PERFECT RUNNING FORM - 3 PRO Tips for Running Faster Pain Free

there are three surprising things about the world's fastest 5,000 m Runner Joshua chapter's running form that you too can use to run faster and stay injuryf free let's start with what happens just after his foot strikes the ground as we can see from this clip chy the current 5,000 and 10,000 M world record holder runs with a midfoot strike with each footfall coming down beneath a slightly bent knee just as I always want to see no overstride at all just an efficient long stride but it's what happens to the foot immediately after it hits the ground that really surprised me when I first saw his running technique in slow motion just look at the amount of pronation or inward collapse of the foot we see when he loads it now there are definitely a few things going on here firstly despite how running stores try to scare us with the dreaded p word there's nothing wrong with pronation in and of itself the inward collapse of the foot while certainly fairly extreme in this clip is just one of your body's natural shock absorbers in action of course running at 10,000 M world record Pace as he is in this clip Chap's running cadence is well above 180 strides per minute getting close to 200 meaning that his ground contact time would be very short compared to the likes of you or I running at a more normal pace and therefore likely a slower Cadence that means that while the movement of his foot and ankle look quite dramatic the stress and strain experienced by the muscles and tendons around his ankle are less than they might be if he weighed 10 to 15b more and was running 10K at a much slower Pace with the same foot and ankle biomechanics and of course running a 10,000 M world record attempt on the track you better believe he's running in as lightweight spikes as he's comfortable in not his normal Road shoes which would offer more support in fact we can see this in action here's a clip of him running in Nike Vapor Flies which of course still don't provide much support but more than those spikes anyway the point I want to make here is that while it's easy to assume that the best runners in the world have perfect running form they like you and I have their individual quirks and run really high weekly mileage just fine even despite in chapter guy's case having Foot and Ankle by mechanics which would have many running store assistants pushing them towards heavily supportive running shoes the most important thing when it comes to finding the right running shoes is to base your decision on what feels comfortable not what the Fancy in store gate analysis machine tells you in fact there's genuinely more research back in Comfort than any other more scientific sounding system of selecting the right shoe so listen to your feet now despite his perhaps less than ideal foot biomechanics proving that he is in fact human and that nobody's perfect what I'm about to show you is truly incredible and responsible for his ridiculously smooth running form with not an inch of wasted movement let me show you what I mean here's a shot of chapter a guy running down the back straight with his stride in full flow look at the level of his shoulders versus the advertising hoardings just behind him it's clear to see just how little excessive bounce there is in his stride in any runner's form whether it's you me or the best in the world there needs to be a balance between forward propulsion and upwards propulsion with each stride enough upwards to clear the ground while getting the most from your stride length with horizontal forward propulsion find the right balance between the two factors like chapter guy does and you'll find yourself able to make long smooth strides without wasting your energy bouncing up and down think about this for a second if you make 40,000 strides in a marathon which is probably an underestimate for most of us to be honest and you bounce one inch more than would be optimal in each stride that's a lot of wasted energy in fact it works out to an extra 1 km worth of upward effort not ideal so how does Joshua chapter guy manage to find a balance we'll look at the stride angle he achieves the separation between lead and trailing legs at the hip his hip extension is pretty wild using his glutes and hamstrings to push off from the point where the foot is under his hip to when the foot leaves the ground using these hip extensors effectively as he does produces more of a horizontal push into the ground than we see when we look at a runner like Ben here Ben's one of my subscribers here on this channel and submitted this running footage for me to analyze via the link in the description here he's running at his interval Pace as part of his is training for the Sydney Marathon he might not be running at chapter's PACE but he's certainly running fast and working hard look at the difference in stride angle sorry Ben I know it's not fair to compare you to a world record holder but the point I'm making isn't to say that he needs to achieve the same angles instead we need to consider where the propulsive power is coming from because Ben isn't showing the same degree of hitp Mobility into extension chances are he's not generating as much of a push from the hips using his glutes and hamstrings meaning that he has to pick up the slack so to speak elsewhere by that I mean he's going to find himself working harder through his calve muscles to push off through the ankle to make up for the lack of hip Drive of course there's always going to be an important degree of push off through the calves and ankles but think about the sheer Anatomy the glutes and hamstrings are big powerful muscles whereas the calf muscles are more seny and designed to transfer Force rather than create significant power when we rely disproportionately on a push off through through the calves not only do they tend to get tight but you end up creating more of a vertical push into the ground just because of the positioning of the ankle joint that's what creates the bounce we can see when we look at Ben's head versus the stadium roof in this shot so if I were Ben's coach I'd be getting him to work on a little more hip mobility work on a regular basis as well as working through drills focused on driving from the hips I usually find that simple exercises like a split squat or Bulgarian split squat are great for building gluten quad strength while loading the hips through a more runp specific range of motion encouraging more hip extension and improving Your Capacity to open up and run with a bigger stride angle when the pace dictates we're also normally told to stretch our hip flexors which honestly most of us do need but I want to focus on strengthening them this resistance band exercise is a great option for building strength in those hip flexors to improve your knee drive you can find more runp specific exercises like these in my bulletproof Runners program as well as a detailed 8we video course to help you master your running form if you're interested check out the link in the description and grab yourself a 7-Day free trial anyway back to our friend Joshua the third point is way less scientific and something that will make a huge difference to any Runner who gives it a try it's a fascinating habit that will trick your brain into thinking you're able to keep running faster for longer look at these two clips both show chapter guy running down the home straet about to smash the existing world records for 5,000 and 10,000 M respectively does this look like a man who's emptying the tank to beat the clock is this the face of a runner who's pushing himself to a dark place and suffering for the cause the relaxation in his face and upper body is incredible not a sign of a Grimace tight shoulders or clenched fist if I ever get to meet him I'd love to ask whether it's a conscious strategy or whether he's naturally just cool as a cucumber either way staying relaxed in the face shoulders arms and hands maybe even raising a smile from time to time will help to send positive signals to your brain keeping your perceived effort under control maybe even lowering it a little the worst thing you can do is allow your heavy breathing to cause your shoulders to rise up and arm swing to become stiff and labored focus on relaxed arms loose from the shoulders driving your elbows backward the late Kelvin kiptum is another great example of a runner who managed to maintain incredible running form even when running the fastest marathon of all time click or tap the video linked on screen right now to discover what we can all learn from the fastest ever Marathon runner's incredible technique I'll see you over there

Channel: James Dunne

Views: 149,073

Keywords: perfect running form, perfect running technique, running form, running technique, joshua cheptegei, proper running form, slow motion running, elite runners, foot strike, running posture, running arms, running cadence, james dunne, kinetic revolution, running, how to run properly, running gait, correct running technique, proper running technique

Id: 3VPKhhF3uoA

Length: 8min 7sec (487 seconds)

Published: Sat May 25 2024