form i get scared lol. Good video that shows many silly myths, thanks for your content.
Thanks for the insight!!
Jeff from Kitchener Ontario Canada
For heel striking and form I find that running barefoot for my midweek longer runs on grass (16km or so) really helps with my foot landing. I personally think the heel is meant to be landed on as part of a tripod it’s the front of the foot.
My first serious injury was patellafemoral pain due to overtraining and poor mechanics flatfoot overpronation etc. I was sidelined two months but I'm getting way better now with proper strength traning. Also bought the Guide 17 for some extra assistance. Last 3 runs have been painfree😮.
Injuries suck but its a learning process.
thank you for all advice I'm a follower from morocco
I was thinking about increasing cadence, I have around 160 on my easy runs, but when doing threshold intervals it goes up to 185-190. It seemed impossible to go up to 180 while running easy, so now I know it's not the way to go. Great vid as always!
Thanks Göran, helps a lot.
Glad to hear 😊
Thanks for the great video, Göran! I used to have cadence of around 150-155 on my easy runs. Then I started zone 2 training and found out that increasing my cadence to around 160-165 increased my pace at the same heart rate level. I guess it improved my running economy, from a too low starting point?
Btw, I'm all for sunglasses in the summer. But now that we are moving towards less and less sunlight here in the Nordics, I must remind everyone of the importance for your internal clock of getting enough bright light into your eyes! 😅 If you want to sleep well and recover, forget the 😎 and enjoy the autumn ☀️ .
Agree on the sunglasses....if you run early enough in the morning(let's say anything from 6 am to 7.30)as the sun is rising you should not wear them.....
I guess that depends a bit on the time you run. Only wear it if necessary.
Esp when the sun is as low as now (Germany) sunglasses are more important as in summer. 2 weeks ago I didn't see 2 big horses coming in my direction while jogging, until a few meters away.
Great vid as always :) Although I have to say since I’ve been running on my forefoot I’ve enjoyed running 10 times more than before. I lift the knee forward and automatically land down on the front of the foot. To heel strike again would feel very strange indeed. I couldn’t recommend making the change enough. May take some time and you’ll probably be running on tip toes a little to begin with but once you change youll feel how much better and natural it is. If not then wear two inch heels as the heel strike cannot be good, that has to be obvious to anyone
I personally pronate very much. I do sense that I have a higher injury risk.. but when people on the past tried to fix the pronation out invariably lead to pain and injury.
One thing that does work is progressing much more carefully
Wait. There is running coach called ''Jack Daniels''😂?
0:57 Thank you! I'm 1.99m and trying to run at 180 SPM for anything outside of a fast 5k (even there it's a stretch) is some combination of near impossible and incredibly uncomfortable. Once I gave up trying running become so much easier.
I do focus on not over striding, and that has probably resulted in a slightly faster cadence, but on my slow runs I'm still running around 160 SPM.
Still proof that it is possible and 180 remains a good guidance.
@@paxundpeace9970you are one of those who believed the myth. It is a weak guidance that makes people run unnaturally with no basis.
I once had a pair of adidas kanadia tr3 or 4, with pronation control (a band of hard rubber in the inside of the outsole) and those shoes made my knees hurt. Thankfully I forgot them on a beach, best thing that could happen to me.
I made the transition from heel striking to mid foot running, not an easy transition. Good to know there was no point in doing it 😂
I often repeat that "your body has already adapted to how YOU run" line when the topic of form comes up 😅
Great vid, one comes across these myths so much...
Thanks yeah it’s crazy how widespread they are!
Brilliantl present content. Value.
Thanks glad to hear 😊
As much as we want to myth bust, I used to run with a bad overstride when I started, and targeting 180 for a while helped improve it. I have since slackened the rate to around 170 on easy runs as I feel that is more efficient, however
Thx. Very informative vid! Supported by evidence. 👏🏼
Glad you enjoyed it! 😊
Even the garmin app states the 180 steps per minute. When you go into your run -> Charts -> Cadence -> Help
I started bending my elbows more and increased my cadence naturally. Some swede running youtuber recommended this 💪
When I switched from heel running to forefoot running I started having less (as in zero) problems with my knees. So at least for me that was beneficial. Perhaps it was not due to just switching but being more aware of my technique, however it did turned out good for me
I find it baffling that there are studies that show that heel striking doesn't increase injury risk. If you run barefoot with heel striking you're going to immediately get injured. So adding a midsole will only lessen the effect, not entirely negate it.
