This common instruction can ruin your running technique
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- čas přidán 5. 06. 2024
- Quite often I hear runners and running coaches say that the feet should move a bit like a circle or a wheel when running. And there are good things about describing the movement of the feet in this way. But there are also several problems. Firstly, it's not true at all. While the movements are obviously affected by the pace, there is no circle at any pace. It's more like a.... well, should I say aubergine? Secondly, here you get to see what very often happens when recreational runners try to move their feet like a wheel while running. How it directly greatly increases the risk of overstride. But you also get a couple of suggestions on how to think instead to become a more energy efficient runner.
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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
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
Paul, UK
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
Read more testimonials here: fredrikzillenonline.newzenler...
The course in English: fredrikzillenonline.newzenler...
The course in Swedish: www.fredrikzillenonline.se - Sport
71 years old! My running technique feels increasingly awful. I might be well advised to try “running on my head.” :):) Wonderful video, as always. Thank you.
I do love how you talk about running. You've got the same passionate 'rant' about technique nonsense that I do with rowing!! Once I've cleared up whatever is wrong with my hip flexor and can run again, I'll take a look at whether your course can help me get back to speed before the HYROX season kicks off again.
Another fantastic video, very informative as always. So many runners regardless of level would benefit from this channel
That's why I prefer to call it a cam, striving toward a circle (like a bicycle pedal). And as a sprinter, I used to be a forefoot striker on distance runs, but I worked to be a mid-foot to heel striker, still avoiding any over-step, contact about 6 cm forward of mass center.
Best running channel on YT!
The testimonial segment was epic 😂🎉
Thank you so much for sharing your knowledge, expertise and experience!
Thank you for another great video. I took your advice and ran on my head for a week. Unfortunately this created brain damage and I am unable to understand your video's anymore.....🙂
this helped me tremendously thank you! I always thought I was landing below my center of mass, but I was way overstriding
Fredrik.. loved this explanation!
It is topologically a circle. 😉 To be serious, very interesting to see the true foot path - seems to me it is really bigger rather than more circular at high speed. Best piece of advice - "you can run on your head if you like".
Excellent video. Thank you for posting! :)
Nice video. The 3D run capture is a great When I started triathlon, I came across a "Certified Pose or Chi" run coach. Even being new to running, I thought this is dumb and defies simple logic. While briefly connecting with a pro athlete at Ironman, I asked about technique. She said simply, the most efficient running technique you'll learn is during the course of an Ironman. I found that simple yet accurate.
Thanks for valuable information for beginners like me.
Found this video fascinating as an animator. Brilliant explanation. Thank you!
thank you, that was very helpful.
Congratulation🎉 Frederik produces one oft the best or even the best videos on the topic.
Can you tell us something about the function of the hips? Can the concentration on the thighs in the upper area give some more forward pull? Thank you.
Great content always 😊
Thanks Fredrik, the way you explain the mechanics of running has made me a more efficient runner.
I've learned that to improve I have to go slower to ensure my mechanics improve in order to improve at faster speeds. Thanks again!
This is pretty cool. I took your course and liked it. Still working on the main point at the end that ties it all together - I won't spoil it for all those that need to buy and take it! A thought though, it would be cool to see what the needs are doing. It almost looks like they swing in a pendulum motion. How does that connect back to the hips and that to the shoulders?
could you make a video about how ankles should flexed and what the feet should be doing while running
Hi, I really appreciate your explanations on this intriguing matter. I have severe problems with my calves (gastro), they are always too tight alternatively. I changed my posture to solve a problem with my hips. Hip problem solved now, but I struggle with calf pain. I use now drop-10 shoes. Running technique is really key. Tnx a lot. Cheers
thanks for the great advice, it is hard to learn to run from the internet but with this channel I believe it is possible
Great video as always. I am looking forwad to that pushback motion video because the question "what the leg should do when it is on the ground (and just before it hits the ground)" is interesting for me.
Good things come to those who wait.
Spoiler: you don't do much with your foot. It's all about the hip.
Dorsiflex position for the foot (toes up) with three points of contact is a really good foot position for most endurance runners concerning ground contact position. Toes down is never recommended because it tortures the achilles tendon and the muscles of the lower leg. As a running coach, I understand the biomechanics of the gait/stride, and I know the foot path does not create a circle but more of a teardrop when we look at in 3D. The current trend, which is driving me nuts, is the "Heel Peek" which is teaching runners to kick their heels higher when running in order to create more force when swinging their leg through is simply stupid. When people tell me, like the person who mentioned the professional triathletes comment on technique, that we find our stride on our own, I wish you the best of luck with your rehab. Runners will find a stride, but it may be the stride which leads them to injury because it is not biomechanically correct, which in turn leads you to finding a running coach who understands the biomechanics of running such as Fredrik.
I love your videos, especially the one you dedicated to treadmills, there is a trend of people talking against treadmills and selling a pseudo hippie style of running without the slightest scientific basis.
