PERFECT RUNNING FORM - 5 Tips ALL Runners Can Learn from Eliud Kipchoge

earlier this month Elliot Kip shogi became the first person to run a marathon in under two hours absolutely incredible I can't even imagine running a mile at the pace that he runs a full marathon well in this video I want to look at five things that we can all learn from looking at his running form to help us all become better runners so the first thing I want to focus on is Kip Joey's footstrike going to take a look and see how his foot comes and strikes the ground we can see that as his foot beats the ground he's landing with the balls of his feet but doing so with a light mid-foot strike rather than landing right up in more of a kind of a forefoot striking position running on his toes as we can expect to see from a sprinter perhaps landing with a mid-foot strike here allows him to keep contact time nice and short keep the limb stiffness which is something we'll talk about a little bit later nice and firm so that he actually manages to maximize the elastic return off the ground with each stride we can see as we come forwards frame by frame onto the next foot we can see that as he lands this right foot again it's very much mid foot so balls of the feet land first almost almost at the same time that the rest of that comes down flat to the ground is certainly not keeping his heel off the ground as we see from sprinters and he's certainly not doing what we see from so many recreational runners which is landing with his heel first landing with more of a heel strike or a rear foot striking pattern in fact what we see here from Shura katate the runner behind him also a fantastic runner finished this race that we've actually got on footage here which is London Marathon 2019 finishing fourth to a 501 so again very fast but we can see the difference in running technique here over-striding heel strike which brings me on to the next point which is stride length okay so no matter what pace you're running the real key is to make sure that you can create the striving that you need to run that pacer the ground you need to run at that pace without over-striding without landing that foot ahead of a more extended knee therefore too far ahead of your center of mass kill chuggy here as we can see as he strikes the ground manages to do so with his ankle underneath a flexing me a lovely example of what we want to see from a distance runner in terms of maintaining stride length without over-striding it's when we start to see people landing ahead of a more extended knee so again we're gonna pick on Qatar to here but behind him landing ahead of a more extended me here so rather than the shin being vertical we've got this forward alignment of the shin this is what we don't want to see in this kind of position this is where we start to see effectively the brakes being slammed on stride by stride with his center of mass obviously moving forwards landing the foot significantly ahead of his center of mass ahead of a more extended knee means that there's gonna be more decelerated force that the body needs to deal with before it can move on to the next driver it's going to result in more impact on the ankle the knee the hip and further up the chain coming back to Kip chogi here in the white we can see that in comparison as that foot strikes the ground the shin is vertical if not slightly you know backwards facing and therefore allows the me to act as it should do as this little shock absorber to help perpetuate this forward motion as the foot passes underneath the body that allows him to push off now we know that these guys lots of various different bits of race footage and cadence does vary depending on where in the race they are 20 what pace they're running cadence is variable but one constant is they're all around about 188 steps per minute mark my third point is cadence and the importance of keeping elevated to the point where you don't need to over stride to overcome a slightly to locators see from lots of recreational runners out there so the point I want to make around cadence is how actually effects contact time and lip stiffness but before we get there it's important to appreciate that stride length and cadence work together if you're not able to maintain a high enough paint kind of cadence for the given pace the only way you can maintain the given pace is to increase your stride length so what we see here from hip Jogi with his cadence up around about 180 steps per minute March is that he's not having to overstride to overcome that katate in comparison okay gives a good example of one of the strategies that we see from a lot of runners who do wrong with too low of a cadence they end up throwing that lower leg too far front themselves as we discussed a minute ago okay now one of the important points around cadence is that by keeping a quick cadence and by maintaining a short enough stride in relation to center of mass so knocked over striding it means that you can land that foot in a position where we're the light little mid-foot strike or again you can do this with a gentle heel strike rather than over striding heel strike your heel striking runner not to say the heel striking is bad it's the over-striding heel strike we don't want you're able to keep contact time nice and short you're able to minimize the amount of time the foot is on the ground and as we keep the contact time short what we experience is an increase in