I suffered a massive groin injury trying to increase my cadence which will severly hinder my performance in my ultra this weekend.
I honestly do believe that it does require some what more nuance depending on the case. If you for instance are a heel striker who encounter a lot of shin splint issues you might want to work on preventing this. Also if you have a big overpronation but use very soft shoes this might make it even less stable. So I would like to say it's more that there is no need for change if someone's specific situation does lead in to injury. If it does it might be related to something but it's indeed not that black and white but with a complete rainbow inbetween ;-) .
It is good information about cadence, I am very short guy and have even shorter legs so my normal cadence is very high even walking. My easy run cadence is around 180 value, but when running in race mode it goes up around 200 and it feels completly natural for me. On other hand running with cadence like 160 is almost impossible for me, it feels unnatural, it is for me like speedy walking.
Heel striker feeling vindicated after this video. I can’t change the form no matter what we do.
Hi !
Thank you for your great video, very educationnal.
Some of the myth you you talk about are closely tie to the myths around minimalist running shoes perpetuated by many coaches and physio around the world. Some of thoses myth are also close to the narative of "the running clinic" that seem to be backed by some scientific studies. Could you elaborate on that ?
I believe you can sense what is your natural max cadence. Mine is 172. Everytime I run a faster but still somewhat relaxed 6-8km I notice that I land between 170-172. I have tried to push it, but immediately when I go +172 everything falls apart. During easy long runs it's around 160.but I believe that my cadence is on the higher side simply cos I'm a short dude with short legs.
I wonder if the "90 degree forward back" arm thing comes from sprinting and has just been copy and pasted into the endurance world
Speaking of running myths. At 06:30 that is something I've ALWAYS heard been talked about as well, on YT and other SoMe, that when you run, if you swing your arms like the woman in this example, like sideways, you are "wasting energy" and it equates to bad running form and economy. It's something I've always been curious about if it can even be remotely true? Cus you see quite a lot of elite runners, be it shorter distances or marathons and longer, do the same thing (maybe not AS much as the woman in the example though). I wonder if there is any data backing that claim up? Or if it's just bs :P
It’s bs ,arms help balance/counter rotational forces, so must have some side to side movement (but yes maybe not as much as the person on vid).
The cadence myth also only applies to flat running. I did an easy run on the hills today average cadence 146 because walking uphill and max cadence was 238 because there was a steep downhill and i just did a lot of very small steps. For my speed work on Friday which was also not flat but only slight elevation it was at an average of 170. My garmin app even says perfect cadence would be above 185 which is just so much for me I feel so much better running fast with a bit of a longer stride which means lower cadence but it works great for me.
It doesn’t even apply to flat running. Each human is anatomically different and has different goals from running
Interestingly for most people if they run really fast (ie at elite paces) they would mostly have to slow their cadence down to get to 180 rather than speed it up. The reason elite's can run with such a "low" cadence at those speeds is that they are really able to lengthen their strides.
For elite marathon runners the cadance is 172 to 185
I agree that they are “slow” cadance. They make it look like an effortless jog
@@paxundpeace9970 Yes, I know. My point is that when you or I try to run at the pace they run at, our cadence will be near 200. You can see this on the Kipchoge treadmill challenge, how fast people turn their feet over to run at the same pace. Because unless you're elite level, you don't actually have the stride length. If you calculate Kipchoge's marathon pace at 180 cadence, his stride length is 1.8m. Most amateurs can't do that even if they're bounding.
So, pace for pace at higher speeds, elites have slower cadence than amateurs, because they make up for it in stride length. That's why elites look so graceful: They have a super long stride length and can run really fast speeds without having to turn their legs faster. In other words elite's actually have slower cadence than amateurs at the same pace. Watch Kenyans warming up and they'll run 8min miles at a cadence that is sloooww - well below the 180.
Maybe it's a myth but I'm glad I started 180 spm a year ago.
It feels natural now and its locked in.
Now I can concentrate on other things, strides, posture etc....
The second myth it is more about novice runner or kids having a very loose arm swing. 90° is a first steep to keep the elbow in a better angle.
