PERFECT RUNNING FORM - 5 Tips ALL Runners Can Learn from Eliud Kipchoge
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- čas přidán 5. 05. 2024
- Running form: learn how to run like Eliud Kipchoge. In this video, I analyse Eliud Kipchoge's running form and explain what runners like you and I can learn from watching the fastest marathon runner in the world.
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When it comes to marathon running Eliud Kipchoge is the greatest of all time. He is the first man to finish a marathon in under 2 hours, by completing the INEOS 1:59 challenge in 1:59:40.
Lots of different factors contributed to him successfully achieving this landmark running achievement, one of which has to be his running form. Eliud Kipchoge is a great example of proper running technique for distance running.
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The five aspects of Eliud Kipchoge's running technique I highlight in this video are:
1 - FOOTSTRIKE
You'll see that Eliud Kipchoge runs with a midfoot strike, rather than running aggressively on his forefoot, as you might expect from a sprinter. Neither does he land on his heels, as the majority of runners do. He avoids running with a heel strike by allowing the balls of his feet to strike the ground first, a split second before allowing the rest of his foot to contact the ground. Unlike sprinters, and runners who run with a pronounced forefoot strike, he doesn't keep his heel off the ground throughout stance phase of running gait. Instead, he allows his heel to "kiss" the ground, which allows his achilles tendon to passively store energy, which is then released during the propulsive element of late-stance.
2 - STRIDE LENGTH & OVERSTRIDING
Kipchoge doesn't overstride. This helps to make his running gait more efficient than many other runners (even elite runners) who overstride by landing excessively ahead of their centre of mass, usually with a heavy heel strike.
When your foot strikes the ground with your ankle ahead of your knee, you increase the decelerative braking forces your body experiences and has to overcome before moving on to the next stride. When overstriding, you're effectively running with the brakes applied!
Kipchoge, in comparison, strikes the ground with his foot in a position where his ankle is perfectly beneath his knee. This allows him to maintain efficient forward progression while keeping decelerative forces to a minimum.
3 - CADENCE & CONTACT TIME
Maintaining a high running cadence (stride frequency) not only helps you to prevent overstriding, it also allows you to keep a short ground contact time. When you maintain a short ground contact time, your limb stiffness is increased. This increase in limb stiffness allows for a more efficient transfer of energy throughout the body, and into the ground as you run.
4 - TORSO ROTATION
The gentle and relaxed torso rotation you see in Eliud Kipchoge's running form is a form of counter-rotation to balance out the action of his legs and pelvis. With his upper and lower body working in an opposite rotational pattern, it allows him to use his core muscles more effectively to help drive himself forward. For more information about how runners use the anterior oblique sling, check out this previous video:
SHALANE FLANAGAN RUNNING ANALYSIS: • Shalane Flanagan Runni...
5 - RELAXATION
This is something we can all work on! Although Eliud Kipchoge is running incredibly quickly, he looks relaxed and in control. His hands, shoulders and face are all relaxed. This is an important and often overlooked aspect of running technique.
Let me know in the comments how you get on with trying to apply these principles of Eliud Kipchoge's running technique to your own running.
Good luck!
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: kinetic-revolution.com
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Eluid has such beautiful form.
stunning!
I agree every runners forms so unique I think
Ik
Unlike me
Eliud 😊
Just thought I’d share, for those looking to try these out. I mimicked Kipchpoge’s form and incorporated these tips into my 1st run in a week, out of curiosity. It was odd how quickly I was moving along, and it took some getting used to, because it felt almost like I was flat-footing for the duration of the run. Maintaining a consistent cadence and stride length resulted in an overall consistent pace, and I was able to match and almost exceed the pace of my average 5K, even though I’ve been increasing my distance incrementally for a couple of weeks now. That means that instead of losing progress over the course of a week, I progressed simply by altering my running form. Previously, I would land strictly on my toes as a sprinter would, but manipulating my weight distribution made toe planting obsolete. Now, I’ve averaged 6:35/mi, even beyond 5 km. I implore everyone to follow the tips in the video as closely as you can - the results may not be immediate, but they will be significant.
