RUNNING FORM TECHNIQUE FIX! Proper Back: Anterior v. Posterior Pelvic Tilt: Coach Sage Canaday Tips
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- čas přidán 27. 01. 2020
- Help reduce the risk of injury and improve running efficiency and speed by keeping your pelvis neutral and engaging the glutes more!
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“And if that credit card slides down, you’re getting charged” I CHOKED
“At the moment deepest penetration”
I will always remember this advice on my runs now.
😂😂😂
😎🤣🤣😂😂😅
😆😆
Hey, don't forget "go ahead...touch yourself ". This guy is the best !!!
Chi Tung 😂
Always.
"at the moment of deepest penetration."
That caught me off guard. Fantastic description.. But that caught me off guard. Lol
Great stuff as always
dirty mind
meta meme
He's used that metaphor in an earlier form video haha, I was like whaaaaaat
Ran 2 miles just now, and I shaved 45 seconds off my time from using this technique. Really great and useful advice. My body is also thanking me, first pain free run of my life.
Me too
“Copping a feel” and not getting “charged” with Sage. 😂
I’m an active collegiate mid distance/sprinter who has consistently suffered slower times and hamstring injuries for 5 years now due to awful running form, not activating my glutes.
I’m officially committing myself to fixing my form and getting my glutes to activate to become a faster and healthier athlete.
I appreciate this video I will learn and study from it every day.
I am making this comment to consistently discipline and remind myself to fix my form.
I encourage other athletes with similar issues to join the journey.
Race entries are decimating my credit card as it is. I'll definitely try to stop my butt making unexpected withdrawals!.
Watched this video early this morning. Went on a mid-week easy run for a little over eight miles and incorporated what Sage was advocating = easier run than I thought. I had to keep readjusting during the run as I would default to slightly leaning forward, but overall is was an easy concept to implement. Thanks Sage!
great to hear! Small adjustments at a time! A slight forward lean (from the ankles) is good
"The moment of deepest penetration"
Nice throwback to a classic Sage line, the unnecessary zoom in made me laugh out loud 😃 This video is a treasure trove of lines from Sage! Great video though, my hip flexors are super tight from sitting all day and I need to work on my technique - thanks for the great advice!
I am a former football player (linemen) played in college. You know what helped my form. I dropped 89 pounds lol. I was 302 and am now 213. I stopped power lifting and eating like a beast and moved to plyometric exercise and my joints thank me. I'm on a 75% plant based diet and my whole body thanks me. I'm 6'3 so I was a big guy at 302. I never thought I'd give up heavy deadlifts and steak for distance running and lots of green veggies.
Good job on loosing the weight. Keep it up
Awesome man! Thanks. Hope it’s still off 3y later and you’re still crushing it
Dump the veggies, live on pork belly and fried eggs 👍
I do hip thrusts now as a way to reinforce glut and hip engagement. Everything you said was so spot on. Early in my training I noticed I’d run with my gluts out and it caused my first injury -calf cramp!!! I had to work on my whole kinetic chain. From the bottom up. So, now I kick back correctly and lead with my hips. Another good video! Thank you!!! Hello from Los Angeles!
LMAO Sage 🤣 ! Best and most descriptive Running training video there is on the web. And now I finally understand how i can improve my running pose! Thanks for another brilliant video 👍🤪🏃
thanks for your support!
Yesssss a legit cue that can be practiced on and off the field!
Love your choice of words, Sage!!!
Thanks Sage! These are very helpful tips, indeed!
Your cross-country videos are the best. Thank you! 😊
Great video! Thank you for the direct and clear language because it helped me finally understand the issue.
Thanks mate, I watch all of your videos and I always learn something that improves my running. Cheers from Melbourne, Australia
Thanks for this video! This is definitely something I've neglected so far
Going deep with Sage! 🙌 Thanks!
Thank you so much for this video, and the laughs! This explains why I have been in so much pain and how to correct it!