Yeah but no need to “fix” their elbow because it doesn’t cause injury. And if they run alot their body will know it wastes energy (by muscle getting tired unnecessarily) and most likely find that angle anyway. I don’t believe elite runners in Kenya were taught to hold it that way when they were running when growing up
You can find this based on this
Research, including work published in Medicine & Science in Sports & Exercise, tends to support this idea of individualized optimization rather than prescriptive rules
Great to having such a low cadence can be fine. I'm 6'2 (188 cm) and my cadence is 154-158.
Regarding running shoes:
Ever since the 80's , when I began using dedicated running shoes a lot, and the same for people around me, especially a US brand, name stealing from the old Greeks, touted again and again and again and again, that to run faster and TO PREVENT INJURIES, we needed to use their shoes, and every other brand followed ASAP.
But the hard truth is, that the percentage of injuries in running have not changed, even if the amount of specialized running shoes have increased massively, and the brands have gotten more and more agressive in marketing (and the cost of running shoes have gone crazy!!!).
If any of the wording in the commercials where true, we would all now have self-running shoes and absolutely no injuries.
Reminds of commercials for hair shampoo...
What I have found from 30+ years of being and training athletes (+ soldiers) are:
Modern people have extremely weak feet. No strengh in bones, tendons, ligaments or muscles in the feets. Due to the everyday shoes we wear.
(i'm not touting barefoot or minimalist shoes!)
I find many more achilles problems for people constantly running in shoes with a high drop. I can't back it up scientifically, but I tend to see a pattern with drops from 6mm and up. Especially when 10mm and up.
A high drop ruins the more natural biomechanics of running, the calf muscle works diffferently, the load on the achilles tendons is different and the load and biomechanics of the foot is altered from a natural state.
And it affects the lower back as well.
But we walk around from childhood with a more or less high drop and with shoes that support all strengh out of our feet.
So jumping in to barefoot/minimalist shoes can cry havoc and push you in to a nightmare of injuries for years.
What I advice regarding running shoes for the everyday training:
Max. of 6mm drop.
Go for a neutral shoe.
Room in the toebox that you can easily move your toes and splay them.
Do not accept any slipping in the heel area.
They must feel good on your feet.
If you are runing longer, get more mid sole foam under your feet. Your feet are NOT as strong as they should be. And remember, that foam takes up to five(!) days to settle back.
In case of runing a race, feel free to go bonkers with all the drop, foam, carbon you like. Just prepare for them enough.
So much comes down to pace. One rule for all paces usually is wrong. Cadence and kickback change a lot for me with different paces. Telling someone to overkick at a slow pace seems odd IMO. The stride of kipchoge at a 4:30mile really shouldn’t be mine at 10:30mile and same with cadence. Same with weightlifting where someone preaches 1 rule to rule them all and not understanding different bone lengths etc
Running cadence got me a bit confused. I've always thought it should be adjusted to running pace.
I came to a conclusion that over striding is the issue. But how to know if you over stride?
Hmm, I have an average cadence of 190 when running at 4 to 5 min pace (172 cm tall).
Don't know if that is something that I have adjusted/trained but I have like avg 100km/week for the last 25 years.
The 180 cadence people think 180 is perfect for every pace from recovery to race and from runners 4ft to 6ft.
Interesting about the elbow joint. I like to hold my arms in a smaller degree, but a friend told me to increase it to around 90 only a few weeks ago, explaining that it would help the blood flow (while smaller degree could hinder the blood flow) - but this is nothing I should think about then?
Some of the elite East African runners, women esp, must have terrible blood flow -)
Lovely
The problem I have with the subject of foot landing is that most if not all the studies don't question the premise of footwear and its interference on the validity of proper foot strike. Modern footwear is well, fairly modern, so shouldn't the studies be done with individuals that already have some experience running barefoot to validate the proper foot strike of a human being? It's my observation that heelstriking is unnatural when running and its presence in all runners, including elites, is only bc of the adaptation to modern running footwear
What comes after 5:30 😂hahah
very interesting to see the studies but tbh I've never heard these noob advice like 90 degrees angle? Wat is this xd
A higher cadance is more efficent and except for very tall or smal people a useful guidance.
Until it isn't.