I am flat footed naturally so do I still have to work on my form?
@@distancerunner6211 yeah. It’s not only just the feet but the whole body including posture and the arms too
Instead of trying to mimicking this running gate. Please learn a,b, and c skips. And learn hurdle drills. Over time you’re running gate will improve with drills.
His foot is also supinated when he hits the ground, and then he rolls on the forefoot.
"flat-footing for the duration of the run" Could you please elaborate on what you mean by this?
I am a Kenyan and I am proud of my fellow countryman Kipchoge and all other world record beating runners we have produced
Thank you! Excellent analysis and also really appreciate how you have your 5 points summarized in the "show more" area.
1. Footstrike
2. Stride length and overstriding
3. Cadence & contact time
4. Torso rotation
5. Relaxation
Poor Kitata has had a bit of a roasting here hasn't he! Great video!
Thanks, Aaron! Glad you enjoyed the video :) Maybe I could have been a little more delicate in my comparison 😂
@@JamesDunne no, the video was great as it was!
@@JamesDunne A little constructive criticism is welcomed by winners
Thanks to Kitata we have this comparison. Who could run this pace with this technique like Kitata?
Noticed it anyway before he mentioned it. Fantastic comparison so clear. Old mate’s form in second looks pretty good.
5 Simple Ways for YOU to Run Like ELIUD KIPCHOGE
1: Be conceived and born in Kenya
2 Run to and from school
3 Eat organic unprocessed foods
4 Live and train in high altitude areas
5 believe in yourself
Lasting Impression + EPO+ TESTO
Lasting Impression ... I like this analysis 👍👍👍
Rationalizing your own laziness. Bravo!
..and buy some green Vaporflys
@@graememorrison333 Those were prototypes unique for running at kipchoge's preferences.
Me: *barley runs 3 miles*
Also me: "What an idiot for having such a bad technique..." (the pacer)
It's so me lol 😁
awsome analisys. no.6 reeeeally important... watch how, right before touching the floor, his foot is not moving forward. It touches the floor with zero speed (relative to the ground). In order to do this, he must pull his foot back (you can see the foot decelerating). Since he is moving at 21 km/h forward, the foot must be brought back at -21km/h in order not to skid in any direction on the flor. Some of us usually skid forwards (hitting the brakes in every stride, usually due to exagerated forefroot striking), some of us, backwards (due to trying to sprint). Well, he does none of that. The foot hits the floor with 0 velocity. This comes from very good skipping tecknique and usage of the glutes... I'm still trying to work on that... lol - it helps to run on the dirt... you can atually HEAR wether you're skidding or not.
This explains why my feet slides forward every time they land on the ground. Also sore calves after every run.
Diogo Almeida so you should be skidding but only backwards (not in front of the hips)
@@stayontrack well, not skidding at all is the way to go. it's the hardest part (for me, so far, at least). if you run at 15km/h your foot should move backwards at 15 km/h (relatively to you) at the moment it touches the ground.
if the foot moves too slowly, backwards, say 10 km/h (relative tou you) you skid in the worst way and are breaking with 5 km/h difference to the ground. if the foot is too fast (say 20km/h) you're wasting energy because you skid backwards (with 5 km/h)... unless you have extra strong legs, are doing a sprint and you're running spikes on a track.
so taking you're not sprinting a 100m, rather doing medium distance onwards, the foot should hit the ground at exactly 15 km/h relatively to you to hit the ground at 0 km/h and for the minimum contact time possible. just... hit and jump... like a hopping ball...
