Large movements can cost LESS energy than small movements when running
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- čas přidán 18. 11. 2023
- The idea that you should not make large movements in different directions when running is based on the idea that movement costs energy and to be energy efficient you need to keep the range of motion down and not waste energy sideways or up and down with unnecessary arm, leg and body movements. This is of course true. But the opposite, deliberately trying to reduce these movements, can be wrong and in this video I will give you for two reasons why this is.
DON'T MISS the new "Words of wisdom for runners" section at the end of the video.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
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Read more testimonials here: fredrikzillenonline.newzenler...
The course in English: fredrikzillenonline.newzenler...
The course in Swedish: www.fredrikzillenonline.se - Sport
That treadmill demo was eye opening. I think I'm tensing up and wasting a lot of energy trying to apply all of the "rules" of proper form, instead of relaxing and letting my body do what feels natural.
Don't lose sight of what the arm movement does while running. Basically the arms are counterbalances, and if you resist their natural movement then something else needs to take up the job that the arms are no longer doing. Basically you will need to work your core harder and you will see greater hip movement. Try running without moving your arms and see what gets tired (or injured) first! For anyone who's been running for a while, the body will have already adapted to give you the most efficient running form for *that* unique body. You don't need to intervene, other than work on what is optimum cadence for *you* for a given pace. Don't try to mimic elite runners because your body, and the way it moves, is likely very different. As the video says, if you try to resist or change the natural movement it will have an energy cost and you will go slower.
As usual, very make sense. Thank you for the video.
Splendid, Fredrik. As always. Keep up the good work!
Solid concept. Thanks
So true. I relax and stride out comfortably and I see my hr drop a bit. Not to mention how fluid and enjoyable it feels.
Simple and brillant!
As always, your videos are great. You turn simple, what most of us, complicate it 😊
Brilliant point. Right after my first gym session with a trainerm I threw up and she told me that I was so controlled about the movements I forgot to breathe. Free movement is the key.
I am assuming you where lifting weights? if you where running on the Dreadmill ignore my comment as it does not apply to you (yes its a dreadmill, those things suck ass)
gym is a little different thou, you aren't trying to be efficient in the gym unless you are trying to hit a PR. you are here to build strength and muscle which means its better to be inefficient. controlling the movement is key especially the negative. your problem was not breathing.
@@VRietySociety Yes lifting weights. alright thanks for your comment!
So true, great video. 🙂
such a brilliant video. When I started running 5k, I noticed my pace was better in 3,4,5th laps than the first two laps. after I started observing that for a few weeks, I noticed I started relaxing more after 3rd lap and let my natural movement take over. Where in my first two laps I was deliberately manipulating cadence, stride length, form etc. This video immensely helped me to understand my body's natural movements. thank you.
I know a good example of this. Look at female marathon world record holder Tigist Assefa. I think she is doing exactly that. Upper body movement, including hands.
"The content of this course (and these videos) is really nothing less than amazing". As a customer of Fredrik's course, I echo the testimonials at the end of this video.
Does he analyze and give you corrective workouts on your form?
@@Person64479 No. At least as far as I know this is not part of the program.
damn okay
This is true for leg movement as well (recoil effect). And moreover - I think that making even larger stride that costs more energy than shorter stride can in effect cost less energy in total because fewer steps to run that given distance are needed. (But this holds only to some point - excessively large stride is not optimal.)
I hadn't seen a Frederik post before and thought this was excellent and very true. A question about the comment "the elbow obvs wants to move out". Is that true for everyone and is it obvious? Maybe it is and I'm not thinking clearly!! Because the whole video was brilliant!! Also, one comment posted mentioned that the energy used for shorter strides is more than longer strides when looking at the total energy. I used to think that. But running with Stryd recently (for power measurement) has made me think the opposite. Interested in Frederik's thoughts on that 😁
masterpiece
Is over relaxing ever a problem when running ? Or we should aim to keep every part of the relaxed at all times.
No complaints. Very funny 😂
LET THE MOVEMENT HAPPEN 🎉
i kind of get bored while running and so do my feet, it seems.
after 5-6km they "fall asleep", numb and tingling like tv static.
i don't know what to do about it, i just stop and swing my legs to get some blood down there. i also tried to just keep going, at 8km it goes away on its own, comes back at 12 for a km and then i had it at 15 again, i think. that was on the longest run i did so far (17km).
do you know of a solution?
is it because of my running technique? i run in "barefoot" shoes, mostly for toe freedom. i hope i land midfoot, but as you said in an earlier video, what i feel or think i am doing is probably not the truth.
Dear friend, I suggest you to try other shoes on, maybe it will solve your problem. It seems your current shoe is blocking/interrupting the blood flow. It happens to me ocasionally when I tie the shoelace too strong. Good luck!
Relax.
Summarised.
i just started running and i notice that jogging is "harder" than simply running. as in, i feel my muscles tense up more
Ignore the trolls 😁
People thinking they are playing a positive sum game when they turned it into a negative sum game 😅