Thank you so much ✌👍
Would love to have seen this repeated with different shoe types (bulky to racing flats/spikes) and shoeless.
I just discovered your channel.
Is it a good idea to eat chocolate before jogging in order to boost my energy? If not, what natural snacks do you recommend?
Sweet work with your Swedish runners at the latest 🌍 competition! I think I know who you’re referring too.👊🏻
I do a lot of trail running in Colorado and I grew up doing lots of sports. I have different hills named after ex girlfriends that taught me lessons in tough love.
I’ve been working a lot on my form now as I originally started running long distances in prison. I used it to help clear the depression and pain that I was dealing with then but I never stopped running since. Now I run towards my problems and learning how to truly meditate and do breath work and it’s a spiritual thing for me.
Is there a way to really check my form and know? I do notice techniques that help increase efficiency with the hills and what not but I played lots of sports growing up and through out my life but I never got taught long distance running when I was in school.
What is the best book or way to improve these things while alone?
Years ago I changed to run with cycling idea of motion, my pace increased BUT I believe it's an injury prone idea
As a scientist, I really love to see those plots on 2:20 .
The plots differentiate this channel from the other running channels!
Thank you! Everything I say and do is based on measurable facts. Glad someone appreciates that as I have received a surprising number of comments that what I say is just my opinion. And that even when I refer to the laws of physics. Things like gravity and centrifugal force are real and not "my opinion".
Can you share some sources where you picked up the idea that coaches are advocating your legs should move circular? I would like to look into the context behind this from the original sources.
I use the circle instruction as a mental cue, not a literal physical request. In my mind, asking someone to imagine they are “on a bike” while also requesting they lead with their knee and relax their lower leg to allow their foot to land without OVER reaching, helps them deliver a smooth, fluid, stride that isn’t one stomp after the next - but rather both legs always engaged in a cyclical movement. I believe that’s the intent of your final comments, which seem like a sort of retraction to your opening hook about this “ruining” your technique. If your purpose is to prevent people from literally trying to make their foot go in a circle, well done. But hopefully folks watched through to the end where you seem to briefly discuss the real value of this idea as a mental cue instead of a physical instruction.
I was taught to think of a unicycle: To go forward, you lean forward and the wheel rotates behind you.
Translating any of this to trails, when one is a fragile scaredy-cat paranoid about the slightest misstep, is really hard. I always catch myself poking my feet way out in front, and managing a long, twisted period of ground contact which noone could believe was efficient.
Great video and explanation though feel is not the same as how it actually looks like
Myself and my wife (novice runners), have started running with more of the circular approach to improve energy efficiency. It has been around one month and we both feel it is exhausting and slowing us down. Is the issue that we are doing it incorrectly? That it is not right for us? Or that it takes more time to adapt?
It certainly feels like there is a lot more strain on different parts of the feet, calves and our heartrates feel higher than normal. Is this normal?
Please help if possible!
I want to join training please share the link
Can it be in the Fibonacci sequence?
is it working with an 7:30 min / km pace?
I love running on my head.
Just kidding. I’m here to learn how to run and thank you for your videos.
me too always on my head, rolling along like a circle lol
Is this suitable for pace 9?
Hi Frederick,translate to portuguese🇧🇷🇧🇷😎🏃🏾♂️🏃🏾♂️🏃🏾♂️ obrigado Frederick
can you adress running technique at much higher pace. I mean a sub 2min 800 or even faster.
I just pretend there’s a small log in front of me, making myself land on my mid-forefoot. It works for me.
What a most confusing set of descriptions.
Если первой ставить переднюю часть стопы, кроссовок не должен выходить за плечи
What about sprinting? More of circle? Drive phase vs maintenance phase? The video only seems to focus on pace running at different speeds…. But doesn’t really disclaim it.
What is oral of the story
This guy might sound like Chef from the Muppets, but he gives some really good advice...
what do you mean we shouldn't push back when we run !!! ?? Our natural movement requires you to push back first!
Data, Data, data, data ❤🎉🎉🎉🎉
U can run on ur head if u want to😂😂😂
Overstriding is bad? It's funny, because we cannot run without overstriding. We would fall without it. The question is not whether we should overstride, but how much.
Ah, you're one of those people who deliberately misunderstands in order to write a funny comment and show how good you are. Do you seriously think I don't understand the biomechanics of running and that you have to put your feet in front of your centre of mass? Now, English is not my first language, but let's have a language lesson. There is a difference between the words 'reach' and 'overreach' as well as 'work' and 'overwork'. The "over" part shows that it is too much. Just like me and Eliud Kipchoge don't overstride even if we land in front of our centre of mass when we run, but we don't land TOO FAR in front of our centre of mass. "Too far", as in "OVERstride". If you want to know more about this, take a look at the video I made about this: czcams.com/video/utjlz8SbVU8/video.html
On the same theme, I have also made a video about how OVERstride does not automatically lead to higher braking forces: czcams.com/video/_Jt1zaX2G_4/video.html
Bam!