@@MrShadow205 you're probably running with too much of a "high heel" stance, like running on your toes (at least when you wrote this comment, sorry for the delay). I've had that when I fisrst started swapping a heel strike to a front foot strike. I would run on my toes. I would feel the skid motion forward due to the movement of the foot going from that "pointing down" to the "flat position", every single step. my calves would have to work, not only on taking the normal running impact, but also on dealing with that strange movement of the foot.
I then started to try a more relaxed ankle approach, focusing on the rest of the leg and not the foot. I found my foot would hit the ground where it was supposed to, and in the position it was supposed to, without extra skidding or soreness afterwards.
@@diogoalmeida8211 I can see your point put personally "pulling the ground", which makes the rocks skid behind you usually is what i do. I think if i would try to have no skidding at all i would be forced to get more vertical movement. But I do agree that skidding can be too much, like you said if you're putting too much power into it
James, you probably have no idea how much of influence your videoes make on a new runner living way far from you. Thanks a tonne, mate. Keep helping us. We need you.
Implemented your advice and just race my fastest pace on my usual 5K route this evening. Thanks Mr. Dunne :-)
James, I want to thank you for this video. It has helped me recover from crippling shin splints.
Since training for my first marathon a year ago, I've had shin splints (posterior/inside of my leg)
I tried lots of rest, but after only a few runs, I would be in pain again. If I kept running or training for a week, it would flare up to pain so bad I couldn't run, and I'd again be back at square one.
I've tried everything, and I am sure everything helped a bit (insoles, stretches, strengthening exercises, less asphalt running, etc) but it was my FORM that had to change for my shin splints to actually heal.
I was an under-pronator and a heel striker.
I had someone take slow motion footage of me from the front, back and sides, and compared myself to THIS video. I saved this video in my "Running" playlist and reference it all the time.
Changing my form has been hard, because I always ran how it felt natural to me. But I now have better knee drive, higher knee lift, and I strike mid-foot instead of heel striking.
I'm still working on it, but now I can train 4-5 days a week, week after week and month after month, without debilitating shin pain.
I'm just some random person who, like you say here, can't imagine running a single mile at Eliud's marathon pace, let alone an entire marathon, but you've helped me so much.
Thank you!👍👍👌✌️👍
I love to read this!! I'm right in your boat right now, manhandling my running form to try and get back to running daily, weekly, and monthly. Sure am tired of these dastardly shin splits
This happened to me too. I finally decided to fix my form after a couple weeks of minor shin pain and not being able to run. After just my first run yesterday, I didn't have any shin pain and could run for way longer. Today I ran probably a mile and a half non-stop around my neighborhood (I'm a beginner runner and I could only run for a straight-away or two before something in my core burned and having to rest.) Form completely changed my running!
Ya, I ran for 20 years as a heel striker because my middle school coach said "that's just how some people run, and some of the best in the world run that way". Injury after injury after injury, just couldn't break 5km without getting injured. Finally, after a bunch of reading, I took the winter of 2018/2019 off and just jumped rope to build my calf/Achilles strength. Toe running since (after watching this I'm probably going to get new shoes, I think I've gone as far as I can without going to a mid-strike) and injury free for 4 years now.
Ran my first full length marathon last fall.
I'm currently fighting with crazy shin pain; as you said, I tried stretches, I tried icing, I think I have tried everything that I could, even resting. Whenever I went to run again, my shins would flare up. I will change my running form too. Thank you for the affirmation that it was my form, not something else.
Shin splints are growing pains. Nothing more ! Ive been a runner from age 14 to now.. age 65. I went though two years with shin splints. Theres nothing you can do for them other then grow out of them. No different then side aches. I had extreme side aches for nearly 3 years. Nothing I could do to change it !
Primary......I learned very early....do not do stretches before a race !!!!!!! First........I started following everyone else doing stretches. I always had craps. I though long and hard about it. I tried no stretching before future races. Never had a crap since ! Stretching causes muscles slight trauma........which often flares up mid race ! There is no need for stretches before a race....for that matter to warm up. Thats what the first half mile in the race is about .