This has genuinely helped me greatly! Thank you so much! 🙏🏻
A helpful tutorial. Thank you Sage.
Ok. I tried it today (rotating hip forward)and it really helped improve my running posture. It seems to force me to stop leaning over as much. Didn't expect that
EXACT video I needed to see, thanks Coach...
Very helpful advice. I run mainly for physical and mental well-being but have managed to shave more than 20s off my usual pace today simply by paying attention to the tips in this video and another one which was published a year ago. Thank you!
This was excellent....got a lot out of this post. Hip flexors and glute activation are what I'm working on the most to fix my running form. Thanks Sage.
Thank you, I appreciate this as I embark on couch to 5 for the second time
Great info Sage!
Your sense of humor is golden. Subbed.
Thanks Coach!! Very helpful as always
Thanks for the information! I’m training for my first full and really struggling with my SI joint. It’s always been an issue for me. I hope I can power through.
This is just what I needed, I recently clicked how much tight hip flexors are effecting my running. Going to make this my main focus for this season.
Thanks so much Sage! After watching this I realized I've never really used my glutes while running. Running feels so much better now.
I like your content alot, keep pushing.
Awesome. Very very insightful.
That was a crystal clear explanation. Thank you Sage!
This was super helpful, thank you.
Thanks for the very informative video, Sage. Love the sense of humour too!
You noticed
thank you very much for this lesson! Going to try it in the field! :)
Awesome video!
Timeless content!
Funny cause I discovered that running comes almost effortlessly with anterior pelvic tilt yesterdy halfway through my 12K run. Great to have the science behind it explained! Cheers.
Thanks Sage!
Really great video comfortably provocative in places... specially when the shirt went up 😍 but informative thanks enjoyed listening and watching. Comments are funny too glad we all felt the same. Thought I was the only one 🤣
I had to like and sub. Your style of teaching is my style, straight up 🤣🤣🤣
Subtle Vaporfly jab. Well played 👏👏👏
When Sage demonstrated the bad form in running specially leaning back I remember so many people I encountered lol
Good tips
Good advice to review!
nice one Sage is all about getting them hips free is the key !!!
You’re looking shredded !
That Bowerman reference is from Without Limits. Highly recommended running film!
Dope vid...thanks
Thanks Sage! I do tend to roll my hips when I get tired towards the end of long runs…thanks for the tips! Will you be running Comrades 2020?
Cop a feel. Touch your butt!! 😂😂😂 I paused the video to write this. Great tips so far bro
first time a running video has made me burst out laughing 0:47 lol
Thanks Sage! Love you man!
Thanks graet vedio..
I will try that tomorrow. exactly and the good thing is I will be getting a 2 hour massage for reward. Hope not to lose too many quarters.
Hi Sage, I have a feeling like I tend to over-stride a bit especially at higher speed. I watched Sandy's video on keeping your arms further back, and it feels like it helps for sure. Do you have any ideas on drills or conceptual adjustments one can make if they feel like their foot is passing their knee bend?
Thanks! 😀👍
Lol Sage, That leaning-back pose you performed was hilarious. I have seen noone to run like that but it was informative. Good laugh though...
BS ergonimics... is that some kind of swear word?... ;)
good stuff
I’m no pro but I advise people who thrust their hips not to thrust too far forward as to throw their ankle. Knee, hip alignment out of place. I’ve done this and had stuff tender hips, resulting in itb pain for weeks. Thrust your hips. But make sure everything is still in alignment
Transitioning from cycling to running, and the tight hip flexors (primarily left, as I have mild Cerebral Palsy on that side) have been my main source of pain. This posture isn’t too hard for me to implement on flats, but it’s hills that seem to really cause my hip to flare up. I’m really into the trail running and love the hills, but I’m struggling to get this technique right when I’m going up hill. Do you have any additional tips for that?
