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

Earlier this month and it keeps choking the first person to run a marathon in under 2:00 hours is incredible all comments even imagine running a mile at the pace, that he runs a full marathon well in this video also look at 5 things that we can all learn from looking at his running for health costs will become better on this. This is the first team to focus on is your turn please put strike take a look and see how his foot comes, and strikes the ground we can see that this is Lisa grounds is landing with the bulls office fees for doing, so with a large midfoot strike most of them landing runs off in more than some of the schools with strong exposition running on his toes as we expect to see from a sprint to class learning with the midfoot strike here allows you to keep contact time noise, and shorts keep the limb stiffness or something we’ll talk about a little bit later nice and slow so he manages to maximize the elastic return off the ground with each stride we can see if we can force frame by frame on to the next words, we can see that as he learns this raw food again it’s very much a foot soak bowls with the land for us.

Almost at the same time the rest of it comes down to the ground is simply not keeping him off the ground as we see from sprint to us I certainly not doing what we see from so many recreational runners which are landing with his feelings for us, and it was more of a heel strike or refund striking passive we see here for sure it’s the running behind him also a fantastic runner finished this race the reversible to 42 which is on the merits of 2019 finished in fourth 2 or 517 games very frost box we can see the difference in running technique here over striding, he’ll strong which brings me on to the next point which is strong legs he sent a missile war peace you running the real key is to make sure that you can create the striving to you needs to run the place of the ground coverage do you need to run a pace without over striding without landing not foods head off a more extended made full to part of the center mass. Keep you here as we can see how he strikes the ground and manages to do so with his ankle on the niece of flexing made a lovely example of what we want to see from a distance runner in terms of maintaining strong links without restoring its, when we start to see people and head off a more extended mesa okay we’re gonna take on it’s also hampered behind him landing. Hey, it’s over more extended me here’s a raw the machine virtually going for alignment of the ship, this is what we don’t want to see in this composition this is where we start to see effectively the brakes being slammed on stride by stride with the sensor massively moving forwards, landing the food significantly ahead of a center Max had a more extended to me means that, this can be multi seller to force the body needs to deal with before you can move on to the next one is going to result in more impact America need to hit up further up the chain to keep children here in the White House, we can see that in comparison as the foot strikes the ground the ship is but it’s cool if not slightly you know back was facing.

And then for Laos the need to act as it should do is this little shock absorber to help compared to it is for the motion as the food policies underneath the body allow him to push off now, we know that these guys to different bits of rice footage and cadence do vary depending on where the race they often will take some running cadence is terrible box one constant is the around about 186 per minute mark with 30 points is cadence, and importance of keeping elevated to the point where you don’t need to strive to overcome slightly too slow cadences what we see from lots of recreational runners outright, so the point I want to make your cadence is how it affects contacts on a live statement, but before we get that. Preciado stride length and cadence work together if you’re not able to maintain a high enough page one of Tatum this will give a price the only way you can maintain the given prices to increase will strive labs so what we see here from hip surgery with his cadence are around about 190 steps per minute marks, is that he’s not having to destroyed to overcome that it’s also a comparison. Okay gives a good example of one of the strategies that we see a lot of runners who do wrong with too low of a cadence, they end up from the lead too far from themselves as we discussed minutes ago can now one of the important points around cadence is the fun keeping a quick cadence and by maintaining a short enough strong relation to the center of mass, and also striding it means that you can learn about a foot in a position where we don’t want to make food strive for a game can do this, without a gentle hills strong problem over striding instructor here starting running not to say that he was talking as bad as the over starting his truck we don’t want. You can keep contact time Noyce and shorts here to minimize the last time the foot on the ground and as we keep contents on short we experience is an increase in limb stiffness at this point with a foot underneath here. This is for me it’s not and this is the point where your center of mass is going to be at its lowest where do you all keep churning over the ocean views just started running doesn’t matter it’s true for all of us at this point is where sentiments can be held at its lowest because this is a point where we’re going to be maximally or heat amounts of knee flexion, but we see during starts right now with the short contact time on a more stiff standing supporting limb we see less knee flexion, Hannah, from Sunday then we see from Kinshasa now let’s have a look with his moment of starting him strikes the amounts, it’s just come back to a previous stride he regarded as comfort look can’t circuits houses right leg to come true makes contact with the ground now, I see comes through stone’s face.

I would argue the amount of knee flexion here. Is more do we see during mid-stocks from cute Charlie here? Thank you Charlie therefore it’s vital to maintain a bachelor’s degree all think of it as an energy transfer case individualistic recall without shorter contacts on the ground to help him explode off the ground with his powerful strike, this powerful back and also his stones placed pushing off on the next drive now with that’s increasing in terms of release of. Please call for children’s release the stored energy that comes with not more stiffly and he manages to spend spring on Cemex strong without having to reach kind of strong words, we see with a consultant here knowing that as he comes through my sometimes with the ground sinks center marks lower deeper into war knee flexed position he has to push off Honda announced over, this deeper position on this morning the flex position. This means that he’s not going to get quite as much of that relax the recall to streams next drive which means that the only way you can make top most and struggling is it game over striding, and reaching out to help himself he suits the degree of stiffness the degree of elastic recall facts kitchen he manages to achieve that helps him maintain this long, it’s relaxed smooth running full okay so the next one to ones might senses around 40 carrots onions play this through slowly. And we can see that there is a degree of rotation from keep choking we can see is having her come across tools the midline probably more so just aren’t willing him also the right to request was made on the last play both off, and on since in the mid one cancel this uncontrolled rotation you see from some people what we see is this relaxed rotation which allows him to work in accounts rotation to what’s his pelvis he’s doing his pelvis rotates right left he’s a bully rotating restaurants left rights meaning that he starts to gain stool the potential energy through structures, that we sometimes referred to as the anterior oblique sling so we think about such the hips coming back from the salt of sortes around, this one these tools of rotating around this way it’s going to be getting links in your tissues and how much see that the inductive come of creasing, and install here Lansing of tissues on viscous borrowing a line across the front. Meaning that then as it comes true swing phase that release of that stored energy, and here we’re going to get the offices of his running back will be over here rotating is tools around this one spouse resides around this wife, and he’s going to be getting the office it’s a fact he was with this one last rotation he’s kind of using this rotational winding up almost all of tension through his torso to allow him to release tension energy from stride destroyed hi, she went into more depth in a video. About so my family could which I’ll leave a link to down in the description.

Can the lost points once just to observe and remove anything else is just how relaxed he looks he’s moving hello hi here. The pace is a set of you try to most of us can only dream of bonds he’s not looking at life he’s financing himself youth smoking also relax for his shoulders, his hands are relaxed his face is relaxed and he’s allowing himself gets into this kind of film status that I think most of us use it just to read working on, if you’re looking at finding ways to improve your running technique until just starting to figure out a way to talk a little bit more about your strong concept 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 running take care bye now.

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