Great analysis James. Very useful for me for aspects to focus and improve on. What a runner Kipchoge is. Thank you.
What a great video. I used to do T&F over 16 years ago and now that I'm getting back, I want to get an idea for what a goot technique looks for. Thanks for the work!
Finally! Some information that I can understand & use to my benefit. You have no idea what this means to me! Thank you 😊👍🏃♀️
Very interesting. I did the minimal amount of sports science in school but I love to run and when I get back into it I will remember this advice and work on my strides.
Splendid analysis and very informative, I must say. Good job, keep it up.
Thank you, Raymond!
I cannot thank you enough for posting this video analysis; sooooo useful. Will start utilising all of it on my next run; already looking forward to it :)
Great video, completely mind boggling pace to run sub 2 hour marathon. Most people couldn’t keep up with him on a road bike. Very informative explanation of running form, don’t think enough people give it the consideration it deserves in their training. Amazing to think he’s so good he’s causing the 4th place finisher to over-stride. Exciting times on the horizon in distance running I think.
my fastest “marathon” on a bike is 2:00:55. kipchoge truly is a beast
@@hunterbruyere5052 holy shit
Shoot you're right! In high school I averaged 9mph on my cheap walmart bike and that was a 1.5 mile ride. No way I could've maintained 13.1mph for 26.2 miles, not even close. I'd be hours behind
Perfect analysis. Easy to see why Kipchoge is so efficient.
I am a runner too you real explain it professionaly my friend. Hope to see more of you.
Amazing breakdown and analysis. Thanks James.
Thanks, Richard! Some food for thought for us all :) What's next for your running?
This is awesome. 4 minutes down the video and it already showed heaps of valuable concepts. Cheers! :D
Thank you very much. I've gotten more severe injuries over the years. Case in point, last night another ligament completely tore on my toe shuttering me for yet another 4-6 month rest. It has become chronic. Watching this, I see what I've been doing wrong on foot strike. Next time I am able to run and as I relearn to walk, I will use the mid foot. Let number 20 be the final injury.
I don't even drive as fast as he runs, mind you I'm 80years old next year scary eh! 😂😂😂😂 FROM AUSTRALIA......
Your name sounds like a 20 years old American teenager
Hey old man are you still alive:)
@@hello-nk6ro of course he is his name sounds like he used to be a fit beach boy who surfed a lot
Dude what was it like growing up in Australia back then
Australia is real?
I've been landing more with the midstrike and it's awesome how it feels. Just felt to change how I landed after many runs on the balls of my feet. Lifting my legs higher helps me to take longer strides and I can use much the same amount of energy but gain more speed. Of course they run so much more and train hard! Not to mention they are skinny as a rail!
Even skinnier when you see them in person.
R u supposed to lift the leg higher at the front or the back of you?
Stunningly good analysis and content James. Thank you! 🙏
Excellent analysis, James. Thanks.
These videos are great. So happy they came up in my feed. Really solid info that I feel I can learn from and use. Already watched about 7 in a row and subscribed. Can’t wait to put some of this in practice. Thanks James, look forward to more.
Great to have you on board, Joe! Hope these videos help your running :)
Such an amazing analysis!
Id be happy to just be running in the same video with these guys. Ive gotta step my run up!
Terrific video, thanks. Great comparison between Kitata and Kipchoge.
Amazing videos! You have made us a big fan!
Great insight & analysis!👍
Honest question .... You're picking on that one runner's form, saying it's "what we don't want to see" ... Yet, he's a world class runner. His "bad form" is clearly working for him, so does that throw into question all the advice we're getting about "the best" form? Perhaps form is entirely dependent on your own physiology.
You can't really question the physics here. He'd be putting less pressure on his joints and probably have a better running economy with Kipchoges form. Maybe he just increases his stride length over his capacities to keep up with Kipchoge🤷🏻♂️
because he's very good, doesn't mean his technique is good even tho theses 2 factors are correlated they are not causation
It's more 'in spite of' than 'because of'
Bad form??? He has excellent form he WON & Under 2 hour Marathon.