🔥
FINALLY someone debunking the bullshit of the 180 step per minute
In the first (cadence) he says don’t try and copy the cadence of an elite, if your cadence doesn’t match that number.
In the second (elbow angle) he says the elites have a smallish elbow angle, so why deviate from that (i.e. increase the angle)if yours is similar naturally. The difference is that with elbow angle the advice from some ‘experts’ is to do something that not even the elites are doing, so why should you follow that advice. Of course if your elbow angle is naturally 90 degrees he is also saying don’t change it to copy the elites.
No contradiction there
I love urban myths - I'll go back to 165 and heel strikes 😂 - seriously I'm more efficient at 172. Obviously higher cadence at higher pace.
If you don't want to run a 200 cadance for marathon everything is fine 180 to aim bot to reach.
It does require some fitness too.
@@paxundpeace9970 I didn't say that when my running gait was analysed - and I checked the soles of my trainers - I was heel striking on my RHS and mid on my LHS.I often got knee pain on the RHS so I learned to strike mid-foot on that side and then I got a very severe medial collateral ligament tear! Anyway, glad to say I'm 95% recovered but to start running again I found that a higher cadence 172-175 with less impact was really helpful. I think there are definitely ways to run more efficiently and higher cadence is one of them!
I believe you failed to mention that cadence and stride length matter. You only mentioned over striding. Not really sure what you mean by that. If you look at marathon runners and compare their stride length and cadence they will be around 180. Now obviously if you’re an ultra runner running on trails it would be crazy to have the same stride length and cadence. So maybe you can do a video comparing stride length and cadence
I run all paces with 180 spm
Its a skill
Look up Richard Diaz
He said 180 is most likely not good for you because it depends in your anatomy. so it does matter from what he said
Running is the myth🤫
Are these Ai glasses 🥸
Your cadance is way higher than 160.
"Renowned running coach Jack Daniels " 😆🤣 That cracked me up!!
Can you do more orienteering videos
Nobody does the heel strike when running barefoot.
Nobody is running barefoot for 42K on concrete/tarmac so irrelevant really.
The point being that heel strike is not a an intuitive way to run and when one gets the feetz out of the high drop platform shoes, s/he won't be compelled to run any number of metres on any surface (including track) using such a biomechanically damaging technique. It will immediately announce itself in the knees, hips, and the backbone. Oh, and in the results, too, what with all the braking going on with each step.
maybe this is a bit strange, can you make a video about the effects of too much masturbation and its correlation with the psychology of running athletes
If I remember correctly, some research suggests that masturbation (or intercourse?) doesn't negatively affect performance, and it might even improve it, especially for male athletes. I'm not sure about the effects of overdoing it, though, so I'm curious about it too (maybe it's difficult to define "overdoing"?). It's definitely interesting topic. It's a fundamental part of life, just like sleep or diet, and shouldn't be overlooked.
I think it is an interesting topic. I find that I sleep better, what is generally good for performance. But I sometimes also feel less energised. So that might be a downside. In general it is definitely not unhealthy but psychologically I believe it‘s good to not overdo it. It‘s like comparing a good movie with some stupid youtube shorts.
I assume there are not much studies on that topic.
@@kduty236 in my case masturbaition is bad. It’s fine if u do it once a week but if u so it 1-2 times per day then u will feel more tired. U will also waste time watching stuff u shouldn’t Insted of prepearing yourself for a run. I def think it’s nothing somone should be doing everyday or even some times per week. From my experience my legs get tired faster than my heart. I can keep a good pace with my HR but my legs get tired more quickly.
@alfredberggren5985 Thank you for sharing your experience
Not saying you're wrong on any of those points, but on the first you say don't do what these elite athletes are doing, and on the second you say we should look at what these elite athletes are doing... 🤔🤔
I think you're missing the point here, in the first one he said not to follow elites because they are running 2-3 times faster than you and forcing yourself to get to 180 cadance where you're significantly slower than them can make your running very awkward. Whereas the second one is applicable regardless of your running speed
You've missed the point totally.
@@gilangpraditya8025 That's a good point!
Your saddle is too low.
You're using small weights, try 500lbs.
You racket is held wrong.
You must turn more into your swing with a bigger iron.
You must flick your wrist more from the 3 point line.
It's jab, jab, hook in boxing.