Yeah, that was the movie "Without Limits", and don't really know if that conversation between Bowerman and Pre ever took place. I think it was there as an attempt more to capture Bowerman's personality. Anyway, I often find hill repeats to be an excellent way to keep proper form in check.
Great video Sage. This exact imbalance caused me a stress fracture of the sacrum and I was off running for six months. Working on lengthening the psoas.
How did Sandi not crack up laughing while filming this... My favorite is from the end, that your glutes are the carbon-fiber plate of your legs!
Do I need to feel like I’m driving the hip forward when running? Like the same motion when doing a hip bridge on the floor. Or is the forward motion created by the falling forward feeling?
Actually I feel the springing running w/anterior tilt than with posterior tilt, after a run last night. That said, things might be diff as I get used to it, coupled with some strengthening and stretching, and with that, prevent LBP. Thanks for the info!
Wow, Sage is getting spicy. Did he get a new marketing manager? 🌶
Scrolled to the comment section immediately when I heard "penetration". All I can say is thank you.
Geez Sage, you really developed those hams
How about lower speed / lower heart rate running form? I don't think I can engage the glutes and hamstrings without sending my heart rate to marathon race pace / lactate threshold levels. But then my easy/slow runs are more like a shuffle with bad form which feels more likely to cause injury. How should it work?
Lol, he said touch yourself 🤣🤣🤣
Is it effective on both short fast speed runs and long runs? cause I guess footstrike plays a part on how pelvic tilting is being used throughout the run.
So how does someone go about lengthening/releasing the psoas?
How can I specifically stretch those psoas muscles? I try to stretch the hip flexors, but that may not stretch these psoas? I figured out many years ago I have hip posture problems. That results in lower back pain sometimes and genetically I inherited extremely rigid and tight muscles and tendons all around. (Plus I'm a software engineer sitting 12 hours a day). I discovered over several years that one reason for my recurring hamstring and calf pulls are actually rooted from my hip problems. I try to stretch my hip flexors a lot, and that helps, but maybe I should focus more on those psoas? My calf / hamstring pull is weird: I have no problem running at slower pace down to 7:00-6:30 min/mile, but if I go below that at a shorter race like 5K, I can pull calf / hamstring already half way into the race (and I even warm up plenty before the race anyway).
(Other interesting thing is that in my case coffeine before a race could increase the chance of my injury. I tried to research this and I attribute it to studies which found that coffeine can decrease overall cerebral blood flow, and I guess possibly it can make tendons / muscles more tense - which in my case are already not flexible.)
Your channel name is wow😂😂 TRUE RUNNER
wow the butt test made me realize my quads are doing all the work... thats for that simple hop test to see if my glutes are engaging!
Is it healthy if i keep this lower back form on everyday life? I mean there i tilt pelvis backwards. I've have tight butt muscle and slight hip pain on front side of the hip
Could ab strength be a factor effecting this form issue as well? Like if you tighten your core in the front you naturally arch your lower back less which could help drive your hips forward and activate your glues better? I ask because I have this same form issue which I've been working on. I've been incorporating hill blasts (8-12 sec hill sprints) and doing single leg bridges before runs to try to activate the glutes. But I'm just trying to figure out if I also need to do things like crunches or something because logically it seems like it would help. Good video Sage
Absolutely. Don't do crunches though. You need to hit the tva muscle. Just plank and tilt your pelvis posteriorly as much as you possibly can.
Yes, for sure! Abs can also be too tight (and tight psoas). It also depends if it is the "lower abs" or the "upper abs". The whole core should be engaged a bit though and strength on all sides (abs in the front, hips/glutes on the side and in the back) are stabilizing and determining pelvic position. I've found that doing 30 sec hill "strides"at like 90% effort is usually the best way to feel the glutes/hamstring power. The 8-12 sec Hill sprints are also good, but sometimes at 100% and such a short duration it's hard to focus as much on the form. Planks are generally the best for engaging the whole core and look at yourself in a side-mirror to make sure the core isn't too low or too high.