@@ronaldweed4599 doesn't mean he has good form just because he won, this is all just physics and one form is more efficient than others.
Very informative. Thank you
Incredibly informative. Thanks!!!
Thank you!!!!!
Awesome analysis! Thanks James. Really enjoyed this. :-)
Thanks, Bee! Hope it helps :)
Omg what a great analysis I would never see those details so thanks
Thank you for this video 👏👏
No matter how ur body n leg structure is it's all about practice practice and practice
Excellent comment and analysis on his running, helpful, thanks.
Amazing insight, thanks!
Thank you JAMES, miss your Vlogs so much!!
It was pretty helpful! Thanks a bunch!!
Muy buen esplicacion, yo lo practicare, gracias
Thank you!! Great analysis, very clear!
Beautiful, thanks!
Watching the elites reminds of when I “technically” beat Gebresalassie in the 2014 Great Scottish Run - he pulled up at 5 miles, but I finished. 😀
Haha my dads clame to fame also!
A lot of this is a relief to see, because I've been working HARD on my running form the last two years and seeing huge gains, but I keep feeling like my foot lands too far in front because all the videos I've seen say it needs to be under my body. However, the front half of my stride looks a lot like EK's here. It's landing slightly in front of my body mass but the knee is over the ankle and I'm landing center of foot and not heel or toes (unless it's a steep hill then it's toes). I just need to improve the kick portion of the stride.
Great video, all makes sense, I will be trying the tips on my next run.
Great analysis!
Thanks for sharing. It's nice to watch this a day before my 10km race.
Great Insight!!!! Gonna try this very soon
he's incredible! his running gait is truly mesmerizing. if only I could run as gracefully...as a former swimmer, I tend to lean back and be a bit top heavy in the torso area :( working on it tho!
Well whoever is in that picture looks graceful. If that's you at least you've got that going for you.
Good video,so glad You made it Thank you.🙂
Brilliant analysis James, do you do analysis for us mere mortal runners? I'm a fair runner but would like to get better and improve my running form.
Great analysis video. Really appreciate this.
love this kinda content, learning from the pro
Always enjoy your analysis and tools to help runners, thanks for sharing James :)
Thanks Marc, I appreciate the support :) Hope this quick analysis helps!
@@JamesDunne It's excellent. We can always improve and learn from the best in the sport. I'll link this video in one of upcoming videos, it was so great and insightful.
Amazing analysis thank you
sir, your analysis is so perfect
The guy behind him is still world class, makes you wonder how important some of these things are.
and the one doing it is a world record holder 🤔
Useful tips for long distance runners... thank you
Perfect form 👍
Thanks for the all work and sharing it. This is one of the finest running videos I have seen so far. Thanks again.
Thanks to this video I ran my first 5'45 pace! I'm a total beginner and learned a lot here. Kipchoge's a legend.
Mo a GOAT too
The VMA of Eliud is simply amazing!!! He's running like a GOD!!!
the best running lesson I eve got!
I’ve been watching lots of videos on cadence and I think the key point I’d missed that you point out well is it’s not just small quick steps picking feet up but important to have limb stiffness in legs so driving force into the ground to push you forward horizontally rather then too much vertical movement. That’s definitely helped me with my pace for same HR effort. Surely sub 2 hour can’t be far off now for me either....
How the heck do you focus on limb stiffness...what are some good cues?
@@denvermartin9656stay on one foot like hopscotch and shuffle back and forth on that one foot running should be like that when u land on each foot
Sir u present things in excellent way
Great analysis ✅✅🙏...I love this
Glad to have stumbled across this video.
Hope you found it helpful!
What a CLASS video!!!!
He looks like he’s gracefully bouncing.
Yeah...and rolling...