limb stiffness this point where the foot is underneath the hip here this is mid starts and this is the point where your center of mass is going to be at its lowest whether you are capture ghee or whether you're someone who's just started running it doesn't matter it's true for all of us at this point is where your center mass gonna be held at its lowest because this is a point where we're going to be maximally or or at the peak amount of knee flexion that we see during start spades now we're the short contact time and a more stiff standing supporting limb we see less knee flexion here from get soggy then we see from katate now let's have a look with his law of Australia he'll strike the amount in fact let's just come back to a previous stride here we go let's come through and look at Katara's right leg as it comes through it makes contact with the ground now as he comes through starts phase I would argue that the amount of knee flexion here is more than we see during mid stance from kid Charlie here and keep Jogi therefore is able to maintain a better degree of think of it as energy transfer okay think of it as an elastic recoil with that shorter contact time on the ground to help him explode off the ground with its powerful stride this powerful back end of his starts phase to push him off on to the next stride now with that increase in terms of release of a release of 1020 released a stored energy that comes with that more stiff limb he manages to then spring on to the next ride without having to overreach and over stride whereas we see with katate here knowing that as he comes through makes contact with the ground sinks his center of mass lower deeper into a more knee flexed position he has to push off harder out of this deeper position and his more knee flexed position which means that he's not going to get quite as much of that elastic recut recoil to actually spray on to next drive which means that the only way he can make up that loss in stride length is again over-striding reaching out ahead of himself okay so it's the degree of stiffness the degree of elastic recoil that kept Charlie manages to actually achieve that helps him maintain this light relaxed smooth running form okay so the next point I want to make actually centers around upper body carriage okay we're going to play this through slowly and we can see that there is a degree of rotation from Kip shogi we can see his hand they're coming across towards the midline probably more so just eyeballing it here more so the right coming across towards and be done than the left but they both are they're not crossing the midline Ken's not this uncontrolled rotation we see from some people what we see is this relaxed rotation which allows him to actually work in counter rotation to what his pelvis is doing so as his pelvis rotates right left right left his voice gets rotating left right left right meaning that he actually starts to again store the potential energy through structures that we sometimes refer to as the anterior oblique sling so we think about as the hips coming back on this side pelvis rotating around this way his torso is rotating around this way he's going to be getting a lengthening of tissues you can almost see that the indicative kind of pressing in his top here but lengthening of tissues on this kind of spiraling a line across the front meaning that then as he comes through swing phase you see me at that release of that stored energy and here we're going to get the opposite so he's driving back with the elbow here rotating his toss around this swag post rotating around this way and he's going to be getting the opposite effect okay with this relaxed rotation he's kind of using this rotational winding up almost of tension through his torso to allow him to release that potential energy from stride to stride I actually went into that in more depth in a video about slow flanagan which I'll leave a link to down in the description okay then the last point I want just to observe really more than anything else is just how relaxed he looks okay he's clearly moving at a hell of a pace here but pace as I said at the intro that most of us can only dream of but he's not looking like he's fighting it himself he looks nice and relaxed through his shoulders his hands are relaxed his face is relaxed and he's allowing himself to get into this kind of flow states that I think a lot of us could just do with working on if you're looking at finding ways to improve your running technique I'd suggest starting the video up here which I'll talk a little bit more about your stride pattern and how to improve that and if you're interested specifically on how to increase your cadence check out this video which will take you through the process of doing exactly that okay I'll speak to you soon enjoy your running take care bye now

Channel: James Dunne

Views: 1,822,167

Keywords: running like eliud kipchoge, eliud kipchoge running technique, run like eliud kipchoge, eliud kipchoge running, eliud kipchoge running form, fastest marathon runner in the world, fastest marathon runner, eliud kipchoge, James Dunne, KineticRev, Kinetic Revolution, Training, Marathon, running form, running technique, marathon training, run technique, eliud kipchoge london marathon 2019, running form for long distance, running form analysis, running techniques for speed, eliud

Id: andAaS6Lyc8

Length: 11min 21sec (681 seconds)

Published: Mon Oct 21 2019