Is this why I often see professional/collegiate runners look like they have a spring in their kick? Often times it almost looks like they are kicking their feet backwards. Whereas most people (including me) on the running path just have a dull bounce, if you can call it a bounce. Should I run with more of a bounce even at slow paces?
Best running advice ever. “If that credit card slips down, you’re getting charged.” ( )/( )
I don’t wanna get charged, coach. ( )|( )
Is it possible that this fix cured my shin splints? For the past year I could barely run a mile without getting a sharp pain along the anterior tib, so after watching this video I decided to correct the pelvic tilt I never knew I had. I just ran three miles, for the first time pain-free. Would love to know if there's a correlation here or just coincidence.
Tipping your pelvis back has the effect of ‘unloading’ the inside of your knees and raises the arch of your feet. Its all connected. So yes, it’ll also help your shins.
@@g0nz0313 That's good to hear and what I was hoping. Thanks!
Ha! you HAD to go there again! coaching for adults only! just a note; sometimes i'll watch your great vids with my 12 year old daughter, so, maybe just a little notice for us parents?! keep crankin' and thank you! head bowed from Durango...
Can this be applied for jogging? My avg pace is ~13:30/mi so there's not a lot of lifting of my legs and feet off the ground. Posture feels pretty straight and neutral, no leaning or pelvic tilting (at least I don't think). I do have lower back pain from poor posture from sitting however. I suppose a posterior pelvic tilt would help with that? Thanks!
Kelly H . at a slow pace, try standing straight and kicking your leg back engaging your hamstrings. And then fall forward . I think the advice is to bend at your ankle when you fall forward tho.
yes, it can for sure work at slower speeds (its also easier to feel when running uphill). You could be fine if you are healthy now....we want a "neutral" pelvis so not too much posterior pelvic tilt. For sure sitting too much (And with bad form) can hurt your running pelvic position (As well as tighten hip flexors). I have a whole playlist of other running form videos...you can check them out for other "cues"
@@Vo2maxProductions thank you
@@madhukrishnann thank you
Some drills to do before and after runs or strengthening exercises?
Rick Martin look up “SAM Phase 1 easy” I love that whole series for hip strength
@@rustyfrank9354 okay thanks for yhe help
czcams.com/video/cEAziidhXvY/video.html
@@Vo2maxProductions thanks
I realized I had this problem. I pulled my back while running because of it.
I have a question, do you think 26.2 miles and 6 days I work as my rest, and 7th day would be my 13.1 miles. Is that okay? Or does anyone done it before?
I don't understand your question. Are you saying that you run 26.2 miles during the week, rest one day, and then run 13.1 miles on the 7th day?
“Touch yourself. Touch your butt.” - Sage
My physical therapist recommend me to lean forward when I run even though I ran with a little lean. Is she wrong?
Lean from the ankle, not the waist.
That moment HAHAHA
You don't want to "get charged." Hilarious!
Sage will show us how to park cars in tight spots in his next video!
No matter how much I try to tilt my pelvis, I do not reach any deep penetration. Sure that the pelvis is the problem?
I find a good way to get yourself running with forward hips is to pretend you've got your thumbs in the loops of a pair of jeans (cowboy style!). Also reminds you to keep your shoulders relaxed and your arm swing starting low at your hips
Tho very informative, I think I need to go for a run and cold shower to get my mind outta the gutter after watching this.
"Getting older, me I'm in my 30s now"... Hahahahaha The upper 50s are ancient then! Great tips Sage. Carbon fiber plated shoes like the Hoka Carbon rockets?????!!!
@freEvo8 I totally got it. It was just a (I'll admit poor), jab back at Sage when he seemed to be in such a good mood!! Failure on my part!! LOL
Its the same quote that Sage used about 10 yrs ago on earlier video regarding the same subject. Sage point to note your neck compared to younger days is more forward - too much work on PC/phone probably.