He is 😍
So helpful…. Once I went to get running shoes fitted, and the guy who was helping me said I need to land on my heel and roll my feet…. Since then I had suffered plantar fasciitis and trying to get back to mid foot strike.
Excellent detailed analysis
1:37 look at the 3rd guy. and his landing position of foot. Most of us would named that as bad becase of heel first contact. BUT if he is able to run with eliuds tempo, he cant be bad runner.
I love this!
Great video ❤
Nicely explained
Beautiful james ❤
Awesome analysis James , one more thing to notice is from the front side , the way he runs his foot is always in the mid of his body . As a result of which his centre of mass is always contained in the body , thus more stable run
6:03
@@algt1tan_wolf73 he's talking about, in sideways position because of the knee bend his COM comes down which makes him stable .
But what I'm talking about is how he runs when seen from the front .
Excellent analysis. I switched to 'barefoot' (Merrell Vapor Glove) about 1,5 years ago and exactly what is shown here happened to my running form. I used to be the guy behind Kipchoge, now I am him (in form, not in speed, although my speed has gone up). Especially the leg flexing somewhat less is very recognizable - the heel strike promotes more of a 'sitting' form while the mid/ forefoot strike is much more upright. In my case, remarkably, my patellar tendonitis which used to be a recurring problem on 'classic' shoes and old form, has now disappeared completely. I currently run about 25 km/ week comfortably and without any soreness afterwards.
Great vid
This is a very good analysis
Thanks!
I am a frequent runner. I just finished a marathon below 3:15h with a cadence of about 190 (normal for me). I probably have to work on my rythm which probably will lead to worse results, but I'll take it for long term success. thanks!
Look at his foot striking the ground, he also lands on the outside of the foot and then transfers to his big toe to push, a bit like a torsional movement through the metatarsals, I think it's also a way to mitigate and lessen shock to the joints
Kipchoke’s midsection strikes, alignment of center of gravity along with smaller angles of bend at knees and ankle plus the slight rotation of hip suggest that he is using more of glutes instead of quadriceps and calves.
Very useful observations, I have been over-stretching, thinking it was more effective, causing me more problems 😟
Very nice analysis
If you watch the twin brothers of New Zealand on "Vice" who went to Kenya, they have practiced that motion of running with stride, just like this guy, so it's a 80/20 where the 20% of his running is a slight spring type of stride. It's amazing when you watch some one run with that type of stride. Also your so right the cadance is important too, but one thing is that they actually use a beat/ryhtum type of running. It's amazing learn it.
Link please
Yesss good contents i usually run 5kms but this video helps me a lot
Thank you 🙏 In fairness, Kipchoge was pretty handy over 5,000m too 😂
Dude this is appreciated I have been running forefoot but it makes sense you said it maximizes landing time to to run midfoot.
I meant to say appreciated lol
😂
Assome! Exactly what I was looking for! Thank you James Dunne!
No problem. Hope you found it helpful!
This is fascinating.
As 3km, 5km, 10km Grand Prix I say you have to focus on rolling your hips like an Olympic walker, get your knees high and drag yourself forward starting with heel through to push off with your toes, maybe use your arms throwing them up level with your chin if running around an athletics track throw your left hand as high as the top of your head and right hand chest height around each bend on the track, basically the 3 separate events are sprint at %90 you need to plan on a 1.5 year ready to compete timespan training Mon, Wed, Fri.
The stiff limb discussion is very interesting. It's kind of like by having a lower ground contact time you're putting less energy into the spring (leg) and therefore waste less in storage / release.
I'd argue that short contact time = increased stiffness = less energy lost. This is quite an interesting watch to learn more about limb stiffness: czcams.com/video/HnMoi98AbI8/video.html
Great insight, James!
Thanks, Dan! 🙏 What are you training for at the moment?
@@JamesDunne Last run was a Half Mary two weeks ago. After a short off-season break, I ease back into training. So nothing specific at the moment.